Trending Diets of 2024

A diet includes various types of food that provide nutrients such as carbohydrates, protein, fats, vitamins, minerals, and water in proportions sufficient to suit the body's requirements.

What is the importance of a varied diet?

A varied diet is the key to achieving a balanced diet. Eating a balanced diet involves knowledge and preparation; no one food has the right amount of every necessary nutrient. The fundamental elements of a balanced diet vary greatly between nations due to variations in food availability. Many factors play a role in the type of diet an individual consumes, these usually include age, sex, social and cultural customs, economic standing, and level of physical exercise.

Why is a Balanced Diet Crucial?

Simply put a balanced diet is the key to mental and physical health. For optimal function, the body's tissues and organs require the right diet. A malnourished body is more vulnerable to illness, infection, exhaustion, and subpar performance. Children who eat poorly are more likely to experience issues with their growth and development. Their unhealthy eating habits may last the rest of their life.

What are the elements of a well-balanced diet?

1. Individual energy and nutritional requirements: Men and women require different energy, vitamins, minerals, fat, carbohydrates, and protein.
2. Health issues: Carefully thought-out diet plans that eliminate many items for a person's health issues or other medical conditions are necessary.
3. Cultural or religious customs: People's diet options may be restricted by moral and religious beliefs, such as the prohibition of meat.
4. Cost: For those with limited means, the cost is a crucial consideration. Home-cooked food is frequently less expensive than takeout or delivery.
5. Food accessibility: Most foods are cultivated during a specific season; for example, strawberries are harvested in the summer. We refer to these as "seasonal foods."
6. Food preferences: Certain meals are more popular or unpopular than others. Food's taste, texture, and appearance can affect people. A balanced diet should include a variety of foods that individuals enjoy.
7. Social concerns: Paying fair prices to farmers in poor nations can be a concern for some.

Consult dietitian today.

Recommended Dietary Allowances (RDA)

RDA refers to the nutrients in a diet that meet the daily requirements of almost all individuals in a population.

Factors that Affect RDA:

• Age
• Gender
• Physical activity
• Physiological stress
   

RDA for Indian Nationals

The ICMR defines well-nourished Indian adults who experienced good childhood growth as reference males and women.

1. Reference Women:

• 20-39 years of age
• Healthy and weighs 50 kg.
• Works 8 hours in a regular home, light industrial, or moderately active work.
• Spends 8 hours in bed.
• Spends 4-6 hours sitting or moving in light activities.
• Performs 2 hours of walking, vigorous recreation, or home tasks.
   

2. Reference Men:

• Between the ages of 20 and 39.
• Weighs 60 kg.
• Disease-free and physically capable of engaging in active labor.
• Worked eight hours.
• Spends 4-6 hours moving and sitting.
• 2 hours of walking, vigorous recreation, or household chores.
• Eight hours in bed.
   

Six Nutrients of a Balanced Diet

1. Carbohydrates

Functions:

• Provides 60–70% of the overall energy. It is the main source.
• Glucose is the primary energy source for the brain and other CNS regions.
• Essential for fat oxidation.
• Pentose synthesis for the synthesis of DNA, RNA, NAD+, and FAD.
   

2. Protein

Functions:

• Essential building blocks of cell structure and function.
• Preserves osmotic pressure and aids in blood coagulation and muscle contraction.
• Proteins make up all enzymes, hormones, and immunoglobulins.
• Employed as sources of energy.
   

3. Fat

Functions:

• Contributes 15–50% of the overall energy.
• The body's concentrated fuel source.
• Membrane structural constituents control membrane permeability.
• A source of vitamins soluble in fat.
• Regulators of cellular metabolism.
• To shield interior organs as an insulating substance.
   

4. Vitamin

Functions:

• Small amounts of chemical substances are necessary for proper metabolism and well-being.
• Depending on the solubility:
• Water soluble.
• Fat-soluble.
   

5. Mineral

Functions:

Inorganic substances are required in minute amounts by all cells for proper operation.

6. Water

Functions:

• Provision of a hydrated environment.
• Aqueous state for metabolism.
• Food moistening for swallowing.
• Control of body temperature.
• Movement of chemicals in blood and tissue fluid.
   

Low-Carbohydrate Diet

The low-carbohydrate diet aims to lower insulin levels and promote fat lipolysis. Restricting glucose-producing foods, such as complex carbohydrates and whole grains, achieves this goal.

What does a low-carbohydrate diet look like?

A low-carb diet consists of non-starchy, above-ground vegetables including spinach, Brussels sprouts, cabbage, broccoli, and cauliflower. Protein sources include eggs, non-fried or breaded meats, fish, poultry, tofu, nuts, nut butter, and plain yogurt. Fats from real foods: Full-fat dairy items, including sour cream and cream cheese, butter, olive oil, coconut oil, and avocado. The ketogenic diet is part of a low-carb diet.

What is the Ketogenic diet?

The Ketogenic diet is low-carbohydrate, high-fat, moderate protein, and sugar-free. Recently, it has gained popularity as a weight loss approach. The Keto diet reduces carbohydrate intake while increasing fat consumption to induce Ketosis, a metabolic condition. Low carbohydrate intake leads to lower sugar levels and Ketosis, which burns lipids for energy instead of glucose.

How does the Keto diet work?

Our bodies turn carbohydrates into glucose and use it as fuel. Insulin transports glucose into the bloodstream, providing energy for the body. Consuming carbohydrates immediately affects our glucose levels. The Keto diet encourages a carb deficit, breaking the rule of thumb. When carbs are limited, the body seeks alternative energy sources to function properly. This is where your body's stored fats come into play. When carbohydrate intake is low or absent, the liver turns stored lipids into ketones immediately. This process is known as ketosis. In Ketosis, your body relies solely on fats for sustenance. As your metabolism increases, your body burns more fat. The Ketogenic diet aims to achieve this state.

How can I get into Ketosis?

Reduce carbohydrate intake: Limit intake to less than 30 grams per day. While it may appear daunting, tiny steps can lead to success. When discussing numbers, many individuals consider net carbohydrates. For optimal outcomes, it's important to consider both net and total carbs.

How long does it take to enter Ketosis?

2-7 days! A ketone urine test is the most reliable approach to determine if you're in ketosis. If you notice ketones in your urine, you are in ketosis. Do not take the test within 2-3 days of starting an Indian Keto diet. Instead, wait a week for more reliable results. If you are obese, it may take longer to lose weight since your body will first burn fat before entering diet-induced ketosis. Avoid sugar, sweets, and carbohydrates while on a Keto diet. I cannot emphasize this more! Doing so may lead to increased weight gain.

Different types of Keto diets

There are various types of keto diets:

• Standard Ketogenic Diet (SKD)
• Cyclical Ketogenic Diet (CKD)
• High Protein Ketogenic Diet  (HPKD)
   

What should I eat on a Ketogenic diet?

Cooked veggies. Dairy contains acceptable fats and oils. Tofu, paneer, sweeteners, nuts/seeds, dressing, and condiments. International cuisines (e.g., Indian, Mexican, Italian).

Not to Eat on a Ketogenic Diet?

All types of grains, potato, bread, pizza, pasta, sweets, gluten, soda, juices, milk, and alcohol.

Daily benefits of the Ketogenic Diet

The Keto diet reduces appetite, which is the first noticeable difference. Dieting is often abandoned because of the most common side effect, hunger. A low-carb, high-fat diet lowers hunger and encourages sustained consumption.

According to research, low-carbohydrate diets help people lose weight faster than low-fat diets. Even with active calorie restriction in the later diet regimen. A low-carb diet helps the body eliminate excess water, reducing insulin levels and quick weight loss.

Long-term benefits of a Ketogenic diet

The Keto diet not only promotes weight loss but also lowers lipids and blood glucose levels over time. Triglycerides, a type of fat in the bloodstream, are a significant risk factor for cardiovascular disease. Following a low-carb diet can significantly reduce blood triglycerides, or bad cholesterol, over time. The ketogenic diet has also been shown to improve high-density lipoprotein (HDL) levels in the body. High HDL, also known as "good cholesterol," lowers the chance of developing heart disease. 

The Keto diet improves focus and energy levels. Carbohydrates, our primary source of energy, induce fluctuations in blood glucose levels. Inconsistent energy sources make it challenging for the brain to maintain concentration for extended periods. Ketosis occurs when the body consumes a low-carb, high-fat diet, and the brain uses ketones for energy. Consuming fat provides a steady supply of fuel for the body and brain, allowing for sustained focus and energy levels.

Common Side Effects of the Keto Diet

The Ketogenic diet is a well-established treatment for children with difficult-to-control epilepsy. A Ketogenic diet restricts energy and may alter hormone levels. In females, a keto diet may cause reproductive issues. A long-term ketogenic diet may harm bone health. A ketogenic diet can have several metabolic advantages by enhancing ketone body synthesis and improving insulin sensitivity. However, as ketone levels rise, the kidneys secrete more sodium and water in urine, increasing the risk of dehydration.

Indian Foods for Keto Diet

Non-Vegetarian

• Cooked chicken thighs with skin (oven-baked, air-fried, or grilled with spices and seasonings).
• Masala fish fry (grilled or shallow-fried with minimal oil).
• Eggs (boiled, scrambled, or made into an omelet with low-carb vegetables).
   

Vegetarian

• Paneer (grilled or in a low-carb curry with spinach or tomatoes).
• Tofu stir-fry with vegetables like bell peppers and broccoli.
• Mixed vegetable curry with low-carb vegetables like cauliflower, zucchini, and bell peppers.
   

Low-Fat Diet

A low-fat diet is healthy and can help with certain gastrointestinal issues. Reducing the quantity of fat in your diet can help minimize unpleasant effects like diarrhea, bloating, and cramps.

The Low-Fat diet principles

• Consume foods in the recommended amounts and only as allowed.
• Keep a food diary to track the total amount of fat ingested.
• Prepare all items without the use of butter or other fats.
• Remove all visible fat from meat before eating.
• Convenience foods like frozen and tinned dinners are typically rich in fat. When selecting frozen dinners, look for those with less than 300 calories and 10 grams of fat.
• Avoid high-fat items including cheese, oil, shortening, butter, and margarine.
• Use fat-free products sparingly. Some contain trace levels of fat, which can add up.
• When dining out, look for baked, broiled, or steamed items.

Ornish diets are part of a low-fat diet.

What is the Ornish diet?

The Ornish diet is part of Dr. Ornish's Lifestyle Medicine Program, designed to help people cure heart disease and other chronic illnesses like high blood pressure and type 2 diabetes. The Ornish Lifestyle Medicine program combines healthy eating habits, moderate exercise, stress management skills, and social support.

How does the Ornish diet work?

The Ornish diet emphasizes plant-based foods and advocates limiting dietary fat to 10% of daily calorie intake and keeping dietary cholesterol to a maximum of 10 milligrams per day. The diet also limits salt to 200-1500 mg per day.

The Ornish Diet Recommendations

• Every fruit and vegetable
• Whole grains, including oats, wild rice, and quinoa
• Legumes include beans, lentils, and peas
• Soy goods include soy milk, tempeh, and tofu
• Herbs and spices
• Egg whites, almonds, seeds, refined carbohydrates, and caffeine are all permitted in moderation on the Ornish diet. The food plan also contains advice for taking multivitamins, vitamin B12, and fish oil supplements.
•  Alcohol is not recommended and is limited to one serving per day. The Ornish diet eliminates meat, poultry, fish, and egg yolks.

What are the health benefits of the Ornish diet?

The Ornish diet has been researched for nearly four decades and has several health benefits. It's also worth noting that studies suggest that eating a vegetarian diet can reduce the risk of diabetes, heart disease, and cancer. Indeed, well-planned vegetarian meals can be nutritious and beneficial.

1. Cardiovascular advantages

Landmark clinical trials utilizing the Ornish diet include Dr. Ornish's earlier research, such as the Lifestyle Heart Trial, which showed that intensive lifestyle changes could reverse coronary artery disease after a year. More recent studies compare the Ornish diet to other diets. A 2015 review of the literature on nutrition in peripheral artery disease (PAD), which is the constriction of the arteries that transport blood to the limbs, recommends the use of nutritional, anti-inflammatory, and antioxidant-rich diets.

The Ornish diet is mentioned in the study as one of several notable diets, although more research is needed to examine the efficiency of various heart-healthy diets in PAD.

2. Weight Loss

Older studies have indicated that the Ornish lifestyle program can assist persons with coronary artery disease lose weight. A 2017 comprehensive evaluation of popular diets discovered that the Ornish diet caused some weight loss in persons who were overweight or obese, although the average weight loss was not considerable.

Ornish Diet precautions

Because the Ornish diet is low in fat and excludes protein-rich foods such as animal meats, it is critical to consume a diverse range of foods to avoid nutrient shortages. Because of its stringent character, the Ornish diet may not be ideal for persons with a history of eating disorders or negative interactions with food or body image.

Importance of meal preparation

Meal preparation is critical for making diets sustainable. Taking time once a week to prepare large portions of food that can be consumed over several days will save you time and effort, increasing the likelihood that you will stick to the diet long-term.

Consult with a Doctor

Before making any dramatic dietary changes, consult with your doctor. A trained dietitian can assist you in developing a personalized food plan that is both healthy and effective for you.