Lose Weight: Ketogenic Diets, Whole30 or Intermittent Fasting - Which Work and Which Don't?

Lose Weight: Ketogenic Diets, Whole30 or Intermittent Fasting - Which Work and Which Don't?

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Nutrition experts report the advantages and disadvantages of current nutritional trends

In the jungle of diet trends, you quickly lose track. Diets often promise rapid weight loss, a new attitude towards life and better health. But what is behind the most popular trends and which diet is best suited? Nutritionists clarify.

What is behind nutritional concepts like Whole30, ketogenic diet, anti-inflammatory diet and interval fasting? Nutrition experts from the renowned Mayo Clinic provide an assessment of current diet trends in a current release.

Ever heard of Whole30?

Whole30 is a new diet trend from the USA, which is becoming more and more popular. The concept is to make a new and healthier person out of those who follow the diet in 30 days. To achieve this, you must not consume sugar, alcohol, cereals, legumes, dairy products or sweets for a month. Moderate amounts of meat, seafood, eggs, lots of vegetables, some fruits and natural fats from nuts and avocado are allowed.

What should Whole30 achieve?

This dietary trend is intended to restart eating habits and curb cravings for certain foods. The diet's founders also promise improvement in food-related ailments, such as skin problems, digestive problems, lack of energy, and chronic pain.

Advantages and disadvantages of Whole30

The rules of the diet are strict. For some people, clear regulation of what can and cannot be eaten can be beneficial to make it easier to follow the diet. Others may fail more quickly because of the strict regulations and give up. There are many success stories about this diet on the Internet.

Expert opinion on Whole30

The Mayo Clinic team advises caution because there is as yet no scientific evidence of the health benefits of this diet. In the long term in particular, the experts see the danger of falling back into old patterns after the 30 days. In addition, unhealthy foods are deleted from the menu, but healthy foods such as whole grains, dairy products and legumes are also removed. Nutritionists advise a more sustainable approach.

What is the ketogenic diet?

This trend is a high-fat, but very low-carbohydrate diet. Those who follow this diet should consume less than 50 grams of carbohydrates a day. The low proportion of carbohydrates means that the body is forced to use other energy sources. Instead of carbohydrates, the body burns fat and enters a condition called ketosis.

What should ketosis achieve?

The exact mechanisms behind ketosis are still poorly understood. Various tests have shown that ketosis can have brain-protecting benefits. For example, half of the young people with epilepsy had fewer seizures after the diet. In addition, some research suggests that this diet can have a positive effect on blood sugar control in diabetes. An upcoming study will now examine in more detail whether the ketogenic diet is suitable as a strategy for weight loss.

What to think about the ketogenic diet?

The experts see risks in long-term adherence to the diet. For one thing, a very low carbohydrate intake could lead to side effects such as constipation, headache and bad breath. On the other hand, many healthy foods have to be dispensed with, which makes it more difficult to meet the nutritional requirements. The Mayo Clinic team also sees a high risk of heart health in the high proportion of unsaturated and saturated fats.

What can the anti-inflammatory diet do?

Like the Mediterranean diet, the anti-inflammatory diet is not a strict diet plan, but an approach to a balanced diet with fresh, healthy foods. The diet recommends lots of colorful fruits and vegetables, whole grains, fish, tea, dark chocolate and even red wine every now and then. Fast food and processed products are deleted from the menu.

What should the anti-inflammatory diet do?

The consumption of whole, unprocessed, mostly plant-based foods is said to combat chronic inflammation and to help counteract stress and environmental toxins. This is said to lower the risk of heart disease, cancer and Alzheimer's.

Advantages and disadvantages of the anti-inflammatory diet

According to the Mayo Clinic, this diet is a nutritionally healthy and not too restrictive diet. However, preparing meals can be more time-consuming and learning-intensive than with other diets.

How does interval fasting work?

There are two common approaches to interval fasting: one is to eat very few calories on certain days - but the rest of the time is fed normally. The other approach only eats at certain times and fasts the rest of the day.

What should interval fasting do?

The fasting tends to eat fewer calories overall due to the timed food intake, which ultimately leads to weight loss. In addition, the meal-free times are said to help lower blood sugar, blood pressure and cholesterol levels.

Expert opinion on interval fasting

According to the Mayo Clinic, there is currently not enough research to speak out for or against this diet. However, the experts point out that a strong willpower is required to keep to Lent. There is also a risk that the necessary vitamins and minerals will be neglected. Active people and athletes could have problems maintaining their performance with this nutritional concept.

Before any diet

What is important is not only the concept of the diet, but also the way in which you approach a new nutritional concept. For more information, read: If you don't answer these questions, you will fail on any diet! (vb)

Author and source information

Video: Doctor Debunks KETO DIET. LIVEKINDLY (August 2022).