Trendy Diets: Myths and Truths

Trendy diets are eating plans that quickly gain popularity, often promising rapid weight loss or health improvements. These diets are characterized by strict and sometimes extreme rules that are not always supported by nutritional science. While some may have short-term benefits, they are often not sustainable or healthy in the long term. Let’s review some examples of trendy diets and their myths and truths:

1. Ketogenic or Keto Diet ⁽¹⁾

Myths:

A) The keto diet is only for quick weight loss:

• Reality: Although the keto diet can help with weight loss, it is also used to improve metabolic health, control type 2 diabetes, and, in some cases, treat drug-resistant epilepsy.

B) You can eat all the fats you want:

• Reality: It is important to consume healthy fats (avocado, olive oil, nuts) and moderate saturated and trans fats to avoid long-term health problems.

C) The keto diet is harmful to the heart:

• Reality: When done correctly, with a focus on healthy fats, the keto diet can improve lipid profiles and reduce cardiovascular risk factors.

Truths:

A) It drastically reduces carbohydrate intake:

✅  The keto diet limits carbohydrates to approximately 20-50 grams per day to induce ketosis.

B) It promotes fat burning as an energy source:

✅  In the absence of carbohydrates, the body uses stored fats as the main energy source.

C) It can improve mental clarity and energy:

✅  Many people report feeling more active and energetic once they adapt to the keto diet.

2. Paleolithic Diet ⁽²⁾

Myths:

A) It is a meat-based diet:

• Reality: Although lean meat is important, the paleo diet also emphasizes the consumption of fruits, vegetables, nuts, and seeds.

B) It does not allow any carbohydrates:

• Reality: The paleo diet excludes grains and legumes but allows carbohydrates from natural sources such as fruits and vegetables.

C) It is impossible to follow long-term:

• Reality: Although it can be challenging at first, many people find that they can maintain the paleo diet long-term with proper planning.

Truths:

A) It eliminates processed foods and refined sugars:

✅  The paleo diet focuses on whole, natural foods, avoiding processed ones.

B) It emphasizes food quality:

✅  Prefers grass-fed meats, wild-caught fish, and organic products.

C) It can improve digestive health:

✅  By avoiding grains and legumes, some people find relief from digestive problems such as irritable bowel syndrome.

3. Mediterranean Diet ⁽³⁾

Myths:

A) It is a low-fat diet:

• Reality: The Mediterranean diet is rich in healthy fats from olive oil, nuts, and fish.

B) It requires exotic and expensive ingredients:

• Reality: Many Mediterranean foods are accessible and common, such as fresh vegetables, legumes, and fish.

C) It is only for people living in the Mediterranean:

• Reality: The Mediterranean diet can be adopted by anyone anywhere in the world, adapting the ingredients available locally.

Truths:

A) It promotes the consumption of fruits, vegetables, and whole grains:

✅  The foundation of the Mediterranean diet is nutrient- and fiber-rich foods.

B) It includes moderate consumption of red wine:

✅  In some variations, red wine is allowed in moderate amounts, usually accompanying meals.

C) It is associated with cardiovascular health benefits:

✅  Numerous studies have shown that the Mediterranean diet can reduce the risk of heart disease and improve overall health.

Conclusion

Each of these diets has its own benefits and challenges. It is crucial to adapt any diet to individual needs and, if possible, consult with a health professional before making significant dietary changes.