Which Diet Works Right For You!
Nutritional insight into today’s leading dietary approaches.
What is it?
The Mediterranean diet is a healthy eating pattern inspired by the traditional diets of countries bordering the Mediterranean Sea.
Diet is...
- High consumption of healthy plant foods, fruits, whole grains, and legumes.
- Low in animal products and meat.
- Healthy fats such as olive oil, nuts, and seeds.
- Includes fish and seafood at least twice a week.
- Low in processed food, added sugars, and saturated fats.
- Increased water consumption and reduced alcohol consumption.
The Mediterranean Diet
Benefits...
- Promotes heart and brain health.
- May lower the risk of chronic illnesses.
- May help in weight loss, lower the risk of type 2 diabetes and high cholesterol.
- Promotes sustainable, pleasurable eating habits.
The bottom line...
The Mediterranean diet is not one-size-fits-all, and it may not be suitable for everyone, especially those with specific dietary limitations or health issues. However, its balanced nutrient profile and sustainable approach make it a good choice for many people looking to improve their long-term health.
Dietary Approaches to Stop Hypertension - The Dash Diet
What is it?
A low-salt diet that is recommended for those looking to reduce high blood pressure and support heart health.
Key Features:
- A wide variety of fruits and vegetables.
- Fat-free and low-fat dairy.
- Wholegrain foods.
- Lean meats.
- Poultry and fish, less red meat.
- Unsalted nuts and seeds.
- Limit high-salt foods .
Recommends no more then 3/4 tsp (6 grams) of salt per day.
Benefits:
- May lower high blood pressure.
- May alleviate gout.
- May lower the risk of type 2 diabetes.
- May aid in weight loss.
- Reduced risk of kidney failure.
Bottom line:
The DASH diet is a well-balanced eating plan that has been demonstrated to decrease blood pressure and improve heart health, making it suitable for people with hypertension.
The Low FODMAP Diet
What is it?
FODMAPs are fermentable carbohydrates or sugars that can cause digestive problems in those who have irritable bowel syndrome.
Key Features...
- Limits high-FODMAP foods, which can be hard to digest for some, slowly reintroduces them and identifies the troublesome foods.
- Limits lactose-containing foods.
- Limits fructose-containing foods.
Benefits...
- Symptoms of irritable bowel syndrome are greatly decreased, and quality of life improves.
- May result in positive psychological benefits.
Bottom line...
You may tolerate some foods on the list of foods to avoid while noticing digestive symptoms from foods low in FODMAPs for other reasons. To be carried out under the supervision of a dietitian.
The Ketogenic or Keto Diet
What is it?
A high-fat, low-carbohydrate dietary approach that encourages fat use for energy fuel rather than carbohydrates. The goal is to achieve ketosis, in which fat becomes the predominant source of energy.
Key Features:
- Restricted to no more than 20 g to 50 g of carbohydrates per day.
- High in healthy fats, e.g., avocados, nuts, oils, etc.
- Moderate intake of protein.
- Focuses on whole, unprocessed foods.
- Excludes grains, most fruits, vegetables, and sugar.
Benefits:
- Can reduce blood sugar levels.
- Can help to lower insulin levels.
- May aid in short-term weight loss and reduced appetite.
- Potential advantages for neurological conditions such as epilepsy.
Bottom line:
The keto diet can be a successful short-term method for fat loss and some medical disorders, but it must be followed under professional supervision to guarantee safety and nutritional adequacy.
The High-Protein Diet
Reference Nutrient Intake for protein is 0.75 gram/Kg of body weight - minimum amount based on an average sedentary adult.
Building muscles: 1.2 to 2.0 grams of protein per kilogram of body weight is typically recommended, especially for athletes or those in strength training.
For weight loss or fat loss: higher protein intake (about 1.6 to 2.4 grams per kilogram of body weight).
What is it?
A high-protein diet which includes consuming relatively more protein, with fewer fats and carbohydrates than standard dietary recommendations.
Key Features...
- Protein sources include both animals and plant sources, such as lean red meat, chicken, and grains., etc.
- Aim to avoid foods high in sugar and refined carbohydrates.
- For fat - choose unsaturated varieties such as avocado and oily fish.
Benefits...
- May help promote weight loss by suppressing appetite and increasing fullness.
- May increase basal and resting metabolic rates.
- May increase muscle mass whilst promoting fat loss.
- Reduce muscle loss during ageing.
Bottom line...
Ideal for those with high protein requirements, such as athletes and the elderly. Individuals with kidney illness or other medical issues may not be appropriate candidates.
The Paleo Diet
What is it?
A diet focused on eating like our ancestors, with an emphasis on full, unadulterated foods that early humans would have had access to.
Key Features:
- Concentrates on lean meat, fish, vegetables, fruits, nuts, and seeds.
- Grains, legumes, dairy, and unprocessed foods are all eliminated.
- Low in refined sugars and processed foods.
Benefits:
- May lead to weight loss in some people.
- May reduce inflammation, which is beneficial for those with autoimmune diseases.
- Can enhance blood sugar levels and digestion.
Bottom line:
Some people may find that their diet is restrictive and excludes certain food groups, resulting in vitamin deficiencies. This diet requires further evidence and should only be followed with the supervision of a healthcare expert.
The Vegan Diet
What is it?
A plant-based diet that avoids all animal-derived foods and by-products. Vegan diets can take many different forms, including full, raw, or starch-based.
Key Features...
- 100% plant-based.
- Lots of fruits and vegetables.
- Lots of nuts and seeds.
- Can include plant-based diary alternatives.
- Lots of legumes and grains.
- Excludes meat, dairy, eggs, honey, gelatin, rennet, etc.
Benefits...
- May aid with weight management.
- Can help minimise the risk of chronic diseases.
- Ethically driven and environmentally sustainable.
- May lower the risk of developing type 2 diabetes.
Bottom line...
- Requires careful planning to ensure enough consumption of vitamin B12, iron, calcium, omega-3s, and protein.
- It is possible that supplements or fortified foods will be required.
Juice Cleanses
What is it?
A juice cleanse is a short-term detox diet in which you only drink fruit and vegetable juices for a defined amount of time, usually a few days. The goal is to rest the digestive tract, improve nutrient intake, and remove processed meals and toxins.
Key Features:
- Involves drinking fresh, cold-pressed juices.
- Solid food is limited throughout the cleanse, but some allow soup.
- Hydration - increased water consumption.
- A wide variety of fruits and vegetables.
Benefits:
- Increases vitamins and antioxidants intake.
- May perhaps reduce cravings and reset eating habits.
- May improve digestion and detoxification.
- May potentially lead to short-term weight loss.
Bottom line:
- It's a fad diet that provides a quick remedy for weight loss and weight is likely to be regained once the cleanse is over.
- Juice cleanses can be restrictive and may deplete some nutrients, leading to possible low blood sugar levels.
- Benefits are likely to be short-lived, and there is limited scientific evidence to support health benefits.
Intermittent Fasting
What is it?
Intermittent Fasting (IF) is an eating pattern that alternates between periods of eating and fasting. It focuses primarily on when you eat and not what you eat.
Key Features...
- 5:2 plan: eat normally for 5 days, reduce calories on 2 non-consecutive days, between 500-600 calories.
- 16:8 plan: Fasting for 16 hours with an eating window of 8 hours.
- Alternative day fasting: fasting every other day.
- 24-hour fast: fasting for an entire 24 hour period.
Benefits...
- Consuming less calories can result in potential weight loss.
- Can improve insulin insensitivity and blood sugar levels,
- May reduce inflammation and enhance cellular repair.
Bottom line...
It is safe for most people but not suitable for everyone, especially those with certain medical conditions or a history of disordered eating. Consult a healthcare professional before choosing this diet.
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