You would like to know on how to choose the best diet for you, I recommend you consult my organization chart DETERMINATION OF FOOD REGIME which contains five unique diet plans, including the keto.
Anxiety Food Plan
Anxiety affects approximately 40 million adults or 18 percent of the population nationwide.1 One in three women experience anxiety over their lifetimes.2 Furthermore, only one-third of those affected receive treatment.1 Because of our emerging understanding of the role of gut-brain axis disruption in mental health conditions like anxiety and depression, I recommend starting with the elimination diet for patients with anxiety. Elimination diets are the gold standard for identifying food allergies, sensitivities, and intolerances but can also be used to address many other symptoms like anxiety in the practice of personalized lifestyle medicine. An elimination diet is a tool and an eating plan designed to omit/avoid certain foods or groups of foods that may cause an adverse reaction or symptoms. For my patients with anxiety, I recommend cutting out caffeine and sugar completely because they may trigger anxious symptoms and blood sugar issues.
What is a ketogenic diet? A ketogenic diet (i.e., “keto diet”) is a very low-carbohydrate way of eating that delivers moderate amounts of high-quality dietary protein and high amounts of healthy dietary fat. This reduction in carbohydrate intake helps the body shift toward a state that promotes the breakdown of fats (from the diet and your body) to produce ketone bodies and enter a state known as “ketosis.” When following a ketogenic diet, your brain, as well as other organs, depend on ketones as an energy source. Ketones are produced in the body once you have reached a state of ketosis and can be measured in the blood and urine to ensure that you stay in ketosis during the keto diet. The Ketogenic Food Plan has a specific food list and approximate macronutrient profile to support your health goals: ~10% carbohydrate, ~20% protein, ~70% fat
This food plan is based on the Mediterranean diet. However, it also incorporates modern nutrition research, such as the health benefits of phytonutrients, a variety of healthy fats, and moderate grain intake. The resulting “modified Mediterranean” approach emphasizes fresh, whole, minimally processed, phytonutrient- and antioxidant-rich foods. It has a specific food list and macronutrient profile to support your health goals: 40% carbohydrate, 30% protein, 30% fat In addition to providing nutrient density and a low glycemic response, the Mediterranean Food Plan is designed to help reduce inflammation, considered to be a contributing factor to many chronic diseases.
High-Protein/Phytonutrient-Dense Food Plan
The High-Protein/Phytonutrient-Dense Food Plan was developed to facilitate loss of unhealthy fat while maintaining healthy lean tissues like muscle. It has a specific food list and macronutrient profile to support your health goals: 20% carbohydrate, 40% protein, and 40% fat Below is a food list that includes foods rich in taste with a lower glycemic index (GI) or glycemic load (GL). These foods produce a lower glucose and insulin response, which helps balance blood sugar—helping to curb hunger and cravings. It’s unlikely that these foods (in the serving sizes suggested) will be a trigger for overeating. Two main meals and 3 snacks (including 1 program shake, if prescribed) can be eaten in any order. Some people prefer a lighter breakfast (e.g., shake), while others prefer to eat a more substantial breakfast (e.g., omelet) and then have a snack for lunch (e.g., soup or salad).
The Autoimmune/Anti-inflammatory Food Plan
The Autoimmune/Anti-Inflammatory Food Plan features a variety of whole, minimally processed foods in quantities that deliver a modified Paleo, balanced macronutrient plan. The plan emphasizes colorful phytonutrient- and antioxidant-rich foods, leafy greens, and the cruciferous and allium families, in particular. In addition to providing nutrient density, this plan is designed to stabilize blood sugar, support and heal the gastrointestinal and immune systems, as well as reduce inflammation. It has a specific food list and macronutrient profile to support your health goals: 30% carbohydrate, 40% protein, 30% fat
Special concerns Unfortunately, even some nutritious foods can cause challenges for those with autoimmune, gastrointestinal, or inflammatory conditions. Let your doctor know if any of these categories are troublesome for you and ask for the specific handout for more information.
• Nightshades—Nightshades are excluded on this plan. Examples include potatoes (but not sweet potatoes), tomatoes, eggplant, okra, and peppers, as well as certain spices (cayenne pepper and paprika).
• FODMAPs—Some common foods contain specific, poorly absorbed carbohydrate compounds, which may cause gastrointestinal issues. Examples include wheat, apples, onions, cow’s milk, and yogurt.
• Histamines—These compounds occur naturally in many foods, such as aged or fermented foods. They are also produced by the body during times of stress and allergic response and can cause reactions similar to an allergic response