Most people need some type of nutritional intervention. If you are looking to be fit, you must undoubtedly look upon the diet that is likely to support your body type. Losing weight is a process, you give your best shot to it and if it doesn’t work for long-term and brings a plethora of dangerous side effects, then it is just not right for you. Millions of people keep falling for hoax and fad diets and, in spite of making efforts, fail to get good results. A fad diet is an erroneous pressure you don’t need in your life; while a nutritional eating diet plan will help you feel better and give you numerous positive changes.
What is a fad diet
A fad diet promises but rarely delivers. Popular for a time, usually promising rapid weight loss but with unclear consequences.
Keto diet – a fad?
The Ketogenic diet is the most stylish weight loss plan that promises dramatic results. It has been propelled by various celebrity artists and wellness influencers. Though it has scientific backing, it is an extreme diet and is not sustainable for a healthy and balanced life. It is used for weight loss programmes but is suitable for people with severe diabetes, not controlled by medication and has to be done under strict medical supervision. Despite the controversial debates around it, after a lot of combinations and permutations, the Keto diet still managed to become one of the most popular wellness trends of 2018.
Mediterranean diet – a better choice?
Mediterranean diet denotes a way of life, regimen, dwelling. Programmed to treat your body as a whole, hailing from the Mediterranean region, it is the oldest form of diet system in the world at more than 3000 years.
The diet consisting of high fat, low carbohydrate, controlled protein diet was originally developed in the 1920s for the treatment of patients with refractory epilepsy not responding to anti-convulsants. The diet controls blood sugar by severely restricting carbohydrates, and uses fat as the energy source by breaking down stored fats into molecules called Ketone Bodies, also known as the process of ketosis. The diet can include eggs, chicken, cheese, salads, no-starch vegetables, olives, butter etc. One has to avoid starchy vegetables, bread, rice, cakes, pastries and sweets. Since it restricts the intake of fruits and many vegetables, there may be a deficiency of vitamins, minerals etc. Since the protein intake is low, muscle mass may be affected.
It comprises vegetable oils — mainly olive oil, peanut oil, soy, groundnut, canola, sunflower oil etc. – which are rich in unsaturated fatty acids, vitamins like E, reduce HDL cholesterol, which is good for the heart vessels, brain functioning and skin too. Plenty of fresh vegetables of all types except starchy vegetables are taken in this diet. As vegetables are rich in minerals, vitamins with plenty of fibre and anti-oxidants, they are very good for heart, bowel health and overall metabolism and should be consumed with every meal.
Fish are rich in Omega 3 fatty acids, which are important for heart and brain, hence fish such as salmon, sardines and mackerel are advised. These are rich in fat-soluble vitamins such as A, D, E and K which are necessary for bone health, heart health and fighting inflammation.
Fresh fruits and nuts provide vitamins, essential fatty acids and protein for muscle. Two to three servings of fruit are taken per day.
Other essentials include whole grains, legumes which are rich in fibre, vitamins and protein; dairy products such as milk and yoghurt, which provide calcium and vitamins; fresh lean meat from poultry; eggs taken 0-2 times a day and plenty of water.
The final reckoning
Though the Keto diet has become very popular, it is an extreme diet and difficult to sustain for a long time. It requires stringent supervision and follow up and is advisable only in certain medical conditions.
It is advisable to follow a more balanced, practical diet planning, depending on the individual, based on lifestyle, metabolic state, cultural background and individual preferences. A more sustainable, subtle energy deficit with some fresh fruit while avoiding high glycemic index foods is a good way to achieve long term results.
The Mediterranean diet emerges as an ultimate guide to ‘heart-healthy-eating’ philosophy and is clean and good for everybody. However, calorie counting, portion control, and control of red wine need attention.