Many people are confused about the several diets proposed as “healthy,” or promoting health.
I will try to clarify the most commonly referenced diets and outline some of the pro and cons of each diet, as well as providing my recommendations.
Mediterranean Diet
The Mediterranean diet is a diet inspired by the eating habits of Greece, Southern Italy, and Spain in the 1940s and 1950s. This diet include high amounts of fruits, vegetables, whole grains, legumes, nuts, and olive oil, moderate to high consumption of fish, moderate consumption of dairy products, moderate wine (red better than white due to antioxidants) consumption, and low consumption of meat products. There is some evidence that the Mediterranean diet lowers the risk of heart disease and disorders such as Alzheimer’s disease.
DASH Diet (Dietary Approaches to Stop Hypertension.)
This diet is similar to the Mediterranean diet but lower in sodium. It is especially good for people with hypertension, metabolic syndrome, high triglycerides, and diabetes.
Paleo Diet (Paleolitic, eating like the primitive man)
It eliminates grains (wheat, corn, rice, oatmeal, etc.), legumes, dairy (although some people do include grass-fed butter), and processed meats (deli meats).
Encourages eating quality animal protein (grass-fed, organic)
This diet imposes no real limit to the amount of carbs you can eat when it comes to fruit and starchy vegetables, such as squash, sweet potato, and pumpkin. You can also use natural sweeteners while on the Paleo diet, such as raw honey, coconut nectar, and pure maple syrup, which are higher in carbs.
The Paleo diet can be therapeutic for weight loss, gut health, autoimmune conditions, and the blood sugar balance, and neurodegenerative disorders such as Alzheimer’s disease. It can also lower cholesterol and triglycerides. Many people on this diet claim that they can think more clearly and have better focus.
Keto Diet
This diet restricts carbs down to 5% of the total calories, while simultaneously increasing fat intake up to 75% of calories. When glucose — the body’s preferred fuel source — isn’t available for energy, the body will begin to burn fatty acids instead, which produces ketones. This is how fat loss and weight loss occurs.
Similarly to the Paleo diet, it eliminates grains (wheat, corn, rice, oatmeal, etc.) and legumes.
Encourages eating quality animal protein (grass-fed, organic). Look for grass-fed beef, wild-caught salmon, and eggs from pastured chickens, low-carb vegetables.
Differences: The Keto diet allows dairy foods and does not allow raw honey, coconut nectar, and pure maple syrup, which are higher in carbs. Stevia sweetener is OK.
The Keto diet leads to great weight loss, and because of this also improves good and bad cholesterol levels, lowers triglycerides, and improves Type 2 Diabetes. Due to the high fat intake, later on it may cause cholesterol to increase, after weight loss is achieved and the dieter’s weight levels off. There is some evidence that it may benefit Alzheimer’s disease and help prevent some form of cancer. Many dieters claim that they think more clearly and have better focus while on this diet.
CONS:
One side effect of ketosis is that your breath and urine may smell like acetone, which is the base ingredient found in nail polish remover. You may feel nauseated and therefore less hungry. (This could be an advantage, but it comes at a price.) Strength athletes require carbohydrates for short-term energy. Even if you aren’t a competitive athlete, your performance will decrease substantially if you play any sports with a lot of quick movement (soccer, hockey, basketball, etc.), or engage in sprinting or lifting weights. Also, if you have Type 1 Diabetes or are prone to Ketoacidosis, a Keto diet is contraindicated.
To my patients, I often recommend a Paleo but cardiac prudent diet. (Bascially, a Paleo diet but with Olive oil instead of butter and egg whites only instead of whole eggs.)
If you follow this strictly during the week, it is possible to have a “cheat day” once per week where you can have a moderate amount of grains without losing the diet’s benefits and continuing to lose weight and then maintaining a good weight.
Of course, it goes without saying that exercise is important no matter what diet you follow.
