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By Christine Schultz

Intermittent Fasting, Keto and Paleo diets are flooding the internet, each one claiming to be the best diet to follow. All of this information can be so confusing as to which one is best for you. Before you embark on a dietary change here are some facts you need to consider.

You have probably seen some of your family members or friends dropping pounds quickly from a keto diet. Keto utilizes primarily non- starchy vegetables, nuts, eggs, fish and oils as primarily 75% of the diet. Animal proteins and full fat dairy products as 20% of the diet and low glycemic fruits or legumes as only 5% of the diet. The idea is that the body will go into ketosis which happens when the body does not have enough glucose for energy and will burn stored fats instead. Keto is not for everyone, and people should be aware that if they go back to eating carbohydrates regular or in volume, they can gain the weight they lost back and then some. The long-term effects of a high fat diet on the liver and gall bladder have not been evaluated.

Paleo, also known as the “Caveman Diet” utilizes a good amount of animal proteins, fish, vegetables, sweet potatoes, nuts and seeds. Paleo eliminates any dairy or grains and limits fruit. Many people also do well on this diet, but this too may not be for everyone. The consumption of high amounts of animal proteins can cause increased inflammation in the body as animal proteins are acid forming foods.

Intermittent fasting is a trend that is exploding around the world with many celebrities singing its praises. The idea behind this diet is to create a window of eating and a window of fasting. The typical windows of fasting can range from 12-16 hours. The health benefits are that you create a window of fasting where the pancreas is not releasing insulin which is a fat storage hormone. By limiting the release of insulin, the body then can stabilize blood sugar levels, use stored fat to cleanse the cells and reverse oxidative stress. Type 1 diabetics or people with hypoglycemia need to exercise caution as if blood sugar drops this can lead to fainting or passing out.

If you are not sure of what diet is right for you, seek the help of a nutri- tion professional. We at Advanced Wellness have experts that can guide you.