While many wish it was the case, there is no one-size-fits-all diet.
“It comes down to what's realistic for them, and it's making sure it doesn't cause them more health problems,” Russell Medical dietitian Jami Tran-Balk said. “Regardless of what kind of diet you want to follow, you should always talk to a doctor or dietitian first.”
One of the more popular diets in recent years is Keto, which focuses on low carbs and high fat. Since everyone is different, it can be beneficial for some, but not everyone. While keto poses many positive results for many, it can be on the expensive side. Additionally, if those on the diet are not mindful of their fiber intake, it can result in constipation.
One of the reasons someone may implement a keto diet is for weight loss, epilepsy and Alzheimer's disease. However, there is limited scientific evidence for long-term weight loss. Another aspect of keto is it is difficult to sustain, so it may not be a diet for the long term.
There’s also the paleo diet, which is also called the caveman diet because it focuses on grass-fed or wild game lean meats, fish, eggs, nuts, seeds, fruits and vegetables. However, it cuts out items like processed foods, milk, cheese, refined sugar, legumes and grains.
“Anytime you're cutting out something in your diet, you're increasing your risk of being deficient in something else,” Tran-Balk said. “If you came to me and said, ‘Well, I just want to eat less sugar, less processed food,’ great. You can live without sugar, but there are health benefits from eating grains, legumes, milk and cheese.”
On the flip side of keto, paleo can increase the likelihood of diarrhea.
While the keto and paleo diets incorporate meat as protein options, there are also multiple plant-based diets such as the Mediterranean diet, vegetarian, vegan and others. Some individuals with plant-based diets may still eat eggs, dairy or fish even, depending on their modification of it.
“The biggest concern, I would say, when it comes to a vegetarian diet, is that if you don't have adequate protein intake, you're at risk for being anemic,” Tran-Balk said. “And we tend to eat the same things over and over again. We go with what we know. Is it possible to get enough protein? Yes, absolutely. But you have to be mindful and plan ahead. Any of these diets, preplanning is key.”
The other aspect to be aware of is ensuring you are getting enough vitamins, such as B-12, as that is a possible deficiency in plant-based diets.
Another diet that has gained popularity is intermittent fasting, which has a couple of different methods people may follow, but overall, its allotting periods of voluntary fasting and periods of non-fasting.
“If you want to follow intermittent fasting, that's fine, however, you want to remember to still eat a healthy diet,” Tran-Balk said. “It's not a diet that you can eat whatever you like in an eight-hour window and expect to lose weight. You might at first, just because you make a change in your diet, but it's just temporary.”
Although with intermittent fasting, it’s important to listen to your hunger signals. Depending on those hunger signals, this might not be the right diet for some. Tran-Balk said she also wouldn’t necessarily recommend it to someone who is hypoglycemic or has a history of eating disorders.
When individuals are looking to change their diet, Tran-Balk recommends not doing anything too drastic. Start with small steps, try to avoid going cold turkey and keep it realistic. Depending on pre-existing health conditions, it also might be a good idea to talk to a doctor or a dietitian first.
“Yes, diet is the number one factor if people want to lose weight,” Tran-Balk said. “But they also have to keep in mind that exercise does play a role. Your sleep plays a role; your stress plays a role. I think a lot of people forget those are just as important.”
For those who are interested in setting up an appointment with Tran-Balk, individuals can contact her at 256-307-4371 or jami.tranbalk@russellmedcenter.com.
