Is there a Perfect Diet?
There will always be some people that experience success with any number of diets, however that does not mean that there is one correct diet plan for everyone. We have probably heard of and are all familiar with today’s most popular weight-loss diets: Paleo, Keto, Gluten-free, Intermittent Fasting, Macro, the list goes on and on. With endless options and information it quickly becomes overwhelming when considering how best to fuel our bodies for optimal health. What do these fad diets really mean, and how do they work, if they really do work?
It is my job to cut through the noise and help my clients find the strategies that work best for each individual to support their lifetime of health and well-being. In this article I will break down 5 of the most popular diet methods and describe how each of these diets falls short of being THE perfect diet for you, and why.
Intermittent fasting
Intermittent fasting is less a specific diet and more of a timing mechanism for weight maintenance. The science on intermittent fasting (IF) is very clear: IF does lead to weight loss when practiced correctly; however just as with any other diet, IF is often not used as intended. IF can be practiced several different ways, however the common premise with IF is that there is a window of time during the day when one is eating, and a “cut off” point after which no more food is consumed. Some IF practitioners have eating windows of between four and six hours each day, for example from ten in the morning to four in the afternoon, during which they eat regular meals (that is, they are not focused on following any specific “diet” foods when they are eating); some individuals may eat this way every day of the week. Others who eat according to IF may eat whenever they want for five days out of the week, choosing instead to limit their meals on the remaining two days of the week to between only 500-600 calories.
The science behind IF is simple calorie control and caloric restriction: if one is consuming food only between ten in the morning and four in the afternoon then one simply has fewer hours during the day to fill with calories. However there are two key factors which determine the “success” and ensure the health benefits of IF are achieved: the overall quantity AND the quality of the calories which are consumed. Overall, patients achieve weight loss and weight maintenance success with IF when their overall daily caloric needs are not surpassed.* The second-most crucial component of a healthy IF practice is focusing on keeping the quality of your calories high. For example, you technically could lose weight eating McDonald’s food for breakfast, lunch and dinner; again, as long as you are consuming fewer calories than your body is utilizing in a day you will lose weight. However, eating foods that are rich in nutrients and vitamins is essential for optimal health. Eating hyper processed foods like fast food, even in low enough quantities to maintain a healthy weight, will not provide your body the support it needs to thrive at the cellular level. Bottom line: IF can and does work for some people, when practiced safely and correctly. Remember that the best diet is eating according to your values, beliefs and lifestyle- everybody and every body is different, and you just need to discover the relationship with food that best serves your needs.
*Note: restricting your calories and the practice of IF can lead to disordered thoughts and behaviors surrounding eating. If you or someone you know is struggling with an eating disorder, contact your health care provider for resources and help.
Keto
The Keto Diet- short for Ketogenic- originated over 100 years ago as a medical diet used to treat patients with drug-resistant epilepsy (Campos, 2020). More recently, it has gained popularity as a method for weight management. The mechanism through which this diet is designed to trigger weight loss is to starve the body of carbohydrates, essentially shutting off the glycolytic energy system, thereby putting the body into a state of ketogenesis during which stored fat cells are consumed for energy. When the body is deprived of carbohydrates it begins to utilize fat for energy in a process called ketosis- this process typically begins only after 2-4 days of consuming 50 or fewer grams of carbohydrates. The ketogenic diet stipulates that adherents consume purely proteins and fats, foods which naturally have higher caloric contents than carbohydrates. In order to “successfully” trigger ketogenesis one would have to eliminate all fruits, vegetables and grains- which are all part of a well-rounded, healthier dietary pattern- and rely on fats and proteins alone for sustenance. Typical sources of “keto-friendly” proteins and fats include meats, cheeses, processed meat products, nuts, butter, and oil- which, while these foods in moderation can be just fine, relying solely on those foods day in and day out is not advisable for overall health.
So is the Keto Diet itself inherently unhealthy? No, not in the short-term; however the amount of strict adherence to protocol almost necessitates medical supervision to ensure “success,” and the hyper-restrictive nature of the Keto Diet makes long term adherence unsustainable. So why might some people see success with this diet? Just as with all of the popular diets, the Keto Diet does emphasize some positive nutrition rules: avoiding sugary foods and drinks; cutting out alcohol; and a focus on real, whole foods. Any person who is trying to lose weight and live healthier who follows just those three tenets will have some weight loss success. In general, an overly-restrictive diet plan such as Keto is too prohibitive to make it sustainable over time.
Paleo
The Paleo Diet is based around foods that were thought to be the staple of the human diet during the Paleolithic (shortened to Paleo) era, about 2.5 million-10,000 years ago. While each variation of the Paleo Diet (alternately known as the Caveman Diet, the Stone Age Diet, and the Hunter Gatherer Diet) differs slightly, the foods recommended in most of these plans include: meats, especially lean and game meats; fish; nuts and seeds; and fruits and vegetables. The theory behind the Paleo Diet is that staple crops such as wheat, corn, and legumes, as well as the production of dairy, were introduced into the human diet too soon for humans to adapt digestively (Mayo Clinic, 2020). This diet is based on the theory that humans were not made to consume these relatively recently introduced foods, and therefore these types of foods are unhealthy for humans.
Is eating a Paleo Diet harmful? No. However, the Paleo Diet is another overly restrictive diet that is extremely difficult to sustain over one’s lifetime. Eliminating entire food groups (when there is no medical need to do so) is not advisable for long-term health. There is also no scientific data to support the direct link between eating a Paleo Diet and improved health outcomes. But again, eating mostly real, whole foods and avoiding hyper-processed food products- all central tenets of the Paleo Diet- has absolutely been scientifically shown to reduce your risk of many chronic diseases such as diabetes, heart disease and some cancers. The same reason that folks find weight loss success with the Paleo Diet is the same reason why the Keto Diet may work well for some: cutting out processed junk foods and getting back to eating real foods will lead to initial weight loss. That is the mechanism by which these types of diets “work” for people: it’s not the specific diet itself, it’s simply eating better, and eating less.
Gluten-free
The term “gluten-free” has become omnipresent, slapped on labels of food products from boxes of cookies to soda cans- but what does gluten-free actually mean? Gluten is a combination of two proteins and is found in most cereal grains (oats, wheat). Gluten triggers an autoimmune response in individuals with celiac disease and can cause major damage to the small intestine if ingested by someone with the disorder (Celiac Disease Foundation, 2020). However, gluten is not an inherently unhealthy substance. Unless you are an individual with Celiac disease, gluten is not something to be feared or avoided; it is simply a type of protein found in some grains. The “gluten-free” label has been overused by the food industry to sell products under the guise of health food. For example, a gluten-free box of cookies is not a healthier box of cookies- it is still a cookie, to be enjoyed in moderation, if and when you want a cookie. The gluten-free trend is a perfect example of the food industry marketing food products as being healthy when the foods are not, in fact, health foods. Don’t be fooled by the marketing- most foods with boxes and labels are not the healthiest for us, anyway. Sticking to whole, real foods (foods that don’t come from boxes or packages) is the easiest way to ensure you are eating healthy.
Macro
The Macro (short for macronutrient) Diet is a method of tracking the grams of each macronutrient you are consuming and then finding the correct “split”- or ratio of fats, proteins, and carbohydrates- to produce weight loss. Macronutrients are the building blocks of foods and of our cells; the three macronutrients are proteins, carbohydrates, and fats. The Macro Diet uses basic math to find the “optimal” ratio of macronutrients. Here’s the premise: Each macronutrient has a caloric content per gram, with proteins and carbohydrates containing 4 calories per gram and fats containing 9 calories per gram. Using a Macro Diet plan you would calculate your daily caloric needs and plan your “split” so that at each meal 40% of your calories are from proteins, 20% of your calories come from carbohydrates and 20% from fats (this 40-20-20 split is just one example; there are different percentage ratios- or “splits”- and it is theorized that splitting your macros in different ratios has different benefits, however none of these claims is backed by science). In order to practice the Macro Diet, you would calculate your daily caloric needs and be counting calories and calculating how many grams of protein, carbs, and fats to the exact gram for every meal, every day, all day. If you’re thinking that this system sounds unsustainable- because, well, life- you’re right. Again, counting macros does work for some people- it’s just that the Macro Diet, like the other restrictive diet plans discussed here, are not right for everyone.
It takes a bit of diligent work and effort to adopt any new behavior change, and if your goal is to eat healthier then your process will take time. I coach clients on the concept of Intuitive Eating, which instructs us to get back in tune with our body’s natural hunger and satiety cues. The best diet is different for everyone, but in general the best diet plan isn’t a diet; it’s developing a healthier mindset about your health and well-being.
Have more questions about your unique nutrition needs? Book your free consultation and nutritional assessment with Vera here!
About the author
As an independent health and fitness coach, Vera has worked with over 200 individuals and several corporations to implement strategies to create sustainable health-positive behavior modifications. Through earning a Master of Public Health degree and becoming a Certified Health Education Specialist (CHES®), Vera is uniquely prepared to help clients work towards their health goals.
Vera educates clients on all aspects of creating and maintaining healthy lifestyle behavior modifications. As a qualified and highly educated health coach Vera is an effective agent of change, helping clients to create sustainable, lasting lifestyle modifications.
References:
Campos, M. (2020). Ketogenic diet: Is the ultimate low-carb diet good for you? Harvard Health Publishing: Harvard Medical School. Retrieved from https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089
Celiac Disease Foundation. (2020). What is Celiac Disease? Retrieved fromhttps://celiac.org/about-celiac-disease/what-is-celiac-disease/
Mayo Clinic Staff. (2020). Paleo diet: What is it and why is it so popular? Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182
The Johns Hopkins University. (2020). Intermittent Fasting: What is it, and how does it work? Johns Hopkins Medicine. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work