Analyzing Trendy Diets - Ezekiel Nwaigwe

Keto, Paleo, and Vegan are just a few of the many diet trends out there, but have you ever wondered if any of these diets actually work?
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Ketogenic Diet

The ketogenic diet is based on the intake of high-fats, followed by a moderate amount of protein, and very little carbohydrates. Many people choose to adopt this diet to lose weight, burn fat, and get lean. As the name suggests, the goal of this diet to put the body into a state of “ketosis”, in which biological molecules called ketone bodies are produced from the burning of fats when carbohydrates are not available in the body. As a person continues this diet, more and more of their body fat is burned and the individual can begin to experience weight loss.

In general, being in a state of ketosis is accepted to be safe when ketone bodies are only produced in small concentrations in the body. Short-term side effects from the ketogenic diet can include some symptoms that are referred to as the keto flu and are characterized by nausea, vomiting, fatigue, dizziness, insomnia, and difficulty exercising. However, long-term side effects can include excess fat build up in the liver, a lack of protein in the blood, painful hard deposits in the kidneys called kidney stones, and vitamin and mineral deficiencies. In extreme cases,  it may be possible for concentrations to reach dangerous levels to a point that the body becomes acidic in a condition called ketoacidosis, which is commonly experienced among diabetics. 

Conclusions
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Ketogenic diets may cause physical complications including ketoacidosis. Also, breastfeeding mothers might be especially sensitive to this condition. In general, diabetics are usually the demographic most at risk and should seek extra care for prevention. Furthermore, individuals with liver failure, inflamed pancreas, and certain metabolic disorders such as those that have difficulty metabolizing fats, should avoid this diet for safety.

Paleolithic Diet

This diet is yet another popular one, but is it really what people think it is? There is much debate on what foods are included in this diet, and specifically about whether or not carbs are an abundant portion in it. Many avid followers consider this diet to be based on what hunter-gatherers may have eaten before farming existed. Such foods accordingly include meat, fish, some fruits, certain vegetables, nuts and seeds, but no legumes, grains, dairy, refined sugar, or processed foods. However, according to scientists and anthropologists, researchers who study human evolutionary history, the paleo diet largely contains meat, insects, nuts, seeds, legumes, and carbohydrates including potatoes and barley.

Clinically speaking, this diet, as detailed by scientists, is favorable over the modern diet of heavily processed foods since it includes more nutrient-rich foods. However, researchers warn that there is risk for deficiencies in calcium and vitamin D, which are needed for bone health. Furthermore, there is the risk of kidney and heart disease, and some cancers from saturated fat and protein consumed above recommended levels.

Conclusions

Paleo diets that consist of meat, insects, seeds, nuts, and plant foods that also includes carbs such as potatoes and grains, has shown to be beneficial over the average American diet. However, there is a risk for deficiencies in calcium, vitamin D, and risk for kidney and heart disease, and some cancers from excess saturated fat and protein.
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Vegan

​The vegan diet is arguably the most strict diet today, being 100% plant-based without any animal products. This diet consists of all plant products including whole grains, legumes, nuts, seeds, fruits and vegetables. This diet does not allow meat, dairy, eggs, or any animal product. According to scientists, this diet can be adopted as part of a healthy lifestyle, but there is considerable risk for nutritional deficiencies. Specifically, vegans are at risk for deficiency in protein, essential fatty acids, calcium, vitamin B12, vitamin D, zinc, iodine, and iron.

Conclusions

​The Vegan diet is a strictly plant-based diet that does not include any animal products, whatsoever. Common foods can include foods such as bread, pasta, rice, potatoes, fruits and vegetables, whole grains, nuts, and seeds. It is possible to practice a vegan diet and keep healthy, however, due to higher nutritional deficiency risk, it is important that followers are well-educated about nutritional options as to prevent deficiencies. The key nutrients that vegans are at risk for becoming deficient in include protein, essential fatty acids, calcium, vitamin B12, vitamin D, zinc, iodine, and iron.


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