Proper nutrition is a cornerstone of our health. People who want to lose weight often wonder what is the right diet to follow in order to lose or maintain their weight and have energy in the demanding everyday life. However, each diet has its own benefits and drawbacks. In this article, we will look at the pros and cons of some of the most popular diets.

1. Low-Carb Diet. A low carb diet helps with faster weight loss and faster blood glucose regulation which is helpful for type 2 diabetes patients. Choosing foods with a low glycemic index and fewer carbohydrates means that we have more protein in our menu resulting in increasing the feeling of satiety and keeping glucose at stable levels throughout the day. This contributes to the feeling of satiety, reducing the need for frequent snacking. Patients who prefer this diet avoid pasta and get their carbohydrates from fruits, vegetables and whole grains. Of course, it can be difficult to apply to people who necessarily eat out every day and may not have these food options as well as in various social events where foods with the above characteristics may not be available.

2. Mediterranean Diet. This diet is rich in healthy fats, such as olive oil, and has been shown to improve cardiovascular health, memory and contribute to longevity. It includes a wide variety of foods such as fruits, vegetables, fish and nuts, thus offering all the necessary nutrients and is easy to follow in the long term, as it does not require extreme restrictions and especially in the Mediterranean countries where there is olive oil and many fruits and vegetables is applicable and it has been accepted and extremely beneficial for our health. One would say that olive oil or fresh fish are expensive foods these days but I would say that even small fish like sardines baked in the oven is an economical meal but rich in omega-3 fatty acids and combined with a country salad, we they provide all the necessary nutrients and a tasty summer Mediterranean meal! We are lucky that in Greece we can have fresh fish and our traditional village salad with olive oil and a barley nut which are a complete nutritious summer meal! And pay attention to the amount of olive oil we use because yes it is excellent food but it has calories! Olive oil yes in our daily diet but in moderation!

3. Vegetarian Diet. It is true that patients who follow a diet based on plants and plant proteins have been accepted to have a reduced risk of cardiovascular disease, hypertension and certain forms of cancer. Also, reducing the consumption of animal products helps to reduce the carbon footprint and is friendlier for the environment we live in. I recommend that those patients who do not eat red meat and are usually B12 deficient take iron and vitamin B12 supplements after having their blood levels checked. They should also get their protein from plant sources and as long as they feel well and have a good energy level and have vegetarian or vegan options available we recommend that they continue their diet always checking their iron and vitamin B12 levels.

4. Ketogenic (Keto) Diet. The ketogenic diet can lead to rapid weight loss, mainly due to fluid loss and a decrease in appetite because protein intake, since it takes longer to digest food, increases the feeling of satiety. Reducing carbohydrates helps stabilize blood sugar levels. Some people report increased energy and improved mental clarity after the initial adjustment to the diet. Of course, the initial side effects of the ketogenic diet can include fatigue, headaches, nausea, and muscle cramps, known as the “keto flu.” Patients who do not get enough carbohydrates may have reduced energy and it is more difficult to follow this diet long-term. Also high fat consumption should be avoided because it can increase the risk of cardiovascular disease in some people.

Which diet is best for me to follow?

Choosing the right diet is a personal matter and depends on one’s individual energy needs and preferences. It is important to choose a diet that not only promotes health but can also be sustained in the long term. Before any major change in diet, it is wise to consult a health professional to ensure that we are meeting all our nutritional needs and to design a personalized program. Certainly the best diet is the one that provides energy and keeps blood glucose stable, protecting against cardiovascular risk. Luckily in Greece we have plenty of fresh fruit, vegetables, fish and olive oil which are great food options! Happy summer, let’s take care of our diet and therefore our health!