10 Types of Diets Explained Registered Nutritionist Dietician

hey there i'm joe sebastian i'm registered nutritionist and dietitian and today we're going to be talking about types of diets whenever we think of diet the first thing that comes to mind is losing weight but the truth is when we define diet it actually just means all the food and drink that one consumes habitually which means that no matter what food or drink that you eat that is going to be part of your diet which means that all food and drink that you eat every day is part of your diet but there are many different diets out there that would require you to change few of your eating habits or change few of your food choices and that's why we're going to get into it so that we can really understand what are the different types of diets out there one thing that we want to remember first is that every human being has different needs and preferences your needs could be different from mine and my food preferences could be different from yours that's why diets are very individualized and specific from person to person so let's get into few diets that are very popular so we can understand them more when we hear them number one is our standard diet and standard diet is pretty much the basic diet that most people consume every day standard diet would be represented by balanced plate that has carbohydrates protein fruits vegetables as well as little bit of fats so if we're looking at our regular meals per day some rice with little bit of pinakbet and nice protein source would meet your standard diet number two disease specific diets there are certain conditions out there that do have very specific and rigid dietary concerns and restrictions so these are diseases like diabetes hypertension kidney disease as well as your cardiovascular diseases each disease has specific requirement and needs that have to be changed in order to help that individual reach their optimum health so let's say for diabetes usually some of the recommendations would be to change your carbohydrate sources from your simple carbs like your sugars to your more complex carbs like your rice potatoes and your whole wheat and green hypertensive diets would usually recommend you to lower your sodium intake so changing up the soy sauce for little bit of low sodium soy sauce and of course reaching for more fresh ingredients rather than your canned and packaged goods for kidney disease it's usually lowering your protein content because your kidney has to work extra time if it's going to be consuming more protein number three vegetarian diet so this is often confused with vegan diet which we'll talk about later but vegetarian diet mostly is diet that is consuming little animal products as possible so this is often limiting your intake of fish meat and seafood there are different types of vegetarian you have your pescetarian who still consumes fish you have your ovo lacto-vegetarian who still consumes egg and milk and you also have your ovo vegetarian who just consumes egg and lacto-vegetarian who just consumes milk and know it's quite confusing but just remember that vegetarian usually doesn't consume meat products number four vegan so this is the one that we often confuse with vegetarian but the difference with vegan diet is not only focusing on food but also your lifestyle and the things that you incorporate in your life not having animal products so we're trying to minimize as much as possible the animal products that you add into your life vegans often cut out meat dairy poultry chicken and eggs as well as honey leather silk and other things that come from animals that is the main difference between vegetarian and vegan vegan goes the extra mile with their things and also removing dairy honey and eggs from their diet number five plant-based diet now when we're talking about plant-based diets we can hear it from the name itself plant-based this is diet that is based mostly on plant sources so it's not necessarily the same as vegetarian or vegan although most plant-based diets do consume little to no animal products the main focus of plant-based diet is having as much plant-based foods and protein and carbohydrates and fats as possible so they're often going to choose your plant-based protein sources over your animal-based protein sources number six the ketogenic diet this is very popular nowadays especially it is often used for weight loss but the truth about keto diet is that it was actually designed for epileptic patients epileptic patients were seen to have less seizures when they were doing the ketogenic diet so what about the ketogenic diet what is it ketogenic diet is very low carbohydrate diet only consuming 20 to 30 grams of carbohydrates day those who are doing the keto diet opt for more fats and proteins in their diet so they would be more focused on your animal products and as well as vegetable oils avocados coconut creams and dairy as these are the ones that are higher in fat do just want to give little bit of warning if you're doing the ketogenic diet that it's not really suitable for long term and it's not the best diet that is sustainable for long term weight loss number seven fasting so we hear this lot we've got intermittent fasting we have those five two fasting diets that's coming up continuous fasting intermittent fasting fasting fasting fasting we hear this lot what is it so when we're talking about fasting it's not necessarily diet but more of meal pattern that people follow so you would fast or not consume any food for certain amount of time and then have an eating window where you would be able to consume most of your food so this is often 16 hours of fasting 8 hours of eating it could also be 4 hours of eating and 20 hours of fasting or some people would fast for 2 days out of the week and eat for 5 days of the week intermittent fasting is usually used for weight loss and is also seen to sometimes help with insulin sensitivity for diabetics but when we're doing intermittent fasting want you to consider one thing do you think it's sustainable for you in the long term just having an eating window and having to worry about when's the next time you can eat something that you find sustainable for you personally if it's not then recommend just following standard diet and making sure to get those balanced meals but if it is just make sure that you're getting enough nutrients throughout your day to make sure you're fueling yourself properly number eight raw food diet and it is exactly what it sounds like consuming mostly raw foods foods that are not cooked or heated over 116 degrees fahrenheit the main idea behind raw food diet is that when food item is not cooked or heated it has the most nutrients it could possibly have that is true for some food items but there are some food items that actually need to be heated to release more nutrients like your tomatoes with cooking it releases more of its antioxidant nutrient lycopene so you're able to get more of it when it's heated one of the dangers of raw food diet is mostly that it cuts out lot of your possible food sources as they would be very dangerous to eat raw so when you're consuming raw food diet consult with your dietitian and your doctor before trying it out number nine gluten free diet and we hear this lot especially in movies they always ask is there any gluten in this is this gluten free but gluten-free diet is basically one that eliminates gluten from all foods now when we're talking about gluten we're actually talking about wheat so gluten isn't only in your bread but it's also in many other products that have wheat in it so your cookies as well as your pastries also some food products that are processed and have wheat as an additive so when you're going gluten-free you usually have to eliminate all of these foods and food sources most of the time we follow gluten-free diet because we're doing it for weight loss or for health reasons but studies have shown that most of the time when people go gluten-free it's actually not necessary the only time that it's necessary for you to go gluten-free is if you have disease called celiac disease because this disease is one that really cannot digest gluten in their diet so it's really hard for the body to digest gluten and it causes bloating and rashes and basically an allergic reaction if you don't really have that reaction to gluten it's pretty safe in your diet and will overall make sure that you have healthy balanced diet and our last diet for today is the paleo diet or the paleolithic diet which is also known as the stone age or caveman diet this focuses on consuming foods from legumes beans fruits and nuts and basically all foods that cavemen were eating before the thing with the paleolithic diet is yes it does increase your intake of fruits and vegetables and does allow you to have more of these whole foods in your diet but it often times tells us not to consume any whole grains because apparently it wasn't available when the cavemen were here so when we're consuming paleolithic diet also make sure that you're getting the nutrients that you need from your whole grains so either finding substitutes or making sure that your overall nutrient profile is good so when choosing diet always remember one thing there is no one diet that is perfect for everyone and all people just because your sister is doing it doesn't mean it's going to work for you because you are still very different human beings our dna is different from one another and so our diet should be as well so make sure that you have diet that is sustainable for you with foods that you enjoy to eat and of course makes you feel your best so those were the types of diets that wanted to discuss for this episode my name is joe sebastian i'm registered nutritionist and dietitian and i'll see you in the next one