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  • Writer's pictureAshley Cummins, RN, INHC

Popular Diets; Take Two!

There are a lot of dietary theories out there and it can be overwhelming when trying to determine whether one is the BEST fit for you. I know, I know, the literature is overwhelming, the pictures can be deceiving and you are a week into the new year and still do not know which diet will suit you best! I want to highlight some of the popularized theories in our culture so you can come to an educated decision on which one may be best for you!

Ketogenic Diet (Keto) - a very low-carb, high-fat diet. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy.

What I like

*Easy to follow

*Rapid weight loss

*Shown to be great for those with diabetes


*It’s easy to skip the veggies (greens) so be mindful

*Rapid weight gain if you go back to eating carbs

*Too many saturated fats

2. Paleolithic Diet (Paleo) - 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. A paleo diet limits foods that became common when farming emerged about 10,000 years ago. These foods include dairy products, legumes and grains.

What I like

*Fairly easy to follow

*Promotes weight loss

*Eliminates processed foods

What I don’t love about it

*It’s difficult to adhere to strictly over time

*Lots of saturated fats

3. Whole30

A 30-day diet that emphasizes whole foods during which participants eliminate sugar, alcohol, grains, legumes, soy, and dairy from their diets.

What I like

*Great for healing

*Good weight loss

*Eliminate processed foods

*You can do anything for 30 days right?!

What I don’t love about it

*Super strict so its difficult to maintain

*Rapid weight gain if you go off the diet

4. Whole Food Plant Based (Vegan)

You do not eat any animal products on this diet.

What I like

*Rapid weight loss

*Decrease your carbon footprint

*SUPERIOR health benefits

What I don’t love about it

*Very difficult for meat eaters

*You have to plan meals so you get all your essential nutrients and amino acids.

*You have to take supplements to replace nutrients you can’t get from plants alone.

5. Mediterranean Diet

Eat primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replace butter with healthy fats such as olive oil and canola oil. Substituting herbs and spices for salt to flavor foods. Limiting red meat to no more than a few times a month. Eating fish and poultry at least twice a week. Enjoying meals with family and friends. Get plenty of exercise. AND…you get to drink red wine on occasion.

What I like

*It’s easy to stick with

*Weight loss

*Promotes heart health

*Limited processed foods

*Did somebody say WINE?!?!

What I don’t love about it

*Limited on dairy. Everybody likes cheese!

I hope you find this post helpful! As always, please feel free to contact me if you would like a more individualized plan tailored to meet your specific health goals/needs!

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