Carbohydrates are the primary energy source for the body but once this source has been depleted, the body still needs to function effectively. So the body would then use fats.

So intermittent fasting is not for you??

At least that’s not the end of the road!!

What are these alternatives for both men and women??

1. Ketogenic Diet

A ketogenic diet primarily consists of high-fats, moderate-proteins, and very-low-carbohydrates. The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein and 5% to 10%carbohydrates. These percentages can be applied to the caloric needs needed per person. According to the NHS, the total calories for males should be approximately 2500 kcal per day and 2000 kcal for females per day.

How the body responds to a Keto diet?

Carbohydrates are the primary energy source for the body but once this source has been depleted, the body still needs to function effectively. So the body would then use fats.

So how does this work?

The basic physiology is that once the liver has used up its carbohydrate reservoirs by gluconeogenesis, the body will then use ketone bodies via ketogenesis, as an energy alternative. This happens when blood glucose is so low and very little insulin is secreted so the body breaks down its fat stores in order to sustain the energy demands of the body. The resulting product of ketogenesis is ketone bodies.

As a ketogenic diet is sustained, these ketone bodies accumulate in the body and this metabolic state is referred to as "nutritional ketosis." As long as the body is deprived of carbohydrates, metabolism remains in the ketotic state.

Why is Keto beneficial for you?

Research has shown that a low-carbohydrate, ketogenic diet extends longevity in adult male mice and motor function, memory, and muscle mass are preserved in aged ketogenic mice. As fats produce less free radicals than carbohydrates when broken down, these can be attributed to many anti-ageing attributes such as loss of skin elasticity, wrinkles, greying hair, hair loss, and changes in hair texture as well as development of chronic diseases and other issues.

What to eat on a keto diet and what to avoid?

To Eat:

· Seafood

· Low carb veggies such as asparagus, avocado, broccoli, cabbage, cauliflower, cucumber, green beans, eggplant, kale, lettuce, olives, peppers (especially green), spinach, tomatoes, zucchini

· Cheeses such as blue cheese, brie, camembert, cheddar, chevre, colby jack, cottage cheese, cream cheese, feta, goat cheese, halloumi, Havarti, Limburger, manchego, mascarpone, mozzarella, muenster, parmesan, pepper jack, provolone, romano, string cheese, Swiss

· Meat & Poultry – grass-fed if possible

· Eggs

· Coconut oil, olive oil

· Plain greek yogurt

· Nuts and seeds

· Berries, olives

· Butter and cream (pure butter and full cream products)

· Unsweetened tea and coffee

· Dark chocolate and cocoa powder

Not to Eat:

· Sugary foods such as sodas, candy, sports drinks, cookies, biscuits, desserts, cakes, pastries, sweetened yogurts, ice-cream, and breakfast cereals. This includes honey.

· Starchy foods such as bread, tortillas, pasta, rice, couscous, potatoes, sweet potatoes, corn, beetroot, French fries, chips, crisps, bagels, crackers, legumes (most dried beans), cereal, porridge, oatmeal, and muesli.

· Some fruits such as bananas, raisins, dates and mangoes

· Beer and juice

· Fat-free or low fat products

· Gluten-free foods

2. Mediterranean Diet

The Mediterranean diet is a diet which is rich in fruits, vegetables, legumes, and cereals (unrefined), with olive oil as the only source of fat, moderate consumption of red wine especially during meals, and low consumption of red meat. So how does this diet affect the body and why is it so good?

Firstly, this diet gets at the root of many health problems:

· Inflammation

· Oxidative stress and

· An unfavourable gut micro-biome.

By eating more fruits, vegetables and whole foods, the body is able to process these quality foods which leads to better overall health. This has been shown to be beneficial for all cause and cardiovascular mortality, lipid metabolism, blood pressure, and several different disease states such as endothelial dysfunction and overweight. It is also beneficial for those struggling with diabetes or for those who have had a stroke.

What to eat on MD?

1. Seasonal, field-grown vegetables: Fresh salads, tomatoes, eggplant, cucumber, cabbage, rocket, radishes, garlic, onion spinach, and lettuce. Vegetables are characterized by many nutrients, including dietary fibre, potassium, vitamin A, vitamin C, vitamin K, copper, magnesium, vitamin E, vitamin B6, folate, iron, thiamine, niacin, and choline.

2. Legumes: Chickpeas, lentils, and beans. Major ingredients of legumes are protein, fibre, phytosterols, folate, vitamin B6, flavones, and various minerals.

3. Fruits: Citrus fruits such as oranges and pomegranates, berries, figs, grapes, and “orange fruits” (e.g., apricots, peaches, nectarines, and cantaloupes). Among many other nutrients, fruits provide dietary fibre, potassium, and vitamin C but also flavonoids and terpenes.

4. Nuts: Pistachios, almonds, peanuts, hazelnuts, and walnuts. Nuts are a rich source of monounsaturated and polyunsaturated fatty acids including linoleic andlinolenic acid, phenols, flavonoids, isoflavonoids, phytosterols and phyticacid, vitamin E, vitamin B2, folate, and fibre as well as minerals and trace elements such as magnesium, phosphorus, potassium, copper, and selenium

5. Grains: Single foods (e.g., rice, oatmeal, and popcorn), as well as products that use grains as an ingredient (e.g., bread, cereals, crackers, and pasta). Whole grains area source of nutrients such as dietary fibre, iron, zinc, manganese, folate, magnesium, copper, thiamine, niacin, vitamin B6, phosphorus, selenium, and riboflavin.

6. Fish/Seafood: Sardines, mackerel, mussels, octopus, oysters, salmon, sea bass, shrimp, squid, and tuna. The most important bioactive nutrients in fish are generally considered to be the n-3 long-chain polyunsaturated fatty acids, eicosapentaenoic acid(EPA) and docosahexaenoic acid.

7. Alcohol: Red wine as part of a meal. Resveratrol might be a key ingredient in red wine

8. Extra-Virgin Olive Oil: This oil is a rich source of monounsaturated fatty acids and polyphenols or other secondary plant metabolites (e.g., oleuropein, tyrosol, hydroxytyrosol, secoirodoids, and lignans.

What foods should be avoided?

· Refined grains, such as white bread, white pasta, and pizza dough containing white flour

· Refined oils, which include canola oil and soybean oil

· Foods with added sugars, such as pastries, sodas, and candies

· Deli meats, hot dogs, and other processed meats

· Processed or packaged foods

3. Paleo Eating Plan (PEP)

Oh Boy!! Another diet. So how is this one different from the two mentioned above.

The PEP resembles what human hunter-gatherer ancestors ate thousands of years ago. As these individuals were scattered around the world, it is believes that they ate whole foods which they could easily find in that area, which the core of this eating plan. A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds and limits foods that became common when farming emerged which includes dairy products, legumes and grains.

This diet is similar to the mechanics of the ketogenic diet and the Mediterranean diet, as it is technically in between the two.

So what should you eat?

Meat: Beef, lamb, chicken, turkey, pork and others.

Fish and seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.

Eggs: Choose free-range, pastured or omega-3 enriched eggs.

Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.

Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.

Tubers: Potatoes, sweet potatoes, yams, turnips, etc.

Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.

Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and others.

Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.

The following should be avoided:

“Simple rule: If it’s produced in a factory, avoid it!!”

· Sugar and high-fructose corn syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream and many others.

· Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.

· Legumes: Beans, lentils and many more.

· Dairy: Avoid most dairy, especially low-fat

· Some vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.

· Trans-fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.

· Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Use natural sweeteners instead.

· Highly processed foods: Everything labelled “diet” or “low-fat” or that has many additives. Includes artificial meal replacements.

References:

1. Masood W, Annamaraju P, Uppaluri KR. Ketogenic diet. Stat Pearls [Internet]. 2020 Mar 29.

2. NHS. What Should My Daily Intake of Calories Be?.[Internet]. Online. NHS. Available from: https://www.nhs.uk/common-health-questions/food-and-diet/what-should-my-daily-intake-of-calories-be/

3. Medical News Today. How do free radical affect the body?. [Internet]. Online. Medical News Today. Available from: https://www.medicalnewstoday.com/articles/318652#How-do-free-radicals-damage-the-body

4. Healthline. 16 Foods to Eat on a Keto Diet.[Internet]. Online. Healthline. Available from: https://www.healthline.com/nutrition/ketogenic-diet-foods

5. Healthline. 14 Foods to Avoid (Or Limit) on a Low-Carb Diet. [Internet]. Online. Healthline. Available from: https://www.healthline.com/nutrition/14-foods-to-avoid-on-low-carb

6. Andreas Eenfeldt. Keto Diet Foods. . [Internet].Online. Diet Doctor. Available from: https://www.dietdoctor.com/low-carb/keto/foods

7. Sofi F, Cesari F, Abbate R, Gensini G F, Casini A. Adherence to Mediterranean diet and health status: meta-analysis. BMJ 2008;337 :a1344 doi:10.1136/bmj.a1344

8. Samantha Cassetty. Everything you need to know about the Mediterranean diet, according to a dietitian. . [Internet]. Online. BETTER By Today. Available from: https://www.nbcnews.com/better/lifestyle/everything-you-need-know-about-mediterranean-diet-according-dietitian-ncna1004021

9. Schwingshackl L, Morze J, Hoffmann G. Mediterranean diet and health status: Active ingredients and pharmacological mechanisms. British journal of pharmacology. 2020 Mar;177(6):1241-57.

10. Medical News Today. Our guide to the Mediterranean diet. [Internet]. Online. Medical News Today. Available from: https://www.medicalnewstoday.com/articles/324221#building-a-meal-plan

11. Herries A.Health 2 weeks ago Paleo Diet: Beginner’s Guide, Benefits, Meal Plan, and Food List.

12. Healthline. The Paleo Diet — A Beginner's GuidePlus Meal Plan. [Internet]. Online. Healthline. Available from: https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu#TOC_TITLE_HDR_4

13. Medical News Today. Paleo diet meal plan: A simple guide. [Internet]. Online. Medical News Today. Available from: https://www.medicalnewstoday.com/articles/324405

14. Mayo Clinic Staff. Paleo diet: What is it and why is it so popular? [Internet]. Online. Mayo Clinic. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182

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