Comparing Different Diets & Food Plans

 

Confused about diets? 

Read basic principles about understanding weight loss and weight management and compare diets below. See which one is the best fit for you.

General notes:

  1. Following different diets is similar to going to different schools. They can offer the same degree, i.e; weight loss. One can graduate from any school and most provide the education but what we get out of it, depends on how committed we are (discipline) and circumstances (our metabolic, hormonal and genetic profile).

  2. Any diet can work as long as we follow the basic principles.

  3. Extreme diets are not sustainable so moderation should be the key.

  4. Diet is less about a quick fix and more about lifestyle and health optimization 

  5. Calories count the same way in all diets although the composition and style of a diet may play a role in determining how efficiently calories can be burnt.

 

Follow these 3 steps and get started

  1. See the table below. This provides information about how many calories per gram macro-nutrients provide. Also learn how to read food labels. 

  2. Check what your caloric needs are and pick your calories. (1000, 1500, 2000 or any number)

  3. If you are just trying to follow a daily caloric goal without subscribing to a specific diet, simply follow the table below and get your daily amount of macro-nutrients based upon how many calories you'll be eating. This is the simplest and easiest way to stay within your caloric budget. However, based upon your metabolic needs, if you need to follow a specific diet, (cardiometabolic, mito, plant based, autoimmune or any listed on this site), go along with it but keep in mind that the macro-nutrients provide the same calories per gram no matter what diet we follow.

    • One gram of carbohydrate = 4 calories

    • ​One gram of protein = 4 calories​

    • One gram of fat = 9 calories 

Important principles to keep in mind when following any type of diet or even when not following any diet.

  • No one needs sugar. (well, may be only our taste buds do). Say goodbye to sugars, refined carbs and processed foods.

  • Incorporate exercise in general but specially when lowering your caloric intake to avoid sluggish metabolism.

  • Read more on weight loss tips to be able to comply with any diet

  • Most powerful tools are 1) fasting and 2) low carb diets 

Below is a detailed comparison among several food plans. Check to see which plan fits your needs best.

In addition to diets below mentioned in detail below, check out the newly added Longevity Focused Diet which provides tremendous metabolic and anti-aging benefits.

Plant Based Diet: 

Plant based or vegan diet is gaining popularity for several reasons. Many people choose this for moral/ethical reasons. Additional benefits include 

  1. Weight loss/Weight maintenance

  2. Improved blood glucose control as long as the diet does not include processed foods an sugars.

  3. Reversal of several cardiovascular issues including high cholesterol and atherosclerosis.

Elimination Diet:

Elimination diet is best suited for people who experience several gastrointestinal and inflammatory symptoms such as

  1. Fatigue

  2. Gastrointestinal symptoms

  3. Joint pains

  4. Migraines

  5. Skin rashes

  6. Frequent urinary symptoms and

  7. Several additional symptoms which can be triggered by immune mediated food reactions. Symptoms should closely be monitored on elimination diet and once trigger foods are identified, these must be removed. If several trigger foods are identified, it is recommended to get a full gut evaluation. 

Cardiometabolic Diet:

Cardiometabolic diet is best suited for several metabolic issues. See additional details under cadiometabolic diet. It must be noted that this diet involves cutting sugars and processed foods. Regardless of whether or not you have diabetes, removing sugar and cutting daily carbohydrate intake to a minimum will help with overall cardiometabolic health. 

  1. Keep sugar intake to a close zero

  2. Keep overall carbohydrate intake to less than 150 grams including fiber

  3. Try always eating fiber rich carbohydrates

  4. Choose healthy fats (poly and monounsaturated over trans fats)

  5. Choose this diet for cardio or metabolic conditions such as

    1. Metabolic syndrome

    2. Pre-diabetes

    3. Insulin resistance

    4. Androgenic (male type) obesity

    5. PCOS (in females)

ReNew Diet:

ReNew diet is best suited for overall health and improvement in energy levels. Maintaining a well balanced diet free of processed foods can prevent several health problems. In addition, this diet helps achieve optimal balance in terms of macro and micro-nutrients which the body needs to stay healthy. This diet is best suited for those looking to jump start their metabolism and achieve a healthy balance while maintaining weight. This diet is conducive to improving health with or after recovering from ailments such as 

  1. Chronic (typically viral) infections

  2. Chronic fatigue

  3. Nutritional deficiencies

  4. Conditions requiring intake of multiple medications which might be nutrient depleting

  5. After prolonged periods of stress

Detox Diet:

Detox diet is specifically designed to remove toxins from the body. Toxins can be in the form of metals, chemicals, drugs or even infectious agents. This diet is usually followed on a temporary basis as it is not necessarily a well balanced diet. However, a gentle daily detox with natural detoxifying agents such as parsley, cilantro, green and cruciferous and anti-inflammatory foods can be incorporated in any diet on a long term basis. This diet is best suited in cases of 

  1. Known or suspected environmental toxicity

  2. Heavy metal exposure such as lead, mercury, arsenic etc.

  3. Toxicity from biotoxins such as mold, lyme disease etc.

  4. Individuals with genetic SNPs such as MTHFR, COMT and several others may benefit from periodic gentle detox as they are at risk of accumulating toxins fairly rapidly. 

Mito Diet:

Mito or Mito Flex diet plan places focus on health conditions which lead to deterioration of mitochondrial function. Some of these conditions are neurological problems such as

  1. Alzheimer disease

  2. Parkinson disease

  3. Multiple Sclerosis

  4. Several Autoimmune diseases

  5. Accelerated aging

Specific biomarkers must be monitored when following these diets. Mito and Mito-flex diet plans are similar to ketogenic diets in which nutritional ketosis is achieved and can lead to weight loss. However, these diets ensure intake of sufficient anti-oxidants to mitigate some of the risks associated with traditional ketogenic diets. 

above comparison is just a general guideline and based upon individual situation and preferences, any diet can be followed with almost all conditions with good results. 

 

All above mentioned diets must be followed under the supervision of a medical professional and appropriate monitoring must be performed to achieve optimal results.    

Indicates primary features of the diet

Indicates secondary features of the diet 

Important Notice:

This website and its contents are for the purposes of general information and education only and are not to be used for diagnosis or treatment without the supervision of a healthcare provider.

Email info@nutrigenmedicine.com for general information

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