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Weight loss: ketogenic diet, Whole30 or fasting interval

Nutrition experts report advantages and disadvantages of current nutritional trends

In the jungle of food trends, you quickly lose track of. Diets generally promise quick weight loss, a new lifestyle and better health. But what is behind the most popular trends and which diet is best? Nutrition experts clarify.

What is behind nutritional concepts like Whole30, ketogenic diet, anti-inflammatory diet and interval of fasting? Nutrition experts at the renowned Mayo Clinic provide an assessment of current dietary trends in a recent release.

Diet concepts are like sand by the sea. Mayo Clinic nutritionists present and evaluate some popular dietary trends based on current research. (Photo: exclusive-design /

Ever heard of Whole30?

Whole30 is a new trend of US diet, which is becoming more and more popular. The concept is to make a new and healthy person out of the diet followers in 30 days. To achieve this, you are not allowed to consume sugar, alcohol, cereals, vegetables, dairy or candy for a month. Moderate amounts of meat, seafood, eggs, many vegetables, some fruits and natural fats of walnuts and avocados are allowed.

What should be achieved by Whole30?

This eating tendency is to initiate a resumption of eating habits and reduce craving for certain foods. Diet founders also promise to relieve diseases related to eating sensitivities such as skin problems, digestive problems, lack of energy and chronic pain.

Pros and Cons of Whole30

The rules of the diet are strict. For some people, having clear regulations on what to eat and what not to eat may be beneficial in making the diet easier to follow. Others may fail more quickly in strict regulations and give up. There are many success stories about this diet on the internet.

Expert review of Whole30

The Mayo Clinic team advises caution, as there is currently no scientific evidence on the health benefits of this diet. Especially in the long run, experts see the danger of falling back into the old patterns after 30 days. In addition, unhealthy foods are removed from the diet as well as healthy foods such as whole grains, dairy products and legumes. Nutritionists advise a more sustainable approach.

What is behind the ketogenic diet?

This trend is a diet high in fat, but very low in carbohydrates. Those who follow this diet should consume less than 50 grams of carbohydrates a day. The low carbohydrate content forces the body to use other sources of energy. Instead of carbohydrates, the body burns fat and goes into a state called ketosis.

What should be achieved by ketosis?

The exact mechanisms behind ketosis are still not well understood. Several tests have shown that ketosis may have protective benefits to the brain. For example, half of the young people with epilepsy had fewer seizures after the diet. In addition, some research suggests that this diet may have a positive effect on glycemic control of diabetes. A future study will now examine in more detail whether the ketogenic diet is adequate as a weight loss strategy.

What is there to consider in the ketogenic diet?

Experts see risks in long-term compliance with diet. On the one hand, a very low intake of carbohydrates can lead to side effects like constipation, headaches and bad breath. On the other hand, many healthy foods need to be avoided, which makes it difficult to meet the need for nutrients. In addition, Mayo Clinic staff believe that high levels of unsaturated and saturated fats pose a potential threat to heart health.

What can the anti-inflammatory diet do?

Like the Mediterranean diet, the anti-inflammatory diet is not a strict diet plan, but an approach to a balanced diet with fresh and healthy food. The diet recommends a lot of colorful fruits and vegetables, whole grains, fish, tea, dark chocolate and even red wine every now and then. Fast food and processed products are excluded from the menu.

What should be done by the anti-inflammatory diet?

The consumption of whole and unprocessed foods, mostly herbal, is designed to combat chronic inflammation and help fight stress and environmental toxins. This is intended to reduce the risk of heart disease, cancer and Alzheimer's disease.

Advantages and disadvantages of anti-inflammatory diet

According to the Mayo Clinic, this diet is nutritionally healthy and not too restrictive. However, meal preparation can be time consuming and time consuming than other diets.

How does the interval of fasting work?

There are two common approaches to the fasting interval: one is to eat very few calories on certain days – but the rest of the time is normally fed. The other approach only ate at certain times and the rest of the day is fasting.

What should be achieved by the interval of fasting?

Fasting people tend to consume fewer calories through their staggered food intake, which ultimately leads to weight loss. In addition, slack hours help lower blood sugar, blood pressure and cholesterol.

Experts' opinion on the interval of fasting

According to the Mayo Clinic, there is currently insufficient research to speak for or against this diet. However, experts point out that it takes a lot of will power to keep Lent. In addition, there is a risk that necessary vitamins and minerals will be neglected. Active people and athletes could have a problem with this nutritional concept to maintain their performance.

Before each diet

Not only the concept of diet is important, but also the way to approach a new nutritional concept. For more information, read: Who does not clarify these issues, fails with all diets! (Vb)

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