Navigating the Many Types of Diets–Fact and Fiction

Most of us are familiar with some of the fancy diets that have swept the nation such as:

• Ketogenic (Keto)
• Paleo
• Gluten Free
• Vegan
• Auto Immune Protocol

Whether you resonate with one diet in particular, have weight loss goals, desire to experience more energy, or even lower blood pressure and cholesterol, it’s important to understand each diet when choosing the best one for you.

The following educational tools are not designed to replace medical care. Consult with a nutritionist, registered dietician, naturopath and other specialists that will be able to help you reach your goals!

Ketogenic

What is it?

• After the farming industry and agricultural revolution consumed our diets with grain-based foods, our consumption of proteins, fats and nutrients began to dwindle. 
• Ketogenic diet illuminates the fact that all processed foods contain some sort of sugar. Most of us, if we are honest, are addicted to grains and sugar. 
• Glycogen is produced in our body and gets used very quickly as a source of fuel to give us energy. Our bodies have become addicted to using grains and sugar as a quick, cheap source of abundant energy.
• The goal is to train our bodies to utilize our own fat stores as fuel. 
• Essentially, when we rid the body of glycogen -the quick source of fuel coming from grains and sugar (diet with lots of carbs)- fat gets metabolized in the liver so we can burn the fat. 
• When our bodies can burn fat for the fuel, sugar cravings decrease, energy skyrockets and our body composition changes.

How do I know if Keto is right for me? If you answered Yes to more than 3 of the following:

• I get very tired after meals
• I have been diagnosed with Type II Diabetes or I am insulin resistant
• I store a lot of body fat in my midsection and it won’t budge!
• I don’t react well to starches and sugar, even natural sugars like honey
• I suffer from severe brain fog and can’t focus
• I have tried paleo and other whole food approaches to healing and weight loss and have not seen the results I’m looking for

Advantages:

• Reduce Inflammation and High Blood Sugar
  • The ketogenic diet helps reduce your insulin levels, which prevents it from triggering various health problems. There is also evidence that the diet can reduce your overall insulin sensitivity, which makes it easier for your body to process carbohydrates effectively.
• Improve Cognitive Function 
  • Reduce symptoms of neurological diseases such as Alzheimer’s and Parkinson’s.
  • Children challenged with ADHD tend to have increased ability to focus. 
• Can assist in weight loss

Disadvantages:

• Nutrient Deficiencies

Because whole food groups are excluded, nutrients typically found in foods like whole grains and fruit that are restricted from the diet can lead to deficiencies. It is vital to incorporate a wide variety of foods while eating such high amounts of fat. 

• Keto Flu 

During the transition of initiating Keto, you may experience uncomfortable side effects from significantly cutting carbs, sometimes called the “Keto Flu”. Hunger, headaches, nausea, fatigue, irritability, constipation and brain “fog.” 

• Gut Health 

Using the restroom may be difficult since removing whole grain and fruit will greatly lower fiber intake. 

Paleo

What is it?

Consumption of hunted and gathered foods based off what our ancestors ate:

• Seeds
• Nuts
• Fruits
• Vegetables
• Wild game 
• Eggs

The Paleo philosophy holds tight to the notion that the consumption of dairy products, grains, beans, cereals, alcohol and processed foods are some of the primary drivers leading to diabetes, cancer and obesity.

• Grain free
• Gluten
• Dairy free
• No unprocessed foods or refined sugars

How do I know if Paleo is right for me?

• If you tend to have an increase in mental clarity, decreased fogginess, and feel better overall when you avoid gluten
• If you feel sluggish, desire to kick some weight to the curb and are addicted to processed foods

Advantages: 

• Rich in Potassium 
  • Eating a lot of fruit and vegetables increases potassium levels, which is important for maintaining a healthy blood pressure and healthy kidney and muscle function.
• Healthy Fats
  • Consuming moderate amounts of unsaturated fats such as those found in nuts, avocado and olive oil gives rise to a healthy lipid profile.
• High protein content 
  • Proteins are essential for growth and development of the skin, muscles, bone and cartilage. Adequate amounts of lean protein in the diet contribute to a healthy body composition and a lowered insulin response.
• Elimination of processed foods
  • The diet is comprised of whole foods, which means less salt and sugar is consumed. This improves blood sugar levels and blood pressure and can reduce the risk of cardiovascular disease and diabetes.

Disadvantages:

• Eliminating entire food groups can mean essential nutrients and vitamins are not included in the diet.
• The elimination of whole grains may mean a decreased intake of fiber, which is beneficial to gut health.

Autoimmune Protocol

Autoimmune disease is an epidemic in our society, affecting an estimated 50 million Americans. Genetic account for one third of our risk for autoimmune disease; the rest comes from environmental exposure- infections, toxins, pollutants- diet and lifestyle. The good news is that our immune function is very sensitive to diet and lifestyle choices. By eating well, we support our immune system, resulting in a decrease in inflammation and reducing targeted immune attacks on our tissues that drive autoimmune disease.

What is it?

• An autoimmune disease causes the immune system to attack and damage healthy tissues or organs by mistake.
  • Common examples: psoriasis, rheumatoid arthritis, and lupus

• An autoimmune disease can cause inflammation, and fatigue and might include pain, swelling, and skin changes.
• The AIP diet focuses on an initial elimination of foods that include grains, legumes, nightshades, dairy, eggs, coffee, alcohol, nuts, seeds, refined and processed sugars, oils and food additives
• Then, various foods are reintroduced into the diet to identify which ones might be causing symptoms tied to autoimmune diseases. In the end, the diet aims to cut out foods that trigger autoimmune-induced inflammation within the gut.

What can I eat?

• Various fruits and vegetables outside the nightshade family
• Meat and poultry from pasture-raised, grass-fed animals, including beef, chicken, lamb, pork and turkey
• Fish and shellfish
• Foods with healthy fats, such as avocados, coconuts and olives
• Probiotic foods like fermented fruits and vegetables, kombucha and coconut milk kefir

How do I know if the AutoImmune Protocol is right for me?

• Have you been diagnosed with an autoimmune disease?
• Do you suspect you are suffering from autoimmunity or leaky gut?
• Do you have chronic fatigue, pain or inflammation?
• Do you have re-occurring inflammatory skin conditions like psoriasis, or eczema?
• Does your belly swell when you eat gluten or grains?

Advantages:

• Enhance Micronutrient Deficiencies
  • Your immune system needs vitamins, minerals, antioxidants, essential fatty acids and amino acids to work properly

• Inflammation and Intestinal Permeability
  • A healthy gut lining is vital for proper nutrient absorption
• Blood Sugar Balance
  • Decreased inflammatory flare ups
• Hormonal Balance
  • Increased hormonal regulation

Disadvantages:

• During the elimination period, the body will be rid of high glycemic foods, processed sugars and grains