Keto, Vegan, Carnivore, and Frugivore. Why do ALL of these diets work?

Because they are ALL limited-ingredient diets. After I explain why these diets work, I will then explain why they should be used judiciously.

A limited-ingredient diet, also known as an elimination diet, involves feeding your body a restricted number of foods for a certain period of time. Here are some potential benefits of following a limited-ingredient diet:

Identify food sensitivities: By eliminating certain foods from your diet, you may be able to identify which foods are causing adverse reactions, such as bloating, stomach pain, or skin rashes.

Improve digestion: Limiting the variety of foods in your diet can help ease digestive symptoms like gas, bloating, constipation, and diarrhea.

Enhance nutrient absorption: When you reduce the number of foods you eat, your body may have an easier time absorbing nutrients, vitamins, and minerals from the foods you do eat.

Support weight loss: If you want to lose weight, a limited-ingredient diet can help you control portions and make healthier food choices.

Reduce inflammation: Certain foods can trigger inflammation, causing pain, fatigue, and other health issues. By avoiding these foods, you may be able to reduce inflammation and improve your overall health.

Improve mental clarity: Some people report improved clarity and focus when following a limited-ingredient diet.

The ketogenic diet is a low-carbohydrate, high-fat diet that aims to put the body in a state of ketosis, burning fat for energy instead of carbohydrates. While the ketogenic diet can aid in weight loss and certain health conditions, it is not necessarily intended to be a long-term solution for everyone.

Some people may find that they can stick to a ketogenic diet long-term and continue to see benefits, while others may find it difficult to maintain over time. Additionally, some health experts caution that a long-term ketogenic diet may be associated with potential health risks, such as nutrient deficiencies, an increased risk of heart disease, and non-alcoholic fatty liver disease.

The carnivore diet is a diet that primarily consists of animal products such as meat, fish, eggs, and dairy while excluding most plant-based foods. While some people may find benefits from following a carnivore diet in the short term, it is generally not recommended as a long-term solution for most people.

The main concern with a long-term carnivore diet is the potential for nutrient deficiencies, particularly in vitamins, minerals, and fiber that are typically found in plant-based foods. Additionally, a diet high in animal products has been associated with an increased risk of heart disease, certain types of cancer, and non-alcoholic fatty liver disease.

It’s also worth noting that there is limited research on the long-term effects of a carnivore diet, and much of the existing research is focused on short-term outcomes. Therefore, it is difficult to fully assess the safety and effectiveness of a long-term carnivore diet.

A vegan diet is intended to be a long-term solution for those who follow it. A vegan diet can provide all the necessary nutrients for good health when planned appropriately. This includes adequate protein, iron, calcium, vitamin B12(supplement), and other important nutrients. Yes, the human body does synthesize vitamin B12; however, it does so in the colon and is not absorbed in any appreciable amount, ultimately finding its way into our excrement and into our toilet.

Research has shown that a well-planned vegan diet can offer a range of health benefits, such as a lower risk of heart disease, high blood pressure, type 2 diabetes, and certain types of cancer. Additionally, a vegan diet has a lower environmental impact than a diet that includes animal products.

However, it’s important to note that simply eliminating animal products from one’s diet does not automatically make it healthy. It’s essential to ensure that the diet is balanced and includes a variety of whole plant-based foods to provide all the necessary nutrients. Working with a registered dietitian can help ensure that a vegan diet is nutritionally adequate and sustainable for the long term.

It’s important to note that while limited-ingredient diets can be beneficial for some individuals, they may not be necessary or appropriate for everyone. No single diet is a one-size-fits-all solution, and individual needs and preferences should be considered. They should be followed under the guidance of a healthcare professional, especially if you have underlying medical conditions or are at risk of nutrient deficiencies.

And finally, my personal favorite and what I found works best for me.

The Mediterranean diet is considered a good long-term solution for overall health and well-being. This eating pattern is based on the traditional cuisine of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain.

Research has shown that a Mediterranean diet can reduce the risk of chronic diseases, including heart disease, stroke, diabetes, and some cancers. This is because the diet is high in fruits, vegetables, whole grains, legumes, nuts, and olive oil and low in saturated and trans fats, red meat, and processed foods.

In addition, the Mediterranean diet is not a limited-ingredient diet and is sustainable and adaptable to various dietary preferences and cultural traditions. It emphasizes the enjoyment of food and the importance of social eating, which can lead to better mental health and social connections.