The Pros and Cons of 4 Trendy Diets
What to Know Before You Try the Latest Nutrition Trends
It’s that time of year again! New Year’s resolutions are in full swing.
You’ve planned all your workouts, cleaned out your pantries (bye bye cookies and chips) and vowed to make next year your healthiest year yet.
Time to start your new diet!
But wait…Where does real nutrition begin and the latest fad diet end?! They all seem to promise that you’ll lose weight, sleep better, have more energy and get fit fast. How do you know which one will work for you?!
We decided to break down the trendiest diets and give you the cold hard facts about each one. At the end, we’ll tell you OUR fool-proof diet recommendation!
Ketogenic Diet AKA “Keto”
What is it?
The keto diet is made up of 75% fat, 20% protein, and 5% carbohydrates. This combination enables your body to enter a state of ketosis, where the body switches from burning carbs for fuel, to burning fat for fuel. Think “Low Carb, High Fat”.
Pros:
- High fat foods can help suppress your appetite and keep you fuller longer
- Rapid weight loss by putting your body into “fat-burning mode”
- Cutting out carbs can reduce water retention
- Can lower the “bad” kind of cholesterol for most people
- Reduces blood sugar which can drastically improve insulin resistance in people with diabetes
- Enhances mood, energy and performance after the body is in full ketosis
- Regulates imbalanced hormones
Cons:
- The process your body must go through to start burning fat for fuel can take a few weeks and some people will experience unpleasant flu-like symptoms or electrolyte imbalances
- Highly restrictive ( NO fruits, sugar, carbohydrates and even certain vegetables)
- Can raise “bad” cholesterol in people who are genetically predisposed
- Eat more calories than your body is burning off you might gain weight (it’s easy to do because foods that are high in fat are typically very calorie dense!)
Our Verdict: Can support rapid weight loss, but may not be sustainable long-term. Use under physician supervision.
Whole 30
What is it?
The Whole 30 diet cuts out sneaky sugars and the unnatural ingredients in things like artificial sweeteners, alcohol and soy products. During the 30 days you are not supposed to consume any grains, legumes or dairy. You may eat vegetables, fruits, nuts, seeds, eggs, fish, meat, poultry, and some healthy oils and fats. Do this for 30 days!
Pros:
- Supports weight loss by restricting sugar intake
- Cuts out all the processed food that can leave you mentally foggy
- Clear skin
- Reduced headaches
- Better sleep
- Balanced nutrition
- More effective workouts
- Encourages a “reboot” of your diet which can lead to healthy choices once the 30 days are complete
Cons:
- Did we mention no alcohol?!
- Can lead to binging on all the foods you weren’t allowed to eat after the 30 days are over
- Depriving yourself of whole grains and legumes can lead to constipation or vitamin defficiencies
Our verdict: Supports weight loss and can promote healthier eating habits, but is highly restrictive. Use under physician supervision
Intermittent Fasting
What is it?
This diet can be performed in a few different ways:
- Alternate day fasting in which you feast or fast on alternate days
- Modified fasting also known as 5:2 fasting where you eat normally five days a week and restrict to 500 calories or less on two fasted days
- Time restricted fasting where you limit food intake within specific time windows, so you would fast for 12-16 hours a day and feast within the remaining hours.
Pros:
- Limits snacking, which can lead to weight loss
- Promotes mindful eating
- Better sleep
- Regulates insulin because when we aren’t eating, the body does not produce insulin
- Does not require restriction of certain foods or cutting of calories
- Works well for athletes and can help with muscle growth if you time your eating around workouts
Cons:
- Can cause low energy or hormonal imbalances especially in women
- May interfere with social life if your friends or family are eating at seperate times from you
- Some people use non-fasting days or times to fill up on calorie dense foods that aren’t necessarily nutritionally sound (such as pizza and donuts)
Our verdict: If you use your non-fasting window to fuel your body with nutrient dense foods and you don’t feel restricted during your fasting window we think this is a great option. Use under physician supervision.
Paleo
What is it?
A paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering.
Pros:
- Similar to the Whole 30 Diet which we mentioned earlier, but the Paleo diet allows for natural sugars from honey, maple syrups and coconut sugar
- Can improve healthy eating habits in a long-term way
- Weight loss may occur after cutting out the highly processed foods
- Improves meal planning and promotes healthy recipes you can introduce to your whole family
Cons:
- Restrictive against many food groups (NO grains, legumes, dairy and certain starchy vegetables)
- Can be expensive because it requires that you eat highly unprocessed meats and fats ( grass-fed, farm-raised, organic, etc.)
- Some people end up consuming way too much meat and not enough nutrient dense vegetables
Our Verdict: Can be a good way to incorporate healthy meals into an otherwise unhealthy diet, but beware of the restrictive nature of this diet. Use under physician supervision.
The Best Diet for You
We’ll give you a little secret. All of these diets will work. All of these diets will help you lose weight. The best diet for you is one that is sustainable long-term.
We are huge advocates of modifying these trendy diets in order to fit your specific goals. EveryBODY is different! We also suggest using them to introduce your family to healthier ways of eating.
However, diets only work for a finite time. The most important thing to remember is that healthy lifestyle changes will give you the results you’re looking for. A well balanced diet and regular physical activity will make 2019 your best year yet!
