Edward-Elmhurst Health: Breaking down six common diets

Choosing the right diet isn’t easy. A friend may have had success on the low carbohydrate, high-fat ketogenic (keto) diet, but the latest headlining celebrity might swear by something different.

The perfect diet depends on the goal, from simply eating more nutritious meals to losing weight.

Here’s a breakdown of six common diets:

• Gluten-free diet. A small percentage of people need to be gluten-free because they have a gluten sensitivity, wheat allergy or have celiac disease.

A gluten-free diet eliminates all foods containing or contaminated with gluten, which is found in breads, pastas, cereal, sauces and beer. People who start eating gluten-free processed food often gain weight due to the wide selection of gluten-free snacks such as cookies and crackers. These snacks can be as high or higher in carbohydrates and calories than gluten-containing products.

The breakdown: A gluten-free diet is not nutritionally superior to a diet containing gluten but may be beneficial to those with a gluten intolerance. It is essential for those with celiac disease.

• Intermittent fasting. Intermittent fasting is the opposite of many types of diets. Instead of focusing on what to eat, intermittent fasting is about when you should eat.

When fasting, all meals are scheduled within a certain time frame. The 16/8 intermittent fasting method involves fasting for sixteen hours and eating all your meals during an 8-hour window.

The breakdown: By eating fewer, more fulfilling meals, intermittent fasting can lead to an automatic reduction in calorie intake, resulting in weight loss and improving hormonal regulation. It is recommended that the fasting hours of the day be in the evening versus the morning. Due to the prolonged period without food, intermittent fasting is not recommended for those with hypoglycemia or Type 1 diabetes.

• Mediterranean diet. The Mediterranean diet had been around for decades when an American researcher discovered that foods eaten by people who lived around the Mediterranean Sea helped protect them against heart disease.

There isn’t one set meal plan on the Mediterranean diet. This cultural style of eating consists of fruits and vegetables, healthy grains, fish, beans, nuts, olive oil and small amounts of meat and dairy. Emphasis is placed on eating plant-based foods with limited amounts of animal foods, all while encouraging exercise and enjoying meals with others.

The breakdown: Instead of calorie counting, this style of eating emphasizes foods found in the regions by the Mediterranean Sea, including Greece, Italy and Spain. The American Heart Association endorsed the Mediterranean diet as a way of preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure.

• Keto diet. A ketogenic or keto diet is a low-carbohydrate, high-fat diet. All types of carbohydrates are restricted on the keto diet, including carbohydrates from beans, fruits and vegetables.

Unlike other diets, the keto diet involves eating 70-80% of your calories as fat. This results in your body using fat as an alternative type of fuel for energy. When your body enters this state of ketosis, it will break down protein and burn fat for fuel, which may result in weight loss from water, stored carbohydrates and fat.

The breakdown: Studies have shown following a keto diet can lead to weight loss, but eating a high-fat diet is restrictive and can have negative health impacts, such as raising LDL cholesterol and triglycerides, increasing risk of kidney stones and osteoporosis, and causing serious metabolic issues for those on medications for diabetes. Consult a doctor before starting the keto diet.

• Paleo diet. The Paleo diet goes back in time and is modeled after what humans ate during the caveman era.

Many of the modern high-processed foods filled with sugar and salt are avoided and replaced with a diet of meat, fish, poultry, fruits and veggies. A Paleo diet also restricts whole foods such as whole grains, dairy and legumes.

The breakdown: The Paleo diet can help remove overly processed foods from a diet but also restricts a number of whole foods with nutritional value.

• Vegetarian diet. Becoming a vegetarian is typically more of a lifestyle choice and less of a weight loss tool, but it can meet nutritional needs if followed correctly.

Instead of eating foods filled with additives, fats, sugars and starches, people eat more plant-based, nutrient-packed foods that help the body feel fuller, so they feel more satisfied.

The breakdown: Even though something is labeled vegetarian, it can still be high in fat and in calories. Portion sizes are important.

There are benefits, limitations, and risks to all types of diets, so it’s important to consult a doctor or a registered dietitian before starting a new meal plan.

Find a primary care physician at www.eehealth.org/find-a-doctor.