Trend Diets PDF

Trend Diets Overview Popular for weight loss programs or managing specific diseases. Concerns: Safety and effectiveness questioned; lacks evidence-based clinical trials. I. Protein-Sparing Modified Fasting (PSMF) Diet Description: Phase 1: o Lasts 6 months....

Trend Diets Overview Popular for weight loss programs or managing specific diseases. Concerns: Safety and effectiveness questioned; lacks evidence-based clinical trials. I. Protein-Sparing Modified Fasting (PSMF) Diet Description: Phase 1: o Lasts 6 months. o 1.5–3 grams lean protein/lean kg (weight without fats) (poultry, fish, eggs). o 20 grams of carbs/day (non-starchy vegetables). o Fats limited to small amounts (e.g., olive oil in salads). Phase 2: o Gradual increase in carbohydrate intake to 90 grams/day. o Olive oil remains minimal. Pros: High protein focus supports muscle preservation. Cons: Highly restrictive (limits calories, carbs, and fats). Nutritional deficiencies and potential for weight regain. Supplements required: Multivitamins, potassium, calcium, magnesium, sodium. N.B.: Not recommended for patients with liver / kidney / gout diseases II. Ketogenic Diet (Keto) Description: Low-carb, high-fat diet. Macronutrient breakdown: 75% fats, 20% proteins, 5% carbs. Shifts metabolism from carbs to fats and ketones. Pros: Effective for conditions: like epilepsy, Alzheimer’s, and Parkinson’s. Reduces blood sugar and insulin levels. Appetite suppression. Cons: Risk of missing essential nutrients. Potential for high cholesterol. Supplements required: Multivitamins and minerals. N.B.: Not recommended for patients with high cholesterol / dyslipidemia diseases III. Karatay Diet Description: Inspired by Ibn Sina. Advocates for 2 meals/day for health. Focuses on fresh, natural, and Mediterranean foods. Low-carb, prioritizes high-protein breakfasts (up to 30 grams). No eating after 6–8 PM, encourages movement and hydration. Pros: Emphasizes fresh and balanced food intake. Minimal deficiencies. Cons: No major drawbacks noted, but adherence may be challenging for some. N.B.: Not recommended for patients with underweight / DM / metabolic diseases IV. Paleo Diet Description: Mimics the Paleolithic-era diet (hunter-gatherer style). Includes lean meats, fish, fruits, vegetables, nuts, and seeds. Excludes: dairy, legumes, and grains introduced during farming. Pros: Encourages weight loss. Improved glucose tolerance, blood pressure, and Lower triglycerides. Better appetite management. Cons: Absence of grains, legumes, and dairy can lead to fiber, calcium, and vitamin deficiencies. No long-term clinical studies on safety or effectiveness. Expense: Wild game, grass-fed meat, and nuts can be costly. V. Intermittent Fasting Description: Fast for 12–18 hours/day. Start eating 3–5 hours after waking up. Eating window: 6–10 hours/day. Stay hydrated with water and zero-calorie drinks during fasting. Emphasize healthy foods and reduce carbs for weight loss. N.B.: Not recommended for patients with DM / chronic diseases N.B.: Recommended for patients with insulin resistance / PCO diseases + high intensity training VI. Dukan Diet Phases: 1. Attack Phase: (1–10 days) o Unlimited lean protein + 1.5 tbsp oat. 2. Cruise Phase: (months) o Add selected non-starchy vegetables + 1.5 tbsp oat. 3. Consolidation Phase: (10 days per kg lost) o Add: ▪ Cheese. ▪ 1 fruit piece. ▪ 2 slices of bread. ▪ 1 celebration meal. 4. Permanent Stabilization: o Low-carb diet, except 1 celebration day/week. Cons: Risk of vitamin and mineral deficiencies. Supplements required. Not considered a balanced diet. VII. Clean Bulking & Shredding Description: Bulking: +500–1000 calories. Shredding: -500–1000 calories. Macronutrient split: 40% protein, 30% carbs, 30% fats. Pros: Targets muscle gain or fat loss effectively. Cons: Not balanced; excessive protein can harm liver and kidneys. N.B.: Not recommended for patients with liver / kidney / gout diseases VIII. Carb Loading For Long-Duration Events (>1 hr) Method 1 (3 days): o High complex carbs during day + simple carbs during/after training. o Macronutrient split: 70% carbs, 15% protein, 15% fat. o Low-intensity training. Method 2 (7 days): o First 4 days: High-intensity training, macronutrient split: ▪ 55% carbs, 30% protein, 15% fat (glycogen depletion). o Next 3 days: Low-intensity training, macronutrient split: ▪ 70% carbs, 15% protein, 15% fat (glycogen replenish). Pros: Effective for endurance events. Cons: Not sustainable for general use; requires precise planning. IX. Carb Cycling Description: High carb intake on training days. Low carb intake on rest days. Weekly calorie intake is calculated to fit the regimen.