The Doctor Is In

Q: I am looking to diet, for general health reasons, but there are so many around. Some look just faddish, others truly dangerous. Could I hurt myself on the wrong diet?

Yes, summer is upon us, and we all long to look good in bathing suits. But even more importantly, our diet can play a vital role in our health, and keeping a healthy weight can be instrumental in warding off such killers as diabetes and heart disease.

But with so much information on so many “diets” on social media, it can be tricky to pick which ones make medical sense and which ones are fads filled with pseudoscience.

For example, I get many patients asking me about their blood type because they want to follow the “Blood Type Diet.” Although the incredibly popular book became a best seller, the research actually did not find a single study showing the health benefits of a “blood type” diet.

Similarly, many patients ask me to prescribe them HCG (human chorionic gonadotropin), which the body naturally produces while pregnant. The kicker to this diet is that you are only allowed to eat 500 calories a day for eight weeks! No wonder people lose weight.

The problem is that this is unsustainable, and that followers tend to gain all the weight back and more after stopping the diet. Reported side effects include fatigue, irritability and breast enlargement in men.

More recently, the popular diets that are bantered about are the Ketogenic diet, the Paleo diet and the Whole30 diet. These diets are similar in the sense that they all limit processed foods and starchy carbohydrates, but some are much more strict than others.

The Ketogenic diet allows no fruit or grains at all, but does have a good potential for weight loss if followed to the letter. No cheat days are allowed.

Paleo allows for plenty of protein, vegetables and fruit, but prohibits all grains, legumes and dairy. So, if you like a potato or a piece of cheese, this is not the diet for you.

The Whole30 diet is founded on the idea of eating healthy foods without preservatives or additives for 30 days. Sugars, dairy and anything processed, including deli meats, is prohibited. But what happens after 30 days?

I think the best diet is one that can be sustained for the long term. The idea that any specific food is taboo usually creates more anxiety for patients.

I teach my patients that it is time to change their lifestyle, and that long-term change is about moderation. Cut portion size, share meals or take half of your meal home from a restaurant to have the next day. Don’t go back for seconds, and despite what your mom said, you don’t have to finish everything on your plate.

It makes medical sense to cut way back on refined sugars, starches and processed foods, and focus on lean protein, fruits, vegetables and whole grains. Good fats include olive oil, nuts and avocados.

It’s about finding a balance, and what will work for the individual for the long term. It’s not a race to see who can lose five pounds the fastest.

So don’t think about going on a diet at all this summer. Think about committing to a new way of life and staying on that track for the whole year. Your body and your bathing suit will thank you.