KETO The ketogenic diet is one that is high in fats but limits carbohydrates and proteins. In fact, KETO is the lowest of the low-carb diets, with only 50 grams (or fewer) of carbohydrates allowed per day. When you eat something high in carbs, what is produced is insulin and glucose and, when glucose is used for energy, your fats aren’t needed so they are therefore stored. By attempting to eliminate carbohydrates, your body goes into a metabolic state called ketosis (a process to keep your body working) and, without having to burn off carbs, your body burns fat instead. The results are in: According to studies published in both The American Journal of Clinical Nutrition and British Journal of Nutrition, those who practised a ketogenic diet did, in fact, lose weight quicker than conventional weight-loss methods, and also experienced health benefits including blood pressure improvements. Atkins Diet The father of low-carb diet trends, the Atkins Diet, much like KETO, calls for an eating plan with lots of protein and fat and very minimal carbohydrates. Atkins Nutritionals was founded in 1989 by Robert Atkins to promote their branded products, and was blamed for huge declines in pasta, rice and even doughnut sales in the early 2000s. Beyond just a diet, the Atkins craze was labelled more of an “experience,” as lines of food, books and businesses revolved around the low-carb way of life. The results are in: Similar to ketogenic diets, Atkins. did see many participants shed some pounds. However, according to Essential Concepts for Healthy Living, it could also increase chances of heart disease. Paleo This is a diet that puts an emphasis on foods that were likely eaten by early human beings (hence its affectionate nickname, “Caveman Diet”): meat, fish, veggies and fruit. It removes primary food groups such as dairy and grains, as well as all processed foods, and recommends whole foods with lean proteins and healthy fats. It’s assumed that those who follow Paleo guidelines are stronger, leaner and more energetic. The results are in: True, millions of years ago, humans ate a Paleobased diet, but they also had a life expectancy of 35. Cutting out certain foods may help lower the number on the scale, but removing healthful things such as legumes, for example, could be a bad idea. Dukan The Dukan diet is high in protein, low in carbohydrates and is split into four phases: two weight-loss phases and twomaintenance.These include: Attack phase (1–7 days): eat unlimited lean protein plus 1.5 tablespoons of oat bran per day; Cruise phase (1–12 months): alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day; Consolidation phase (variable): unlimited lean protein and veggies, some carbs and fats, only one day of lean protein per week, and 2.5 tablespoons of oat bran per day; and Stabilization phase (indefinite): same as consolidation phase, plus 3 tablespoons of oat bran per day. It is very rigid and requires a long-standing commitment. The results are in: Healthline.com reported that, while not much research has been done on the diet itself, one study in Polish women who followed the Dukan diet revealed that they ate about 1,000 calories and 100 grams of protein per day and lost 33 pounds in 8-10 weeks. Other studies have shown that high-protein, low-carb diets do, in fact, have major benefits for weight loss. Fitness by Jennifer Cox We’re always hearing about the “latest thing” when it comes to weight loss and special diets. Quite often, they promise to deliver quick results by omitting a certain food type or group – low carbs, high protein, high fats, no fats, nothing processed…which one is which, and do any of them really work? We rounded up the most popular “fad diets” of the past few decades to see what they promote, what they discourage, and why those who follow them may or may not have been successful in their weight goals. Before starting any new diet, we recommend that you consult your physician. FAD DIETS: WHAT ARE THEY? 38 | www.snowbirds.org
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