I'm often asked at Whole Family Medical Care about diets. There are many different diets that can help with weight loss, each with its own unique set of benefits and potential harms. Here are a few examples:
1. Ketogenic diet: The ketogenic diet, also known as the "keto diet," is a high-fat, low-carbohydrate diet that aims to induce ketosis, a state in which the body burns fat for fuel instead of carbs. Proponents of the keto diet claim that it can help with weight loss, improve blood sugar control, and reduce the risk of certain diseases. However, the keto diet can be difficult to stick to and may cause side effects such as constipation, dizziness, and fatigue.
2. Intermittent fasting: Intermittent fasting involves restricting food intake to certain times of the day or week. There are several different variations of intermittent fasting, such as the 16/8 method (fasting for 16 hours and eating during an 8-hour window) and the 5:2 diet (eating normally for 5 days and restricting calories to 500-600 for 2 non-consecutive days). Intermittent fasting may help with weight loss and improve certain markers of health, but it can also be difficult to stick to and may cause side effects such as headache, dizziness, and irritability. You really have to limit your total calories as well for this to work for most people.
3. Mediterranean diet: The Mediterranean diet is a pattern of eating that is based on the traditional foods of countries surrounding the Mediterranean Sea. It emphasizes plant-based foods, such as vegetables, fruits, legumes, and whole grains, as well as healthy fats, such as olive oil, and moderate amounts of fish, poultry, and red wine. The Mediterranean diet has been shown to be effective for weight loss and may also reduce the risk of certain diseases, such as heart disease and diabetes. Because it has so many documented health benefits, this is a good choice if you haven't been following a particular diet.
It's important to note that while these diets can be effective for weight loss, they may not be suitable for everyone. It's always important to discuss your dietary needs with your doctor to determine the best approach for your specific needs. In some cases, a combination of diet and lifestyle changes, such as regular exercise, may be the most effective approach. Dr. Eleanor Host can also help by adding prescribed medications for weight loss.