and bad news if you’re a fan of keto or paleo
Nutritionist Sophie Scott ranks popular weight-loss diets for better and worse
She rated five diets
- including keto, paleo, and CSIRO - on a scale of 1 to 10
The nutrition coach learned which diets actually work and which should be avoided
A nutritionist ranks popular diets for weight loss to the best and to the worst.
Sophie Scott, head nutrition coach at FIAFitnation, rated five diets on a scale of 1 to 10, including a fashionable cat and a modern eating style.
She reviewed the Mediterranean, random publications, CSIRO, paleo, and keto to determine which diets actually work and which don’t.
“Analysis of popular diets shows that restrictive diets tend to be ineffective in the long run because when food is suddenly restricted, energy expenditure decreases, and when people become less active, energy intake in cells slows down, which can limit weight loss,” he explained.
“There is also more hunger, so after the end of the restriction, more food is eaten than before the restriction until the previous weight is reached. Diet is also the biggest risk factor for developing an eating disorder.
"Although the diet will always be popular, the basis of good health should always be exercise (at least half an hour a day) and a varied diet full of whole raw foods and casual treats."
KETA DIET
The ketogenic diet is a low-carb, high-fat diet that has become popular as a weight-loss diet over the past five years.
It focuses on the elimination of carbohydrates, but on the filling of fatty foods for weight loss.
“Keto forces the body to use fats (or rather ketones) instead of glucose as the main source of fuel,” Sophie explained.
"Carbohydrates are strictly limited to about 50 grams a day (equivalent to two slices of bread and a banana), and fats make up 70 percent of this diet."
The diet recommends fans eat butter, avocado, coconut, bacon, cream, cheese, and some nuts, but avoid grains, milk, yogurt, most fruits, legumes, potatoes, and lots of vegetables.
According to the Australian Diet Association, the keto diet is not recommended for the general public as long-term efficacy and food safety are unknown as it has only been studied in the short term.
PALEO FEEDING
Paleo or "caveman diet" mimics the food eaten by our hunters and gatherers
Paleo or "caveman's diet" mimics the food eaten by our ancestors, hunters, and gatherers
Paleo, known as the “speleologists’ diet, ”which mimics food eaten by our“ hunter-gatherer ancestors, ”removes grains, beans, legumes, dairy products, refined sugar, and processed foods and oils.
The eating style focuses on high consumption of quality proteins such as grass meat, fish, eggs, seafood, restricted fruits, healthy fats such as nuts and seeds, oil (olive, flaxseed, macadamia, avocado, and coconut), and fresh fruits and vegetables.
"Critics argue that it is pointless to follow a diet like our predecessors, for several reasons; the types of food that are now available are very different from those that were at the time the human genome managed to adapt to food with other foods such as grains. and there is no single diet for hunters and gatherers, ”Sophie said.
OVERBURNING
She noted that while the diet excludes two important food groups - dairy and cereals - paleo reduces sugar and processed foods.
Periodic fasting is a dietary method in which you limit consumption at different times of the day or week, followed by a period of regular meals.
There are several different options, among which the most popular is the 5: 2 approach, which means you consume a total of 600 calories (2510 kilojoules) for men and 500 calories (2090 kilojoules) for women - and fast two days a week.
“Proponents argue that intermittent fasting leads to rapid weight loss, mental clarity, improved sleep, and increased energy,” Sophie explained.
"However, studies show that there is no short-term and long-term significant difference in weight loss between casual fasting diets and a regular high-calorie diet."
However, she noted that there is evidence that intermittent fasting regimens "do not harm physically and mentally healthy adults with normal weight, overweight or obesity."
GENERAL PENALTY CSIRO
CSIRO’s overall well-being diet focuses on foods rich in protein, healthy fats, whole-grain bread, and grains, as well as plenty of vegetables.
CSIRO’s overall well-being diet focuses on foods rich in protein, healthy fats, whole-grain bread and grains, and plenty of vegetables
CSIRO’s total well-being diet, supported by science, is a high-protein, low-fat, moderate-carbohydrate (low-gastrointestinal) diet (40 percent kilojoules of carbohydrate-rich foods).
Meat - beef, lamb, or veal is recommended to eat four times a week for dinner, as well as fish and chicken or pork three times a week.
“While no food group is ruled out, the focus is on the inclusion of protein-rich foods, healthy fish and fat fats, whole-grain bread and cereals, and plenty of vegetables,” Sophie explained.
"Critics of the diet claim that it promotes the consumption of large amounts of red meat and other animal products, and high consumption of red meat is associated with an increased risk of certain cancers."
"Studies show that this diet leads to slow permanent weight loss, but no more than to a diet high in carbohydrates."
SELECTIVE NUTRITION
It is rich in fruits, vegetables, whole grains, legumes, and olive oil, contains a moderate amount of fish and poultry, and sometimes a glass of red wine.
The diet excludes the addition of sugar, refined grains such as white bread and pasta, trans fats such as margarine, canola oil, and processed meats.
“The diet is more nutritious than the prescription diet, which makes it easier to consistently follow other more restrictive diets,” Sophie said.
She mentioned studies that have shown that diets invariably work while losing weight, reducing cardiovascular disease, and reducing depression.
A PREDIMED study published in the New England Journal of Medicine in 2013 found that the Mediterranean diet had a third fewer heart disease, diabetes, and stroke than the low-fat group. They also lost a little weight and lost less memory.
“The benefits may be limited not by one food or factor, but by some common themes,” she said.
“Additional fiber, a diverse range of fruits and vegetables, whole grains and legumes, yogurt and cheese, small amounts of fish and meat, red wine, nuts and seeds, and quality olive oil has played a role.
"But the authors believe that olive oil itself was the strongest factor."
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