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Obesity is one of the top concerns for residents in our community. According to the Centers for Disease Control and Prevention or CDC, 1 in 5 children and 2 in 5 adults are obese. Obesity is a costly chronic condition and is an underlying factor in several chronic health conditions such as diabetes, high blood pressure and cancer. ^[1] Poor sleep, high stress, genetics and the environment are risk factors to becoming obese. ^[1] The United States Department of Agriculture’s Dietary Guidelines for Americans, 2020-2025 “provides advice on what to eat and drink to meet nutrient needs, promote health, and help prevent chronic disease.” These guidelines help our community at all stages of life make healthy food choices. ^[2] There are suggestions based on cultural preference and cost and recommend nutrient dense foods and drinks and avoiding processed and ultra processed foods, limiting sugar, saturated fats and high salt foods, drinks and alcoholic drinks. ^[2]

With that said, there are several diets that are gaining popularity.  Below is a quick reference chart for some of the popular diets used for weight loss, chronic disease management and improvement of overall well-being.

 Mediterranean Diet

• Plant based, whole grains, olive oil, lean protein
• Heart benefits, chronic disease management and weight management

 Keto Diet

• High fat, moderate protein, low carbohydrates. Meats and above the ground vegetables
• Weight loss, reduced blood sugar levels, manages seizure activity

 Intermittent Fasting

• Cycles of fasting and eating. Eating healthy foods. Black coffee, herbal tea or water during fasting periods
• Weight loss improved metabolism and reduced inflammation

 Veganism/plant-based diet

• No animal products, fruits, vegetables, legumes, nuts and seeds
• Weight loss, improved digestion reduced risk of chronic illness

 DASH diet

• Low sodium, high potassium fruits, vegetables, lean proteins and whole grains
• Improve blood pressure, promotes weight loss, improved heart health

There is no one size that fits all, and the best diet is the healthy diet that follows common healthy eating principles consistently. It is easier to continue a healthy diet when the food is enjoyable. Always check with the provider to make an informed decision on which diet could work best and if there are restrictions or additional monitoring. Some diets above are more restrictive than others and require additional monitoring of blood sugar or blood pressure especially if there are medications taken daily to manage diabetes or high blood pressure.

Always check with a provider or a dietician for any other helpful advice before starting and periodically while you are improving your diet. These check-ins can provide support and encouragement and help trouble-shoot when needed. With a consistent healthy diet and regular physical exercise, weight loss and successful management of chronic illnesses can be achieved.

References

1. Centers for Disease Control and Prevention (2024). About obesity. Retrieved from https://www.cdc.gov/obesity/php/about/index.html
2. U.S. Department of Health and Human Services and U.S. Department of Agriculture (2024). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://odphp.health.gov/our-work/nutrition-physical-activity/dietary-guidelines
3. Lubell, J. (2023). Diet patterns that can boost longevity, cut chronic disease. AMA. Retrieved from https://www.ama-assn.org/delivering-care/public-health/diet-patterns-can-boost-longevity-cut-chronic-disease