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Which Diet is Right for You?

There are so many different diets to choose from, that it can be difficult for someone, like you, to know which one is the right choice. The answer will be different for everyone, so to help you on the road to healthy eating we wanted to compare three common diets that people follow; Ketogenics, Paleo and Mediterranean. 
 

The Ketogenic Diet

This is a high-fat, low-carb diet which has been shown to help you lose weight and improve health. There has also been evidence that the Ketogenic diet may have some benefits against diabetes, cancer, epilepsy and Alzheimer’s disease1,2,3,4. The idea behind the Ketogenic diet is to drastically reduce carbohydrate intake, and replace it with fat, which puts your body into a metabolic state called ketosis. Ketosis is a natural metabolic state that results in the body producing ketone bodies out of fat, and using them for energy instead of carbs.
 

The Mediterranean Diet 

This diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in the year 1960. Research has shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.


The Paleo Diet

Based on emulating the diet of our hunter-gatherer ancestors, the paleo diet includes whole, unprocessed foods that resemble what they look like in nature. Research suggests that this diet can lead to significant weight loss as well as overall health improvement.
 
 

Benefits of Each Diet

Ketogenic Mediterranean Paleo
Weight Management 5,6
Diabetes 7,8
Heart Disease 9,10
Cancer 11,12,13,14
Alzheimer’s Disease 15,16,17
Polycystic Ovary Syndrome18
Epilepsy19
Acne20 
Weight Management 21,22
Heart Health23,24,25,26
Type 2 diabetes27
Weight Management 28,29
Heart Health30,31,32,33
Type 2 diabetes34

 

Getting Started

Keto Diet

Foods to Eat  Foods to Avoid
Meat
Fatty fish
Eggs
Butter and cream
Cheese
Nuts and seeds
Healthy oils
Avocados
Low-carb veggies
Herbs and spices
Sugary foods
Grains or starches
Fruit
Beans or legumes
Root vegetables and tubers
Low-fat or diet products
Some condiments or sauces
Processed unhealthy fats
Alcohol
Sugar-free diet foods

 

 

Mediterranean Diet

Foods to Eat Foods to Avoid
Vegetables
Fruits
Nuts and seeds
Legumes
Tubers
Whole grains
Fish and seafood
Poultry
Eggs
Dairy
Herbs and spices
Healthy fats
Added sugar
Refined grains
Trans fats
Refined oils
Processed meat
Highly processed foods

 

Paleo Diet

 

Foods to Eat  Foods to Avoid
Meats
Fish and seafood
Eggs
Vegetables
Fruits
Tubers
Nuts and seeds
Healthy fats and oils
Herbs and spices
Sugar and high fructose corn syrup
Grains
Legumes
Dairy
Vegetable oils
Trans fats
Artificial sweeteners
Highly processed foods
 

Conclusion

These three popular diets are all based upon similar principles. The basic idea is to eat whole, unprocessed foods that provide you with essential nutrients to keep you energized and well fueled. Everyone will respond differently to the food they consume so by having a better understanding of the potential benefits of each and pairing that knowledge with your unique challenges, you should be able to choose which lifestyle will work best for you. 

 

References