There are many reasons that an individual would choose to begin a diet or new way of eating. Some people do it for weight loss, others do it to improve their overall health, and some do it because they want to do right by their bodies. After all, we only get one body, so it’s important to take care of it. However, most of the time the question isn’t whether or not someone should diet, but rather what diet they should pursue. That’s why we’ve compiled this handy list of diets and how they work. Picking the right diet is closely linked to how successful you’ll be, so do your research and get snacking!

Paleo

The paleo diet (short for paleolithic) has been popular for many years now. It’s been modified, contested, praised, and put down. But what’s all the fuss about?

The idea behind the paleo diet is that humans, even modern ones, aren’t really designed to eat the way that we do. Our everyday habits of consuming food spawn from our ancestors settling down and learning how to farm. Farming is an important part of human evolution, but those who study the paleo diet say that even after all this time, our bodies didn’t change to support this lifestyle or the processed foods that come with it.

The paleo diet focuses on lean meat, fish, fruits, vegetables, nuts, and seeds. Essentially, you’ll eat foods that could be acquired through hunting and gathering just like our predecessors did. If you’re considering following the paleo diet, you’ll want to avoid processed foods, grains, beans, sugar, and reduce your carbohydrates and salt intake.

Those who follow the diet report weight loss, better blood pressure, better glucose levels, and more prolonged feelings of fullness.

Keto

The keto or ketogenic diet is a way of eating that focuses on reducing carbs and replacing them with fat. The basic goal of a ketogenic diet is to move your body into a state of ketosis. Ketosis is achieved when your body begins burning fat for fuel instead of carbs. It’s a physical metabolic state that you must maintain in order to get the most benefit from this specific way of eating.

Keto focuses on balancing a series of macronutrients (also called macros) to achieve ketosis. Those macros are carbs, fat, and protein. While following the ketogenic diet, you’ll have to calculate your own macros to determine what amount of each category you should be consuming. Generally speaking, keto is a low-carb, high-fat, moderate-protein diet. Fats will be a focus because they act as the primary body fuel while you’re in ketosis. Cheese, fatty meats, as well as low-carb veggies and fruits are what you can expect to consume while on the keto diet.

Atkins

The Atkins diet isn’t new. In fact, it’s been around since the 60s when it was developed by its namesake, a cardiologist named Robert C. Atkins. The Atkins diet is similar to the ketogenic diet in that it’s a low-carb, high-fat diet.

The Atkins diet also works in phases. In phase one, the goal is to reach a state of ketosis to help your body burn fat quickly. As your weight loss progresses, you’ll begin phase 2 which allows you to start incorporating some foods back into your normal daily diet while you figure out how many carbs your body can handle while still losing weight. As you approach your goal weight, you’ll swap to phase 3 and learn how to maintain your goal weight. The final phase emphasizes keeping up good eating habits and keeping the weight off.

Intermittent Fasting

Intermittent fasting is exactly what it sounds like. Intermittent fasting, also called IF, is a way of eating that involves eating whatever you’d like during certain times of the week, and restricting what you’re consuming and at what time you’re doing so on other days.

The general science behind IF is that fasting puts a little bit of controlled stress on your body, which nudges it to lose weight. Many people find a lot of success with IF, however, some individuals struggle with cutting their calories to as little as 500 a day on fasting days. Some versions of the diet even recommend eating absolutely nothing for 24 hours, save for water, tea, or coffee.

Mediterranean Diet

The Mediterranean diet isn’t necessarily new, mostly because it’s been a way of eating for as long as Greece, Italy, and Spain have been serving up food. The main principle of the diet is to consume foods that those living in the Mediterranean would eat.

If you love fish and hummus, this diet might be the one for you! With a focus on lean proteins, fresh fruits, and vegetables, along with foods with healthy fats like olives and avocados, the Mediterranean diet has noticeable health benefits. Studies have found that have found this diet may prevent conditions like heart attack, stroke, type II diabetes, and other issues. Nutrient-dense and nourishing, the Mediterranean diet is easily modifiable to meet your personal dietary needs.

MealMD Takes The Guesswork Out Of Dieting

The best part about picking MealMD is that we take all of the fuss and guesswork out of selecting a diet that’s right for you. Each of our clients gets personalized advice and tailored goals specific to their needs. We calculate the macros, ensure you’re getting a healthy balance of fat, protein, and carbs three times a day, six days a week. If you’re ready to start your journey to wellness, sign up today!