Diet trends: Health benefits of keto and paleo diet, how intermittent fasting works

Thorough research and careful consideration along with meal timings and portion sizes are also essential before integrating these trends into one’s daily routine. (Image: Canva)

What are some popular diet trends going around?

From employees to celebrities, everyone is either following or interested in a diet. The ketogenic and paleo diets are now popular, although they are called fad diets since they emphasise quick weight loss, says Nandan Gijare, managing director of I2CAN. Furthermore, intermittent fasting is increasingly popular for weight control, although it is not considered a fad diet.

What is the science behind these diets?

“A balanced diet provides necessary nutrients while managing calories, helping with weight control, and lowering health risks. It's crucial to choose a diet plan that suits your body type and considers any underlying health issues like diabetes, PCOS, or heart problems. Understanding the diet before starting is essential,” says Tulika Sinha, nutritionist and dietitian at I2CAN.

Trendy diet plans to choose from: 

Keto diet: The ketogenic diet is a high-fat, low-carb plan that shifts the body’s energy source from carbs to fat. By significantly lowering carbohydrate intake, the body utilises stored fat for energy, creating ketones in the liver, says Gijare. The normal keto diet restricts carbs to roughly 10 percent of total calories and includes variations such as Classic, Target, and Cyclical Keto for weight loss. It can also help regulate blood glucose in people with type 2 diabetes and may reduce BMI, waist size, average blood sugar levels, cholesterol, triglycerides, and blood pressure in obese people.

Paleo diet: The Paleo diet focusses on plant-based foods such as vegetables, limited fruit consumption, and unprocessed meats. It contains eggs, nuts, seeds, and seafood and promotes locally sourced, seasonal, and homemade meals. Water, tea, and herbal infusions are the most recommended beverages, with fruit juice added occasionally. The diet eliminates processed foods, grains, legumes, and sugar to boost health through nutrient-dense fruits and vegetables that help with satiety and weight management.

Also see: 12 science-backed health benefits of intermittent fasting

Intermittent fasting: Intermittent fasting is defined as eating and fasting in 16:8 or 5:2-hour periods. It manages energy by employing the body's own carbohydrate breakdown process. Excess sugar is stored as fat with the help of insulin, but fasting lowers insulin levels, prompting fat cells to release stored sugar as energy. To successfully burn fat, insulin levels must be kept low for long periods of time. Eat at earlier hours, such as 7 a.m. to 3 p.m. or 10 a.m. to 6 p.m., avoiding late hours.

Remember that there isn't a one-size-fits-all diet. What works well for one person might not work for another. Instead, choose a diet that is adapted to your lifestyle and goals, as recommended by nutritionists and experts.