Core Principles
- Eat mostly whole foods – Ultra-processed foods are consistently associated with worse health outcomes[1][2]
- Portion control matters more than specific diets for weight management
- No single diet works for everyone – individual responses vary significantly
Common Myths Debunked
Myth: "Dietary fat makes you fat"
Reality: Total calorie intake determines weight gain, not fat specifically[3]. Healthy fats from nuts, olive oil, and fish are beneficial.
Reality: Total calorie intake determines weight gain, not fat specifically[3]. Healthy fats from nuts, olive oil, and fish are beneficial.
Myth: "Eggs are bad because of cholesterol"
Reality: Moderate egg consumption (up to 1 egg/day) is not associated with increased cardiovascular disease risk in most people[4]. Eggs are nutritious and safe for most healthy adults.
Reality: Moderate egg consumption (up to 1 egg/day) is not associated with increased cardiovascular disease risk in most people[4]. Eggs are nutritious and safe for most healthy adults.
Myth: "You need detox diets to cleanse your body"
Reality: Your liver and kidneys already detoxify your body effectivelyⓘ. Detox products are unnecessary.
Reality: Your liver and kidneys already detoxify your body effectivelyⓘ. Detox products are unnecessary.
Myth: "Eating late at night causes weight gain"
Reality: Total daily calories matter more than timing, though meal timing may affect fat oxidation[6].
Reality: Total daily calories matter more than timing, though meal timing may affect fat oxidation[6].
What the Science Supports
Popular Diets: What We Know
Ketogenic (Keto) Diet
Ketogenic diets have both benefits and risks - effective for short-term weight loss and epilepsy, but long-term effects remain unclear[7].
Vegan/Plant-Based Diet
Vegan diets require supplementation, particularly B12 and possibly iodine[8][9]. Can be healthy if well-planned.
Paleolithic (Paleo) Diet
Paleolithic dietⓘ
Long-term Paleo diet may affect gut health[11] by reducing resistant starch intake. The whole-foods emphasis is good, but excluding grains may be unnecessarily restrictive.
Resistant starchⓘ
Whole Grains
Whole grain intake is associated with better health outcomes[13]. Whole grains are not the enemy – refined carbs are the problem.
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References
- Chen X, Zhang Z, Yang H et al. (2020). Consumption of ultra-processed foods and health outcomes: a systematic review of epidemiological studies. Nutrition Journal. [DOI]
- Various (2024). Ultra-processed foods consumption and health-related outcomes: a systematic review of randomized controlled trials. Frontiers in Nutrition. [DOI]
- Gomez-Arbelaez D, et al. (2019). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. PLOS ONE. [DOI]
- Krittanawong C et al. (2021). Egg consumption and cardiovascular risk: a dose-response meta-analysis of prospective studies. European Journal of Nutrition. [DOI]
- Kelly KP, et al. (2020). Eating breakfast and avoiding late-evening snacking sustains lipid oxidation. PLOS Biology. [DOI]
- Crosby L et al. (2021). Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks. Frontiers in Nutrition. [DOI]
- Svetnicka M et al. (2023). Prevalence of iodine deficiency among vegan compared to vegetarian and omnivore children. European Journal of Clinical Nutrition. [DOI]
- Allen KE et al. (2019). Heart Failure and a Plant-Based Diet: A Case-Report and Literature Review. Frontiers in Nutrition. [DOI]
- Genoni A et al. (2020). Long-term Paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and fewer bacteria beneficial to colonic health. European Journal of Nutrition. [DOI]
- Seal CJ et al. (2015). Systematic Review and Meta-Analysis of Human Studies to Support a Quantitative Recommendation for Whole Grain Intake. PLOS ONE. [DOI]