Sometimes the reason you can’t lose weight isn’t due to a lack of information but the right sources. Many dieticians and personal trainers insist that, “This diet right here will change your LIFE,” all caps just in case you don’t believe them. What they fail to recognize, though, is that every body and lifestyle is different.
UAB Medicine notes common features of fad diets, which include the promise of fast weight loss, focusing on one type of food, few or no physical activity guidelines, promotion of short-term changes, and a questionable nutrition value. We’re not saying that all these diets contain all these features, but the majority fail to focus on long-term health and maintenance.
Keto
According to an article on the National Library of Medicine page, “The ketogenic or keto diet is a dietary approach characterized by high-fat and low-carbohydrate intake, aiming to facilitate weight loss, enhance mental clarity, and boost energy levels.” This diet works due to a metabolic state called ketosis, in which your body utilizes fat instead of carbs as its primary fuel source. Nutritionally, this diet limits food intake to fish, low-carb veggies, cheese, avocados, poultry, eggs, nuts, berries, etc.
Potential Pitfalls
Although the keto diet may initially result in weight loss, there are possible long-term effects from it, some of which are yet to be undiscovered. The National Library of Medicine notes that keto diets are very restrictive and may lead to inadequate intake of essential vitamins, minerals, and phytochemicals. It might also cause digestive issues, kidney stones, heart disease, muscle loss, and cognitive decline.
Paleo
This diet was created largely due to the premise that the Western diet leads to chronic illnesses such as obesity, heart disease, and cancer. According to Lainey Younkin, a weight-loss dietician writing for Eatwell, the Paleo diet claims that eating this way reduces inflammation, improves workouts, increases energy, helps with weight loss, stabilizes blood sugar, and reduces the risk of disease. Foods that are available to you on this diet include grass-fed meat, fish and seafood, fresh fruits and veggies, eggs, nuts and seeds, and healthy oils.
Potential Pitfalls
Potential cons of the paleo diet are heightened cholesterol and an increased risk of heart disease. This is due to the saturated fats from the increased intake of protein. A misconception of the paleo diet is that you can eat as much meat as you want. Eating primarily meat is not beneficial for long-term health. Along with this, the diet aims to replicate the hunter-gatherers of the past, yet the quality and source of the food today might be vastly different from those of that time.
Mediterranean
This diet is a long-standing winner among many, as it focuses on long-term health rather than short-term weight loss. The Mediterranean diet requires a balance of healthy fats, is high in fresh food and low in processed ones, and is high in fiber. Due to this, the diet is filling without providing excess calories. Also, it’s high in antioxidants and can reduce inflammation. This diet emphasizes fresh foods and being mindful of your portion sizes. Benefits of this diet are said to be related to following a Mediterranean-style eating pattern as a whole, not from single foods or nutrients.
Potential Pitfalls
Cons of this diet are limited, as it proves time and again to be beneficial in helping people with illnesses such as heart disease, type 2 diabetes, fatty liver disease, chronic kidney disease, some cancers, cognitive decline, and depression or anxiety. However, one downfall is perhaps the necessity to prepare foods a certain way.
Overall, the diet that appears to have the most real benefits, with the least cons, is the Mediterranean diet. It aims to fuel the body with all nutrients needed, rather than select ones that secure quick weight loss. As with every diet, though, research is needed to establish if it’s suitable for you.
Some diets were created for specific illnesses, such as the ketogenic diet that was initially created for epileptic patients, then taken by a widespread population for weight-loss purposes. Always seek out help from professionals, as they can help craft a plan specific to your body, keeping potential illnesses and conditions in mind.
