DWith so many fad diets out there, it can be tricky to know which one is best for long-term weight loss. The truth is that restrictive, fad diets are never the answer. Consulting a registered dietitian nutritionist is a much safer and more effective way for you to receive a plan that meets your specific needs.
Following a fad diet is not the same as receiving personalized help. While intense diets and low-calorie meal plans may seem attractive since they promise to shed pounds quickly, they are not sustainable. Taking the time to make small behavioral changes over time will better help you achieve your resolutions this year.
Here at Athens Nutrition, we use a lifestyle nutrition approach with our clients. However, we still believe it is important to know the basics of these diet trends, and the difference between them and more holistic nutrition approaches.
Keto
This diet emphasizes weight loss through ketosis or using stored fat for fuel. By filling up on fats and cutting carbohydrate intake, the body relies primarily on fat instead of glucose for energy. Your body goes into a state of ketosis in which it will break down dietary and stored body fat into ketones. The Keto diet’s severe carbohydrate restriction (~20 net carbs or less per day) differentiates this diet from other low-carbohydrate diets. While you are permitted to consume fatty foods, the strict carbohydrate limit can make this diet unsustainable. A possible benefit, according to the Journal of the American Medicine Association (JAMA), is that individuals may experience a decrease in appetite on the keto diet, which could naturally decrease their overall calorie intake. However, JAMA has also stated that “enthusiasm outpaces evidence” regarding a Keto diet for those with obesity and diabetes.
Our Opinion: The keto diet has been well researched with regard to children with epilepsy; however, we do not have long-term research on other uses of this diet. Many followers of keto consume large amounts of saturated fats from animal products and low levels of fiber, which could have negative long term effects on cardiovascular health, digestion and cancer risk.
Paleo
Those who follow a Paleo eating pattern adhere to a diet that they claim is similar to cavemen. Generally, this diet eliminates refined sugar, dairy, legumes, and grains. Instead, consumption of meat, fish, poultry, fruit and veggies is encouraged. By avoiding highly processed carbohydrates you may be able to lose weight and lower your risk of certain diseases (e.g. Type 2 diabetes and heart disease). However, Paleo may not be the healthiest choice if the right foods are not being chosen on a daily basis. U.S. News and World Report experts poorly rank the Paleo diet because they consider it too restrictive to be sustainable or healthy. Experts are also worried that it is easy to consume a lot of unhealthy animal fats on this diet, which could actually increase heart problems. It should also be mentioned that some archaeologists have found evidence that our ancient ancestors did, in fact, consume grains as part of their diet.
Our Opinion: The American Journal of Clinical Nutrition links diets that include whole grains (forbidden on the Paleo diet) to improvements in heart health. Participants who consumed portions of whole-grain foods daily lowered daily blood pressure and risk for heart disease. Research has also shown the benefit of including legumes (beans and lentils) in a healthful eating plan. Legumes make up the basis of U.S. News and World Report’s Best Overall Diet (and Athens Nutrition’s personal favorite): the Mediterranean Diet. The Paleo diet eliminates entire food groups, which may put you at risk of nutrient deficiencies, and can become expensive over time. Athens Nutrition agrees with reducing your intake of highly processed foods and refined grains while promoting the consumption of a varied diet.
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