Choosing the perfect diet for you — Keto, Paleo, Gluten-free, and Vegan

22 Sep , 2020

We get it — it’s just too hard to choose the best diet type perfect for your preferences and for what your body needs. Over the years, there has just been a constant rise to new diet types, others are just fads while some others are truly proven effective.

We did the “dirty work” of doing the research for you and came up with a comparison list of four of the diet types that are quite popular today:

 

Ketogenic (Keto) diet

Keto diet is a low-carb, high-fat program that uses fat for fuel. In other words, you get more calories from protein and fat and less from carbohydrates. From being originally designed to treat epilepsy for kids, it is now being looked at as part of a treatment project for several cancerous tumors, for blood sugar regulation, and now as a weight-loss method.

Pros:

  • Rapid weight loss
  • May decrease inflammation
  • Lowers blood glucose levels

Cons:

  • May cause lack of energy
  • May result in nutrient deficiencies
  • May increase risk of heart disease
  • May result in electrolyte abnormalities

 

 

 

Paleo (Caveman) diet

The Paleo diet is based on foods that ancient men consumed (thus, its name), primarily consisting of those that could be hunted or gathered.

Pros:

  • Could increase fruit and vegetable intake
  • Could decrease intake of processed, high-sugar, and high-sodium foods
  • Could lead to weight loss due to limited food choices

Cons:

  • Low in carbohydrates, which is dangerous for athletes and negatively impacts overall performance
  • May result in nutrient deficiencies
  • High in fat, which could lead to weight gain

 

Gluten-free diet

A gluten-free diet excludes foods containing the protein gluten, which is found in some plant foods. It is primarily used to treat celiac disease, gluten intolerance and general irritable bowel syndrome symptoms.

Pros:

  • Could decrease intake of refined/processed foods
  • Relieves symptoms and complications for those with related health conditions

Cons:

  • Difficult to follow
  • Restricts people from several healthy foods
  • Gluten-free substitutions may be higher in calories
  • Could increase heart attack risk in people who do not have celiac disease

 

Vegan

A vegan diet is undeniably one of the most effective ways to live healthily. Plant-based diets should contain staples including fresh fruits and vegetables, beans, whole grains, nuts and seeds, and legumes. Such types of food are higher in vitamins, minerals, phytochemicals, and fibre while also being low in cholesterol and saturated fats. There is little risk of deficiency in a well-planned vegan diet.

Pros:

  • Vegan items and replacements are easier to find in the local grocery store
  • Plant-based fats and proteins are healthier than animal-based fats and proteins
  • There is abundance of food choices and variety of acceptable foods (meaning more chances of a balanced diet)

Cons:

  • It may be hard to avoid carbs or eat a low carb diet, since most plant foods (especially fruits and vegetables) are high in carbs from fiber and natural sugar
  • Food options are limited when eating out (but this is improving)

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