The right diet

What we eat is a huge piece of our health puzzle, but finding unbiased and well-researched nutritional information can be challenging.

Rather than jumping on the latest food fad, more Australians are turning to eating plans tailored to their individual needs.

Known as tailored or niche diets, these plans can address digestive issues, ethical concerns or weight management and are usually created by a nutritionist or dietitian.

“I think tailored diets are definitely becoming more popular, especially by people who are serious about making long-term investments in their health,” said Teri Lichtenstein, an accredited practising dietitian and director of Food Bytes.

“Anyone can download a generic diet plan off the internet, but this is unlikely to be successful in the long-term as it won’t cater for the multitude of factors that go into a successful way of eating for life.”

Here are some examples of tailored diets that cater to specific dietary needs and lifestyle choices:

Paleo diet

The paleo diet is modelled on the foods our prehistoric ancestors consumed before grains and dairy were produced through small-scale farming.

The paleo diet includes fruit, vegetables, eggs, lean meats, fish, nuts and seeds, and oils derived from fruits and nuts.

Grains, dairy, refined sugar, starchy vegetables and highly processed foods are all off limits.

According to Dietitians Australia, there isn’t much research to support the paleo diet. While many of the foods found in the modern paleo diet are recommended in the Australian Dietary Guidelines, excluding whole food groups can put people at risk for nutrient deficiencies.

Keto diet

Short for ketogenic, the keto diet involves eating very few carbohydrates and higher amounts of fat. Drastically reducing carbs puts your body into ketosis, a metabolic state in which the body uses fat for energy.

A standard keto diet is typically made up of 70 per cent fat, 20 per cent protein and 10 per cent carbs, but there are variations such as a cyclical, targeted or high protein keto diets.

The keto diet focuses on the healthy fats found in meat, fish, eggs, nuts, certain oils and full-fat yoghurt and cheeses.

While it has been shown to be a more effective way to lose weight than a low-fat diet, keto is generally not recommended as a sustainable, life- long diet.

“The ketogenic diet may be used to rapidly lose weight for an occasion, however it should not be used as a long-term diet solution, as the thyroid function can be affected when used long-term,” said Meg Suda, clinical nutritionist at Alimenta Nutrition.

“Ketogenic diets have impacts on sex and stress hormones that influence the menstrual cycle and fertility (in women).”

Low carb/Atkins diet

This diet is high in protein and fat, and restricts carbs but allows for more of them than the keto diet.

Popularised in the 1960s by cardiologist Robert Atkins, the diet has four phases. The first phase cuts carbs drastically, and focuses on protein and water intake. The second phase increases carbs through high-nutrient foods like vegetables, some fruits and nuts.

The third phase, when you are close to your goal weight, reintroduces starchy vegetables and whole grains. The fourth and final phase is lifetime maintenance.

The Atkins diet isn’t recommended for people with certain health conditions or for women who are pregnant or breastfeeding. However, in some cases, the diet has been shown to lower the risk of type 2 diabetes and heart disease.

Low FODMAP diet

This therapeutic diet has a very specific purpose – to alleviate the digestive symptoms of irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).

FODMAP stands for the five most common short-chain carbohydrates, or sugars, that trigger the symptoms of IBS: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

A low FODMAP diet is not sustainable long-term. It is designed in stages to firstly eliminate high FODMAP foods and then reintroduce one food at a time to identify the ones that trigger symptoms. A more sustainable diet can then be designed around a person’s individual tolerances.

Examples of high FODMAP foods include dairy and wheat-based products, beans and lentils, and certain fruit and vegetables.

“Essentially, the purpose of this diet is to reduce the aggravation of the digestive system so that the digestive system can repair,” said Ms Suda.

“It is important to not self-diagnose these conditions and go on the low FODMAP diet as lots of foods that are considered high FODMAP, such as garlic and onion, contain powerful antioxidants such as allicin, quercetin and other sulphurous compounds that have several health benefits.”

Glucose diet

This approach to nutrition is centred on balancing blood sugar levels. Scientists have recently discovered how chronic high glucose can contribute to not just diabetes but hormonal imbalances, polycystic ovarian syndrome, cancer, dementia and heart disease.

It’s not just about cutting out sugary foods, although that’s good too. As detailed by biochemist Jessie Inchauspe in her popular book Glucose Revolution, the order in which we eat food also has a profound effect on our blood glucose levels.

By eating high-fibre foods such as salads first, then protein and finishing with carbohydrates, it’s possible to avoid blood glucose spikes.

The downside to this diet is that it can lead people to consume food and meals that only stabilise their blood glucose levels, thereby compromising overall nutrition intake and worsening their metabolic health. As such, it’s important to seek professional advice before engaging in this diet.

Vegan/plant-based diet

There is a broad spectrum of plant-based diets ranging from the Mediterranean diet and semi-vegetarian to being a vegetarian who eats eggs and dairy or a vegan who eats no animal products.

Getting all or most of your nutrition from plants and grains has been shown to reduce the risks of chronic disease, type 2 diabetes and certain cancers.

“The latest research suggests that a plant-based diet contains high fibre, vitamins, minerals and phytochemicals that reduce oxidative stress and cell damage which may lead to lowering the risk of cancer,” said Ms Suda. There are environmental and ethical reasons for reducing or eliminating meat as well, but Ms Lichtenstein stresses this type of diet should be undertaken with expert guidance.

“Cutting out animal foods can cause deficiency in certain nutrients, especially B vitamins, and a dietitian can make sure that a person is not missing out on any key nutrients for optimal health,” she said.

A diet tailored to you

It’s important to consult with a professional such as a dietitian or nutritionist before making drastic changes to your diet.

“We look at the body in a holistic way and consider the individual’s age, gender, genetics, ethnicity, personal medical history and life stages to come up with the best treatment plan that aligns with the individual’s health goals,” said Ms Suda.

“One diet that works for one person may be detrimental for another because we are all different.”

A dietitian will also take into account your work and family commitments, budget and cooking knowledge.

And of course, no diet will deliver the desired results if it’s too restrictive and doesn’t include the foods you love.

“One of the most important questions a dietitian will ask is what foods a person does or doesn’t enjoy,” said Ms Lichtenstein.

“Taste should always be a number one priority for any dietary choice as if you don’t like any of the foods recommended in a generic diet plan, you won’t stick to it for very long.”