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Keto, Paleo, Atkins, Mediterranean: Understand the World of Dieting

Kristina Cadwell  
October 2, 2019  

Are you on a never-ending diet regime, are you hyped up on the latest and greatest diet fads that promise to shed off unwanted fat? If you are, then you can finally rest assured that one of these new diet trends can work for you and your weight loss. Let’s explore the differences between the latest trends in the diet world. You’ve probably already heard the buzz words while at work, during your shopping trip or your quick run to the grocery store: the four not so new diet trends that can work if you find the one that can fit into your lifestyle.



Keto is short for the Ketogenic diet, and it is a low carb, high-fat diet that can introduce many health benefits along with weight loss. The diet was introduced as a means to reduce and control seizures in pediatric patients that are diagnosed with epilepsy. Not only can it improve your health, but it will also help you lose the weight you have been trying to get rid of for years. This diet introduces a new lifestyle where you significantly diminish the intake of carbohydrates and replace it with fat. This decrease in carbs throws your body into a metabolic state called ketosis. The most significant benefits that your body can enjoy is that it could help you cut down on processed foods and cause you to eat less sugar, which of course will cause you to start losing weight, because when your body is in ketosis, it’s burning fat instead of glucose. Sounds easy right, well although eating high-fat food sounds enticing, it isn’t so easy to curb your carb cravings.


Weight Loss

Getting rid of pounds is the best part of the Keto Diet, getting rid of that weight that has been dragging you down since childhood, childbirth or those recent pounds you threw on from sitting in front of the computer while you snack on a big bag of greasy potato chips.

No More Low-Fat Foods

Keto is known as the enjoyable diet if you can do without the carbs, eating things like red meats, fatty fish, nuts, cheese, and butter. Sounds a bit odd that you can stop spending extra bucks at the grocery store on all of the low-fat products that have been a tradition in the past decade for many of us.

Health Benefits

As you have already heard, it has many benefits that can improve your overall health. This diet is believed to have a high impact on the fight against diabetes, cancer, epilepsy, and Alzheimer’s disease.


Hard to Keep Up With

Because of the hardcore carb blockade, it might be a hard diet to stick to, unless you allow it to become a lifestyle. Unfortunately, many people have considered Keto a yo-yo diet which can lead to wrong results in the future.

Bad Fats

Because of the nature of this diet and the high fat intake, it can lead to an increase of lipids in the patient’s bloodstream. The high-fat effect can also have some negative impacts on heart health.

Food Compulsion

When you are on a strict regime and are monitoring your food intake very precisely, it can lead to stress and frustration. Due to the restrictions and the stress that you might feel when on this diet it can lead to bingeing.

What to add to the shopping list?

So if this diet regime fits into your lifestyle and you are ready to lose some weight, then prepare to feast on fish, cheese, meat, poultry, eggs, plain yogurt, and low-carb vegetables. And let’s not forget what you can’t be feasting on: fruits, bread, pasta, cakes, cookies, and chocolate. In other words, nothing that has any natural or added sugar. You are going to have to stay away from the soda aisle during your shopping trips along with the quick-to-reach chocolate bars at the checkout.



Plain and straightforward, Paleo was introduced to the diet world as an eating plan that replicated prehistoric eating habits. Paleo is a diet plan that consists of foods that were eaten in the Paleolithic era. This diet is pretty easy to follow because it contains consuming lean meats, fish, fruits, vegetables, nuts, and seeds. All in all, if our ancestors were able to hunt or gather these foods, then it is safe for consumption with this diet. You’ve probably heard this diet considered as the caveman diet, and it is the way to go if you can see yourself in this type of regime.

Losing weight is not the only thing that gets people running to the grocery store to fill their fridge with all of these nutritious ingredients. It has many health benefits, such as improved glucose tolerance, improved heart health, lower triglycerides, and better appetite management.


Weight Loss

The nature of this regime will trigger weight loss and improve your sleeping patterns. You might have thought that losing weight was the only thing you needed; but if you are grabbing for minutes to catch up on sleep, throwing out processed foods can help you snooze.

Health Benefits

Back in the day we only longed for the newest diet fad that would help us get into those skinny jeans, but now there are finally choices out there to help you change your eating habits and improve your overall health. This diet can, of course, help you slide into those jeans like you’ve immersed yourself in butter and help people stabilize their blood sugar level, lowering the risk of diabetes and heart disease.

Lowering Hunger Pains

We all know what it’s like when you on that new diet and you are ready to throw down a gallon of ice cream only to feel horrible after the fact. With this diet, you can enjoy feeling full longer due to a high intake of nutrients, protein, and good fats.


Restrictive Diet

The only way to go with Paleo is to cut out whole food groups such as grains, which raises the risk of eating more meat than your body needs. Some people have a hard time getting creative with their meal plans when they are restricted to eat specific ingredients. Sometimes this can have a negative effect, and people can run into binging episodes.

It’s Expensive

This is a major concern for many of us when we think about our trip to the grocery store. Paleo is known as the diet that can break the bank because it promotes eating from the meat counter and the produce section

Lack of Energy

If you are an athlete, this diet might be a major concern since it might be hard to recover from your exercise session. People who are active need to load up on glycogen to feed their muscles. Since Paleo is a low carbohydrate / high protein diet, it doesn’t help you recover or perform your maximum. Paleo cuts down on calcium, which is also needed for stronger bones, and this can be a downer for many people.

What to add to the shopping list?

This might sound extremely easy, but avoid anything that your ancestors didn’t consume way back when. Your grocery list will be filled with meats, fish, eggs, fruits, nuts, and seeds galore. Oh yes, those healthy fats and oils as well. Keep in mind anything that is processed is not to find its way into your grocery cart. These are products such as sugar, soft drinks, grains, most dairy products, artificial sweeteners, vegetable oils, and trans fats.



If you ever explored different diets on the market, you’ve had to hear of Atkins, and it has gone through many changes over the last decade. The Atkins diet was initially introduced to the diet world by a physician by the name of Dr. Robert Atkins, who wrote a best-selling book to replicate his theory. The Atkins diet was and is known worldwide and is known as a low-carb diet that helps you lose unwanted weight. Like most other new diet trends, it allows you to eat as much protein and fat as you want just as long as you curb those foods that are high in carbohydrates. This diet is quite flexible, and it works for many people because you do not have to count calories. Because you are not tracking every calorie that you are consuming, it can be considered as the non-restrictive diet.


Weight Loss

The Atkins diet has been around for some time now, and there is a significant history of weight loss while on this regime. Now it is all up to you and your lifestyle and how you can incorporate this diet to trigger weight loss that can stay off if you maintain a healthy grocery list. You can shed unwanted weight because your food choices are limited, and you end up eating less due to the added protein and fat that will keep you feeling satisfied longer. It can, in other words, curb your hunger pains.

Improved Health Benefits

With this diet, like others, when you are eating healthy, you can increase your overall health. But with Atkins, you could improve severe conditions like metabolic syndrome, diabetes, and heart health that leads to cardiovascular disease. And let’s not forget to mention the increase in keeping you diabetes-free.

No Need to Count Calories

As if being on a diet wasn’t hard enough with calorie counters in your phone, beeping and alerting every few hours or so since you forgot to add in how many calories you consumed on your lunch break! With this particular diet plan, you can save some time during your busy schedule to read a book or take a quick stroll around the block instead of inputting your daily calories. The main focus is eating the right balance of carbohydrates, protein, and fat, and not how many calories you are absorbing.


No Fruit & No Grain

Some people can’t get enough of their fruits, and if you are one of them, then this isn’t the diet for you. Many health institutions will suggest that you consume about 2 cups of fruits per day, but with Atkins, this is restricted in the early stages of the diet regime. If you are a lover of your grains, then it might be hard to adapt to this diet. With Atkins, you are to become grain-free to see any weight loss.

Possible Side Effects

If you are an “American Food” eater and you begin the Atkins diet, you might experience fatigue because of the drastic decrease of carb intake. Your body might experience some side effects as your body is trying to adjust using fat as a source of energy. Constipation, halitosis, and dehydration can result in these specific dietary changes. Don’t forget hunger, mood swings, and irritability.

Difficult to maintain

Remember all those burgers you devoured on your lunch break or at your local diner? Well, forget about them quickly. When on Atkins, you might experience horrible separation anxiety from specific foods or products. The reason this diet might be hard to turn into a long term lifestyle change is that all the foods available while you are out socializing or on your night out with friends are Atkins restricted foods. If you can’t keep pasta, pizza, bread, and chips out of your life, then this might be a hard battle to fight.

What to add to the shopping list?

Your shopping list might be straightforward here, with a cart full of foundational vegetables, fish, shellfish, poultry, meat, eggs, cheese, and cream. Fats and oils need to find their place as well. The aisles you need to avoid are the grains section, fruit and juice stands, nuts and seeds along with the sugar section. If you can find a way to add cooking to your daily routine, it might be easier to grasp this diet regime.

Mediterranean Diet


If you’ve searched high and low for an eating plan with a heart-healthy outcome, then this diet might be custom fit just for you. The Mediterranean diet conforms to traditional foods that people from the regions such as Greece and Italy used to eat back in the '60s. Even though this diet isn’t a new way of life for people of this region, it became attractive to the U.S. and Northern European countries in the ’90s. Because of the significant observation that coronary heart disease was triggering fewer deaths in the Mediterranean provinces. Embracing this eating plan will not only improve your heart health; it is also a delicious and enjoyable way to enjoy traditional cuisines that originate from the bordering countries of the Mediterranean coastline. Even if there aren't any strict guidelines to follow with this eating regime, you will find that you can sustain a healthy lifestyle by eating foods such as vegetables, fruits, whole grains, beans, nut and seeds, and olive oil. Other factors, such as physical activity and social support, tie in very well with this type of diet. Physical activity seems to come naturally with this regime as the food you are eating make you feel energized to move your way down the path of better health. If you are interested in maintaining a balanced healthy heart lifestyle change, then these tips will get you started on the right track.


Maintain a healthy heart

As you’ve already heard, people from the Mediterranean region are less likely to suffer from heart disease as they do in other parts of the world. Studies believe that it is directly related to their particular eating habits. Because we all can’t just pack up our suitcases and move there, we can learn from them and incorporate it into our daily eating habits. This diet is not just a diet; it can be a complete revolution to your eating habits. This diet can proactively have positive impacts on the bad cholesterol you might intake daily. Because this lowers the accumulation of deposits that affect your arteries, it will help your heart pump with satisfaction. Not only is the overall well-being of our heart vital to us, but you can also decrease the chances of falling ill with diseases like cancer and cognitive disorders such as dementia or Parkinson’s.

Achieve radiant skin

You’ve probably met people from this part of the world and wondered how they maintain a radiant glow, taking years off their look. This type of eating method is rich in olive oil consumption which has a direct effect on the look of our skin, due to the traces of Vitamin E and antioxidants found in such ingredients. These vitamins help nourish and hydrate skin, erasing the signs of age. Another prominent cause of radiant skin is the consumption of foods such as tomatoes which is a must in most Mediterranean cuisines. They not only help protect our skins fragile cells; they can also help fight the effects of skin cancer due to sun exposure.

Live a long happy life – improve your mood

Increased happiness might sound hard to believe, but eating healthy and eating the Mediterranean way can improve your mood. For the people who suffer from many mental health issues such as ADHD, depression, and anxiety, they can enjoy the mood-boosting benefits associated with this diet regime. Dopamine is a chemical responsible for increased body movements, a mood regulator, and directly accountable for the mind and thought processing. When feeling depressed and un-energetic, you can directly blame the decrease of dopamine nourishing your brain. Because the Mediterranean way of eating encourages a diet that contains healthy fats and foods filled with probiotics, your body can produce vast amounts of dopamine which will keep your brain happy and satisfied. We all know that happiness is the medicine we need to cure any ailments or issues we might be facing. Happy people are more apt to increase their physical activity which will only make it easier to achieve lifelong health.


Hard to Keep Up With

You might live a Westerner lifestyle so it might be hard to keep up with this type of diet regime. Some people believe that adopting the usage of olive oil will make them feel like they are on a Mediterranean diet. But it doesn’t stop there; fast food joints need to be wiped out of your daily routine. Finding a restaurant that fry or douses salad with olive oil might be incredibly hard to find on your drive home from work. The grocery store is your best bet, or if you live in an area with a farmers market, then it might be a more accessible regime to follow. The Westerners of the world crave convenience rather than food, so it might be hard to change your eating habits. Especially if you don’t organize yourself to make shopping a fun way to obtain healthy ingredients and an ongoing lifestyle change.

Increased grocery bills

The Mediterranean diet is high in pricey foods such as fish, fresh fruits and vegetables, and olive oil. The cost can be a primary concern for many of you. Eating healthy and improving your overall well-being can come with a price tag, but you need to weigh the benefits and the risks associated with an unhealthy eating process. Grocery trips can take a bit longer as you may have to visit multiple chains searching for better prices. Searching for a variety of fish might take longer than searching for red meats that shouldn’t be a large part of our daily consumption in the Mediterranean way of life. Overall you can make it work and keep costs low if you take more time to organize your shopping list.

Alcohol Consumption

Alcohol consumption is not frowned upon in this diet regime, so it might not work for everyone. It is believed that when alcohol is consumed as part of a balanced meal all while integrated with daily physical activities and social experiences, it can have increased health benefits on your overall well-being. However, some people, when consuming alcohol, causes an increase in smoking and unsafe habits such as driving. We all know that the two should never mix, especially if you have a family history of alcohol addiction or tendency to fall off the right track when consuming alcohol.

What to add to the shopping list?

If this diet sounds like something you can embrace and introduce into your overall lifestyle, then this will keep your heart pumping properly and reducing the risks of heart disease. Not only will it keep you healthy, but it will also keep your tummy satisfied with the tasty cuisines of the Mediterranean coast. It is time to clean out the pantry and part ways with sweets and processed foods and open the doors to vegetables, fruits, and whole grains galore. Olive oil will take a considerable section of your pantry along with nuts and seeds to help you stay healthy. The one item that shouldn’t be a problematic purchase since it is enjoyable and gives you time to take a breather at the end of a long day is the red wine.

We are all created equal, well, yes. But we all react to different eating habits in our own way. It is crucial to maintain a healthy lifestyle and look your best by eating the right foods. If you are looking to lose some weight or just looking to get fit and healthy, take a journey, and do some more evaluating on which diet works best for you and your body type. Whatever you chose, keep in mind it will only give you results if you stick to it religiously.


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