Comparing Four Common Eating Plans

When it comes to weight loss and improving overall health, there are many different diets to choose from. Caloric restriction, intermittent fasting, ketogenic, and very low carbohydrate diets are all popular options that have been shown to have various benefits. However, it is important to understand the risks and benefits of each diet before making a decision. 

Caloric Restriction:

Caloric restriction is a diet that involves reducing the number of calories consumed on a daily basis. This can be achieved through cutting down on portion sizes, choosing low-calorie foods, or a combination of both. The main mechanism of action for caloric restriction is weight loss. When the number of calories consumed is less than the number of calories expended, the body burns stored fat for energy, leading to weight loss.

Benefits of caloric restriction include weight loss, improved blood sugar control, and a decrease in the risk of chronic diseases such as heart disease and cancer. Additionally, caloric restriction has been shown to improve cognitive function, increase lifespan, and improve overall physical health.

Risks associated with caloric restriction include nutrient deficiencies, muscle loss, and a decrease in metabolism. When calorie intake is too low, the body may not get enough essential nutrients, leading to deficiencies. Additionally, when the body is in a calorie deficit, it may begin to break down muscle tissue for energy, leading to muscle loss. A decrease in metabolism can also occur when calorie intake is too low, making it harder to lose weight and maintain weight loss.

Intermittent Fasting:

Intermittent fasting is a diet that involves alternating periods of eating and fasting. This can be done in a variety of ways, such as the 16:8 method, where one fasts for 16 hours and eats during an 8-hour window. The main mechanism of action for intermittent fasting is weight loss, similar to caloric restriction. When the body is in a fasted state, it burns stored fat for energy, leading to weight loss.

Benefits of intermittent fasting include weight loss, improved insulin sensitivity, and a decrease in the risk of chronic diseases such as heart disease and cancer. Additionally, intermittent fasting has been shown to improve cognitive function, increase lifespan, and improve overall physical health.

Risks associated with intermittent fasting include nutrient deficiencies, muscle loss, and a decrease in metabolism. Like caloric restriction, when calorie intake is too low, the body may not get enough essential nutrients, leading to deficiencies. Additionally, when the body is in a calorie deficit, it may begin to break down muscle tissue for energy, leading to muscle loss. A decrease in metabolism can also occur when calorie intake is too low, making it harder to lose weight and maintain weight loss.

Ketogenic Diet:

The ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to burn fat for energy instead of carbohydrates. The main mechanism of action for the ketogenic diet is the production of ketones, which are produced when the body burns fat for energy.

Benefits of the ketogenic diet include weight loss, improved blood sugar control, and a decrease in the risk of chronic diseases such as heart disease and cancer. Additionally, the ketogenic diet has been shown to improve cognitive function, increase lifespan, and improve overall physical health.

Risks associated with the ketogenic diet include nutrient deficiencies, muscle loss, and a decrease in metabolism. When carbohydrate intake is too low, the body may not get enough essential nutrients, leading to deficiencies. Additionally, when the body is in a calorie deficit, it may begin to break down muscle tissue for energy use.

Very Low Carbohydrate:

A type of diet that severely limits carbohydrate intake in order to promote weight loss and improve overall health. While this type of diet can have many benefits, it also comes with certain risks.

One of the main benefits of a very low carbohydrate diet is weight loss. By limiting carbohydrate intake, the body is forced to burn stored fat for energy, leading to weight loss. This can be particularly beneficial for those who are overweight or obese, as carrying excess weight is associated with a number of health risks, such as heart disease, diabetes, and certain types of cancer.

In addition to weight loss, a very low carbohydrate diet can also improve metabolism. This is due to the fact that carbohydrate restriction has been shown to increase insulin sensitivity and reduce inflammation. These changes can lead to improved energy levels, better blood sugar control, and a reduction in the risk of chronic diseases.

Another potential benefit of a very low carbohydrate diet is a reduced risk of chronic diseases. Studies have shown that carbohydrate restriction can lower the risk of heart disease, diabetes, and certain types of cancer. This may be due to the weight loss, improved metabolism, and reduced inflammation that occur as a result of the diet.

However, there are risks associated with a very low carbohydrate diet as well. One of the main risks is that it can be difficult to stick to the diet long-term. Consuming very few carbohydrates can be challenging and may lead to feelings of deprivation.

Another risk of a very low carbohydrate diet is the potential for nutrient deficiencies. Carbohydrates provide energy and important nutrients such as fiber, B vitamins and minerals. When carbohydrate intake is severely limited, it can be difficult to get enough of these essential nutrients.

Weight Loss and Vitality Eating Plan Philosophy:

At Weight Loss and Vitality, our philosophy on food intake merges 4 types of eating plans we know help extend longevity and prevent chronic diseases while supporting healthy fat loss. The 4 above-mentioned eating plans collectively pose one main risk factor – a potential risk of nutritional deficiencies.  Nutritional deficiencies during a weight loss program can and does lead to a condition known as metabolic adaptation. Metabolic adaptation causes the body to stop losing weight and can increase the amount of weight that is regained after a weight loss program is completed (increased weight setpoint). In other words, if an overweight or obese person starves themselves or eats poorly in an effort to lose weight – they might lose weight during a weight loss program. However, if they continue to practice poor eating habits, they will likely regain all the weight they initially lost, plus additional weight.

Our clinic focuses on leveraging low carbohydrate and calorie restriction, while eating during an 8-10 hour intake window. This leads to a physiological ketogenic state – which stimulates fat and weight loss. We also want our patients to focus on eating for a nutritional surplus. A nutritional surplus means eating a variety of nutrient-dense foods that provide your body with more than the recommended daily allowances for essential nutrients. Lean proteins, whole grains, vegetables, legumes, nuts, and seeds are examples of nutrient dense foods. Eating a variety of these foods in adequate amounts helps to ensure that the body is getting all the vitamins, minerals, and other nutrients needed to stay healthy and function properly. Eating for nutrition surplus also means avoiding processed and highly refined foods; as well as foods that are high in sugar, salt, and unhealthy fats.

Author

David J. Bauder, PA-C David Bauder, PA-C, is a certified physician assistant and the assistant medical director at Weight Loss and Vitality in Manassas and Alexandria, Virginia, Washington, DC; and Gaithersburg, MD. He enjoys helping patients optimize their physical and mental health to improve their overall well-being. He earned his physician assistant degree from the University of Texas Health Science Center at San Antonio. Afterward, he gained admission into the reputable graduate program for physician assistant studies at the University of Nebraska Health Science Center in Omaha. David has over 26 years of experience working as a physician assistant. He’s practiced in podiatry, family medicine, emergency medicine, general surgery, urgent care, and functional medicine.