A Diet that a Dietitian Recommends in 2022

Keto, Intermittent fasting, Vegan, Gluten free… and the list goes on and on. 

What is the most recommended diet by a dietitian for the year of 2022?

The short answer is… a healthy and balanced diet.

WAIT…… WHAT? ARE YOU SERIOUS? BUT GOOGLE SAYS….

There are millions of diets that are currently trending worldwide, regardless of the language you speak and also the food you eat. The question is, why is there no ONE SINGLE ANSWER?

This is because, the trendy diets that most of your friends and family would probably be discussing about, are mostly restrictive and unsustainable, most importantly, they are not backed up by scientific research at the moment and hence, might lead to dangerous health effects.

Some examples of the current diet trends include:

Keto Diet

Consuming mostly fats while limiting your carbohydrate-based food intake. It was first introduced to be a treatment for children suffering from epilepsy. However, it is a widely practised diet nowadays without evidence-based advice from the health professionals to be used for weight loss. 

Little did we know that carbohydrate does not only function as fuel for our brain and body, but it is also the major fibre intake for our body. So, the next time you feel tired, nauseous or constipated, you know who or what to blame.

Intermittent Fasting

There are several types of Intermittent Fasting such as: 16-8 diet, 5-2 diet, etc… with a common characteristic which is to fast for a certain period of time. 

Practising Intermittent Fasting moderately can be beneficial to some people but not all. In the general population, moderate fasting can help to control your appetite and increase insulin sensitivity which leads to reduced cravings and risk of diabetes.

However, this dietary pattern will contribute to health risk if practised by certain groups such as:1

Condition Why Intermittent Fasting Does Not Work
Those who are pregnant or lactating
  • Increased energy requirement means there is a need for higher food intake
  • Could lead to nutrient deficiencies or malnutrition 
  • Potentially affect the growth of baby/infant 
Children under 12 years of age
  • Children at the stage are in the midst of growing & puberty stage
  • Should not limit food intake to maximise healthy physical and mental development 
Those with a history of disordered eating
  • Need to be monitored carefully 
Shift workers
  • Studies have shown they may struggle with fasting regimens because of shifting work schedules.
Those who need to take medication with food at regimented times 
  • Some medicines cannot be taken with an empty stomach 

 

*If you have a medical condition, it is always best to consult your doctor before commencing on Intermittent Fasting (IF).

Gluten Free Diet

A gluten-free diet excludes food containing gluten, which is commonly found in wheat, barley, rye and triticale. It is only beneficial for people with coeliac disease due to its restrictive nature. You will be losing out on lots of essential vitamins and minerals such as iron, calcium, fibre, B-vitamins and folate. 

OH NO… THEN WHAT IS THE BEST DIET FOR WEIGHT LOSS/HEALTH? 

Sticking back to the basics.

Based on the Australian Guide to Healthy Eating, each age group requires a different amount of nutrient intake. https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-adults

 One should always have a source of protein, whole grain carbohydrates and healthy fats in each meal. 

For more ideas on how to achieve the best weight loss diet, book a dietitian  from the Inside Health Nutrition to access the best personalised meal plan for 2022. 😊  

Written By: Kee June Ooi (Accredited Practising Dietitian)

References:

  1. https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-052020-041327#_i19
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