5 Specialty Diets And When To Use Them
Although they have now become a part of mainstream culture and cuisine, these diets were originally designed by physicians to help people heal.
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Did you know many of today’s most popular, trendy diets were developed as medical treatments for specific health conditions? Although they have now become a part of mainstream culture and cuisine, these diets were originally designed by physicians to help people heal. The good news is choosing the right one can help you, too, crush your health goals. You can include unique twists to tailor any diet to your preferences, so it better suits your tastes and healthy lifestyle.
Which one should you try first?
1. Keto
Nearly everyone knows somebody who turns down a trip to that hip new Italian restaurant because they’re doing keto. The original keto diet began way back in the 1920s as a treatment for epilepsy. Recent research published in The Lancet reports the keto diet remains an effective epilepsy protocol, especially in those for whom medication has not worked.
The original version of the keto diet is extremely restrictive, with 80% to 90% of your total calories coming from fat, and the rest from carbs and protein. However, more modern versions include those higher in protein and carbs, lower in fat, and even some with a Mediterranean diet twist.
These variations address many of the problems associated with the original keto diet, such as constipation. While your brain might be 60% fat, you make 95% of your body’s serotonin in your gut. Its production relies on healthy bacterial colonies that feast on fiber, which is found in fruits, vegetables and whole grains, not a T-bone. Serotonin is a neurotransmitter that affects your mood.
The keto diet isn’t only for people with epilepsy. Studies suggest it’s also ideal for those at risk of Type 2 diabetes. Periodic cycling into a keto diet may reduce your overall carb and sugar intake, giving your pancreas a break so it can continue producing the right amount of insulin.
2. Whole30
If you suspect an underlying food allergy might fuel inflammation in your body and hinder your weight loss efforts, you may wish to try the Whole30 diet. Its name comes from the strict 30-day initial elimination period, during which you eliminate the following potential allergens and toxins from your diet:
- Alcohol
- Grains
- Baked goods
- Legumes
- Dairy
- Added sugar
Once the 30-day elimination period ends, you can add back those foods you prefer, doing so one at a time, and continuing to avoid those that cause inflammation, gas or physical discomfort. No cheating can be allowed as the body needs to reach a complete reset state so potential triggers can be identified once they are reintroduced.
Some folks choose never to return to alcohol and added sugars, and that’s great. Part of the glory of this plan is you can learn to whip up delicious meals right down to the dessert course without the stuff your body doesn’t need. Whole30 healthy recipes abound online. The diet founders promise it will reshape your relationship with food and your taste preferences.
3. The Mediterranean Diet
Many medical professionals consider the Mediterranean diet the creme de la creme of good eating. 2024 saw it ranked as the healthiest diet by US News and World Report for the seventh straight year in a row. It’s easy to unpack why when you look at the recommended foods you eat, including:
- Whole grains, which contain fiber to nourish your gut microbiome and B vitamins like folic acid for cellular energy.
- Fresh fruits and vegetables to provide various vitamins and minerals, along with fiber and potassium, to keep your blood pressure in check.
- Healthy fats like olive oil, which contain the unsaturated fat variety your body needs to maintain tissues.
- Lean proteins, like fish, which build and repair muscle tissues, and omega-3 fatty acids for brain and heart health.
The Mediterranean diet doesn’t eliminate dairy and red meats, but reserves them for rare occasions, and highlights poultry, fish or beans. The same goes for added sugars, like those found in baked goods and alcohol. Contrary to popular belief you don’t chug red wine on this plan, although you can enjoy the occasional glass of cabernet. The Mediterranean diet is linked with better heart health and reduced risks of stroke, cancer and dementia.
4. DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension, and it’s perfect for those with high blood pressure seeking to lower their numbers into the healthy range. Although roughly a third of adults have hypertension — which puts them at risk for heart attack and stroke — many can manage the condition without medication.
What sets the DASH diet apart is its emphasis on reducing sodium intake. Two versions exist. One allows you to consume 2,300 milligrams daily, in line with RDA recommendations, while the more restrictive version lowers it to 1,500, as recommended by the American Heart Association for those at risk. As such, you should eat plenty of fresh fruits, vegetables, whole grains, fish, poultry, beans and nuts. Substitute flavorful spices in place of salt.
The DASH diet shares much in common with the Mediterranean diet when done correctly. Often, the biggest stumbling block isn’t the shaker but the added sodium in prepared foods. Look at a canned soup label; it’s not unusual for a single serving to contain half or more of your recommended daily amount of sodium. Because of its emphasis on fresh foods over convenience, the DASH diet may convey health benefits beyond protecting your heart, such as regenerating your cooking skills and reshaping your taste buds for a lifetime of benefit.
5. The Sattvic Diet
Not every specialty diet originated in the Western hemisphere. The Sattvic diet is based on Ayurvedic principles — an ancient style of medicine originating in India, and still practiced today in many countries. Ayurveda is gaining increasing popularity in the Western hemisphere because of its accessible, holistic approach.
Sattvic originates from the Sankrit word “sattva,” which means purity. The Sattvic diet emphasizes wholesome, plant-based ingredients to balance the three doshas identified in Ayurvedic medicine — Vata, Pitta and Kapha. The diet is meant to purify the mind and detoxify the body, in addition to improving energy and digestion. Its nutrient-dense food choices are light, helping you feel energetic throughout the day.
While on the Sattvic diet, you’ll consume plenty of whole grains, vegetables, nuts, seeds, dairy products and natural sweeteners. You’ll avoid the following substances:
- Alcohol
- Meat, eggs, fish
- Fried or processed foods
- Coffee and tea
- Salty and sour foods
The diet encourages the use of cold-pressed oils, especially clarified butter or ghee, which removes the water and milk solids from regular butter, transforming it into liquid gold goodness.
The Sattvic diet unique is especially useful to address spiritual and mental health, as well as physical detoxification needs. A short daily yoga or meditation practice is recommended along with this detoxifying diet, so it’s a good diet switch up to try if you feel adrift without knowing why, or are looking to reduce your meat consumption.
Mia Barnes is a freelance writer and researcher with a passion for holistic healing and healthy living. She is also the Founder and Editor-in-Chief of the online publication Body+Mind magazine.
