As cliche as it may sound, what we put into our bodies has a huge impact on our physical and mental health. Changing up our diet can have big benefits, but the latest fad may not be the greatest, and every diet isn’t perfect for everyone. We’re breaking down three popular diet trends, so you can determine the right fit for you.
KETO
Ketogenic diets have been around for more than 100 years. While they originally were designed to treat drug-resistant epilepsy, these ultra low-carb meal plans are a weight loss fad endorsed by celebrities like Halle Berry and the Kardashians.
what to eat: The diet is high-fat and low-carb. It typically derives around 75% of its calories from fats, 20% from protein and 5% from carbohydrates.
the upsides: The purpose of keto diets is to put your body in a state of ketosis, which can be a good place to be. While in ketosis, your body burns fat instead of carbohydrates for energy. This can help with weight loss, appetite control and improved blood sugar levels. These diets also allow people to enjoy high-fat foods, such as red meat, cheese and butter, while still losing weight.
the downsides: Since so much caloric intake is derived from fats, it’s easy to fall into nutrient deficits with keto diets. The lack of vitamins, minerals and fiber can lead to what is known as the “keto flu,” which leaves people feeling foggy, irritable, tired and nauseous. A high-fat diet also can have a negative impact on your heart health.
long-term viability: A keto diet is difficult to maintain in the long run because it cuts out several types of food. These diets typically limit nutrient-rich fruits and vegetables while allowing high levels of unhealthy saturated fat.
PALEO
The paleo diet suggests you go prehistoric with what you put on your plate. The idea is to return to the diet humans were naturally meant to consume by recreating meals of the Paleolithic era, which dates 2.5 million to 10,000 years ago.
what to eat: The diet focuses on foods that could be obtained by hunting and gathering. This means fruit, non-starchy vegetables, lean meats, fish and nuts. Paleo typically cuts out items that became popular after the advent of farming, including grains, sugar, salt and processed foods.
the upsides: The paleo diet features many hallmarks of a healthy diet—vegetables, fruit, lean meats and unprocessed foods. In the short-term, the diet can help with managing weight, blood pressure, cholesterol and triglycerides. Research also has linked it to better cardiovascular health.
the downsides: The plants and game eaten by our ancestors were likely very different from what is available today, throwing into question the validity of the hypothesis on which the diet is built. Other considerations like climate, geography and changes in genetics raise questions of the diet’s efficacy. Healthy diets typically contain whole grains and some dairy, both of which paleo doesn’t allow.
long-term viability: While the focus on natural and unprocessed food is a great starting point, the paleo diet may be too restrictive to continue for a sustained period. Additionally, some of the foods the diet suggests be cut are beneficial, such as whole grains and legumes.
MEDITERRANEAN
You can turn your diet into a passport on the plate. This eating method is inspired by the traditional cooking styles of countries bordering the Mediterranean Sea.
what to eat: The diet is primarily plant-based, meaning fruits, vegetables, whole grains, legumes and nuts. Butter is replaced with healthy fats like oil, and herbs and spices are used to flavor food more than salt. Red meat is limited; the focus is on fish and chicken. There are different variations of the diet, and a Greek version will include more dairy than a Middle Eastern one.
the upsides: The focus on plants and heart-healthy fats means a lower risk of cardiovascular disease, and the whole grains, fruit, vegetables and nuts provide phytonutrients, which research links to decreased risk of health conditions like cancer. The Mediterranean diet also includes nutrients, fiber and oils that support brain health.
the downsides: Unlike other diets, this way of eating may not lead to significant weight loss due to the calorie-dense nature of many of the foods. However, it still is a way to help maintain a healthy weight when paired with a balanced lifestyle. Access to fresh seafood as well as increased cost also can be barriers to adopting a Mediterranean diet.
long-term viability: The Mediterranean diet is very sustainable to introduce nutritious eating habits. It does not focus on cutting out entire food groups, so it can be easier to adopt.
Sources: Cleveland Clinic, Mayo Clinic, Northwestern Medicine
