Atkins Diet. Whole30 Diet. Weight Watchers. The HCG Diet. Lemon Juice Diet. Paleo, Jenny Craig, Military Diet, Souping, Juicing, and Brothing. The list can go on and on. It can be overwhelming to translate the information we have access to on the internet for the latest diet fads, but do they really work? Or are they a fad that wont last longer than a gallon of milk left in the car during the month of July?
At the beginning of 2017 a group of Registered Dietitian Nutritionists and other nutrition experts ranked 38 different diets or diet programs and compiled it into a report for U.S. News and World Report. Criteria included in the review process included feasibility/ease to follow the diet, effects on short term and long term weight loss, safety and nutritional adequacy, and how the diet can help prevent chronic disease such as diabetes and heart disease. Costs and exercise associated with the diet or program were not part of the analysis.
Here are six of the 38 diets reviewed that might clear up some of your questions about whether the diet program you are interested in would be worth looking into or if you would be better off avoiding the diet all together.
a. Claim to fame: This diet gives your body a chance to restore its natural balance in 30 days. It improves digestion, mental health, sleep, brain function, and skin health and can result in weight loss.
b. How it works: This diet is broken down into two phases. In Phase 1 added sugars (natural and artificial), legumes, grains, dairy, alcohol, additives such as MSG and sulfites, and baked goods or junk foods (even if made with WHOLE30 approved foods) are eliminated. There are no cheat days allowed and no weighing during this period. It is designed for three meals per day and no snacking between meals. Foods allowed are meats, seafood, eggs, fruits, vegetables, and natural fats. In Phase 2 you reintroduce foods in the following order: Gluten-free alcohol, legumes, gluten-free grains, dairy, and then all other grains. During this time you will evaluate whether the foods cause any negative side effects.
c. Pros and Cons: This diet Improves self-awareness, promotes grocery shopping with a list and planning weekly menus. The recipes can be added to any healthy meal plan even if the diet isnt followed. The cons are that this diet eliminates many foods that provide essential nutrients for 30 days or indefinitely, it can be hard to follow for a month, and it lacks strong scientific evidence at this time. It can also be difficult to follow if you are on the road, have children, or work a busy job.
2. The Paleo Diet (also known as the Caveman Diet)
a. Claim to fame: If we eat like our ancestors did then we will be healthier, lose weight, and reduce risk of disease. If the Cavemen didnt eat it, then we shouldnt.
b. How it works: Foods included in this diet can be anything that is hunted, fished, or gathered. This includes fish, shellfish, poultry, eggs, veggies, roots, fruits, berries. Foods that are not included are grains, dairy, legumes, sugar, and salt.
c. Pros and Cons: The pros to this diet are that this plan encourages more fruits and vegetables in the diet.
It reduces added sugars and salt, which are consumed above recommended goals most of the time. Plant protein and other plant foods can help control blood sugar, blood pressure, and can contribute to weight loss and prevention of Type 2 Diabetes.
This diet can be modified to be part of a healthy lifestyle. The cons to this diet are that this plan exceeds the recommended fat and protein guidelines and does not meet basic carbohydrate guidelines. Exclusion of whole grains, legumes, and dairy can create deficiencies in calcium, Vitamin D, fiber, and other vitamins and minerals. This diet may be difficult to maintain and can be more expensive if eating organic foods.
a. Claim to fame: With this diet your body converts your bodys primary fuel source from glucose to fats for quicker weight loss.
b. How it works: On this diet you will follow a high fat, low carbohydrate diet to convert your body from burning glucose for energy to burning fat for energy. This results in faster weight loss than traditional programs. Foods included are: meats, full-fat dairy, eggs, fish, and vegetables. Foods not included are: processed sugars, fruits, grains, and other carbohydrates.
c. Pros and Cons: The pros to this diet is that rapid weight loss can occur within about 10 days. Originally, a modified high fat diet was and still can be used to treat epilepsy in children. It is always a good idea to reduce our intake of processed foods and added sugars. The cons to this diet are that it can put your body in a state of ketosis, which is where you are burning fat for fuel and the byproducts are ketones.
This can be dangerous for a person with diabetes because it can change the pH of their body and alter their blood sugar levels. Side effects of a low carbohydrate diet include fatigue, low energy levels, and decreased blood sugar.
This diet also eliminates fruits and grains, which provide essential nutrition to our body. This type of diet can be difficult to follow long term, which can lead to weight regain.
a. The Claim to Fame: This eating pattern helps reduce blood pressure and can promote weight loss.
b. How it works: With this diet you follow a generally healthy diet that is rich in fruits, vegetables, whole grains, and lean protein. Reduced intake of sodium from processed or packaged foods helps lower blood pressure. Reduced calorie intake and increased exercise promote weight loss and reduced blood pressure.
c. Pros and Cons: This healthy eating pattern is easy to follow: think fresh is best! There are no restrictions or eliminations of certain foods. The cons to this diet is that it will increase time spent planning menus and cooking meals. It is thought that it is more expensive to eat healthy but there are tricks and tips to shopping and eating healthy on a budget. Lastly, this diet may taste bland at first due to the reduced sodium but taste buds will adapt and get used to the lower sodium food choices.
a. Claim to Fame: Helps with weight loss, heart health, cancer prevention, and reduced risk of many other diseases. Essentially this is the natural meal pattern of countries bordering the Mediterrean Sea.
b. How it works: This diet promotes a healthy lifestyle, not just a healthy diet. The plan includes increased amounts of nuts, fish, fruits, vegetables, legumes, beans, and whole grains. Dairy, eggs, cheese, and yogurt are eaten in moderation. Red meat, desserts are saved for special occasions. This pattern also promotes physical activity and social health as part of the plan.
c. Pros and Cons: This is not really a diet, just a healthy eating pattern and it can reduce risk of many different diseases. There is no restriction or elimination of certain foods and it can be followed long term, not just for a short period of time. Similar to the DASH Diet the cons to this diet are that it will increase time spent planning menus and cooking meals, which isnt a bad thing but will take some planning. It is thought that it is more expensive to eat healthy but there are tricks and tips to shopping and eating healthy on a budget.
6. The Flexitarian/Vegetarian Diet
a. Claim to Fame: This healthy eating pattern promotes weight loss and reduces risk of diabetes, cardiovascular disease, cancer, and increased lifespan.
b. How it works: This is a combination of two words: Flexible and Vegetarian. It focuses more on plant based proteins such as, tofu, nuts, seeds, beans, peas, lentils, and eggs. It encourages fruits, vegetables, dairy, and whole grains and uses herbs and spices to flavor food instead of salts. This plan still allows animal protein in moderation.
c. Pros and Cons: Pros and Cons: This is not really a diet, just a healthy eating pattern. It can reduce risk of many different diseases. There is no restriction or elimination of certain foods and it can be followed long term, not just for a short period of time. Similar to the DASH Diet the cons to this diet is that it will increase time spent planning menus and cooking meals, which isnt a bad thing but will take some planning. It is thought that it is more expensive to eat healthy but there are tricks and tips to shopping and eating healthy on a budget.
Instead of trying to follow a diet that may be difficult to follow, think about a healthy eating pattern.
A pattern that is not restrictive, allows flexibility, and incorporates physical activity into a healthy lifestyle. These plans include more fruits, vegetables, lean proteins, whole grains, beans and legumes, low fat or fat free dairy, and physical activity and reduced amounts of sodium, added sugars, and saturated/trans fats. Examples are: 2015-2020 Dietary Guidelines for Healthy Americans, ChooseMyPlate.gov, the Mediterrean Diet, DASH Diet, and the Flexitarian/Vegetarian diet.
Remember, its what you do every day that will make a difference, not something you do for a week or a month.
Courtney Nalivka is a Clinical Dietitian at Northeastern Nevada Regional Hospital. For more information, call her at 748-2094.
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