THE DIET DILEMMA
WINTER 2020
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Is it time we made peace with food?
If you’re familiar with g(sc) TALK, you’ll know that a favourite pastime is looking into popular health topics of the day in an attempt to separate fact from fiction. And in that tradition, this article takes that critical eye to today’s popular diets…
Whole 30, Intermittent Fasting, Ketogenic… oh my!
In the end, the research uncovered a lot of fiction, some simple truths, and even some important #relationshipgoals. But we’re getting ahead of ourselves.
Let’s start by pointing out that the word “diet” just means “eating in a particular way.” Sounds like it should be simple, but for most of us, the word “diet” is entangled in all sorts of cultural baggage (more on that later).
It also likely brings to mind the parade of well-credentialed medical professionals, nutrition experts, and health “gurus” who promise that their particular, curated list of foods is here to save us from food purgatory. In what can feel a bit like a high-school popularity contest, some diets are elevated to the status of “in”, while others are definitely “out”.
So with that in mind, here’s a rundown of the most “in” diets of
the moment…
So, what are we to make of this list?
In 2014, it was estimated that over 1,000 weight loss diets had been developed to date – the five discussed here are hardly representative. To make it even more confusing, each diet seems to offer conflicting advice. One says; tomatoes are good! Another says; do not, under any circumstances, eat a tomato. How is anyone supposed to know who to believe?
Intermittent Fasting
THE “IN” CROWD:
A LOOK AT TODAY’S POPULAR DIETS
SOURCES
https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/the-truth-behind-the-most-popular-diet-trends-of-the-moment/art-20390062
https://www.nhs.uk/livewell/tiredness-and-fatigue/documents/truthdetoxdiets.pdf
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040
https://healthcare.utah.edu/healthfeed/postings/2014/09/091114_qa-detox-diets.php
https://nccih.nih.gov/health/detoxes-cleanses
https://time.com/3656242/cleanses-healthy/
https://time.com/5354498/is-intermittent-fasting-healthy/
https://www.health.com/weight-loss/whole30-side-effects
https://www.quickanddirtytips.com/health-fitness/healthy-eating/whole-30-elimination-diet-or-nutritional-penance?page=1
https://www.quickanddirtytips.com/health-fitness/healthy-eating/pros-and-cons-of-the-whole30-challenge?page=1
https://health.usnews.com/health-news/blogs/eat-run/2014/04/15/when-elimination-diets-backfire
https://health.usnews.com/health-news/blogs/eat-run/articles/is-your-gut-healing-diet-actually-hurting-you
https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
https://www.bbcgoodfood.com/howto/guide/why-are-mediterranean-diets-so-healthy
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194
https://en.wikipedia.org/wiki/Dieting
https://globalnews.ca/news/5503686/teens-weight-loss/
https://www.theatlantic.com/health/archive/2014/03/science-compared-every-diet-and-the-winner-is-real-food/284595/
https://christyharrison.com/blog/what-is-diet-culture
https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
https://www.bbcgoodfood.com/howto/guide/why-are-mediterranean-diets-so-healthy
https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
https://health.usnews.com/health-news/blogs/eat-run/articles/is-your-gut-healing-diet-actually-hurting-you
https://health.usnews.com/health-news/blogs/eat-run/2014/04/15/when-elimination-diets-backfire
https://www.quickanddirtytips.com/health-fitness/healthy-eating/pros-and-cons-of-the-whole30-challenge?page=1
https://www.quickanddirtytips.com/health-fitness/healthy-eating/whole-30-elimination-diet-or-nutritional-penance?page=1
https://www.health.com/weight-loss/whole30-side-effects
https://time.com/5354498/is-intermittent-fasting-healthy/
https://time.com/3656242/cleanses-healthy/
https://nccih.nih.gov/health/detoxes-cleanses
https://healthcare.utah.edu/healthfeed/postings/2014/09/091114_qa-detox-diets.php
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040
https://www.nhs.uk/livewell/tiredness-and-fatigue/documents/truthdetoxdiets.pdf
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/the-truth-behind-the-most-popular-diet-trends-of-the-moment/art-20390062
https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
Can we say what diet is best for health?
It feels important to acknowledge that there is a complex, pervasive culture that has evolved alongside the practice of dieting (not to mention a $72 billion industry). It is true that healthy weight is part
of overall health, and that some diets are prescribed and followed because they have proven to be an effective way to treat particular conditions (such as epilepsy, or Crohns disease).
But, we don’t need facts and figures to know that the reason
most people start dieting is because they want to lose weight
and “look better”.
Much of diet culture embraces, perpetuates and profits from the misconception that fitting within an “ideal” weight and body type
is representative of our health, status, beauty… the list could go on. Women and girls are disproportionately affected: studies show that half of teenage girls have tried to lose weight, and by university, around 90% of women have tried dieting, with 22% saying they are “always” dieting.
This issue is too complex and far-reaching to do it any justice in a
short (and sometimes sarcastic) article like this. But, if you’ll allow us
to stand on our little soapbox for a moment, we’d like to end with a gentle reminder that nature likes diversity, and the human body is no exception. Healthy bodies come in many shapes, sizes and weights.
We are all in a relationship with food. When it’s good, food brings nourishment, pleasure, and connection with others. When it’s bad,
it causes anxiety, guilt, and poor health. So wherever your current relationship falls on that spectrum, we hope that this article has given you some food for thought (had to squeeze in just one pun), and if needed, helps you start a conversation with yourself about how you feed and value your body. We all deserve good relationships in our lives – even with food.
DO WE DIET FOR HEALTH?
MIND
OVER
MILKSHAKE
What about that friend or co-worker who swears they just feel amazing after completing a cleanse or diet? Well, the placebo effect might be responsible.
In a study conducted at Yale University, researchers gave people a milkshake and told them it was either a 620-calorie “indulgent” shake, or a 140-calorie “sensible” shake. But, in fact, all of the milkshakes were identical.
For those sipping on the “indulgent” milkshake, the levels of hormones that make you feel hungry plummeted. In contrast, the hunger hormones
in the “sensible” milkshake crowd remained steady. In other words, the way you feel about what or how you are eating can influence your physiology.
The lead author of the study, Aila Crum, notes:
“What was most interesting, is that the results were somewhat counterintuitive. Consuming the shake thinking it was ‘indulgent’ was healthier than thinking it was ‘sensible’.”
The Whole 30 Diet
Ketogenic (Keto) Diet
Detox Diets
Mediterranean Diet
https://en.wikipedia.org/wiki/Dieting
https://globalnews.ca/news/5503686/teens-weight-loss/
https://www.theatlantic.com/health/archive/2014/03/science-compared-every-diet-and-the-winner-is-real-food/284595/
https://christyharrison.com/blog/what-is-diet-culture
Perhaps most important is that this approach is a more forgiving, flexible, and sustainable way to eat healthfully. It doesn’t demand perfection, or exclusion, or deprivation. It’s not a bandwagon you jump on for a few weeks, only to fall off for 10 months.
Instead, this approach is about creating a way of life that keeps us pointed in the right direction (specifically, the good health direction). That way, even when we hit the bumps and potholes of indulging while on vacation, or getting sick, or eating an entire bag of chips while watching the Super Bowl (because there are some traditions that this author cannot give up), we can easily find our way back.
Still, to suggest that everyone who follows a diet is doing so for health reasons would be to ignore a rather large elephant in the room.
MOSTLY PLANTS
NOT TOO MUCH
EAT FOOD
To sum up these beneficial diet patterns, Katz & Meller suggest we turn to the mantra from Michael Pollan’s famous 2007 article in the New York Times…
EAT FOOD,
NOT TOO MUCH,
MOSTLY PLANTS.
It sounds simple, but that is the point.
The way most of us talk about food today reduces it down to its nutritional components (carbs, protein, vitamins, etc.). The concern
with that type of thinking is that we lose the bigger picture. Sure,
it’s important to understand how nutrients affect the body, but demonizing fat and carbs, while celebrating vitamins and minerals hasn’t made us healthier. It’s just made us all more confused
and overwhelmed.
What if, instead of worrying about whether this food is “good”,
or that food is “bad”, we just enjoy all food, while sticking to
this radically simple approach:
SIMPLE AND SUSTAINABLE: A RADICAL APPROACH
Eat whole foods as close to their natural state as possible. A good rule of thumb is to avoid anything your grandmother wouldn’t have recognized as food. An ingredient list with a bunch of stuff you can’t pronounce is a good tip-off that it’s likely pretty processed and should be enjoyed sparingly.
Do the majority of your shopping on the perimeter of the grocery store where most of the perishable food is stored (produce, dairy, fish, meat, etc.). Or, better yet, go to a farmer’s market where food has been harvested at its peak of nutritional quality. There are some exceptions that live in those middle aisles: nuts and nut butters, honey, pasta, and dried legumes to name a few.
It’s not just what you eat that matters, but how you eat. We are so used to letting science tell us what to eat that we have forgotten the lessons culture can teach us about how to eat. Many of the world’s healthiest cultures have a few things in common: small portions, little snacking, and leaving the table before you are “full”. (The Okinawans – who were known for their longevity – practiced “Hara Hachi Bu”: eat until you are 80% full.)
Slow down and get social. Equally important in many cultures is that eating is a communal activity that is done for pleasure rather than health, and takes place over a longer period of time (this also gives your stomach the time to tell your brain that it’s full).
Eat mostly plants, especially leaves. There is still some disagreement about what makes plants so good for us – the antioxidants? Fiber? Omega-3s? – but there is consensus that whatever it is, plants are packed with lots of really good stuff. Period. This doesn’t mean you have to be a vegetarian. In fact, while it has been found that vegetarians are healthier than those who eat lots of meat, “flexitarians” (a diet
that is mostly plants, but allows meat in moderation) are as healthy
as vegetarians.
Try adding new foods to your diet. The greater the diversity of food you eat (including species of a particular food!), the more likely you are to cover all your nutritional bases (and make your microbiome happy).
Plants benefit our health no matter where they are in the food chain! So, for example, grass-fed cows and chickens will produce products that are more nutrient-dense.
"Can we say what diet is best for health? If diet denotes a very specific set of rigid principles, then even this necessarily limited representation of a vast literature is more than sufficient to answer with a decisive no.
If, however, by diet we mean a more general dietary pattern, a less rigid set of guiding principles, the answer reverts to an equally decisive yes."
– Dr. David Katz & Stephanie Meller
Can We Say What Diet is Best for Health?
Can we say what diet is best for health?
The scientific journal Annual Review asked Yale researchers Dr. David Katz and his colleague Stephanie Meller to compare the evidence for, and the evidence against every mainstream diet of the day. In the end, what they found was that though some diets were better than others, not a single diet came out as a clear winner.
But not all is lost. While Katz & Meller did not find that any diet stood out as a clear winner, they did find eating patterns that emerged among the various diets that showed consistent benefits to overall health.
WHAT DO YOU REALLY BELIEVE ABOUT TOMATOES?
GOOD?
EVIL?
Click to pick
MIND
OVER
MILKSHAKE
Choosing to abstain from (or reduce) the intake of food and/or liquid over a period of time. Fasting as an intentional practice has been around for thousands of years, across
the globe.
There are generally two approaches to fasting: the first is to fast for the entire day on certain days of the week, and eat normally the rest of the time. The other is to restrict eating to an 8-10-hour window of time each day.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
The claim is fairly far-reaching. Aside from any weight loss benefits, advocates have claimed that fasting can protect you from diabetes, heart disease and cancer, improve your brain health, and enhance your physical fitness and strength. Some also believe that intentionally depriving your cells of calories may slow the progression of certain age-related diseases too.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
From a weight-loss perspective, it is logical that when you fast, you consume less calories, and therefore, you lose weight. It has also been found that studies on fasting do tend to have much lower drop-out rates, and participants have reported that they
find this method of eating easier to maintain long-term than other calorie-cutting regimes.
As for the rest of the claimed benefits, most are theoretical, or based on evidence from animal research (which has showed lower blood sugar, blood pressure and cholesterol levels with fasting).
However, a large human study conducted in 2018 did throw some weight behind the second method of Intermittent Fasting, which
is to restrict meals into an early 8-10-hour period. In it, participants who maintained the shorter eating window had significantly improved insulin sensitivity and lower blood pressure. Even for those who did not lose any weight, there were significant benefits to the metabolism, and a moderation of appetite. Given that nighttime eating is well-associated with a higher risk of obesity and diabetes, these findings do line up.
As for the rest of the claims, only time (and a heck of a lot of research) will tell…
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
Intermittent
Fasting
Intermittent
Fasting
Intermittent
Fasting
Intermittent
Fasting
It’s important to remember that fasting is still calorie-cutting, and can have health consequences. It may make it harder to get the vitamins and minerals you need, and athletes may find it harder to get enough fuel for their bodies.
Also, as with most calorie-cutting diets, fasting can be difficult to sustain over a long-period of time for some people. It can also lead to over-eating during non-fasting periods (since, you know…your body needs fuel!)
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
For 30 days, no sugar, alcohol, grains, legumes, dairy or treats are allowed. Instead, you eat a moderate amounts of meat, seafood and eggs, lots-o-vegetables and a bit of fruit, as well as natural fats such as nuts and avocado. Herbs and seasonings are A-OK too.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
The claim is that the diet will help re-balance your eating habits and cravings while also helping to identify any food sensitivities associated with a number of ailments (such as problems with skin, digestion, energy, and chronic pain).
It does this by eliminating common offending foods for
30 days, and then re-introducing them one-by-one in order to see how the body reacts.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
While the Whole 30 diet falls into the elimination diet family, it doesn’t seem like that is its primary purpose. After all, the diet includes some foods that are common causes of sensitivity (nuts and eggs), while also excluding some things that are not known to cause sensitivity at all.
Anecdotally, many people also say that they like Whole 30 because it disrupts their old eating habits and forces them to find healthier alternatives. Which is great, because Whole 30 does say that highly-processed and sugary foods are a big no-no.
But, it also cuts out a lot of really healthy foods, like grains, dairy, and legumes that can be an important part of a healthy diet. The US News and World Report on diets routinely puts Whole30 near the bottom of the list due
to concerns that it is unsustainable and unnecessarily restrictive, eliminating entire categories of nutritious foods.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
The Whole
30 Diet
A common story promoted by elimination diets is the
idea that many of us have food sensitivities that can be self-diagnosed by cleansing the system and re-introducing foods slowly. This is hype - food sensitivities are much
less common than we have come to believe. There is also evidence that when you cut a particular food out of your diet for a long time, your body might react when it is reintroduced whether there is a food sensitivity or not.
If you are concerned that you may have a food sensitivity, you’re much better off working with a medical professional who has the proper training to help you diagnose any intolerance or allergy.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
The Whole
30 Diet
The Whole
30 Diet
The Whole
30 Diet
A diet that focuses on getting approximately 90% of
the daily calorie count from fat, while carbohydrates are severely restricted.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
The Keto diet tries to force your body into using ketone bodies – a type of fuel that the liver produces from stored
fat – instead of relying on sugar (glucose) that comes from carbohydrates such as grains, legumes, vegetables, and fruits.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
We’re all familiar with diets that wage war on carbs (think
of Atkins, Paleo, South Beach, etc…), but the Keto diet’s emphasis on high-fat, rather than high-protein makes it unique.
The diet has primarily been used successfully to help control epileptic seizures in children. Why it works is still unclear, but the diet is thought to have some benefits for the brain. Some early research also suggests it may help to control blood sugar for those with diabetes.
However, there is little to no evidence that the diet is either safe or effective for anything other than epilepsy. The combination of a diet with high fat content – in particular, the emphasis on unhealthy saturated fat – along with limited fruit, veggies and grains is concerning, particularly when it comes
to heart health (the keto diet is associated with an increase in "bad” LDL cholesterol, linked to heart disease).
Risks of the keto diet also include nutrient deficiency, liver
and kidney problems, constipation, headaches, bad breath, fuzzy thinking and mood swings.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
Ketogenic (Keto) Diet
Keto may be a more extreme version of other popular
low-carb diets, but all are popular for the same reason – cutting carbs can be an effective way to lose weight. The question is… at what cost? All of these diets have similar
risks associated with them, and none have been shown to
lead to long-term weight loss.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
Ketogenic (Keto) Diet
Ketogenic (Keto) Diet
Ketogenic (Keto) Diet
Approaches can vary, but “detoxes” and “cleanses” often involve some combination of a reduced calorie intake, a strict regimen that excludes most foods, preference for liquid-based calorie-intake, herbs and supplements, and using various methods to “cleanse” the digestive system.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
The claim is pretty varied. Detox/cleanse diets have promised everything from weight loss, improved digestion and energy, a boosted immune system, and more. The underlying premise is that these diets are a way to remove unhealthy substances from your body.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
The bottom line is that since the first appearance of the Master Cleanse in the 1940s until today, there has never
been any real evidence that the body needs to be “cleansed” or “de-toxified”. Except in rare cases, our body (specifically our kidneys and liver) is well-equipped to deal with nearly
all unwanted substances that enter it.
Many people turn to detox/cleanse diets because they can
be effective in helping you lose weight quickly – lean muscle weight, that is… not fat. Aside from the multiple health risks associated with rapid weight loss, it is also very unsustainable. Once you start eating normally again, that weight will return (with many ending up heavier than where they started).
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
DETOX
DIETS
There are a lot of shady marketing strategies used to promote detox and cleanse diets (some of which can be straight-up unsafe).
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
DETOX
DIETS
DETOX
DIETS
DETOX
DIETS
The Mediterranean diet is a plant-based diet that originated from the traditional cuisine of countries bordering the Mediterranean Sea. The diet emphasizes fruit & veggies, whole grains, legumes, herbs, olive oil, nuts and seeds. It also includes moderate amounts of dairy, fish, eggs, chicken – and even red wine – with occasional red meat.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
Interest in the Mediterranean diet began in the 1960s with the observation that coronary heart disease caused fewer deaths in Mediterranean countries, such as Greece and Italy, than in the U.S. and northern Europe.
Studies have shown that this diet offers many health benefits, including heart and brain health, cancer prevention, and diabetes prevention and control. Not to mention…weight
loss that is sustainable, and helps to prevent chronic disease.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
The Mediterranean diet is well- recognized as one of
the healthiest diets. It is recognized by the World Health Organization (WHO), and as an intangible cultural asset
by the United National Educational, Scientific and Cultural Organization (UNESCO).
It makes sense that combining a foundation of plant-based, nutrient-rich foods, with an emphasis on healthy fat from olive oils, nuts, seeds and fish (hello omega-3s!) would result in a healthy-diet powerhouse.
But, what is particularly refreshing about the Mediterranean diet is that, rather than focusing on individual ‘superfoods’ or a list of “ins” and “outs”, its magic comes from the combination of a wide variety of healthy, whole foods.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
Mediterranean Diet
A final – perhaps obvious – note is that while red wine has been associated with a reduced risk of heart disease in some studies, it's by no means risk free. Make sure you still follow the standard guidelines for alcohol consumption.
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
Mediterranean Diet
Mediterranean Diet
Mediterranean Diet
WHAT IS IT
THE CLAIM
BOTTOM LINE
WORD TO THE WISE
Intermittent Fasting
It’s important to remember
that fasting is still calorie-cutting, and can have health consequences. It may make it harder to get the vitamins and minerals you need, and athletes may find it harder to get enough fuel for their bodies.
Also, as with most calorie-cutting diets, fasting can be difficult to sustain over a long-period of time for some people. It can also lead to over-eating during non-fasting periods (since, you know…your body needs fuel!)
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Intermittent Fasting
It’s important to remember
that fasting is still calorie-cutting, and can have health consequences. It may make it harder to get the vitamins and minerals you need, and athletes may find it harder to get enough fuel for their bodies.
Also, as with most calorie-cutting diets, fasting can be difficult to sustain over a long-period of time for some people. It can also lead to over-eating during non-fasting periods (since, you know…your body needs fuel!)
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Intermittent Fasting
The claim is fairly far-reaching. Aside from any weight loss benefits, advocates have claimed that fasting can protect you from diabetes, heart disease and cancer, improve your brain health, and enhance your physical fitness and strength. Some also believe that intentionally depriving your cells of calories may slow the progression of certain age-related diseases too.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Intermittent Fasting
It’s important to remember
that fasting is still calorie-cutting, and can have health consequences. It may make it harder to get the vitamins and minerals you need, and athletes may find it harder to get enough fuel for their bodies.
Also, as with most calorie-cutting diets, fasting can be difficult to sustain over a long-period of time for some people. It can also lead to over-eating during non-fasting periods (since, you know…your body needs fuel!)
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Intermittent Fasting
From a weight-loss perspective, it is logical that when you fast, you consume less calories, and therefore, you lose weight. It has also been found that studies on fasting do tend to have much lower drop-out rates, and participants have reported that they find this method of eating easier to maintain long-term than other calorie-cutting regimes.
As for the rest of the claimed benefits, most are theoretical,
or based on evidence from animal research (which has showed lower blood sugar, blood pressure and cholesterol levels with fasting).
However, a large human study conducted in 2018 did throw some weight behind the second method of Intermittent Fasting, which is to restrict meals into
an early 8-10-hour period.
In it, participants who maintained the shorter eating window had significantly improved insulin sensitivity and lower blood pressure. Even for those who
did not lose any weight, there were significant benefits to the metabolism, and a moderation
of appetite. Given that nighttime eating is well-associated with
a higher risk of obesity and diabetes, these findings do
line up.
As for the rest of the claims,
only time (and a heck of a lot
of research) will tell…
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Intermittent Fasting
The claim is fairly far-reaching. Aside from any weight loss benefits, advocates have claimed that fasting can protect you from diabetes, heart disease and cancer, improve your brain health, and enhance your physical fitness and strength. Some also believe that intentionally depriving your cells of calories may slow the progression of certain age-related diseases too.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Intermittent Fasting
Choosing to abstain from (or reduce) the intake of food and/
or liquid over a period of time. Fasting as an intentional practice has been around for thousands
of years, across the globe.
There are generally two approaches to fasting: the first
is to fast for the entire day on certain days of the week, and
eat normally the rest of the time. The other is to restrict eating to an 8-10-hour window of time
each day.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Can we say
what diet is
best for health?
SOURCES
The Whole 30 Diet
A common story promoted by elimination diets is the idea
that many of us have food sensitivities that can be self-diagnosed by cleansing the system and re-introducing foods slowly. This is hype –
food sensitivities are much less common than we have come to believe. There is also evidence that when you cut a particular food out of your diet for a long time, your body might react when it is reintroduced whether there is a food sensitivity
or not.
If you are concerned that you may have a food sensitivity, you’re much better off working with a medical professional who has the proper training to help you diagnose any intolerance
or allergy.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
The Whole 30 Diet
While the Whole 30 diet falls into the elimination diet family, it doesn’t seem like that is its primary purpose. After all,
the diet includes some foods that are common causes of sensitivity (nuts and eggs),
while also excluding some things that are not known
to cause sensitivity at all.
Anecdotally, many people also say that they like Whole 30 because it disrupts their old eating habits and forces them to find healthier alternatives. Which is great, because
Whole 30 does say that highly-processed and sugary foods
are a big no-no.
But, it also cuts out a lot of really healthy foods, like grains, dairy, and legumes that can be an important part of a healthy diet. The US News and World Report on diets routinely puts Whole30 near the bottom of the list due to concerns that it is unsustainable and unnecessarily restrictive, eliminating entire categories of nutritious foods.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
The Whole 30 Diet
The claim is that the diet will help
re-balance your eating habits
and cravings while also helping
to identify any food sensitivities associated with a number of ailments (such as problems with skin, digestion, energy, and chronic pain). It does this by eliminating common offending foods for 30 days, and then re-introducing them one-by-one in order to see how the body reacts.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
The Whole 30 Diet
For 30 days, no sugar, alcohol, grains, legumes, dairy or treats are allowed. Instead, you eat
a moderate amounts of meat, seafood and eggs, lots-o-
vegetables and a bit of fruit,
as well as natural fats such as
nuts and avocado. Herbs and seasonings are A-OK too.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Ketogenic (Keto) Diet
Keto may be a more extreme version of other popular low-carb diets, but all are popular for the same reason – cutting carbs can be an effective way to lose weight. The question is… at what cost? All of these diets have similar risks associated with them, and none have been shown to lead to long-term weight loss.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Ketogenic (Keto) Diet
We’re all familiar with diets
that wage war on carbs (think
of Atkins, Paleo, South Beach, etc…), but the Keto diet’s emphasis on high-fat, rather
than high-protein makes
it unique.
The diet has primarily been
used successfully to help control epileptic seizures in children.
Why it works is still unclear, but the diet is thought to have some benefits for the brain. Some early research also suggests it may help to control blood sugar for those with diabetes.
However, there is little to no evidence that the diet is either safe or effective for anything other than epilepsy.
The combination of a diet with high fat content – in particular, the emphasis on unhealthy saturated fat – along with limited fruit, veggies and grains is concerning, particularly when it comes to heart health (the keto diet is associated with an increase in "bad” LDL cholesterol, linked to heart disease).
Risks of the keto diet also include nutrient deficiency, liver and kidney problems, constipation, headaches, bad breath, fuzzy thinking and mood swings.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Ketogenic (Keto) Diet
The Keto diet tries to force your body into using ketone bodies – a type of fuel that the liver produces from stored fat – instead of relying on sugar (glucose) that comes from carbohydrates such as grains, legumes, vegetables, and fruits.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Ketogenic (Keto) Diet
A diet that focuses on getting approximately 90% of the daily calorie count from fat, while carbohydrates are severely restricted.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Detox Diets
There are a lot of shady marketing strategies used to promote detox and cleanse diets (some of which can be straight-up unsafe).
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Detox Diets
The bottom line is that since the first appearance of the Master Cleanse in the 1940s until today, there has never been any real evidence that the body needs to be “cleansed” or “de-toxified”. Except in rare cases, our body (specifically our kidneys and liver) is well-equipped to deal with nearly all unwanted substances that enter it.
Many people turn to detox/
cleanse diets because they can be effective in helping you lose weight quickly – lean muscle weight, that is…not fat. Aside from the multiple health risks associated with rapid weight loss, it is also very unsustainable. Once you start eating normally again, that weight will return (with many ending up heavier than where they started).
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Detox Diets
The claim is pretty varied. Detox/
cleanse diets have promised everything from weight loss, improved digestion and energy, a boosted immune system, and more. The underlying premise
is that these diets are a way to remove unhealthy substances from your body.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
Detox Diets
Approaches can vary, but “detoxes” and “cleanses” often involve some combination of a reduced calorie intake, a strict regimen that excludes most foods, preference for liquid-based calorie-intake, herbs and supplements, and using various methods to “cleanse” the digestive system.
WHAT IS IT
BOTTOM LINE
THE CLAIM
WORD TO THE WISE
