Overview of Trend Diets

Trend Diets Overview

• Popular for weight loss and disease management
• Concerns about safety and effectiveness; lacks clinical trial evidence

Protein-Sparing Modified Fasting (PSMF) Diet

• Description: 6-month program
  • Phase 1: 1.5-3 grams of lean protein per kg body weight (without fat) daily; 20 grams of carbohydrates (non-starchy); limited fat intake (e.g., olive oil).
  • Phase 2: Gradual increase in carbs to 90 grams per day, minimal fat intake.
• Pros: Supports muscle preservation.
• Cons: Highly restrictive, potential for nutritional deficiencies, possible weight regain, requires supplements (multivitamins, potassium, calcium, magnesium, sodium).
• Note: Not recommended for patients with liver, kidney, or gout issues.

Ketogenic (Keto) Diet

• Description: Low carbohydrate, high fat diet
  • Macronutrient breakdown: 75% fat, 20% protein, 5% carbohydrates.
• Pros: Shifts metabolism to fats and ketones; effective for epilepsy, Alzheimer's, Parkinson's; reduces blood sugar and insulin, appetite suppression.
• Cons: Risk of missing essential nutrients; potential for high cholesterol, requires supplements (multivitamins, minerals).
• Note: Not recommended for patients with high cholesterol/dyslipidemia.

Karatay Diet

• Description: Inspired by Ibn Sina; advocates for 2 meals per day, focusing on fresh, natural, Mediterranean foods; low carbohydrate, high protein breakfasts (up to 30 grams); no eating after 6-8 PM; encourages movement and hydration.
• Pros: Emphasizes fresh, balanced food intake; minimal deficiencies.
• Cons: Adherence may be challenging.
• Note: Not recommended for patients with underweight, diabetes mellitus, or metabolic diseases.

Paleo Diet

• Description: Mimics Paleolithic diet (hunter-gatherer); includes lean meats, fish, fruits, vegetables, nuts, and seeds; excludes dairy, legumes, and grains.
• Pros: Encourages weight loss; improves glucose tolerance; lowers triglycerides, and helps with appetite management.
• Cons: Absence of grains, legumes, and dairy could lead to deficiencies; limited long-term clinical studies to prove safety and efficacy; expenses.

Intermittent Fasting

• Description: Fasting for 12-18 hours per day, with a 6-10 hour eating window.
• Pros: Focus on healthy eating; emphasizes reduction of carbs.
• Cons: Not suitable for everyone.
• Note: Not recommended for patients with diabetes, chronic diseases; though it is recommended for individuals with insulin resistance, PCOS, and high-intensity training.

Dukan Diet

• Description: Phases emphasizing protein (unlimited in the initial phase), then gradual introduction of non-starchy vegetables and carbs; involves a consolidation stage.
• Cons: High protein may harm the liver and kidneys; not a balanced diet, lacking in some nutrients
• Note: Not recommended for patients with liver, kidney, or gout issues

Clean Bulking and Shredding

• Description: Bulking involves consuming 500-1000 extra calories; while Shredding involves reducing calories.
• Pros: Targets muscle gain or fat loss effectively
• Cons: Not a balanced approach; excessive protein is potentially harmful to the liver and kidneys.
• Note: Not recommended for patients with liver, kidney, or gout issues.

Carb Cycling

• Description: Varying carbohydrate intake across days (high on workout days, low on rest); tailored to an individual plan.

Carb Loading

• Description: Method for endurance events, consuming higher complex and simple carbohydrates leading up to a performance day. This involves intensity training for glycogen depletion and replenishment.
• Pros: For endurance sports to increase performance.
• Cons: Requires precise planning. Not sustainable or recommended for regular use.

This quiz explores popular trend diets such as the Protein-Sparing Modified Fasting and the Ketogenic diet. It discusses their phases, pros and cons, as well as safety concerns and effectiveness in weight loss and disease management. Test your knowledge on these dietary approaches and their implications!