Food

Here's What Nutritionists REALLY Think About All the Most Popular Diets

Experts weigh in on the pros and cons of keto, Paleo, Whole30 and more

by Sharon Feiereisen | COMMENT

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Atkins Diet A high-protein, low- to no-carb diet. "With time, the Atkins concept of eating all the meat and eggs you can consume while eliminating most, if not all, carbs has evolved into a less regimented plan," notes Zembroski. "The newer Atkins plan now includes eating some complex carbs while eliminating all refined and simple carbohydrates such as white bread and pasta.

Pros: It may help improve blood sugar and triglyceride levels, according to Terra's Kitchen nutritionist, Dr. Lisa Davis, PhD, PA-C, CNS. It can also help you lose weight fast. "There are two major reasons: One, a reduction of simple carbohydrates causes the reduction of water stored in tissues. A gallon of water lost is equivalent to 8 pounds. Two, the reduction in the circulating levels of insulin — the master fat-storage hormone. Simple sugars cause elevation in blood sugar and insulin levels which will take any excessive unused energy and store it as fat," Davis says. She also notes that, despite the higher protein and fat intake, the Atkins diet can help reduce long-term blood-sugar problems.

Cons: "It tends to be higher in saturated fat and cholesterol due to larger intake of animal products and can be very low in dietary fiber due to avoidance of high fiber plant foods," says Davis. People are "afraid" of carbs — vegetables are carbs! You should question the long-term viability of any diet that tells you to limit your vegetable intake. "Atkins also prohibits certain antioxidant- and nutrient-dense foods like fruit, whole grains and legumes because of higher carbohydrate content," says Davis. Zembroski adds that some people suffer from severe constipation. "The elimination of soluble and insoluble fiber can alter the gut bacteria and reduce gut motility, causing poor elimination." Moreover, he notes, some people can't and don't discern between a healthful grass-fed protein source and processed meats and meat by-products. Processed meats and their additives and chemicals increase the risk for chronic disease. "The Atkins diet also offers snack bars and meal replacements, which are loaded with artificial sweeteners and flavors," Zebroski says.

Image via @ketomena

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