Best Diets: Expert’s Review

As more and more people are becoming health-conscious, the demand for a healthy diet has increased. 

In today’s world, there is no shortage of diets promising to help you lose weight, improve your health, or achieve a specific health goal. With so many options available, it can be challenging to determine which diet is best for you. 

You must have come across several diets recommended by fitness experts and dietitians. Some diets are for weight loss, weight gain, managing diabetes, cholesterol levels, or general well-being. There could be many fad diets, but some may help achieve your health goal when accompanied by an active lifestyle. 

It is essential to note that no single diet is meant for everyone. A suitable diet for you may not be ideal for your friend. 

To make things easier, we’ve gathered expert reviews and analyzed some of the most popular diets to help you decide what diet might work best for you. 

From the keto diet to the Mediterranean diet, we’ll break down the pros and cons of each to help you find the best diet for your lifestyle and goals.

Let us discuss a few popular diets that people follow across the globe.

1. Atkins Diet

This is a low-carb diet with no protein and fat restriction. The Atkins diet is generally recommended for weight loss or to manage blood glucose levels. 

The diet consists of four phases, starting with an induction phase where carbohydrate intake is limited to 15-20 grams per day for a period of two weeks. Gradually, carbs are introduced into the diet during other stages. 

FOODS ALLOWED	FOODS RESTRICTED
Whole Eggs	Cereals like Wheat, Rice, Barley and Rye (During First Phase).
Chicken, Meat, and Lamb	Processed and Junk Foods.
Fatty Fishes like Salmon, Anchovy, Sardine, and Mackerel.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Tea, Coffee, and Herbal Teas.	High Carb Fruits like Banana, Cheeku, Pineapple, Litchi, and Grapes (During First Phase).
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Lentils, Chickpeas, Beans, and other Legumes (During First Phase).
Full Fat Dairy Products.	High Carb Veggies like Carrot and Turnip (During First Phase).
Low Carb Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.	Roots and Tubers like Potato, Sweet Potato, Yam, and Gimikand (During First Phase).
Food Fats like Olive Oil, Coconut Oil, Avocado, and Mustard Oil.	Vegetable Oils like Corn Oil, Soybean Oil, and Canola Oil.

2. Ketogenic Diet

The ketogenic diet is based on a high intake of fat, moderate protein, and low carbohydrates to induce a state of ketosis in which the body burns fat for energy instead of carbs. Originally developed as a treatment for epilepsy, it has now gained popularity as a weight loss diet. Additionally, research has demonstrated the potential benefits of the ketogenic diet for managing diabetes.

FOODS ALLOWED	FOODS RESTRICTED
Whole Eggs	Cereals like Wheat, Rice, Barley, and Rye.
Chicken, Meat, and Lamb	Processed and Junk Foods.
Fatty Fishes like Salmon, Anchovy, Sardine, and Mackerel.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Tea, Coffee, and Herbal Teas.	All Fruits except berries in very small quantities.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Lentils, Chickpeas, Beans, and other Legumes.
Full Fat Dairy Products.	Alcohol.
Low Carb Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.	Roots and Tubers like Potato, Sweet Potato, Yam, and Gimikand.
Good Fats like Olive Oil, Coconut Oil, Avocado, and Mustard Oil.	Vegetable Oils like Corn Oil, Soybean Oil, and Canola Oil.

Although the ketogenic and Atkins diets may seem alike, there is a distinction between them. While the Atkins diet permits the gradual reintroduction of carbohydrates in later phases, the ketogenic diet maintains a consistently low carbohydrate intake throughout the diet to induce and sustain a state of ketosis.

3. Paleo Diet

The paleo diet recommends a diet that primarily consists of whole foods, including fruits, vegetables, nuts, seeds, seafood, and lean meat, while discouraging the consumption of dairy, cereals, and sugar. This dietary approach has been found to aid in weight loss by reducing carbohydrate intake, which can help lower the risk of metabolic disorders like diabetes, high cholesterol, and associated heart ailments.

FOODS ALLOWED	FOODS RESTRICTED
Whole Eggs	Cereals like Wheat, Rice, Barley, Rye including Breads and Pastas.
Chicken, Meat, and Lamb	Processed and Junk Foods.
Fatty Fishes like Salmon, Anchovy, Sardine, and Mackerel.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Tea, Coffee, and Herbal Teas.	Dairy Foods.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Lentils, Chickpeas, Beans, and other Legumes.
Roots and Tubers like Potato, Sweet Potato, Yam, and Gimikand.	Soybean Oil, Corn Oil, and Cottonseed Oil.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.	Artificial Sweeteners like Saccharine, Sucralose and Aspartame.
Olive Oil, Coconut Oil, Avocado, and Mustard Oil.
All Fruits.

4. TLC (Therapeutic Lifestyle Changes) Diet

The TLC diet is a comprehensive diet and lifestyle program designed to help lower cholesterol levels and reduce the risk of heart disease. The diet emphasizes reducing saturated fat intake and increasing fiber, fruits, and vegetables in your diet. It also encourages regular exercise and weight management to support heart health.

FOODS ALLOWED	FOODS RESTRICTED
Lentils, Chickpeas, Beans, and other Legumes.	Junk and Diet Foods.
Lean Chicken, Meat, Egg Whites, and Fish	Trans Fats like Hydrogenated Oils.
Fruits like Berries, Apple, Orange, Pear, Plum, and Papaya.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Whole grains and cereals.	Highly Processed Foods.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Artificial Sweeteners like Saccharine, Sucralose and Aspartame.
Low Fat Dairy Products like milk, curd, paneer, and buttermilk.	High Fat Dairy Products.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.
Olive Oil, Avocado, and Mustard Oil.

5. Vegan Diet

The vegan diet is a plant-based diet entirely based on plants and does not include animal-derived products such as dairy, eggs, honey, meat, or fish. This type of diet is high in dietary fiber, low in calories, and can help regulate blood sugar levels. However, individuals who follow a vegan diet may be susceptible to deficiencies in vitamin B12 and omega-3, and it is recommended that they take supplements.

FOODS ALLOWED	FOODS RESTRICTED
Beans, Pulses, Legumes, Lentils, and Soybean.	Meat, Eggs, and Poultry.
Tofu, Soy Milk, Almond Milk, Oat Milk, and Coconut Milk.	All Seafood.
Fruits like Berries, Apple, Orange, Pear, Plum and Papaya.	Dairy Products like milk, curd, paneer, and buttermilk.
Whole grains and cereals.	Honey.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Any animal-based supplements like whey, casein, omega-3 fish oil, egg protein, and animal-derived vitamin D supplements.
Algae like Spirulina and Chlorella.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.
Olive Oil, Avocado, and Mustard Oil.

6. GM Diet

The GM or General Motors Diet was introduced in 1985 to enhance digestive health, facilitate detoxification, and promote fat burning among employees. However, it is essential to note that this diet lacks scientific evidence to support its effectiveness. The diet plan involves a pre-planned menu and permits only unsweetened tea or coffee. 

The initial three days of the diet do not involve any exercise. It is claimed that an individual can lose up to 5-6 kgs within a week of following this diet plan.

DAY 1	Only fruits except for bananas.
DAY 2	Only vegetables (cooked or raw). Potatoes can be eaten only during breakfast.
DAY 3	Only fruits and vegetables except for potato and banana.
DAY 4	Only milk (3 glasses) and 6-8 medium-size bananas.
DAY 5	6 whole tomatoes and chicken or fish. Vegetarians can opt for paneer or brown rice.
DAY 6	All vegetables (except potatoes) and chicken or fish. Vegetarians can opt for paneer or brown rice.
DAY 7	Only brown rice, fruits, and vegetables.

7. Gluten-Free Diet

Gluten is a type of protein that can be found in wheat, rye, barley, and triticale. A gluten-free diet can benefit individuals with gluten intolerance, allergy, sensitivity, celiac disease, or inflammation.

FOODS ALLOWED	FOODS RESTRICTED
Beans, Pulses, Legumes, Lentils, and Soybean.	Wheat, Rye, Barley, and Triticale.
Grains like quinoa, oats, rice, corn, buckwheat, amaranth, and millets.	Breads, Cookies, Pastas, and Biscuits containing gluten.
Fruits like Berries, Apple, Orange, Pear, Plum and Papaya.	Malt products like Beer.
Whole eggs.	Sauces like soy sauce and other containing gluten-based products.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.
All herbs and spices.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.
All Fats & Oils like Olive Oil, Ghee, Avocado, and Mustard Oil.

8. DASH Diet

The DASH diet aims to help individuals with high blood pressure or hypertension by promoting a balance of essential minerals such as calcium, potassium, magnesium, and sodium. DASH is an acronym for Dietary Approaches to Stop Hypertension.

FOODS ALLOWED	FOODS RESTRICTED
Lentils, Chickpeas, Beans, and other Legumes.	Junk and Diet Foods.
Lean Chicken, Meat, Egg Whites, and Fish	Trans Fats like Hydrogenated Oils.
Fruits like Berries, Apple, Orange, Pear, Plum and Papaya.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Whole grains and cereals.	Highly Processed Foods.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Artificial Sweeteners like Saccharine, Sucralose and Aspartame.
Low Fat Dairy Products like milk, curd, paneer, and buttermilk.	High Fat Dairy Products.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.
Olive Oil, Avocado, and Mustard Oil.

9. Raw Food Diet

As the name suggests, this diet includes raw and unprocessed foods. This diet is believed to promote gut health and potentially lower the likelihood of certain health conditions associated with lifestyle choices.

FOODS ALLOWED	FOODS RESTRICTED
Lentils, Chickpeas, Beans, and other Legumes in soaked or sprouted form.	Cooked and Baked Foods.
Uncooked dairy products.	Refined and Processed Foods.
All Fruits like Berries, Apple, Orange, Pear, Plum, and Papaya.	Processed meats and snacks.
Whole grains and cereals in the soaked or sprouted form.	Alcohol.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Tea and Coffee.
All vegetables.
Olive Oil, Avocado, and Mustard Oil.

10. Intermittent Fasting

Intermittent fasting has become a favored diet among the health and fitness community, involving alternating periods of eating and fasting. It entails a 16-hour fasting window followed by 8 hours for meals, with the recommended 3-4 meals intake. 

This diet has shown to be an effective weight-loss method while maintaining healthy levels of blood glucose and cholesterol. While there are no specific dietary restrictions, choosing healthy food options is advised.

What Makes a Diet “Best”?

Some common factors can make a diet more effective, sustainable, and healthy for most people. These factors include:

1. Evidence-Based

The best diets are grounded in scientific evidence and research. This means that the diet has been tested in studies and shown to provide health benefits, such as weight loss, improved blood sugar control, and reduced risk of chronic diseases.

2. Sustainable

The best diets are sustainable over the long term, meaning they are not overly restrictive or difficult to follow. A sustainable diet should allow for flexibility and balance and promote healthy eating habits that can be maintained for life.

3. Customizable

The best diets should fit an individual’s unique needs and preferences. This means the diet should allow for modifications based on personal taste, cultural background, and medical conditions.

4. Focus on Whole, Nutrient-Dense Foods

The best diets emphasize whole, nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide the body with essential nutrients and promote optimal health.

5. Emphasis on Moderation

The best diets promote a balanced approach to eating, emphasizing moderation rather than strict rules or deprivation. This means that the diet should allow for occasional indulgences and treats and promote a healthy relationship with food.

Summary 

Ultimately, the best diet for you will depend on your individual needs and preferences. However, by staying informed and working with experts, you can make an informed decision and find a diet that will work for you in the long term.

Remember, healthy eating is about more than just weight loss – it’s about nourishing your body and fueling it with the nutrients it needs to function at its best. By adopting a healthy diet and making lifestyle changes that support your overall health and wellbeing, you can improve your quality of life and enjoy all the benefits that come with a healthy, balanced diet.