How can you tell which diets are worth your effort? Diet modifications are influenced by a variety of factors. You can consider your lifestyle, job, family habits and food preferences. It is important to experiment in order to find out what works for you both now and over the long term.
I have compiled a list of evidence-based diets which have proven themselves over time. This list includes pros and cons that can help you make a decision. I suggest that each person get lab work, a weight and other metrics to objectively evaluate their response.
Similarities
Each of the diets listed emphasizes a reduced intake or avoiding added sugar, refined carbohydrate, and processed food. These diets encourage eating more whole foods and non-starchy vegetables. These diets do not require you to count calories.
Differences
The distributions of macronutrients are the primary differences between these diets. Some diets eliminate entire food categories or groups, while others suggest reducing or moderating intake of certain foods.
Mediterranean diet
The Mediterranean diet has been ranked as the #1 diet in US News and World Report . This anti-inflammatory eating plan emphasizes fruits, vegetables, legumes, grains, lean protein, and olive oils. The Mediterranean diet is less structured than other diets because different countries in the Mediterranean region have different eating habits.
Pros:
- Improved cardiodiabesity which includes metabolic health, inflammation and type 2 diabetes.
- Food Allergies: Easy to customize.
- The whole family can follow the instructions.
- Similar results in weight loss when compared with more restrictive low-carbohydrate diets
Cons:
- The cost of seafood, whole foods and other food is moderately expensive.
- May require calorie tracking to ensure a calorie deficit.
Ketogenic diet
The ketogenic diet was originally developed in the early 1900s to treat children with treatment resistant epilepsy. It has since been studied and found to have a positive impact on many health conditions, including obesity diabetes cancer dementia, Parkinson’s, and others. The keto diet is a high-fat, low-carbohydrate diet.
Pros:
- Rapid weight reduction initially.
- Potential for greater loss of weight than diets low in fat or calories.
- Longer satiety.
- Improved metabolic markers, such as fasting glucose, A1c and HDL cholesterol, in overweight and obese diabetics.
- Improved microbiome and cardiovascular Health.
- The muscle mass is not affected by weight loss.
Cons:
- Restrictions on carbohydrates are often strict and net carb counts are required.
- Some negative microbiome changes observed.
- Increased intake of saturated fats may increase the risk of cardiovascular disease in non-diabetics.
- Socially, it may be difficult to keep up.
- Those who love carbohydrates may not find it sustainable.
- If not planned well, you may be deficient in plant-based and fiber-rich foods.
Low-carb diet
Low-carb, or reduced-carb, diets are less restrictive than ketogenic diets and allow anywhere between 15-40% of the calories to come from carbohydrates. Studies use a variety metrics to define a low-carb diet, most commonly up to 120 grams of total carbs per daily. Low-carbohydrate eating is more flexible and emphasizes quantity rather than type.
Pros:
- It is less restrictive than the ketogenic diet.
- Documented improvementsin weight loss, metabolism, triglycerides and HDL cholesterol that are comparable with those associated Mediterranean diet.
- It may be more sustainable socially than the ketogenic Diet.
Cons:
- To maintain compliance, may require tracking or carb counting .
- Does not typically induce metabolically-beneficial ketone production.
Plant-based diet
Diets based on plant foods can be classified into whole food plant based, vegetarian, vegan or flexitarian diets (flexible vegetarian). All of these diets exclude or limit animal-based food, such as meat, fish, eggs and dairy. Plant-based diets that are well-formulated contain very little added sugar and processed food, including the majority of alternative meats. Some versions limit the amount of fat while others don’t.
Pros:
- It is easy to achieve a high fiber intake.
- Diet is antioxidant-rich, anti-inflammatory, and environmentally-conscious.
- High-quality studies on vegetarian and vegan diets have shown improvements in cardiovascular risk, inflammatory markers and coronary artery diseases, as well as microbiome diversity and blood pressure.
Cons:
- High carbohydrate content often ensues.
- It may not be possible to meet the protein requirements for muscle maintenance and building.
- If not properly planned, may cause deficiency of choline and Vitamin B12 as well as iron, calcium, omega-3 fatty acid, and Vitamin B12.
Paleo diet
Paleolithic food is the basis of this diet. It was available to cavemen . The diet encourages meat, vegetables, fruit, nuts and seeds, while excluding other food groups such as grains and dairy. This high-protein diet has less research than others.
Pros:
- Reduce sugar and refined carbohydrate intake.
- Improves inflammation and glucose control.
- Helps meet protein needs.
- Avoid grains and gluten which can be problematic for some.
Cons:
- It does not appear to be superior in managing blood sugar and insulin levels as compared to other diets, such as the Mediterranean Diet.
- Many foods are not allowed, so it feels more restrictive.
- Benefits are not confirmed by the research available.
- The meat cost is increasing.
Diets are not “one size fits all”. What is good for you might not be the best for someone else, including your family.
You can track your own statistics to get a better idea of what you are experiencing.
Keep in mind that consistent eating is the key to long-term change. So, choose a healthy diet that you can maintain and that also meets your goals.
Remember that other factors can influence your health and weight. These include sleep hygiene, exercise and whenyou consume food (fasting).
