Popular and Fad Diets

Common cons of fad diets

Unsustainable, nutritionally unbalanced, based on weak evidence, rapid rebound weight gain ("Very rapid rebound weight gain")

Ketogenic diet composition

Very low carb (<10%), high fat, moderate protein (e.g., Keto 25/5/70)

Ketogenic diet premise, pros, cons

Ketosis suppresses hunger and mobilizes fat for gluconeogenesis.

Pro rapid initial weight loss; Con: limited food selectrion, rapid rebound weight gain, high SFA intake not heart healthy

South Beach diet composition

High protein, low GI carbs (35/25/40)

South Beach pros + cons

Pros: Rapid early weight loss, easy to follow, wide food selection

Cons: Weight loss slows in phases II–III

Overall solid recommendation

Ornish diet use, pros, cons

Anti-Atheroscleritic Cardiovascular disease;

Pros: Includes exercise/stress reduction, good for cholestrol, clears vessels

Cons: Requires strong motivation

Characteristics of medically sound diets

Balanced macros, low sat fat/salt, high fruits/veg/whole grains/mono fats

Lifestyle components of good diets

Increase exercise, reduce alcohol, reduce stress

Clinically proven good diets

DASH(HTN), Mediterranean, Low FODMAP, MIND(neurodegenerative), Weight Watchers, Mayo Clinic, Volumetrics

DASH diet premise

Lower BP by reducing sodium and increasing K/Ca/Mg foods

Mediterranean diet premise

Traditional Mediterranean patterns reduce chronic disease. Reduced CV events in PREDIMED trial