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Quick Explanation of the Most Well Known Diets

At SFINE, we see diets as falling into two categories: (I) the diets that represent a specialized and selective approach to eating every day, such as vegetarianism, and (II) those that are intended to be temporary to help one lose weight, such as a fasting or a low-carbohydrate diet.

Regarding Category (I), the specialized diets: we do not advocate for any single diet but provide explanations here for you to find factual, neutral information about any diet you may be considering. Some of the specialized diets are based on medical conditions that dictate a careful, selective approach to food discrimination; some are based on ethical or moral grounds, that is, a person’s belief about one’s duty or obligations to behave (and eat) in a certain way. Still others are based on physiological or biological perspectives that lead a person to favor a particular type of diet.

Regarding Category (II), the temporary restrictive diets, we provide explanations here to help you understand the strategies and techniques of these diets. We try to explain the rationale behind the diet and indicate if science or research has contributed to either validating or debunking the diet. We do not make a judgment but, rather, provide information to help you be better informed. As with Category (I), we do not advocate for any particular diet, but, a bit differently, we also strongly caution against any Category II diet at all, for two simple reasons:

Reason 1. Temporary restrictive diets typically make a person feel constrained and unnatural. They restrict eating in a certain way, and the person trying to follow the diet often feels deprived, uncomfortable, and unfulfilled, both nutritionally and mentally (mood, energy, etc.). As a result, people often quit the diet before they produce results. The diets, therefore, do not help people achieve their objectives, and the dieter does not feel good about life and food while trying. So, if the diet does not last, it will not be effective, and if it’s not effective, it’s not worth starting.

Reason 2. When people do stick with the diet long enough to achieve results, which is commendable and you should pat yourself on the back if you are one of those people, they often stop the diet. Once a person, say, loses 20 pounds and fits into the “clothes for the occasion,” or looks “ready for that vacation,” the diet is discarded, and the person returns to their normal and comfortable, non-restrictive eating habits. At this point, the objectives of the diet are erased, often the pounds are regained, and the person is back where they started before the original diet, prompting a sense of defeat or futility. This disappointment is often followed by a plan to diet again soon, which creates a never-ending cycle, and roller coaster, of bad eating habits and self-disappointment, followed by a diet with some success, followed by a relapse to old habits, and so on … up and down. 

Category I: Specialized Diets

Vegetarian: 

This diet involves the total absence of animal meat, including poultry, pork, beef, goat, lamb, fish, seafood, and so forth. In some countries, guinea pigs, snakes, alligator, alpaca, and ostrich are meats that would be forbidden from the diet. All animals are unacceptable to eat because they are living beings, like people. Indeed, often the fact that animals “have eyes” is a clear demarcation line for deciding what and what not to eat. Anything with eyes is forbidden. Vegetarians may select this diet for moral reasons: they feel that animals are living beings that should not be murdered to be consumed. They also observe that animals raised for food consumption are often treated miserably.1 Some vegetarians select this diet for environmental reasons: they have learned that raising animals (not so much hunting them) harms the environment in that much water is used, greenhouse gases are emitted, and land is monopolized that could be put to better use.1–3 Some vegetarians select this diet for physiological reasons, believing eating only plants is healthier for their own physiology than eating both plants and animals.3,4

Most vegetarians, as the diet is defined, eat eggs and dairy products, which do not require slaughter of an animal.However, some vegetarians also eliminate animal byproducts from their dietssuch as eggs (produced by poultry) and milk (produced by female mammals that would use the milk for nursing their own young). If milk is eliminated, so often are all dairy products. To be  strict and eat nothing that derives from an animal, a person is choosing to follow a vegan diet, discussed next.

Vegan:

This is fully plant-based without any animal or animal byproducts, such as dairy products or eggs. Other animal groups that are prohibited by vegans are insects, just in case that option comes up, and honey. Although many people would say bees are not harmed (and possibly assisted) by human beekeepers who harvest their honey, vegans will refrain from honey.  Animal-derived gelatin is avoided also. Gelatin comes from animal skin, bones, and connective tissue. It is introduced into ell, marshmallows, fruit-derived products, and candy.

Plant-Based:

A plant-based diet is extremely similar to a vegetarian diet but allows for more flexibility. Many people who follow a plant-based diet do so for similar reasons to vegetarians or vegans, such as moral, environmental, and health, yet do not want to be as strict or limiting as vegetarians or vegans. Their diet mostly consists of plants and plant-derived food groups, such as fruits, vegetables, grains, seeds, nuts, beans, legumes, and dairy products, while mostly avoiding, but not completely eliminating, meat. Plant-based eaters actively choose more plant foods and non-meat sources of protein, while occasionally indulging in meat or consuming it in smaller portions. Many people who follow a plant-based diet recognize meat’s impact and the side effects of the meat industry1,3,5 therefore reducing their consumption but not giving it up completely. 

Mediterranean:

The Mediterranean diet is a good example of a plant-based diet. It emphasizes eating mainly plant foods with limited meat intake, focusing on the traditional flavors, foods, and cooking methods used in Greece, Italy, and other countries that border the Mediterranean Sea. The diet gained popularity in the 1950s when research started showing that people in Mediterranean countries had lower prevalence of heart disease, stroke, and mortality, research that has since been confirmed with time and further studies.6,7 Common foods found in this part of the world and in their diet include whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, and olive oil (as the main source of fat). Animal proteins and products are consumed in moderation, including fish, seafood, poultry, and dairy, while tending to limit or avoid red meat and sweets. Another aspect of the Mediterranean diet includes wine, specifically red wine, which is also associated with reduced risk of heart disease due to wine’s antioxidants.8 The Mediterranean diet has also been prescribed by doctors to mitigate adverse health effects from chronic conditions, such as heart disease, high blood pressure, or type 2 diabetes.7 

Pescatarian:

This is a diet without meat products but allowing for consumption of fish, seafood, and fish products, such as roe (fish eggs). Pescatarians will eat fish, although fish have “eyes,” because they want to cut out other meat from their diet but still want healthy proteins and fats found in fish and seafood, such as Omega 3 fatty acids. Omega 3 fatty acids have been associated with lower risk of chronic and cardiovascular diseases, improved cognitive function (potentially mitigating risk for dementia and Alzheimer’s), and cancer prevention.9 Others go pescatarian to try to reduce their environmental impact, giving up meat since the meat industry has a huge effect on the environment while still eating fish and seafood, which has shown to have a smaller impact.2 Many other types of seafood have no eyes per se, including bivalves, such as clams, mussels, and scallops. Shellfish generally are included with fish in a pescatarian, or any meat-eating, diet. A pescatarian diet is a version of a vegetarian diet in that both diets allow for consumption of animal-derived products such as dairy and eggs.

Gluten-Free: 

A gluten-free diet is one where a person does not eat any food that contains the protein gluten, avoiding products derived from wheat, barley, and rye, among a few other grains. These foods generally include breads, crackers, tortillas, pastas, baked goods, and any other snack or condiment that contains gluten (although there can be gluten-free versions of these foods). People usually have one of either two main reasons for following a gluten-free diet: personal preferences or a medical condition. Those who are gluten free for personal preferences do not eat gluten because they believe they will be healthier or thinner without it. People eliminating gluten for medical reasons typically have either Celiac disease or uncomfortable physical symptoms caused by gluten sensitivity. Celiac disease is an autoimmune disease where gluten can trigger the immune system to attack the small intestine. Therefore, to help prevent this, people with Celiac, and its various forms (such as dermatitis herpetiformis), cut out gluten. The medical establishment, including nutritionists, are in agreement with this second reason as the choice of a gluten-free diet for managing medical conditions when they exist.10–12 Regarding the first reason given for a gluten-free diet, that is, personal preferences, expert opinions differ. Key carbohydrates are lost when people eliminate gluten, and complex carbohydrates are needed in a balanced diet, many of which are found in whole grains, wheats, barleys, and ryes.10,12 Therefore, foods with gluten may be more beneficial than detrimental for most people, so a gluten-free diet may have drawbacks from an overall health standpoint and lead to key nutrient deficiencies for those without Celiac or a gluten sensitivity.10,12 

Paleo:

A paleo diet follows what our ancestors might have eaten, based on foods that were available during the Paleolithic era. Foods that were “hunted and gathered” are allowed in this diet, such as lean meats, fish, fruits, vegetables, nuts, and seeds. People on the paleo diet tend to limit or avoid foods that are a creation of farming practices and processing, such as dairy products, legumes, and grains. They believe that we are healthier and better off eating what we ate before the Agricultural Revolution, eating locally and seasonally, cooking one’s own food, staying active, and drinking mostly water. They support research that shows that diets rich in processed foods contribute to high levels of chronic disease13 and thus choose to avoid those options. The scientific community generally recognizes that the paleo diet introduces various benefits associated with avoiding processed foods, yet people who follow this diet should be cautious of the lack of key nutrients people generally get from dairy products, whole grains, and legumes14,15 as well as their heightened intake of protein and saturated fat (found in meat) which can lead to increased risk of kidney, heart and other diseases, and cancers.14

Dairy-Free:

A dairy-free diet is just as it sounds: eliminating dairy products from your consumption. This is generally manifested by avoiding animal (generally cow or goat) milk, yogurts, cheeses, ice cream, and any other animal-derived dairy product. In place of these, people substitute either lactose-free products or vegan products. A main reason that some individuals commit to dairy-free is to avoid adverse physiological reactions that are uncomfortable and, sometimes, harmful to the body. If a person is lactose-intolerant, for example, they are unable to digest a main component of dairy products. For these people, the lactose sugars contained in dairy products are very difficult to digest, causing stomach pain, bloating, diarrhea, and nausea. Another reason people are dairy free is their support for either environmental activism or animal rights, or both. Similarly to choosing a vegetarian or vegan diet, opting for plant-based dairy alternatives can yield environmental benefits and improved animal welfare. Some nutritional concerns for those people following a dairy-free diet, however, may be lack of nutrients or proteins that are derived from dairy products, such as calcium, so if you opt to live dairy free, ensure that you are adequately consuming these nutrients from other sources.

Category II: Temporary Restrictive Diets

Fasting: 

Fasting is a temporary restrictive diet that eliminates eating for a certain period of time each day, generally between 12-24 hours. Some fasts allow for water, tea, and coffee, and small amounts of food at certain times, while others are more restrictive. People fast for religious purposes or for weight loss. Various religions, including Christianity, Judaism, Islam, Buddhism, Taoism, Jainism, and Hinduism, fast for varying lengths of time, practices, and specifics reasons. A common religious fasting period is during Ramadan, where Muslims refrain from eating or drinking from sunrise to sunset for 28-30 days. Religious fasts are generally done for spiritual proposes, bringing fasters closer to God, practicing self-restraint, and feeling gratitude. 

Non-religious fasting, such as intermittent fasting (IF) done for weight loss, is done at the discretion of the individual. IF, spiking in popularity in recent years, involves short-term fasts and is generally practiced to help people lose weight during the time they follow the fast or to modify unhealthy eating habits. People follow various IF schedules, such as restricting hours of the day where they are allowed to eat or certain days of the week where they eat less. Some research has shown that IF has the potential to help people lose weight in a sustainable and effective way (if followed properly and combined with healthy eating practices, such as the Mediterranean diet as discussed above), with other health benefits such as improving arthritis, asthma, Alzheimer’s risk, and brain functioning.16,17 However, for IF to produce any results, individuals need to be careful not to overeat or binge eat in the hours they are not fasting. Overeating and binge eating can quickly reverse any progress towards one’s goal. Lastly, potential negative side effects from IF include hunger, fatigue, insomnia, nausea, and headaches.17

Fat-Free: 

A fat-free diet is one where individuals eliminate fat from their food consumption. Fats are a micronutrient found in food and can fall into a variety of different categories: trans fat, saturated fat, and polyunsaturated or monounsaturated fat. For more information on fats, you can read our detailed article. Briefly, trans fats can be found in animal products (milk and meat) as well as artificial products (found in hydrogenated vegetable oils, fried foods, desserts, cookies, butters, etc.). Research consistently shows, on the one hand, that trans fat are unhealthy, increasing bad LDL cholesterol, lowering good HDL cholesterol, and leading to chronic health conditions, such as heart disease, stroke, and type 2 diabetes.18 Hydrogenated oils are currently banned from being added to foods in the U.S. due to their adverse health effects. Therefore, following a trans-fat-free diet can be beneficial.

On the other hand, poly- and monounsaturated fats are widely considered the healthy fats, improving blood cholesterol levels and subsequently reducing risk of heart disease.19 These fats can be found in olive, peanut, and sunflower oils, avocados, nuts, and nut butters. Additionally, omega 3 fatty acids, a type of polyunsaturated fat that have been shown to lower bad LDL cholesterol and raise good HDL cholesterol, are found in fatty fishes, such as salmon and sardines.19 Saturated fat falls somewhere between trans fat and unsaturated fat but tends to be on the unhealthier side. Like trans fat, it is found in animal products and baked and fried goods. It can raise bad blood cholesterol levels and increase risk of heart disease, and thus the Dietary Guidelines for Americans suggest limiting its intake to less than 10% of calories.20

Following a fat-free diet can be unhealthy if a person eliminates the good fats (unsaturated fats) as well as the bad fats (trans and saturated fat). Research has suggested rather than following a completely fat-free diet, the healthier version of a fat-free diet would be to avoid trans fats, limit saturated fats, and continue eating unsaturated fats in moderation.20

Carb-Free:

A carb-free diet is a more extreme version of a low-carb diet, attempting to eliminate all carbs, such as grains, fruits, and vegetables. People follow a carb-free diet because they believe it can help them lose weight, which may be true for a short period of time, yet research shows that eliminating all carbs is unnecessary and even unhealthy or unsafe, as it is excessively restrictive and does not provide weight loss in the long run.21 The basic premise of a carb-free diet is to eliminate carbohydrates, your body’s main source of energy, and replace it with fat and protein. Carbohydrates are found in three forms: sugar, starch, and fiber. People following a carb-free diet generally eat foods dense with fat and protein: meat, eggs, butter, seafood, nuts and seeds, non-starchy vegetables (broccoli, peppers, zucchini, mushrooms, etc.), avocados, coconuts, and zero-calorie drinks (water, tea, coffee) while avoiding grains, fruits, starchy vegetables (peas, corn, potatoes, squash), beans, legumes, milk, yogurt, sweets, baked goods, and alcohol.  

South Beach:

The South Beach diet can be thought of as a low-carb diet, reducing carbohydrate intake and increasing protein and healthy fats compared to the typical American diet. It is a commercialized diet plan designed by a cardiologist with the goal of losing weight and changing eating habits. It focuses on consuming complex carbs, such as whole grains, fruit, vegetables, legumes, and beans, rather than simple carbs, including sugar, baked goods, and white flour products. It also encourages participants to replace unhealthy fats (trans and saturated) with healthy fats (mono- and polyunsaturated). The South Beach diet has three phrases: Phase one lasts two weeks, is intended to eliminate cravings, and cuts out all carbohydrates; phase two lasts until you reach your weight loss goal and slowly reintroduces complex carbohydrates back into the diet; and phase three is intended to be followed forever, eating foods in moderation and adopting this diet into your lifestyle. Benefits of the South Beach diet include its promotion of exercise, no calorie counting, and flexibility in snacking. This diet is considered relatively safe, whether people sustain their weight loss goals or not, and only poses a risk if someone experiences the side effects of ketosis (nausea, headache, fatigue, dehydration, or dizziness).

Calorie Counting:

Calorie counting, as the name insinuates, involves counting all the calories from every food you eat to potentially lose weight and ensure you are not consuming more than the recommended daily intake. Recommended daily intake of calories for adult women is 2,000 and for adult men is 2,500, but these numbers also depend on one’s age, metabolism, and physical activity level. Category II diets such as Keto, SlimFast, and WW (see below) all involve calorie counting to lose weight. For more information on calories, you can read our detailed article. (Web manager to make link to “Understanding Your Daily Calories.”)

Keto:

A keto diet is very similar to a carb-free diet. A keto diet requires consistent high-fat and low-carb food intake. Specific levels of each depends on the individual, but generally people consume less than 5% of calories from carbohydrates and get 70-80% of their calories from fat, with the remaining calories from protein. The controlling premise of a keto diet is to put one’s body into ketosis. Ketosis occurs when one’s body does not burn glucose found in carbohydrates for energy (the body’s primary source of energy) and instead turns to stored fat. As the body burns fat for energy, it releases ketones. However, the process of getting and staying in ketosis is challenging, as it requires dedication, strict adherence to food and dietary intake, and time. Some research has shown that rapid weight loss and beneficial metabolic changes are an early side effect of ketosis, thus increasing the popularity of returning to a keto diet for a quick way to shed a few pounds.22 Other research has shown harmful effects on one’s health from the keto diet, ranging from hunger, fatigue, irritability, and headaches, to increased risk of kidney stones, osteoporosis, and nutrient deficiencies.22

SlimFast:

The SlimFast diet is a program intended to help people lose weight by counting calories. Originating from a company that sells powders, shakes, and other dieting food products, the overarching premise is simple: Replace two meals each day with a shake, smoothie, or bar, eat the third meal as is (no food is forbidden during this meal), and eat a low-calorie or SlimFast snack in between. SlimFast has created different shakes, smoothies, powders, and bars that are intended to replace the two chosen meals each day. The proponents claim the diet works fast, provides delicious alternatives to meals, and is easy to follow and implement. Many individuals decide to follow a SlimFast diet because they believe it will help them lose weight quickly. They believe that by consuming a shake, smoothie, or bar instead of a meal, they will reduce their caloric intake, be in a calorie deficit, and lose weight. However, nutritionists, researchers, and dieticians say that replacing real food and meals with bars and shakes is not sustainable for long-term weight loss and can be unhealthy, recognizing that weight loss and healthy eating is much more than counting calories.23    

WW:

WW, formerly known as Weight Watchers, was founded in 1963 as a catered diet program to help people lose weight. The program translates nutritional properties, such as calories, fats, sugars, fiber, and proteins, into points, encouraging people to choose foods that will result in the fewest number of points per day. Weight loss plans and WW diets are tailored to the individual, accounting for dietary preferences and any health conditions, while giving individuals the freedom to eat what they want to eat. WW requires a membership for an individualized plan, trackers, barcode scanners, recipes, workouts, and more, which can be a “turn off” for some who might not be able to afford it. While individuals can still be unhealthy, and not lose weight with a WW plan, many swear by it and have been able to reach their weight-loss goals.  

Sugar Detox:

A sugar detox is just what the name entails: refreshing one’s body from sugar by eliminating it from the diet for a certain amount of time. This type of diet is generally not aimed at losing weight. Individuals generally go on a sugar detox after they feel like they have consumed a lot of sugar, to reset the body, or reduce sugar cravings, as research has shown that sugar can be addicting and people, especially Americans, consume a lot of sugar.24 When some people follow a sugar detox, they eliminate all sugar no matter the source, whether it be added sugars in common snacks and condiments, all baked goods and desserts, or even anything with natural sugars, such as fruits. Others only detox from added sugars, which can be tricky because many foods and products contain hidden sugars, which are added sugars with uncommon names that we would not expect to be in the food, such as in breads, crackers, energy bars, and cereals. Sugar detoxes are very individualized in terms of length: Some decide they want a week without sugar, others aim for a month. While sugar detoxes have the potential to help reduce sugar intake and reduce addictive sugar cravings, they also inform people on hidden sugars and just how much added sugar some common food staples have.

Juice Cleanse:

Juice cleanses are intended for individuals to lose weight over the cleanse’s timeframe and help “detoxify” the body. Usually lasting from a few days to a couple weeks, participants replace all meals and solid foods with juices from fruits and vegetables. The juices are specific, not just apple or orange juice, and usually come from a juice-cleanse program. Replacing all meals with juice leads to an increase in sugar intake, spiking blood-sugar levels for a period of time and giving people short-term energy, but then the effort ultimately results in low blood-sugar levels from insufficient calorie and nutrient intake. Along with this, people may feel faint, weak, dizzy, dehydrated, and hungry, and they may develop headaches due to low nutrient intake. Juice cleanses have the potential to reduce one’s weight for a short period of time, but they do  not aid in long-term weight loss, and they have the potential to be unsafe.25 Instead, medical experts recommend eating a healthy, balanced diet and staying active.25

References

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