Popular Diets-Lifestyle Choices

Diets

At the beginning of each new year or the start of a new season, many of us are thinking about our health and diet. Many people make resolutions and plans to get fit for the summer or for a special event. With so many different diet plans out there, how do we know which one is the "right" one?

According to Medical News Today, the most popular diets today are the Atkins Diet, the Zone Diet, the Vegetarian and Vegan diets, Weight Watchers, the South Beach Diet, the Raw Food Diet, and the Mediterranean Diet. New studies have put the Keto diet on the map.

The Atkins diet was first described by Dr. Robert Atkins in his 1972 book, Dr. Atkins’ Diet Revolution. This diet focuses on reducing carbohydrate intake and improving insulin control. By reducing carbohydrate intake, the body shifts to burning stored fat, a state known as ketosis. The diet comprises four phases: induction, ongoing weight loss (OWL), pre-maintenance, and lifetime maintenance. In the first phase, carbohydrates are reduced to 20 grams per day. Phase two adds additional carbohydrates and nutrient-dense foods. This continues in phases three and four to manage weight loss.

Your Zone Plate

The Zone diet was created by Dr. Barry Sears and focuses on foods to eat based on genetics. The body consumes foods that match the genetic needs of the “hunter-gatherer,” such as lean protein and natural carbohydrates. This diet reduces the consumption of processed carbohydrates and foods and increases the consumption of fruits and vegetables.

Vegetarian and Vegan Diets

Vegetarian and vegan diets exclude all animal protein, including eggs, dairy, and honey. There are four types of vegetarians: Lacto-vegetarians - they consume dairy products but no eggs. Ovo-vegetarians - they consume eggs but no dairy. Lacto-ovovegetarians - they consume eggs and dairy. Most do consume honey. Vegans - they consume only plant-based foods (no dairy, eggs, or honey). Vegetarian and vegan diets help reduce cholesterol levels and lower body weight.

Weight Watchers emphasizes weight loss through a point system, exercise, and a support network. Cardiologist Dr. Agatston developed the South Beach Diet. This diet focuses on choosing the right types of carbohydrates, such as whole grains, fruits and veggies.

Mediterranean diet

The Mediterranean diet emphasizes the eating habits of southern Europeans. It mainly includes plant-based foods, fresh fruits and vegetables, beans, nuts, cereals, seeds, olive oil, cheese, and yogurt. About one-third of the diet consists of fats. Red meat is eaten rarely, while poultry is consumed in moderation.

Brain on Food

Each of these diets emphasizes the selection of natural, plant-based foods, such as fruits and vegetables. The main difference is that some allow unprocessed foods, while others use a point system. Eating a well-balanced diet that includes natural, complex carbohydrates, fruits, vegetables, and adequate protein will provide essential nutrients. Reducing or eliminating processed foods is the best option. All of these diets are designed to provide nutrients and help reduce the risk of diseases such as diabetes, high cholesterol, and heart disease.

Choosing a diet can be confusing, but the best approach is to think of lifestyle changes instead of dieting. Which way of eating are you more comfortable with? What particular health issues or risk factors should you focus on based on your current health status? What do you actually like to eat that is healthy and not processed? What is the best way to cook healthy? Answering these questions and obtaining appropriate nutritional education are key to making the best choice.

References

Mahan, L. K., Escott-Stump, S., & Raymond, J. (2012). Krause's Food& the Nutrition Care Process (13th). Seattle, WA: Elsevier.

Nordqvist, C. (2013, November 13). What is the Zone diet? What are the benefits of the Zone diet? In Medical News Today. Retrieved December 22, 2015, from http://www.medicalnewstoday.com/articles/7382.php

Nordqvist, C. (2014, September 12). What is the vegetarian diet? What are the benefits of a vegetarian diet? In Medical News Today. Retrieved December 22, 2015, from http://www.medicalnewstoday.com/articles/8749.php

Nordqvist, C. (2014, September 17). Nutrition / Diet Obesity / Weight Loss / Fitness What is the Atkins Diet? What are the benefits of the Atkins Diet? In Medical News Today. Retrieved December 22, 2105, from http://www.medicalnewstoday.com/articles/7379.php

Nordqvist, C. (2015, October 1). The eight most popular diets today. In Medical News Today. Retrieved December 22, 2015, from http://www.medicalnewstoday.com/articles/5847.php

Schlenker, E., & Gilbert, J. (2015). William's essentials of nutrition (11th). St. Louis, MO: Elsevier.