What’s the Best Diet? The Ultimate Guide to the Five Most Popular Diets in 2024: What They Are, How They Work, and How They Can Impact Your Health

What’s the Best Diet? The Ultimate Guide to the Five Most Popular Diets in 2024: What They Are, How They Work, and How They Can Impact Your Health

Are you curious about popular diets that everyone is buzzing about? You’ve probably heard of keto, paleo, intermittent fasting, veganism, and the Mediterranean diet. But what exactly are they, and how do they work? And most importantly, are they good for you and your goals? In this article, we will compare these five diets and tell you the pros and cons of each one. We will also give you some tips on how to pick the best diet for you and your lifestyle.

Keto: The Low-Carb, High-Fat Diet

The keto diet is a diet that limits your carbs and emphasizes the addition of more fats. The idea is to put your body into a state of ketosis, where your body burns fat instead of glucose (sugar) for energy. Reaching this state by following the keto diet may help you lose weight fast, as well as improve your blood sugar, inflammation, and brain function [1] [2]. But the keto diet also has some downsides, such as possible nutrient deficiencies, digestive issues, higher cholesterol levels, and a higher risk of kidney stones [1] [2] [3]. These downsides may make keto a risky choice for individuals with diabetes, kidney disease, liver disease, or pregnant or breastfeeding women. 

It’s also important to mention that for many, sticking with this diet long-term is very difficult. It excludes several healthy foods and requires a lot of forethought to stick to such a low-carb diet. This could lead to “yo-yo dieting,” and we know that rapid weight loss fluctuations are associated with increased mortality. 

There are several health conditions for which keto is absolutely contraindicated, such as Porphyria and genetic deficiencies like fatty acid beta-oxidation defects. [18] Other contexts haven’t had much, if any, keto research, and caution is warranted, such as with pregnancy and eating disorders.

Paleo: The Ancient Diet

The Paleo diet is a nutritional approach that mimics the dietary patterns of our ancestors during the Paleolithic era before modern farming practices. This diet promotes the consumption of whole foods like meat, fish, eggs, nuts, seeds, fruits, and vegetables and avoids grains, beans, and dairy while limiting refined sugars, processed foods, and oils. This way of eating can be very satiating due to the hunger-crushing properties of the foods you will be eating (protein, fiber, fats).

A paleo eating pattern may help you lose weight, lower your blood pressure and cholesterol, reduce inflammation, and prevent chronic diseases [4] [5]. In general, the paleo diet can be a good option for people with allergies or intolerances to certain foods. Despite limiting grains, beans and dairy, it can still be a very Well Balanced diet. However, it also has some drawbacks to be aware of. The paleo diet’s strict emphasis on whole foods can make it restrictive, expensive, difficult to follow in social situations, and lacking in some nutrients such as calcium and vitamin D [4] [5] [6].

Intermittent Fasting: The Time-Restricted Diet

Intermittent fasting is a diet that changes when you eat rather than what you eat. Individuals following this dietary plan alternate between periods of fasting and eating. There are different ways to do intermittent fasting, such as eating within an 8-hour window every day (16/8), eating normally for 5 days and cutting calories to 500-600 on 2 days (5:2), or fasting every other day (alternate-day).

Like other diets, intermittent fasting can lead to weight loss from eating fewer calories. It can also improve blood sugar levels, insulin sensitivity, inflammation markers, and brain health [7] [8]. On the other hand, intermittent fasting can also have some negative effects that make it risky for people with diabetes, low blood pressure, eating disorders, and pregnant/breastfeeding women. These negative effects include intense hunger pangs, headaches, fatigue, irritability, mood swings, and binge eating [7] [8] [9].

Vegan: The Plant-Only Diet

The vegan diet excludes all animal products like meat, fish, eggs, dairy, honey, and gelatin. The vegan diet can improve your health, lowering your chance of getting heart disease, diabetes, obesity, and some cancers. Veganism can also help you lose weight and improve your digestion, and it has the added bonus of protecting the environment [10] [11] [12].

The vegan diet is not without its challenges, though. Many individuals following this diet struggle to get enough protein, iron, calcium, vitamin B12, and other nutrients that are primarily found in animal foods [10] [11] [13]. In some places or situations where vegan food is hard to find or not available, you may find the vegan diet too difficult to follow. Going vegan requires careful planning, supplements, and learning to avoid potential problems or deficiencies.

Mediterranean: The Healthy and Tasty Diet

Focusing on whole, plant foods, the Mediterranean diet is based on the traditional eating patterns of people living in countries around the Mediterranean Sea, such as Greece, Italy, and Spain. The Mediterranean diet emphasizes consuming fruits, vegetables, whole grains, beans, and nuts, with some fish, poultry, eggs, and dairy products. It also promotes healthy fats such as olive oil and nuts while limiting red meat, processed foods, added sugar, and salt. The Well Balanced approach is most in line with this way of eating.

The Mediterranean diet is widely known as one of the best diets in the world, as it can lower your risk of heart disease, stroke, diabetes, obesity, and dementia [14] [15] [16]. It can also help you lose weight, improve your mood, and enhance your longevity [14] [15] [16]. The Mediterranean diet is easy to follow and adapt to different cuisines and tastes.

How to Choose the Best Diet for You

As you can see, there is no one-size-fits-all diet that is guaranteed to work for every individual. Each diet has its benefits and drawbacks, and the best diet for you depends on your goals, needs, and preferences.

Before committing to a diet, check out these tips to help you choose the best for you:

Talk to your doctor and a registered dietitian before starting any new diet, especially if you have any health issues or take any medicines. Your doctor can help you check your health status and advise against any contraindications to a diet you may be considering. A registered dietitian can further assist you in deciding what nutrition plan is appropriate, create sensible action steps, and help you monitor and continue your progress. 

Consider your lifestyle and preferences. Choose a diet that fits your schedule, budget, culture, and taste buds. A diet that is too restrictive or incompatible with your lifestyle will be hard to stick to and may cause more harm than good.

Do your research and educate yourself. Learn about the pros and cons of each diet, the science behind them, and the possible risks and benefits to your health. Be sure to look for reputable sources of information, such as peer-reviewed journals, government websites, or registered dietitians. Avoid falling for fad diets or miracle claims that sound too good to be true.

Experiment and find what works for you! You don’t have to follow a single diet strictly or forever. You can try different approaches and see how they affect your weight, health, and well-being. Consider mixing and matching elements from different diets to create your own personalized plan. One of our dietitians can help you with this process until you have a very individualized plan. The most important thing is to find a beneficial diet you enjoy and can sustain long-term.

In Summary

Many popular diets today claim to help you lose weight, improve your health, or achieve other goals. However, not all diets are created equal; some may be more suitable for you than others. The keto diet, the paleo diet, intermittent fasting, the vegan diet, and the Mediterranean diet are some of the most popular diets today, and each one has its pros and cons. To choose the best diet for you, you should consult your doctor, meet with a dietitian, consider your lifestyle and preferences, do your research, and experiment with different options. Finally, remember that the best diet is the one that you can stick to and that makes you feel truly good!

Sources:

[1] Masood W et al., Ketogenic Diet – StatPearls – NCBI Bookshelf https://www.ncbi.nlm.nih.gov/books/NBK499830/

[2] Crosby L et al., Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks https://www.frontiersin.org/articles/10.3389/fnut.2021.702802/full

[3] Diet Review: Ketogenic Diet for Weight Loss | The Nutrition Source | Harvard T.H. Chan School of Public Health https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/

[4] Manheimer EW et al., Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/26269362/

[5] Masharani U et al., Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes https://pubmed.ncbi.nlm.nih.gov/25828624/

[6] Genoni A et al., Long-term Paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and increased serum TMAO concentrations https://pubmed.ncbi.nlm.nih.gov/31433748/

[7] de Cabo R et al., Effects of Intermittent Fasting on Health, Aging, and Disease https://pubmed.ncbi.nlm.nih.gov/31881139/

[8] Antoni R et al., The Effects of Intermittent Fasting on Human and Animal Health: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/26374764/

[9] Cioffi I et al., Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/29105901/

[10] Melina V et al., Position of the Academy of Nutrition and Dietetics: Vegetarian Diets https://pubmed.ncbi.nlm.nih.gov/27886704/

[11] Dinu M et al., Vegetarian, vegan diets and multiple health outcomes: a systematic review with meta-analysis of observational studies https://pubmed.ncbi.nlm.nih.gov/26853916/

[12] Orlich MJ et al., Vegetarian dietary patterns and mortality in Adventist Health Study 2 https://pubmed.ncbi.nlm.nih.gov/23836264/

[13] Rogerson D, Vegan diets: practical advice for athletes and exercisers https://pubmed.ncbi.nlm.nih.gov/28924423/

[14] Sofi F et al., Adherence to Mediterranean diet and health status: meta-analysis https://pubmed.ncbi.nlm.nih.gov/18786971/

[15] Singh B et al., Mediterranean Diet, Its Components, and Cardiovascular Disease https://pubmed.ncbi.nlm.nih.gov/30779631/

[16] Lourida I et al., Mediterranean diet, cognitive function, and dementia: a systematic review https://pubmed.ncbi.nlm.nih.gov/23850343/

[17] Romaguera D et al., Mediterranean dietary patterns and prospective weight change in participants of the EPIC-PANACEA project https://pubmed.ncbi.nlm.nih.gov/20810976/

[18] Kossoff EH, et al., Optimal clinical management of children receiving dietary therapies for epilepsy: Updated recommendations of the International Ketogenic Diet Study Group https://pubmed.ncbi.nlm.nih.gov/29881797/ 

The Good Life

The Good Life

Are you searching for the secrets to a truly fulfilling and happy life? Look no further! In the latest book review on the Health Geeks Book Club Podcast, Kristen Norton and Eleanor Russell dive into the captivating pages of “The Good Life: Lessons from the World’s Longest Scientific Study of Happiness” by Robert Waldinger MD, Marc Schulz Ph.D., et al. This delightful book is a treasure trove of engaging stories, practical advice, and key research findings in the field of happiness.

“The Good Life” takes readers on a journey into the lives of some of the participants in the world’s longest scientific study on happiness, the Harvard Study of Adult Development. Drawing upon decades of research and real-life stories, the authors delve into the key factors that contribute to a meaningful and healthy life. They explore the importance of relationships, community, personal growth, and finding purpose.

Top 3 reasons why I loved this book:

  1. Engaging Stories: “The Good Life” is full of compelling stories of individuals with various life choices and circumstances. These stories illustrate that despite various trials and tribulations we might face, we can be protected by the power of relationships, resilience, and finding joy in ordinary moments.
  2. Practical Advice: The book provides practical guidance on nurturing and maintaining healthy relationships, fostering personal growth, and finding meaning and purpose in everyday life. It offers actionable steps for readers to improve their well-being and happiness.
  3. Friendly Tone: One of the standout features of “The Good Life” is its warm and friendly tone. The authors’ approachable style of sharing what they have learned from the Adult Development Study makes the ideas and research findings accessible and relatable.

Bottom line:

“The Good Life” is a must-read for anyone seeking genuine happiness and a long, healthy life. Its compelling stories, practical advice, and friendly tone make it an enjoyable and informative read.

Don’t miss the opportunity to embark on this transformative journey toward happiness and well-being. Grab a copy of “The Good Life” today and unlock the secrets to living your best life.

Hungry for the Good Life?

How Food Affects Mood

How Food Affects Mood

Nutrition and mental health are closely intertwined. Studies have shown that what we eat can have a significant impact on our mental well-being. In this blog, we will explore the relationship between nutrition and mental health, and provide some tips on how to improve your diet to support your mental health.

The Link Between Nutrition and Mental Health

The gut is often referred to as the “second brain”. A vital component of gut (and overall health) is the microbiome. The gut microbiome is defined as the trillions of microbes (such as bacteria, viruses, and fungi) living in our intestines. Gut microbes produce substances (hormones, messenger molecules, neurotransmitters, etc.) that enter our blood vessels and travel to the brain, impacting our mood. These microbes act as messengers, interacting directly with the central nervous system and the communication between the two is commonly referred to as the gut-brain axis. Just as the gut influences the brain, the brain influences the gut. Our mental state can play a huge role in digestion and motility. During times of heightened stress or anxiety we may experience an upset stomach or constipation.

But, how is food connected to this? Our food choices determine the type of bacteria in our gut which in turn influences the messages sent to our brain, thanks to the gut-brain axis. If we eat foods that promote healthy bacteria, our gut will communicate messages to the brain that improve our mood and vice versa. But, it doesn’t stop there. Certain nutrients, such as omega-3 fatty acids, B vitamins, and antioxidants, are essential for the production of neurotransmitters in the brain, which regulate our mood, emotions, and behavior. 

Nutrition Tips That Will Support Your Mental Health

1. Eat a Balanced Diet
The best way to ensure that you are getting all the nutrients your body needs is to eat a balanced diet that includes a variety of different foods. The saying “eat the rainbow” has never been more accurate. Aim to incorporate a rainbow of fruits and vegetables, as well as whole grains, lean proteins, and healthy fats. A diverse microbiome is a healthy one, and a healthy gut promotes a healthy brain.

2. Include Omega-3 Fatty Acids
Omega-3 fatty acids are essential for brain health, and have been shown to be particularly effective in reducing symptoms of depression and anxiety. You can get omega-3s from fatty fish like salmon and tuna, as well as from nuts and seeds like walnuts and flaxseed.

3. Get Enough B Vitamins
B vitamins are important for the production of neurotransmitters in the brain. You can get B vitamins from a variety of different foods, including whole grains, leafy greens, nuts and seeds, and lean proteins.

4. Limit Ultra-Processed Foods
Ultra-processed foods that contain additives that you likely would not find in your own kitchen (esp sweets, refined cereals, red and processed meats, fast foods, and packaged snacks) can contribute to inflammation in the body, which has been linked to mental health problems. Try to enjoy these foods in moderation, focusing on whole foods as much as possible. 

5. Add in Fiber 
Fiber is not digested by our bodies, it is digested by our gut bacteria and they love it! Fiber ferments in our gut, producing short chain fatty acids (SCFAs). SFCAs are important for our hormonal health, immune system, and brain behavior. High fiber foods include legumes (beans, peas, lentils), broccoli, nuts and seeds, berries, pears, apples, avocado, carrots, artichokes, whole grains, and much more. 

6. Enjoy Fermented Foods
Fermented foods can benefit the microbiome by optimizing its function by supplying and promoting the growth of beneficial bacteria. Examples of fermented foods include yogurt, kefir, sauerkraut, kimchi, kombucha, tempeh, and miso.

If you are looking to implement any or all of these 6 strategies to improve your mental and physical health, your friendly Well Balanced dietitians are here to help.

Sources:

 1.    Elizabeth Pennisi. May. 7, 2020. “Meet the ‘Psychobiome’: the Gut Bacteria That May Alter How You Think, Feel, and Act.” Science, American Association For The Advancement of Science , 11 May 2020, www.sciencemag.org/news/2020/05/meet-psychobiome-gut-bacteria-may-alter-how-you-think-feel-and-act. 

Healthy Chocolate Chip Mini Muffins

Healthy Chocolate Chip Mini Muffins

It’s always great to have a go-to recipe that never fails to impress, and that’s what I’ve found with these muffins! It’s hard to believe they contain various fruits and vegetables – because they just taste great! Even picky eaters will likely love them!

Very-Veggie Chocolate Chip Muffins

These muffins are full of vegetables and fruits. Great for a snack, part of breakfast or lunch, and will go quickly!
Course Baked Goods
Cuisine American, Breakfast, snacks
Prep Time 40 minutes
Total Time 45 minutes
Servings 12 people
Calories 161kcal
Author Kristen Norton

Equipment

  • 1 electric hand mixer
  • 2 bowls
  • 1 food processor
  • 2 mini muffin tins

Ingredients

  • 1 2/3 cups white whole-wheat flour
  • 1/3 cup collagen powder, unflavored see notes
  • 3/4 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 cup broccoli chopped
  • 1 zucchini medium, chopped
  • 1/2 apple medium
  • 1 banana ripe
  • 2 carrots whole small to medium carrots will work
  • 2 Tbs milk (2% cow's milk was used, any type of milk should work)
  • 1/2 cup Greek yogurt (Plain or Flavored) We love Oikos
  • 4 Tbs butter unsalted, room temp
  • 2 eggs large
  • 1/2 cup brown sugar
  • 1 tsp vanilla extract
  • 1/2 cup Enjoy Life Mini Semi-Sweet Chocolate Chips

Instructions

  • Wash, chop and steam the broccoli.
  • Wash and chop apple, zucchini, and carrots into large chunks.
  • Preheat oven to 350°F. Place cupcake liners into mini muffin pan; set aside.
  • In a medium bowl mix together flour, collagen, baking soda, cinnamon, and salt; set aside.
  • In a food processor, combine steamed broccoli, zucchini, apple, carrots, banana, a milk, and yogurt. Purée until smooth.
  • In a mixer or another bowl, combine the brown sugar + butter and beat until smooth. Add eggs and vanilla and beat until smooth.
  • Add the fruit and veggie puree into the wet ingredients and stir until combined.
  • Add dry ingredients to the wet and mix until just combined.
  • Fold in chocolate chips.
  • Fill muffin cups about 2/3 full with batter.
  • Bake for 20-25 minutes or until tops are slightly brown and a toothpick inserted in the center comes out clean and muffins bounce back when touched.
  • Allow to cool for 5-10 minutes before serving.

Notes

What is Collagen Powder? Collagen is an essential protein found in our bodies and plays a vital role in maintaining the health of our skin, hair, nails, joints, and bones. Typical diets no longer contain many collagen sources (collagen comes from animal connective tissues such as bones, skin, and cartilage). As we age, our bodies produce less collagen, leading to wrinkles, joint pain, and other signs of aging. This is where collagen powder comes in as a dietary supplement. Some studies suggest that collagen powder may help improve gut health and reduce inflammation.
Collagen powder is typically unflavored and can be added to your favorite drinks or foods, making it easy to incorporate into your daily routine.
Is it okay for children? Collagen is safe for children in small amounts, such as in this muffin recipe. 
What if I don't have collagen powder or don't want to use it? 
  • Replace collagen with whole wheat flour. 
  • Substitute with any other protein supplement. 
Nutrition Facts
Serving Size: 4 mini muffins
Calories 161
Total Fat 5.4g
     Saturated Fat 2.9g
     Trans Fat 0.0g
Cholesterol 41mg
Sodium 201mg
Total Carbohydrates 24g
     Dietary Fiber 3g
     Total Sugars 9g
Protein 6g
 
 
 
 
How to detect food myths like a scientist

How to detect food myths like a scientist

Part of the frustration around nutrition is that we read the ideas and theories of so many different influencers, bloggers, physicians, and nutritionists on every corner of the web. In addition, we see catchy and misleading advertisements trying to get our attention and money. And to top it all off, the news headlines tend to share just a snippet of the latest research studies in a way that can have us questioning what we once knew to be true. This all makes it seem like nutrition science is useless and nobody is right!

Before you throw your hands in the air and give up, listen to what Dr. Chaney has to say. Dr. Chaney is a retired professor of human metabolism who knows a thing or two about the scientific method. He is passionate about helping consumers think more like scientists so we can make sense of the latest news in nutrition and spot the hype.

In his book, Slaying the Food Myths, he writes in detail about how to do this, but I’d like to share some highlights with you here.

How to think like a scientist

First, look at the totality of available research.

You can find a study or two that proves just about anything. This makes it easy for people to cherry-pick one or two research studies that support their theory and disregard the other studies that may disprove it. A good scientist will look at all the research and consider what the majority of high-quality studies show. Never base your opinion on a single study, rather look at the “weight of available evidence.”

Secondly, know that all studies have flaws.

No study is perfect. Some are better than others, but they all will have limitations. Sometimes the study is too short. Sometimes it has confounding variables (unexpected things that influence the outcome.) Sometimes the sample size is too small or not a good representative of the entire population. Because of this, there is no none perfect clinical study that proves or disproves a hypothesis. That’s why it is essential to look at several studies and understand what types of studies are available.

Understand the different types and phases of scientific research.

Third – The art of scientific discovery has different phases; first, we test a theory in the lab. If it shows promising results, then we try the theory on animals. Lastly, we see if it relates to humans. Many new and exciting research that makes the news headlines are done on animals. That is a factor we need to consider when hearing new research snippets. Unfortunately, only 1/10 of animal studies work out to also be accurate/helpful for humans.

Much of what we know about diets and health is from association studies. While these have provided many valuable insights, they have significant weaknesses. Association studies can’t prove a cause-and-effect relationship. They also can’t indeed account for all the possible unintended associations that may have influenced the outcome. For example, if you look at diet soda intake and weight, you may find that those who drink diet sodas are overweight. Is there a positive association because diet sodas cause weight gain, or is it because those who are overweight tend to drink more diet sodas to lose weight or control calorie intake?

The gold standard for research is a double-blind intervention study, where participants are randomized into a control and intervention group without the researchers or the participants knowing which group they are in. But unfortunately, this type of research is nearly impossible to conduct when the intervention is diet. So we must understand the limitations of what we know from association studies around diets.

Take into consideration individual variability.

Lastly, although we can gain a lot of good information from research studies, we must remember that we are all different, and dietary results may vary vastly. Research studies report the average response to a particular diet or food. However, if you look at each individual in studies, you’ll see that a specific food or diet works well for some study participants and doesn’t work at all for others. Consider this your reminder to pay attention to how your body responds to foods and dietary patterns and trust what it tells you.

Save some time

If you rather save time and find a trusted resource: check out Dr. Chaney’s books and his blog. You can also check out the conversations between the Health Geeks and Dr. Chaney on the podcast. Lastly, your friendly dietitians can help you make sense of the hype and point you in the right direction to meet your health and wellness goals. Book a free clarity call today.