The world of diets is vast and constantly evolving, with new eating regimens regularly emerging, promising revolutionary results. But how do these diets compare to each other, and what are the benefits and risks associated with each of them? In this article, we will compare some of the most popular diets, based on the latest scientific studies.
The Dukan diet
The first diet in our comparison is the Dukan diet, created by Dr. Pierre Dukan, which became famous for its emphasis on protein consumption. It is based on four phases: attack, consisting solely of proteins; cruise, with alternating proteins and vegetables; consolidation; and stabilization.
While many people have reported significant weight loss following this regimen, it is legitimate to raise concerns about potential health risks.
In unbalanced diets, weight loss is often temporary, and its benefits tend to fade when carbohydrates are inevitably reintroduced.
To set up a personalized diet, GEK Lab suggests undergoing a PerMè Medical Program.
The Dukan diet can indeed lead to an alteration of the gut flora and increase the risk of kidney failure. As for weight loss, it is often temporary, and its benefits tend to fade when carbohydrates are inevitably reintroduced.
Finally, this diet can have a subtle psychological effect: latent eating disorders may emerge due to its radical approach, which tends to demonize entire food categories, leading to obsessive and unhealthy attention to food.
The Ketogenic diet
Contrary to what is often superficially claimed, the “keto” diet (as it is commonly called) is not a high-protein diet, as it involves a protein intake of only 15 to 25% at most. Instead, fats take the lead, making up 70% to 80% of the diet, while carbohydrates, including those found in vegetables, are practically banned. Due to the drastic reduction in carbohydrates, the body begins to use fat to produce ketones, which become the primary source of energy for the brain and the body in general. If the diet is hypocaloric, after using the fats introduced through food, the body will start to burn the fat stored in reserves, resulting in actual weight loss.
The diet, which takes a very radical approach, was originally developed for therapeutic purposes to address specific clinical conditions, such as drug-resistant epilepsy or to intervene rapidly in cases of obesity during surgical procedures
Compared to all other diets, the ketogenic diet is unbalanced, with a significant deficiency of vitamins and minerals, and is not sustainable in the medium to long term. The inevitable reintroduction of carbohydrates can lead to a “rebound” effect, with weight gain, bloating, and edema, and often ends up requiring a carbohydrate reintroduction diet, which must be managed very precisely by specialists
The Zone diet
The third diet in comparison is the Zone Diet, created by Barry Sears, which focuses on the hypothetical maintenance of hormonal balance through diet. This balance is achieved by consuming five meals a day and maintaining the ratio of calories from carbohydrates, proteins, and fats at 40-30-30%.
The diet was originally developed as a preventive tool for people who are severely compromised from a cardiovascular standpoint and has the undeniable advantage of controlling insulin spikes by eliminating high glycemic index foods, as well as controlling inflammation through the inclusion of unsaturated fatty acids.
However, the Zone Diet, in its most common initial form, is strongly hypocaloric and can be too restrictive for individuals who have only a slight excess weight or engage in physical activity. Under these conditions, the weight loss achieved may come at the expense of muscle tissue and fluids, so after an initial phase of effectiveness, a period of generalized fatigue may follow with a regain of the lost weight.
The Paleo diet
The Paleolithic diet is inspired by the eating habits of our hunter-gatherer ancestors, favoring natural and unprocessed foods with a high amount of protein and fiber while eliminating highly processed foods, added sugars, packaged foods, and industrial products that have inflammatory effects. It also promotes foods with a low glycemic index, which can help control blood sugar levels and improve insulin sensitivity.
However, by excluding important food groups such as dairy, whole grains, and legumes, it can lead to nutrient deficiencies, including complex carbohydrates, which are the body’s primary fuel source. It also requires significant planning, which is not always easy to implement if you have a dynamic lifestyle with many commitments.
Dieta Mediterranea
The Mediterranean diet, inspired by the eating habits of countries around the Mediterranean Basin, emphasizes the consumption of foods with anti-inflammatory effects. It is associated with a reduced risk of heart disease and stroke, being rich in antioxidants, vitamins, minerals, and omega-3 fatty acids from foods such as olive oil, fish, fruits, vegetables, nuts, and legumes.
Due to the considerable amount of carbohydrates, the Mediterranean diet can be overly imbalanced in favor of them, creating meals with a medium-high glycemic load, which may lead to excessive insulin activation.
A personalized rotation diet
The rotation diet is the foundation of the GEK Lab methodology and begins with the correct tripartition of nutrients in meals, following the principles of Harvard Medical School, which involve incorporating proteins, carbohydrates, and vegetables into every meal, including breakfast. The goal is to reduce the inflammatory state caused by repetitive eating, which hinders weight loss and promotes fat accumulation
Foods are classified into five major food groups (milk, wheat and gluten, yeasts and fermented products, nickel, and cooked oils) based on how they are recognized by our immune system.
Once inflammation related to one or more food groups is measured through laboratory tests, a personalized diet is developed that reduces (but does not eliminate) the intake of these foods, gradually reintroducing them.
This principle allows for the modulation of inflammation while simultaneously avoiding hypocaloric diets that are unsustainable both physiologically and psychologically, making it not a “diet” in the sense of deprivation, but a healthy nutritional habit to maintain over time.
Knowing exactly what your own dietary profile is and understanding your inflammation levels is the starting point for beginning an individual rotation diet, without unnecessary restrictions.
Through the execution of Medical Programs such as the PerMè Medical Program (which evaluates inflammation from both sugars and foods), it is possible to assess which foods consumed in excess should be adjusted in one’s diet
Knowing the cause of difficulty in losing weight and having personalized guidance on individual inflammatory responses, as outlined in the PerMè Medical Program report, can be the winning strategy to get back in shape while simultaneously boosting the immune system.
Physical Activity
Last but not least, physical activity is a crucial element for weight loss. Among the various types of training, High-Intensity Interval Training (HIIT) is particularly suitable for those with limited time. This method involves alternating short bursts of intense effort with low-intensity recovery phases, stimulating the metabolism and promoting more effective fat loss compared to traditional steady-state intensity workouts.
Furthermore, increasing muscle mass through targeted exercises, typically using weights, has a significant impact on metabolism. Muscles, being metabolically active tissue, burn more energy even at rest compared to adipose tissue. This increase in basal metabolism makes weight loss more sustainable and helps maintain long-term results.
Conclusion
Diets can have a profound impact on our well-being. However, it is essential to consult health professionals before making significant changes to one’s diet. The key is to find a balance that suits individual needs and promotes optimal long-term health.
By the The scientific editorial team
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