Hi all,
Today’s blog is going to be about popular diets and their pros and cons! We live in a time where people will try ANY kind of diet for many reasons! However, know little about them or know their benefits and disadvantages! As a dietitian, I am going to delve into some of today’s most popular diets and what I think are their pros and cons!
1. Gluten-Free Diet
What is it? A gluten-free diet is a diet that excludes foods containing gluten. Mostly found in wheat, barley and rye. This diet is usually prescribed for people who have coeliac disease, where gluten damages your small intestine’s lining overtime. Some people try this diet for weight loss!
Pros.
· Lots of whole foods are included. Including fruits, vegetables, beans, healthy fats and dairy are promoted.
· Usually a tendency to steer clear of packaged/processed foods.
Cons.
· Gluten-free options may have more sugar and fat.
· Avoiding gluten-containing whole grains can decrease the amount of nutrients you are taking in.
· A restrictive diet which is likely unsustainable for someone who doesn’t not have coeliac disease.
· Can affect your social life, although many restaurants/food places have GF options/
· Unnecessary restriction unless you are a diagnosed coeliac.
2. Intermittent Fasting
What is it? Intermittent fasting is an umbrella term for various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period. Methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted feeding.
Pros.
· All food groups are allowed
· Exercise is promoted
· Easy to follow
· Sticking to an eating window may reduce the incidence of overindulging late at night which is beneficial for late night snackers/drinkers
Cons.
· Can be difficult to fast for 16 hours a day or on 2 days of the week.
· May interfere with social life
· Current evidence is conflicting
· May be triggering for people with eating disorders or characteristics of eating disorders/
3. Paleo Diet
What is it? A paleo diet is a dietary plan based on foods similar to what might have been eaten during the Palaeolithic era, which dates from approximately 2.5 million to 10,000 years ago. A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering.
Pros.
· Lean meats, fruits and vegetables are highly promoted.
· Low in processed foods and sodium
Cons.
· Entire food groups e.g. whole-grains and dairy are eliminated – making it more difficult to get essential nutrients such as vitamin D & calcium.
· An increase diet of fatty meats may increase your risk of heart disease.
· Lack of variety in the diet.
· Can be expensive.
4. Ketogenic Diet
What is it? The ketogenic diet is a very low carb, high fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
Pros.
· Has been shown to assist in short-term benefits for some people including weight loss, and improvements in cholesterol, blood pressure and blood sugar.
· Can help you to kick your sugar habits.
Cons.
· The diet is extremely restricted – unlikely receiving enough nutrients & fibres that you would get from including all foods.
· Can be difficult to sustain due to restrictive diet.
· Research in regards to weight loss is still limited.
· Can exacerbate disordered eating.
If you’d like to know anymore about these diets or any other diets! Please let me know 😊 and don’t forget to please consult with a dietitian or doctor before starting any diet. We can help! Remember, it is always a good idea to enjoy all the foods you love & moderation is key!
Thanks all!
Danni 😊