Today’s leading diets are more focused on promoting optimal health than encouraging weight loss. Take the Mediterranean Diet, for example. For the seventh year in a row, this food plan—which is mostly comprised of nutrient-dense fruits, vegetables, whole grains, nuts, seeds and healthy fats— has been ranked number one by U.S. News & World Report.
“The Mediterranean is great for almost everyone and is regarded as beneficial for heart heath, lowering inflammatory markers, weight regulation and cancer prevention,” says Rebecca Castellano, functional nutritionist and lifestyle practitioner, certified life coach, Nutroenergy, Bellmore. The diet also flexible and simple to follow, she notes.
Many attempt the carnivore diet in an effort to address autoimmune and metabolic issues, digestive challenges, and weight management, says Castellano. Proceed with caution, as this mostly (red) meat-based diet lacks sufficient, long-term safety studies, she warns.
If you’re looking to reduce inflammation, address irritable bowel syndrome (IBS), colitis, Crohn’s and other digestive issues, you may consider going vegan — excluding all animal (including dairy) products from your diet. “Following a vegan diet will expose a person to more fruits and vegetables if done correctly, which can be super beneficial by getting loads of antioxidants and phytochemicals into the body,” says Allison Massa, functional nutrition practitioner at Bloom with Alma, located in Hauppauge, Bay Shore, and Islip Terrace. Aim for success by avoiding processed foods, refined sugar and highly processed oils, and consuming enough protein, advises Massa. She suggests plant-based protein options such as quinoa, buckwheat, hemp seeds and spirulina.
Inspired by the nutritional habits of Paleolithic era (about 2.5 million to 10,000 B.C.E.), the Paleo diet focuses on a menu rich in fruits, vegetables, lean meats, fish, eggs, nuts and seeds. “The Paleo diet avoids grains and legumes, which can be inflammatory depending on the person, and instead focuses on alternative carbohydrate sources such as sweet potatoes, squash and root vegetables,” says Massa. For some, this diet can help improve satiety, balance blood sugar, repair muscles and improve hormone production and general metabolic health, she notes.
The ketogenic diet focuses on limiting carbs and increasing fat intake to achieve a fat-burning metabolic state. However, this diet may pose risks such as electrolyte imbalances and nutrient deficiencies, says Wendy Kaplan, M.S., R.D.N., C.S.O., C.D.C.E.S., C.D.N., director of Nutritional Services, New York Cancer & Blood Specialists. Pregnant women, children, and individuals with renal disease or disordered eating tendencies should avoid this diet, she says.
To achieve your health goals, seek expert nutritional guidance and support, advises Kaplan. “Each person’s weight and health journey is unique. Long-term success hinges on promoting healthy and sustainable behaviors,” she says. “Though not glamorous, a gradual and comprehensive diet and lifestyle approach are key for lasting success.”
