Liquid diet? Grapefruit diet? Twelve hundred calorie diet?
If you're over a certain age, the chances are high that you've been exposed to several fad diets, each one claiming to be the best way for you to stay healthy or lose fat. But which diet really is the best? Spoiler alert: it's none of the ones listed in the first sentence-- the only things they're good at is leaving you severely malnourished or at risk of suffering from female athlete triad!
When it comes to what is best, that depends on what you value the most. Are you looking for the diet that is linked to the longest lifespans? Studies show us that the demographic in America with the longest lifespan is Seventh-Day Adventists, a denomination whose adherents are known to eat vegetarian or vegan diets and tend to not drink alcohol. On average, male Seventh-Day Adventists live 7 years longer than other males, while female Seventh-Day Adventists live 4 years longer than other females.
Are you looking for the best heart health? Research consistently shows over the past decade that the Mediterranean diet, high in healthy fats found in olive oils, avocados and nuts, has the greatest positive impact on heart health. Adherents to this diet typically see positive changes in their lipid or cholesterol profiles over time.
But I bet you're looking for the best diet for fat loss? This is where it gets fun. Dozens of studies have compared low-fat versus low-carb versus intermittent fasting (aka time-restricted eating) versus Paleo versus vegan... and the results are totally mixed! There are more studies showing an edge for low carb versus low fat, and there are more studies showing an edge for intermittent fasting versus low carb or low fat. Furthermore, when studies last longer than a year, vegan and vegetarian diets take the victory in many studies. What we know for certain is this: the most important 2 elements to fat loss are 1) being in a caloric deficit consistently over time, and 2) adhering to your diet. Consuming an adequate amount of macronutrients and micronutrients and adhering to the diet lifestyle you've chosen is your key to success. Cutting out an entire food group isn't sustainable for most people if your body is already accustomed to those food groups and isn't suffering any adverse effects. Pick the one that gives you the most options for happiness, and you will happily reach your fitness and wellness goals!
I struggle with a pure plant based diet as I am never satiated despite consuming large amounts of legumes, beans, avocado etc. I do better when I add small amounts of dairy and eggs, and occasionally some fish and lean meats. Although it’s the Mediterranean diet where I can intermittently fast rather easily, and seem to maintain my best energy levels.