January is a time that many of us examine how we are eating and look to make some changes. Testing out the latest fad diet can be tempting. Here are some tips if you are considering a new diet.
One of the most popular diets currently searched for on Google is the ketogenic diet, also called “keto.” This diet is actually not new. The ketogenic diet has been used since the early 1900s to treat medication resistant epilepsy. The basis of the diet is to eat high fat, very low carb and moderate protein to force the body to use ketones for energy instead of traditional glucose. Paleo and Whole30® are other trending diets that focus on eliminating certain foods and focusing on whole, less processed ingredients. While none of these diets have enough research to support recommending them across the board, it is possible to include strategies into each of them that are well researched. Focus on fruits, vegetables, nuts, seeds and good fats like olive oil and avocado supported by lean proteins.
Tried & True
There are a few eating styles that are actually well researched and shown to support overall health. One is the DASH eating plan. DASH has been shown to help reduce heart disease risk and is being investigated for additional benefits. The Mediterranean Diet is also supported by research as a way of eating that supports overall health and helps to lower disease risk. Both of these diets have similar foundations with a base of fruits, vegetables, whole grains, legumes, nuts and seeds.
Regardless of the style of eating you adapt, consider your overall health, not just your weight. The foods you choose to eat, or not eat, can impact your health in ways you may not realize. Being fully transparent with your doctor and seeking the advice of a Registered Dietitian can help ensure that the way you eat supports your health.
1. Google Trends. Available at https://www.google.com/trends.
2. DASH Eating Plan. Available at https://www.nhlbi.nih.gov/health-topics/dash-eating-plan.
3. Mediterranean Program. Available at https://oldwayspt.org/programs/mediterranean-program