Another year, another group of diet trends. Diet culture can put our health in danger more than it can help it. Continue reading to discover the realities of some 2020 diet trends.
Ketogenic Diet. A diet that was first intended for children with epilepsy as it was proven to reduce the frequency of seizures. It is very high in fat and low in carbohydrates. In 2020, many people are trying this diet to lose weight, and there is typically short-term success. However, the long-term results have not been studied. By following a ketogenic diet, you are restricting yourself from carbohydrates. To put this into perspective, you can only have the equivalent of 20 to 50 grams of carbohydrates (1 banana = 20 g). Through carbohydrate deprivation, you put yourself at risk for micronutrient deficiencies that include but are not limited to phosphorus, selenium, magnesium, and vitamins B and C. Other risks include liver problems, kidney problems, constipation, and mood swings.
Meat Alternatives. These are a great option if you are vegetarian or vegan, however they should not be eaten in excess. No matter how healthy the packaging looks, they often include excess sugar, fat, and sodium to improve the flavor profile.
Intermittent Fasting. Basically, lets just stop eating all together because none of the other diet trends have been effective long term. Intermittent fasting has increased in popularity, and it has very good reason to. Several studies show its benefit in weight loss, but also improved insulin resistance and blood sugar control. However, these studies only show short term results. Calorie reduction long term can slow down our metabolism and lead to weight gain. It’s important to note that our body does fast when we sleep. According to registered dietitian, Rachel Miller, its okay to extend that fasting period by not eating anything after 8 pm until 10 am the next morning. She encourages listening to hunger cues to help guide mealtimes. Rachel also explains that not everyone is a breakfast person, but we should realize that it is important to fuel our bodies at some point in the beginning of our day.