So you want to start a diet. You might have been feeling sluggish or heavy lately. It is also possible that your clothes have started to feel snug or a bit too tight. Or, you want to climb a flight of stairs without catching your breath. Whatever you reason, starting with a diet that works for you is a good place to start.

There are a lot of popular diets out there. But, how do you choose the one for you? What does the Mediterranean diet have over paleo? Is Keto the way to go? Here, we’ll attempt to answer all these questions for you. We will compare the pros and cons of the Mediterranean, Keto, and Paleo diets. This way, you can choose which diet is best for you!

The Mediterranean Diet

The Mediterranean diet is a solid all-rounder and one of the most popular diets around.. This diet is for you if you’re looking for a great balance between nutrition and flavor. You might reconsider though due to the limits placed on red meats and added sugar. Countries bordering the Mediterranean sea prefer this diet. It is lowers the risk of many diseases like heart conditions, cancer, and diabetes.

The American Heart Association recommends the Mediterranean diet for its many health benefits. This diet prioritizes vegetables, fruits, whole grains, beans, and legumes. It promotes low-fat, fat-free dairy products, fish, poultry, non-tropical vegetable oils, and nuts. It also limits sugary, salty, and fatty foods. All these play a crucial role in preventing heart disease and stroke. You also avoid lifestyle conditions like obesity, diabetes, and elevated blood pressure. Here are some of the ways that a Mediterranean diet can boost your health:

• Improved heart health
• Diabetes prevention and management
• Improved mental health
• Social connections
• Weight management
• Reduced inflammation
• Cancer prevention
• Environment friendly

It’s no wonder then why the Mediterranean diet is popular and a crowd-favorite. It’s hard to deny the wonderful benefits of this diet. Here are also some disadvantages to take note of:

• Costly food
• Dietary guidance in certain cases (like people who are diabetic)
• Challenging dietary restrictions
• Concerns about alcohol intake
• May fall short on some nutrients
• No specific guidelines, not as structured
• Time-consuming

It is best to take every piece of information with a grain of salt. this section will help you decide if the Mediterranean Diet is the one for you.

The Ketogenic Diet

The Ketogenic Diet is another popular but controversial diet. This low carbohydrate, high fat diet places your body in a state of ketosis. In this state, your body becomes more efficient at burning fat for energy. It lowers your blood sugar and insulin levels. It also provides health benefits to people with diabetes, cancer, and epilepsy.

The Standard Ketogenic Diet (SKD) contains about 70% fat, 20% protein, with only 10% carbs. This combination of nutrients is especially helpful for long-term weight loss. Studies have found that people on a keto diet lost about 2 pounds or almost 1kg compared to people on a low fat diet. It also lowers blood pressure and triglyceride levels.

The Ketogenic Diet plays a helpful role in the management of certain diseases. In diabetes, impaired insulin function is the culprit. Insulin is crucial in breaking down sugars into glucose, a form of sugar that the body can use. When this happens your blood sugar levels rise, making it hard to lose weight. But, the ketogenic diet improves your body’s insulin sensitivity. It is also associated with a reduction in hemoglobin HbA1c. This is a marker for measuring long-term blood sugar management. The ketogenic diet also aids people with epilepsy and polycystic ovary syndrome.

The Paleo Diet

The Paleo Diet traces its roots to the Paleolithic era, which was about 2.5 million to 10,000 years ago. The average diet consisted of lean meats, fruits, vegetables, nuts, and seeds. It operates under the notion that a diet like that of early humans might be more suited to the body’s needs. This explains why there has been a rise in diabetes and obesity. Farming and processed food has also changed our diet.

The Paleo Diet has many benefits. It is most suited for those looking to lose weight or maintain a healthy weight. This will also help you in planning balanced meals. Here are science-backed benefits of the paleo diet:

• Weight loss
• Improved glucose tolerance
• Better blood pressure control
• Lowers triglyceride levels
• Improved appetite management

With all these health benefits, it is hard to deny the appeal of the paleo diet. Everyone has their own unique preferences and tastes. This is why there are different diets out there to cater to those preferences. Like most aspects of health, it is important to consider your individual needs.

Medical Considerations

The food we eat can affect our health. In the same way, diseases can also dictate our diet. While there are no hard and fast rules, here are some guidelines when it comes to food and health:

• Nutrition is the sum of countless food substances. The whole is greater than the sum of its parts.
• Vitamin supplements alone are not the key to good health.
• Animal-based foods have almost no nutrients that is not already in plants.
• Genes alone do not determine disease. They function only by activation or expression. Our diet can affect the expression of genes, either good or bad.
• Nutrition can control the harmful effects of certain chemicals.
• Good nutrition is key in disease prevention.
• Nutrition that is beneficial for one chronic disease will support general health.
• Good nutrition affects all parts of our lives.

Keep these tips in mind when choosing your diet. Remember, what might work for one person may not work for you. Your health condition is also affected by your diet. For example, persons with advanced kidney disease should not start just any diet. Their kidney function is impaired, making it difficult to filter a high protein diet. Doing so without medical approval may worsen the disease. This is why it is important to consult your physician before you start any diet or exercise.

Comparisons

Here is a quick table to wrap up everything discussed earlier. This will help you decide which diet is best for you and your body’s needs.

            No diet is perfect. But, a good background on each diet is key in choosing the one best suited for your personal needs.

Click here if you would like to learn more about the Mediterranean Diet, Ketogenic diet, and Paleo diet.

Disclaimer: This article is not a substitute for medical advice. Always consult your physician before starting a new diet or exercise.

References:

American Heart Association. (2020). What is the Mediterranean Diet?. Accessed on 23 Feb 2022 from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet

Caroll, Christy. (2021). Pros and Cons of the Mediterranean Diet. Accessed on 23 Feb 2022 from https://www.verywellfit.com/the-mediterranean-diet-pros-and-cons-4685664#citation-6

Denton, Carolyn. (2016). What Should I Eat for My Specific Condition?. Accessed on 23 Feb 2022 from https://www.takingcharge.csh.umn.edu/what-should-i-eat-my-specific-condition

Leiva, Courtney. (2019). 6 pros – and 3 cons – of following the Mediterranean diet. Accessed on 23 Feb 2022 from https://www.insider.com/mediterranean-diet-pros-and-cons-2019-3

Mawer, Rudy. (2020). The Ketogenic Diet: A Detailed Beginner’s Guide to Keto. Accessed on 23 Feb 2022 from https://www.healthline.com/nutrition/ketogenic-diet-101

Mayo Clinic Staff. (2020). Paleo diet: What is it and why is it so popular?. Accessed on 23 Feb 2022 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182#:~:text=A%20paleo%20diet%20typically%20includes,dairy%20products%2C%20legumes%20and%20grains.