There have long been popular diets and crazes followed by those who want to lose weight or simply be healthier. At the moment, the ketogenic diet is taking the world by storm, with ketogenic dog food like this one from Visionary Pet even becoming popular. Other popular diets include Atkins, intermittent fasting, and reduced-caloric diets.
But which of these diets represent a true healthy eating system that will make us healthier, and which are simply fads that will not work at best, and at worst could actually be harmful? Let’s compare the most popular diets around at the moment.
The Ketogenic Diet
Does it work?
The ketogenic diet has been found to be very effective in helping some people lose weight, as long as they can stick to the strict eating rules. Ketogenic diets also help to reduce sugar intake, which is a major cause of concern for many, and is particularly helpful for those who need to control their blood sugar such as people at risk of developing Type 2 Diabetes.
The Atkins Diet
What does this diet involve?
The Atkins diet is a decades-old diet which focus on low-carbs and high-proteins. There are a number of other similar diets, such as the South Beach diet, which also prioritise low carbs. This is based around the idea that if you limit your carb intake, your body will instead use your stored fat for energy and you will therefore lose weight.
Does it work?
Low-carb diets have been shown to be effective in leading to weight loss in a number of studies, and in particular can help to shift belly fat which is the most dangerous kind of fat as it can become lodged around your organs. They also work well for many people because reduced carb intake also generally leads to a reduced appetite, making it easier to limit calories.
Are there any drawbacks or risks?
The Atkins and other low-carb diets are a great way to lose weight. However, you should be cautious of maintaining the low-carb intake over the long term. Some studies are starting to emerge that indicate there could be negative impacts on health in the long term. One 2018 study found people with a limited carb intake had a 32% higher risk of dying prematurely.
Reduced Caloric Diet
What does this diet involve?
Reduced caloric diets usually aim for between 800 and 1500 calories a day, depending on factors such as your age and level of activity. This usually includes a large amount of fruit and vegetables, and some lean proteins, legumes and complex carbs.
Does it work?
Reduced caloric diets follow a simple formula: if you eat less calories than you expend, you will lose weight. Although this logic is absolutely sound, the practical application of this has some challenges. Specifically, it requires a great deal of discipline to stick to this kind of eating as it means skipping any kind of fatty or sugary foods. There is also some evidence that reducing calories can give you more energy and mean you get sick less often, as well as slowing the aging process.
Are there any drawbacks or risks?
It also should be noted that this type of diet is yet to be extensively studied, so we cannot be sure of the long term effects or if there are any potential risks. It has been noted, however, that extensive caloric restriction can lead to muscle loss.
Intermittent Fasting
What does this diet involve?
Intermittent fasting seeks to cycle your body between periods of eating and not eating (fasting). This is more about when you eat then what you eat, so it is really an eating pattern rather than a diet. The most common way to do this is by eating within 8 hours per day only and fasting the other 16, for example skipping breakfast and eating other meals between 12pm and 8pm. Other versions include a 24-hour fast one day a week or reducing your calories to a very small 500-600 calories per day for two non-consecutive days a week.
Does it work?
Taking time between meals gives our body a chance to regulate insulin levels in the blood and release the stored sugar from fat cells to be used as energy. This makes intermittent fasting an effective way to both lose weight and regulate blood sugar levels. This is also a fairly easy way to reduce your calorie intake, and so is an effective way to lose weight without a high level of discipline. Intermittent fasting also avoids the same level of muscle loss that is experienced in other types of caloric restriction, is thought to increase metabolism, and may reduce cholesterol.
Are there any drawbacks or risks?
There is no evidence of risks of intermittent fasting for well-nourished, healthy people, but it could cause issues for certain groups. Women who are pregnant or breastfeeding, people who are malnourished or underweight, children and teenagers should all avoid intermittent fasting.
