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For years, the topic of weight management or weight loss has been a major concern in both academic and private circles. People who have successfully lost weight also like to show their photos online, especially the comparison photos before and after weight loss, which are very convincing. If we look closely at the weight loss methods they each used, we can say that they are each unique. When referring to these weight loss experiences, one question may often flash up. What is the difference between diet patterns? Why can I successfully lose weight? How can I apply them to my daily diet? Are they bad for my body?

Some people take an extreme approach to weight loss, such as not consuming any food at all for some time, and the short-term results may be more pronounced.

Others take the popular weight loss approach of a keto or low-carb diet, which simply means controlling carbohydrate intake or consuming high-fat foods or high-protein foods. So far, short-term results have been seen, but there is a lack of long-term data to know if such extreme diets will eventually affect the body.

Another segment of the population takes a more scientific approach to weight loss – eating less and moving more. Eat a healthy, balanced diet. Cut out any high-sugar, high-fat snacks, eat more natural foods, refer to the dietary guidelines for recommended intake, adjust to your situation, and develop a diet plan that works for you, with some level of exercise, to eventually lose weight successfully.

So today we will talk to you about what are the characteristics of scientific diet patterns, and then talk about what are the popular diet patterns now and what are the characteristics of each.

Mediterranean Diet Patterns

The Mediterranean diet is a very popular diet pattern in nutrition nowadays. It comes from the traditional diet of the Mediterranean region and countries (Greece, southern Italy, and Spain) in the 1940s and 1950s.

This diet is characterized by an adequate intake of olive oil, legumes, natural grains, fruits and vegetables, moderate amounts of fish, dairy products (cheese and cheese) and red wine, and small amounts of meat products.

Legumes, natural grains, fruits, vegetables, and nuts are all good sources of dietary fiber and other micronutrients. Olive oil itself is also rich in unsaturated fatty acids. Studies have found that the Mediterranean diet reduces the risk of heart disease, protects the brain from blood vessel damage, and reduces the risk of stroke and memory loss.

DASH Diet (Dietary Approaches to Stop Hypertension Diet)

This diet pattern is recommended for those who want to prevent and treat high blood pressure, thus reducing the risk of heart disease.

The DASH diet is also one of the more respected models in nutrition today, with the following key features.

• Intake of vegetables, fruits, and whole grains.
• Consume skim or low-fat milk and dairy products, fish, seafood, poultry, legumes, nuts, and vegetable oils.
• Limit the intake of foods high in saturated fatty acids, such as certain parts of meat (bacon, brisket, etc.), full-fat dairy products, and products such as olive oil and palm oil.
• Limit the intake of any sugary drinks and snacks.

In contrast to the Mediterranean diet, the DASH diet does not overemphasize the intake of olive oil but extends to vegetable oils, most of which are also rich in monounsaturated or polyunsaturated fatty acids. However, the intake of vegetable oils high in saturated fatty acids is restricted. Another difference is that the intake of dairy products, such as cheese, should be limited.

Western Diet Patterns

Strictly speaking, the Western diet is not a strict term, but more of a general term. The term “Western” refers to the fact that most of the food groups consumed in this type of diet are “over-processed” foods and originated in the United States and Europe. Today, it has also swept the globe.

The Western diet is primarily high in fat, salt, sugar, dietary fiber, and omega-3 unsaturated fatty acids. The Western diet has been reported to be associated with an increased incidence of obesity, heart disease, type 2 diabetes, and colorectal cancer. There may also be an association with other cancers, and immune disorders (asthma, allergies, and autoimmune diseases).

Oriental Diet Patterns

Oriental diet is also a general term that varies. For example, the diet patterns of Japan, India, Korea, and China are all different. There are some commonalities among them, and it is these commonalities that distinguish them from the “Western diet”.

• Consume the right amount of vegetables
• Rice is the most popular staple food
• Addition of a variety of seasonings and spices to enrich the taste

With strong economic development, many Eastern countries have gradually shifted from this diet to the Western diet.

Low Carbohydrate Diet/Keto Diet Patterns

A keto diet is a high-fat, adequate-protein, low-carb diet. This is why the keto diet is also a “low-carb” diet.

The typical therapeutic keto diet was developed in the 1920s for the treatment of childhood epilepsy and was widely used in the following decade, but its popularity declined after the introduction of effective antiepileptic drugs. In recent years, the keto diet has regained public attention, primarily because it can be used to treat overweight and obesity, and in the short term, it remains effective.

A strict keto diet requires a daily energy supply of approximately 55-75% fat, 15-20% protein, and 5-10% carbohydrate. Therefore, a keto diet is very, very difficult to implement in daily life.

A distinguishing feature of the keto diet compared to the above dietary patterns is that there are many recommended foods (e.g., legumes, most fruits, low-fat dairy products, etc.) that are to be avoided due to the extreme control of carbohydrate intake, a diet pattern that inherently violates the overriding principle of “balance”.

Vegetarian Diet Patterns

People who practice a vegetarian diet pattern advocate not consuming the bodies of animals such as birds, animals, fish, shrimp, or meat, and those who practice this food culture are called vegetarians. Generally, only plants, such as grains, vegetables, and fruits, and their products are consumed.

Vegetarianism varies around the world, depending on the country or culture. Some vegans may consume animal products such as honey, dairy products, cheese, and eggs, which can be consumed without killing, while vegetarians do not consume any food related to animals, including eggs and dairy products. Reasons for promoting vegetarianism include environmental protection, health, animal rights, and other issues, and India currently has the highest percentage of the vegetarian population and the number of vegetarians in the world.

As a result, vegetarians follow a purely vegetarian diet, consuming only vegetables, grains, fruits, nuts, and pulses and their products. Some vegetarians (vegans) can consume eggs, honey, and dairy products.

By consuming more fiber and less fat, vegetarians can avoid obesity, reduce the chances of cardiovascular disease and hypertension, and greatly reduce the chances of stroke, bowel cancer, stomach cancer, and burst blood vessel tumors.

In addition, since vegetarians do not consume animal foods, the following micronutrients should be taken into account to avoid nutritional deficiencies: vitamin B12, calcium, iron, and omega-3 fatty acids. If diagnosed with deficiencies of these micronutrients, fortified foods or dietary supplements can be consumed to increase intake.

High Protein Diet Patterns

High protein diets, like keto diets, emerge from a biased perception of carbohydrates. A belief is that individuals are obese because they consume too many carbohydrates, without realizing that the underlying cause is a chronic eating disorder that consumes far more calories per day than the body needs. In the long run, the excess calories will be converted into fat and glycogen stored in the body, leading to overweight and obesity.

Simply put, a high-protein diet also means limiting carbohydrate intake in favor of meat and dairy products. Many people who want to implement a high-protein diet choose fish, seafood, meat, dairy products, beans, eggs, and vegetables. Legumes are also a good source of vegetable protein and therefore can be an appropriate choice when implementing a high-protein diet.

The implementation of a high-protein diet in normal people will not harm the body in the short term and can be effective in helping to regulate weight. However, in the long run, this diet pattern may be risky and some serious health problems may follow.

• Nutrient Deficiencies: Some people go to extremes when implementing a high-protein diet by limiting their carbohydrate intake to the extreme. This leads to deficiencies in dietary fiber and certain other micronutrients. Symptoms such as bad breath, abdominal pain, and constipation may occur as a result of a lack of dietary fiber.
• Increased Risk of Heart Disease: Increased risk of chronic diseases, such as heart disease, due to higher intake of red meat and full-fat dairy products.

Further damage to essential kidney function. For some people who already have kidney disease, it is important not to try a high-protein diet easily because too much protein intake can put a big burden on our kidneys.

So, if you do start practicing a high-protein diet, learn to choose protein-based foods wisely. Good sources of protein: soybeans, legumes, nuts, fish, skinless poultry, refined meats, low-fat dairy products, etc. Avoid overly processed meat products, such as sausage and bacon.

Conclusion

The dietary pattern is a long-term diet pattern that needs to be figured out and adjusted by each person according to his or her situation. Try to achieve three principles: balanced, reasonable, and scientific. Do not listen to some folklore information that has not been scientifically certified.