Our comprehensive coverage spans nutrition, physical activity, sleep habits, stress management, and more. In our third installment, we navigate the complex world of fad diets and introduce readers to some professionally recognized nutritional plans.

Previously, we explored the principles of healthy eating, focusing on what and how much to eat. With insights from a gastroenterologist, we also examined the potential consequences of neglecting our diet.

Our series now turns to the controversial topic of diets, a subject that inevitably comes up in discussions about lifestyle changes and weight loss.

Registered dietitian Zita Dobák shared her insights with Index, stating, "Fad diets can be divided into two main categories: those that can be maintained long-term, possibly for a lifetime, and those that offer quick, noticeable weight loss results but require such severe restrictions and sacrifices that most people eventually give up." To avoid the yo-yo effect and psychological implications like eating disorders or stress eating, Dobák recommends lifestyle changes and following the principles outlined by the Smart Plate.

For those curious or motivated by health conditions, personal goals, or beliefs to try a diet, it's essential to understand the following:

Intermittent Fasting: 16/8 and 5/2 Methods

Recently, fasting, especially intermittent fasting (IF), has regained popularity, offering various approaches:

- The 16/8 method involves a 16-hour fast followed by an 8-hour eating window. For example, one might only eat between 10 a.m. and 6 p.m.

- Another popular variation, the 5/2 method, involves eating about 500 calories on two fasting days per week, with normal eating on the other five days.

Though intermittent fasting is divisive among professionals, some dietitians argue that it allows for the digestive system to rest and initiate autophagy, where the body eliminates unnecessary or dysfunctional components. Yet, despite its potential benefits, there are significant concerns about intermittent fasting, including the risk of protein malnutrition, vitamin and mineral deficiencies, undesirable symptoms like fatigue and dizziness, increased risk of eating disorders, and the unregulated nature of food intake during eating windows. Furthermore, the lack of comprehensive, long-term studies on intermittent fasting's effects on chronic illnesses necessitates caution and further research.

Juice Fasts, Keto, and Paleo: Pros and Cons

Dobák also addressed juice fasting, ketogenic, and paleo diets. While a short-term juice fast might energize and refresh, it's not suitable for everyone, especially not for those with chronic conditions. The ketogenic diet, known for rapid weight loss, emphasizes high fat intake at the expense of carbohydrates, leading to possible side effects such as dehydration and muscle loss. The paleo diet, emphasizing meats, vegetables, and nuts while excluding dairy and grains, appeals to those looking for a less restrictive low-carb option.

From Veganism to Microbiome Diets

The rise of veganism reflects growing concerns over sustainability and health, with the diet excluding all animal products. Despite its popularity, transitioning to veganism requires careful planning to avoid nutritional deficiencies.

The microbiome diet focuses on promoting a healthy gut flora balance by avoiding processed foods and incorporating prebiotics and probiotics, which is key to preventing various health issues.

Embracing the Mediterranean and DASH Diets for Heart Health

The Mediterranean diet, associated with lower rates of cardiovascular diseases, emphasizes fish, fruits, vegetables, and healthy fats. Despite its benefits, this diet is less popular in Hungary, where traditional eating habits differ significantly. Similarly, the DASH diet, designed to reduce blood pressure, stresses the importance of potassium-rich foods, reduced sodium intake, and physical activity.

Ultimately, Dobák emphasized that the best diets are those that individuals can adapt to their personal habits and lifestyles. Extreme or highly restrictive diets are only sustainable in the short term, underscoring the importance of mental resilience and motivation for long-term success.