Different Types of Diets
If you look up diets today, you will find a wide array of diets from Keto to Paleo to Mediterranean. How do you even know where to begin? Each claims to be
the solution to your weight loss journey. Each diet comes with its own pro/con list. If you have certain health conditions, certain diets may be more suitable for you. The diets that we will cover include Keto, Paleo, Mediterranean, and the DASH diet.
The Ketogenic Diet
Overview: A low carb, high fat diet
The ketogenic diet, or keto, is a low carb, high fat diet that shares similarities with the Atkins diet and low carb diets. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into a metabolic state called ketosis. When ketosis occurs, the body begins burning fat for energy. It also turns fat into ketones in the liver, which can supply your brain with energy. This type of diet can cause significant reductions in blood sugar and insulin levels. You may experience a variety of side effects when first starting a keto diet plan, which are often referred to as the “keto flu.” However, these effects generally only last a few days.
Pros:
• Weight loss – Research shows that the keto diet may be as effective as a low-fat diet
• Feeling less hungry – Fatty foods take longer to break down in the body, so you may feel less hungry than with other diets
• No more low-fat – The keto diet still allows you to enjoy higher fat foods like cheese, red meat, and butter while still losing weight.
Cons:
• Difficult to sustain – Keto diet has many stringent food restrictions which may be difficult to maintain over a long period of time.
• Calorie depletion and nutrient deficiency – Due to the food restrictions, you’re not receiving all of the nutrients that your body needs to function. This can lead to feeling foggy or tired. Some people have reported feeling constipated due to a lack of fiber.
• Heart health impacts – The high fat nature of this diet could have negative effects in the long term on the heart.
• Kidney risks – Patients with kidney disease have an increased risk of requiring dialysis on the keto diet due to the additional ketones that the
renal system has to process. Some people may experience dehydration
on the keto diet because they are eradicating glycogen, which holds water, from their bloodstream.
The Paleo Diet
Overview: Eat whole foods like a caveman
The Paleo, or Paleolithic, diet is designed to resemble what our hunter-gatherer ancestors would have eaten. It is also referred to as the “Caveman diet.” You eat whole foods and avoid processed foods. It focuses on eating meats, fish, eggs, fruits, nuts, seeds, herbs, spices, healthy fats, and oils. Keep in mind that the meat that you are eating should also be unprocessed. Healthline suggests that if it looks like it was made in a factory, then don’t eat it.
The Paleo diet is actually more of a plant-based diet. The primary difference between the paleo diet and other healthy diets is the absence of whole grains and legumes, which are considered good sources of fiber, vitamins and other nutrients. Also absent from the diet are dairy products, which are good sources of protein and calcium.
Pros:
• Weight Loss
• Increase in vegetable and fiber intake
Cons:
• Expensive
• Nutrient deficiency – No whole grains, legumes, or dairy products are
included in the paleo diet which contain essential vitamins and
minerals
• Requires time and resources to buy and prepare fresh food
• May not provide enough protein for vegans and vegetarians
The Mediterranean Diet
Overview: A diet based on the traditional foods that people used to eat in the countries bordering the Mediterranean Sea, including France, Greece, Spain, and Italy.
There is no one way to follow the Mediterranean diet. It is rich in ingredients like fruits, vegetables, whole grains, and heart-healthy fats. This eating pattern is abundant in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood. Although there are no strict rules for this diet, it typically restricts processed foods, added sugar, and refined grains. Numerous studies have found that the Mediterranean diet can promote weight loss as
well as help prevent heart attacks, strokes, type 2 diabetes, and premature death.
Pros:
• Weight loss
• Promotes heart health – multiple studies have focused on the Mediterranean diet and its effect on heart health. Research has shown that it is associated with lower risk of heart disease and stroke.
• Supports healthy blood sugar levels – This diet encourages a variety of
nutrient dense food that may help stabilize blood sugar levels and protect against type 2 diabetes.
• Covers all major food groups with diverse options
Cons:
• Not designed as a diet for weight loss but more of an eating pattern
• May be more expensive – You can look for frozen or canned vegetables
but check package labels for added salt and sugar.
The DASH Diet
Overview: Dietary Approach to Stop Hypertension
DASH is also known as the Dietary Approach to Stop Hypertension. This diet is healthy eating plan designed to help treat or prevent high blood pressure, known as hypertension. It includes foods rich in potassium, magnesium, and calcium, which help control blood pressure. It also limits foods that are high in sodium, saturated fats, and added
sugars. Studies have shown that the DASH diet can lower blood pressure in as little as two weeks. It also can lower LDL (“bad cholesterol”) cholesterol levels in the bloodstream. The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating pattern. It is a diet rich in vegetables, fruits, and whole grains. It also includes fat-free or low-fat dairy products, fish, poultry, beans, and nuts. Food high in saturated fats should be limited.
Pros:
• Well-balanced – It includes foods from all food groups, so all your nutrient needs are being met
• Sustainable eating pattern
Cons:
• None found
All diets or eating patterns are going to come with their own advantages and challenges. The key to any new diet or eating pattern is to find a healthy eating pattern
that works for you. Any weight loss from any diet is going to go away if you do not continue to eat healthy and remain physically active. If you have multiple health conditions, like diabetes or hypertension, please consult your healthcare provider before making any drastic changes to your diet.
Sources:
https://www.healthline.com/nutrition/ketogenic-diet-101
https://www.nm.org/healthbeat/healthy-tips/nutrition/pros-and-cons-of-ketogenic-diet
https://nunm.edu/2019/04/paleo-diet/
https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu#TOC_TITLE_HDR_7
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182
https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#eating-out
https://sphweb.bumc.bu.edu/otlt/mph-modules/ph/nutritionmodules/popular_diets/Popular_Diets7.html
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
https://sphweb.bumc.bu.edu/otlt/mph-modules/ph/nutritionmodules/popular_diets/Popular_Diets4.html