Ever feel like you have no idea what someone is talking about when they talk about their new diet regimen? Many of these terms sound like a foreign language. Whether they are fad or fiction, here is a breakdown for beginners on what these diets mean.
Ketogenics
Also known as the keto diet, this is a short-term, low carb and high fat diet that focuses on weight loss. Ketosis is the metabolic process where your body shifts from burning glucose to burning fat. By providing your body with a more reliable energy source (burning fat), those on a keto diet claim to feel more energized throughout the day.Example of foods to eat under this diet include:
- Healthy fats: butter, lard, olive oil
- Dairy: sour cream, heavy cream, high fat cheeses
- Protein: eggs, beef, chicken, pork and whole milk Greek yogurt
- Vegetables: above ground vegetables, dark leafy greens, broccoli, tomato and eggplant
- Fruits: low carb fruits such as raspberries, blackberries and strawberries
- Nuts and legumes: avoid legumes, macadamia nuts, almonds, chia seeds and flax seeds
Paleo
The Paleo approach focuses on a diet our Paleolithic ancestors may have eaten. It's about eating unprocessed and natural foods that could be hunted or gathered. Those that follow a paleo diets believe current farming practices and food manufacturers create foods that are unhealthy including dairy, grains and legumes.Example of foods to eat under this diet include:
- Healthy fats: butter, coconut oil and olive oil
- Dairy: avoid most dairy
- Protein: whole range eggs and poultry, wild caught seafood and grass-fed meats
- Vegetables: cabbage, Romaine lettuce, broccoli, cauliflower, mushrooms and carrots
- Fruits: apples, bananas, berries and peaches
- Nuts and legumes: avoid legumes, macadamia nuts, almonds and chia seeds
Atkins
Created by Dr. Atkins, this diet focuses on low-carb and high protein foods. There are phases to this program that allow for different foods per stage. The initial phase is designed to kickstart your fat burning metabolism and begin the weight loss process.Example of foods to eat under this diet (depending on the phase) include:
- Healthy fats: olive oil, cold-pressed or expeller-pressed oils such as canola, grape-seed or peanut oil
- Dairy: butter, cream, full fat yogurt
- Protein: eggs, beef, pork, lamb, chicken, bacon, and fatty fish and seafood
- Vegetables: kale, spinach, broccoli and asparagus
- Fruits: avoid fruits in the first stage. Berries, cantaloupe and cherries following first phase.
- Nuts and legumes: avoid legumes, almonds, macadamia nuts, sunflower seeds
DASH
The DASH (dietary approach to stop hypertension) diet is designed for lifelong healthy eating habits to treat or reduce blood pressure. This regimen focuses on vegetables, fruits, whole grains and low-fat dairy foods while encouraging little sodium consumption. This diet was created after researchers found those following a vegan or vegetarian diet had lower blood pressure.Example of foods to eat under this diet include:
- Healthy fats: olive oil, margarine, canola or safflower oil
- Dairy: low fat milk, cheese and yogurt
- Protein: eggs, beef, pork, lamb, chicken and fish
- Vegetables: leafy greens, broccoli, carrots, squash or tomatoes
- Fruits: apples, pears, tropical fruits (pineapples, mango), peaches
- Nuts and legumes: almonds, peanuts, kidney beans, flaxseed and sunflower seeds
Vegan
This diet promotes only eating plant-based foods. Many choose this diet for environmental, ethical and health reasons. Veganism is more a lifestyle to exclude all forms of animal cruelty and exploitation, so a vegan diet excludes meat, eggs and dairy. There are several alternative foods to ensure you're getting enough protein and vitamins.Example of foods to eat under this diet include:
- Healthy fats: olive oil, coconut oil, non-hydrogenated butter and vegetable shortening
- Dairy: dairy-free
- Protein: edamame, tofu, quinoa and tempeh
- Vegetables: leafy greens, broccoli, carrots, squash or tomatoes
- Fruits: apples, pears, tropical fruits (pineapples, mango), peaches
- Nuts and legumes: chickpeas, almonds, peanuts, chia, flaxseed and pumpkin seeds
Mediterranean
Researchers have noted that people of the Mediterranean were exceptionally healthy and had lower risks of disease during a study conducted during the 1960s. The Mediterranean diet focuses on what the people of this region used to eat. Following these healthy eating habits can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and even premature death.Example of foods to eat under this diet include:
- Healthy fats: olive oil, canola oil, avocado oil and grape seed oil
- Dairy: low-fat milk and cheese, Greek yogurt
- Protein: eggs, fish, seafood, chicken and rarely red meat
- Vegetables: leafy greens, broccoli, beets, olives, artichoke or tomatoes
- Fruits: apples, apricots, avocado, cherries or pomegranate
- Nuts and legumes: chickpeas, white beans, walnuts, almonds, sunflower seeds and pumpkin seeds
If you are considering trying one of these diets, consult with your doctor. What works and is healthy for one person may not be the case for another. It is proven by regularly exercising and eating right, you can have a happy and healthy life.