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Common Diets

Keto

One popular diet is the keto diet. It is low carb and high fat. People find they lose weight quickly on this diet and have better blood glucose control due to the limited carbohydrate intake. However, it is a very limiting diet which makes it extremely hard to follow for long-term. With the low intake of carbs, there are physical and mental side effects such as fatigue, headache, brain-fog, and an upset stomach.

Low carb, high fat

Pros:

Weight loss,

BG control

Less processed foods

Cons:

Limited foods

Physical effects

Difficult on long-term

Low Fat

A low fat diet is made up of mostly plant-based foods with some lean meat. It creates a more mindful eating habit and tends to reduce caloric intake. Fat has more than double the calories per gram (9 kcal/g)) of protein and carbohydrates (4 kcal/g). Once again, it is restrictive and difficult to follow for a long period of time. It also reduces the consumption of healthy fats which are know for improved HDL cholesterol.

With both Keto and low fat diets, they are extremely limiting and very difficult to follow. They reduce or eliminate some very important nutrients. Because they are difficult to follow, often people are miserable while on the diet and then only stay on the diet for a short amount of time. This in-turn leads to gaining back the weight they lost. When weight is lost too quickly, lean body tissue is decreased. When weight is gained back quickly it comes back as fat storage. The person on these particular diets who lose quickly and then gain back will usually then alter their body composition.

Mostly plant-based with some lean meats

Pros:

More mindful eating,

Lower calorie

Cons:

Restrictive diet

Reduces healthy fats

Low Protein

A low protein diet is made up of mostly fruits, vegetables, grains and fats. It can be helpful with certain health conditions related to the kidneys or liver. But, low protein intake decrease satiety, and creates a longer recovery time after exercise. It is restrictive and can therefore be difficult to follow.

With Keto, low fat, and low protein diets, they are extremely limiting and very difficult to follow. They reduce or eliminate some very important nutrients. Because they are difficult to follow, often people are miserable while on the diet and then only stay on the diet for a short amount of time. This in-turn leads to gaining back the weight they lost. When weight is lost too quickly, lean body tissue is decreased. When weight is gained back quickly it comes back as fat storage. The person on these particular diets who lose quickly and then gain back will usually then alter their body composition.

Restricts the amount of protein consumed

Pros:

Helps with certain medical conditions such as kidney and liver

Cons:

Restrictive

Negative impact on satiety

Longer recovery with exercise

Mediterranean

A Mediterranean diet is made up of whole grains, fruits, vegetables, seafood, beans and nuts. It provides a balance of nutrients and helps with weight management. It also makes a positive impact on those with prediabetes or who are at risk for type 2 due to the food choices involved. However, it can be costly and difficult for some to afford. It allows alcohol which can present some issues for those with diabetes and has no specific guidelines. For some it is part of their culture and includes food that is most abundant for the area they live in. It is not difficult to follow for most because it does include a variety of foods.

Whole grains, fruits, vegetables, seafood, beans and nuts

Pros:

Balanced

Flavorful

Good for weight management

Helpful with diabetes prevention

Cons:

Costly

Limited availability

Allows alcohol intake

No specific guidelines