|Diet||Diet Summary||Goal||Potential Long-term Effects|
|Ketogenic||Lowest carb diet; majority of calories from fat||Switch from burning glucose/sugar to burning fat for fuel||Long-term compliance is low BUT keto can be a great kickstart. The transition back to a standard healthy diet needs to be gradual and well controlled.|
|Paleo||WellHealth Worx dietitian approved for many. Short for Paleolithic. It focuses on real, whole foods, while avoiding processed, refined, nutrient-poor factory foods. This means avoiding grains, legumes, refined sugar, and poor-quality dairy products.||Overall healthier eating pattern, resolve digestion problems, and stabilize blood sugar.||Paleo can potentially be expensive. It can be challenging for vegetarians with limiting beans. Long-term compliance with reducing dairy and grain intake can also be low.
|Mediterranean||Diet based on the traditional foods eaten in countries like Italy and Greece. Foods commonly eaten include fruits, vegetables, nuts, seeds, legumes, whole grains, seafood, extra virgin olive oil. Foods avoided: sugar, refined grains, red meat, and other highly processed meats/foods.||Cardio protection||Moderate amounts of recommended alcohol
may be misinterpreted
to go over daily
recommendations of 5oz
for women and 10oz of
wine per day for men.
|SAD ("Standard American Diet")||High in processed foods, omega 6s, sugar, low in omega 3s and micronutrients.||Dying early, low quality of life, and significant financial burden of medication and medical procedures.|
|Vegetarian/Vegan||• Vegetarians do not eat meat. Vegans do not eat animals products (e.g. meat, dairy, eggs).||People may avoid meat for health purposes, religious reasons, parental preferences, environmental reasons, and/or animal rights.||Vegetarian diets can potentially lack protein and certain micronutrients. It can also be difficult to comply long-term.|
|Pescatarian||Someone who does not eat meat but does eat fish and shellfish.||Some people choose to add fish to vegetarian diet so they get the health benefits of heart healthy fish.||Potential mercury exposure, seafood can expensive, and factory farmed fish can contain large amounts of hormones/antibiotics/pesticides.|
|Carnivore||This diet only includes meat, fish, and other animal foods like eggs and certain dairy products.||The supposed goal of this diet is weight loss, clearer thinking, fewer digestive problems, and a simple approach to eating that lets them consume foods they enjoy.||Potential cons include poor gut health due to lack of fiber and nutrients from fruits/vegetables. Also, eating poor quality, conventional meats can potentially lead to health issues like poor cardiovascular health, prostate cancer.|
Nutrition isn’t black and white, there are a lot of gray areas. Find a dietary approach that promotes health, that you will be able to adhere to long-term, and fits your lifestyle. Avoid processed foods, eat a variety of colorful whole foods full of fiber and healthy fats. Find a balance of treating yourself occasionally while still maintaining a nutritious diet most days.
If you aren’t sure what approach is best for you or you have questions, schedule an appointment with the WellHealth Worx dietitian on your patient portal or call to schedule at 317-612-3193.