When you are looking for or recommending a diet, the first thing you do is google it. What were the diets in the trend of Google search in 2018?
1. Keto diet.
Keto, or ketogenic diet, tops the list of Google trends. This diet offers to completely revise the diet, adding to it more fat and eliminating almost all carbohydrates with moderate protein content.
If you talk about the percentage, then 75-90% of the daily calories you should get from fat, 6-20% from protein, and only 2-5% from carbohydrates. When the shortage of carbohydrates reaches a critical level, the body, in order to ensure its vital activity, switches to an alternative source of energy, to subcutaneous fat reserves.
A proper keto diet should consist of heart-healthy fats, such as olive oil, avocados and nuts, as well as lean proteins, such as salmon and chicken breast, and non-starchy vegetables, such as green beans, greens and broccoli.
The keto diet is relatively safe for losing weight in the short term, but prolonged use of the diet is not recommended.
2. Diet Dubrou.
The Dubrow Diet came up with a two-star reality show, Heather Dubrow and her husband, Dr. Terry Dubrou, a plastic surgeon. The Dubrow diet is based on a periodic post. Their version of intermittent fasting is a period of time without food (fasting 16 hours a day for five days) and the remainder of the day on a low-calorie diet. It is recommended to eat a lot of green vegetables and lean protein.
There are no studies confirming the effectiveness of this diet. But she has some positive points. It focuses on a holistic approach to food, without avoiding any particular food group. The biggest criticism of this diet is calorie restriction, which can lead to nutritional deficiencies, and weight loss for superficial reasons.
As the name implies, the diet of carnivores consists mainly of animal products. We are talking about beef, chicken, pork and dairy products. It can also be classified as a very low carbohydrate diet or a zero carbohydrate diet.
Paleo excludes products from grain and grain flour, cereals, milk and dairy products, starchy vegetables, legumes, sugar and alcohol. This diet can contain a lot of saturated fat and few healthy nutrients, such as monounsaturated fats, antioxidants and fiber.
In a study published in 2015 in American Journal of Clinical Nutrition, patients went on a low-carb (LC) diet, 14 percent, or a high-carbohydrate (HC) diet, 53 percent. Both groups have lost weight and improved health, but found that the LC diet may be a good option for treating diabetes.
4. Mediterranean diet.
The Mediterranean diet is the number one diet in 2018. The Mediterranean diet focuses on whole foods such as fruits, vegetables, whole grains, legumes, and dairy products. It contains heart-healthy fats in foods such as olive oil, seafood and walnuts.
Research on the Mediterranean diet confirms its health benefits. A study in 2018, published in the journal Nutrition and Diabetes, showed that the Mediterranean diet successfully fights with overweight and obesity, and strengthens the health of the cardiovascular system.
5. Diet Optaviya.
Optavia is a direct sales company that uses trainers to provide medical information to the customer. The diet consists of 6 specially designed dishes, called “dressings”, which are eaten every 2–3 hours. There are several options for diet and various dressings – packaged food provided by Optavia.
You should cook at least one meal per day, which is called “lean and green”, depending on the plan you choose. According to the US News and World Report, Optavia took 3rd place in the category “Best Fast Diet for Weight Loss” and 29th place in the category “Best General Diet”. Their main focus is on lean proteins, vegetables and healthy diets.
6. Diet Gundry.
Stephen Gundry, a physician and author of Diet Development and The Paradox of Plants, focuses on nutrition as a way to promote health.
His philosophy is based on plants, with one exception – lectins. He bans lectins in his diet, claiming that they damage your digestive system and are the real cause of weight gain. Lectins are found in wheat, potatoes, tomatoes, beans and many other plant products.
Damage to lectins is not proven. A study in 2017, published in the journal Molecular Sciences, and in general shows that lectins may have antimicrobial and antitumor activity.
Dr. Gundry also attaches great importance to feeding the intestines with pre- and probiotic products. In general, his diet plan positions weight loss as a slow and patient process through a healthy, vegetative diet.
7. Intermittent diet.
This diet restricts food for a certain time during the day. According to the National Institutes of Health, there are four types of fasting methods. Fasting, limited in time, is that you eat at a certain time, usually from 6 to 8 hours, and fast during the remaining hours of the day.
Alternative daily fasting is switching between days of eating and days of fasting — or consuming a small amount of calories, usually less than 500, on opposite days.
A 5: 2 meal plan. This is 5 days of regular meals, followed by 2 days of limited meals, again, usually around 500 calories. The last type of fasting is periodic fasting, when calories are limited during the month.
There is evidence that intermittent fasting is useful for weight loss, but the results are similar to a diet with a limited number of calories.
8. Diet FODMAP.
A diet low in FODMAP was developed by researchers from Monash University in Australia to treat symptoms of irritable bowel syndrome or IBS. FODMAP is an abbreviation of fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
FODMAPS are foods such as garlic, onions, dairy products, apples, and artificial sweeteners that are not absorbed in the digestive tract of some people. According to a study published in Nutrients in 2017, the exclusion of FODMAP products from the diet helps reduce IBS symptoms such as abdominal pain and bloating, Lifter writes.
Lactose-free foods, gluten-free cereals, green vegetables, almost all berries and bananas are allowed.
9. Shepherd’s diet.
It was created by a fitness instructor named Christina Debri. Her 7-step process is based on her biblical principles of "what would Jesus eat?" Their website claims that it is beneficial for a healthy metabolism and strengthens the immune system using natural methods, including fasting and stress reduction.
Unfortunately, the effectiveness of the shepherd’s diet has not been confirmed by scientific research.
Have you tried any of these diets?