Effects of Popular Diet Trends on Body Weight and Health

In recent years, popular diet trends have become the focus of attention for many people seeking weight loss or a healthier lifestyle. These diets may seem appealing due to promises of quick results, their focus on specific food groups, and endorsements from celebrities. However, from a dietitian's perspective, a more scientific approach is necessary to assess the effects of these trends on body weight and overall health.

Keto Diet: Losing Weight by Increasing Fat Intake

The keto diet is a low-carbohydrate, high-fat dietary style aimed at putting the body into a state known as ketosis. In this state, the body uses fats instead of carbohydrates as its primary energy source. In the short term, the keto diet can lead to rapid weight loss. However, relying on fat as the main energy source rather than carbohydrates may also result in a loss of muscle mass. This muscle loss can slow down the basal metabolic rate, potentially setting the stage for weight gain over time.

Moreover, a high intake of fat may increase the long-term risk of cardiovascular disease. Since it's challenging to get enough fiber while on the keto diet, gut health may also be adversely affected. In short, while the keto diet may appeal to those looking for quick weight loss, its long-term effects on health are worth questioning.

Intermittent Fasting: The Importance of Meal Timing

Intermittent fasting aims to reduce calorie intake by restricting eating to specific times. Popular methods include the 16:8 or 5:2 approaches. This diet can lead to weight loss in the short term due to calorie restriction. However, skipping meals and going for extended periods without eating can cause sudden drops in blood sugar levels in some people, which should not be overlooked. For individuals with diabetes, such eating patterns can be dangerous.

In addition to weight loss, intermittent fasting is thought to have some metabolic advantages, such as increasing insulin sensitivity and reducing inflammation. However, its long-term sustainability is still debated. Also, intermittent fasting may trigger eating disorders in some individuals, so this should be considered.

Vegan and Vegetarian Diets: Plant-Based Eating

Vegan and vegetarian diets are based on plant foods and exclude animal products, either partially or entirely. The positive health effects of these plant-based diets include reduced risks of cardiovascular disease, cancer, and diabetes, thanks to low saturated fat, high fiber, and antioxidant intake.

However, getting adequate protein, vitamin B12, iron, and calcium may be challenging. Particularly in vegan diets, deficiencies in these micronutrients can lead to muscle loss, a weakened immune system, and low energy rather than weight loss. If not balanced correctly, these deficiencies can lead to serious health issues.

Paleo Diet: Returning to Stone Age Nutrition

The paleo diet focuses on consuming natural foods like fresh fruits, vegetables, meat, and fish, while excluding grains, dairy, and legumes. Supporters of the paleo diet argue that modern eating patterns are unsuitable for human metabolism and therefore lead to weight gain and chronic diseases.

By restricting processed foods, the paleo diet can promote weight loss for some people. Additionally, eliminating grains and dairy may help reduce inflammation in some individuals. However, completely excluding grains and dairy may lead to nutritional deficiencies in the long run. In particular, a lack of calcium and vitamin D may negatively impact bone health.

Gluten-Free Diet: Is It Beneficial for Those Without Gluten Intolerance?

A gluten-free diet is essential for people with celiac disease or gluten intolerance. However, there is no evidence that gluten directly contributes to weight gain. Therefore, adopting a gluten-free diet is unlikely to aid in weight loss for those without gluten intolerance.

Many gluten-free products are highly processed and may lack nutritional value. Individuals relying on such products may experience weight gain, blood sugar imbalances, and fiber deficiency. For those following the gluten-free trend without a true intolerance, there's a risk of compromising health if the diet is not carefully balanced.

Conclusion: A Balanced and Individualized Approach

While popular diet trends may provide short-term weight loss, their long-term effects on health should be carefully considered. Each person has a unique metabolism, health status, and lifestyle. Therefore, a personalized approach should be preferred over one-size-fits-all dietary rules.

As a dietitian, my recommendation is to focus on balanced and sustainable eating habits instead of excluding a single food group or implementing extreme restrictions. A balanced diet should meet all macro and micronutrient needs and support both physical and mental health. Instead of getting caught up in the allure of popular diets, it’s best to choose a nutrition style that aligns with long-term health goals.

Dietitian Aysu Bozbaş
Dietitian and Nutrition Specialist