From Keto to low carb

WE HAVE all tried diets at least once in our lives, but an expert has now warned that some of the most popular diets could make you sick.

Most of the important nutrients should come from the foods we eat as part of our daily diet, but if you are on a certain diet you may feel a little upset if you restrict your diet.

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When trying to lose weight, it is important to choose a nutrition plan that suits you and does not make you sickImage Credit: Getty – Contributor

Whether you want to lose a little weight or try something different, many people can get so focused on their new eating plan that they forget about all of the nutrients the body actually needs.

Speaking to The Sun, registered nutritionist Rhiannon Lambert said whether you’re on a keto diet or trying to become a flexitarian or vegan, you could be missing out on important nutrients your body needs to stay healthy.

She explained, “While you may not notice the effects right away, eliminating key nutrients like magnesium, vitamin D, and B vitamins can eventually affect your health.”

Recent data from Google shows that people googled four diets in particular to help them get back in shape.

Here, Rhiannon outlines these four diets and the nutrients you might be missing out on.

Keto

Approximately 500,000 people each month look for the keto diet, which is about eating lots of “good” fat to curb hunger pangs while cutting off carbohydrates and consuming moderate amounts of protein.

Rhiannon stated that few people know that the keto diet was originally intended to help people who suffer from seizures.

She added, “Advocating restricting carbohydrate foods like grains, sugar, legumes, rice, potatoes, candy, juices, and even most fruits is a complete departure from the colorful, varied Mediterranean diet that has many proven health benefits with it brings.

“As a result, keto diets often lack certain vitamins and minerals that are needed for essential body functions.

“First side effects can be low energy levels, brain fog, increased hunger, sleep problems, nausea, indigestion, and poor exercise performance.

“It can be an effective weight loss method in the short term with careful planning, but is difficult to sustain in the long term.”

She said if you want to try the diet you should seek medical advice.

However, if you want to give it a try, Rhiannon recommends taking Nutri Within Mutltivitamin, available from LloydsPharmacy.

She said, “While a multivitamin cannot replace what is missing from a diet, it can certainly fill some important nutritional gaps that can be overlooked on a keto diet.”

Low in carbohydrates

Rhiannon said that while there is evidence that low-carb diets are safe, effective in the short term and help with weight loss for most people with type 2 diabetes, such a restrictive diet is not recommended for all.

Approximately 50,000 people look for this diet every month – which proves it is a popular option for many, but Rhiannon says there are many side effects you could suffer from completely excluding food groups.

She explained, “Carbohydrates are such an important source of energy that without them side effects can lead to headaches, muscle aches and constipation, and without enough fiber for normal bowel function.

“Although you can lose weight on this type of diet, they are often high in protein and fat, which can make you sick. The likely symptom of weight loss is simply that it involves less food and less calories. “

Rhiannon said that if you didn't eat enough carbohydrates, you could have a headache

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Rhiannon said that if you didn’t eat enough carbohydrates, you could have a headachePhoto credit: Getty

“Regardless of your diet, all adults and children over the age of one should consider supplementing ten micrograms of vitamin D daily to maintain vitamin D levels.

“The only way to maintain healthy vitamin D status this time of year is to take a dietary supplement.”

Mediterranean cuisine

The Mediterranean diet is rich in vegetables, fruits, legumes, nuts, beans, grains, grains, fish, and unsaturated fats like olive oil.

It usually involves a low intake of meat and dairy products. It has been linked to good health, including a healthier heart.

Around 50,000 people, on average, look for this diet every month, and Rhiannon says this is actually one of the most balanced diets out there.

She added, “You should always try to eat two servings of fish each week, one of which is oily. However, if you don’t eat a lot of oily fish or seafood, consider supplementing with omega-3.” .

If you are deficient in omega-3 fatty acids in your diet, you can experience fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Omega 3 is an essential fatty acid that supports brain and heart function and promotes normal cholesterol.

Vegan Diet

There has been a massive shift towards a plant-based lifestyle in recent years and is certainly a good option for environmentally conscious people.

We get a lot of nutrients from our foods and some people who follow a vegan diet can become deficient in vitamin B12.

Approximately 5,000 people look for this diet every month and while it is easier to be vegan today than it was a decade ago, there are a few things to keep in mind if you plan to switch to a plant-based diet.

Rhiannon said that a well-planned plant-based diet can support healthy living at any age and at any stage of life.

She added, “However, a poorly planned plant-based diet can increase the risk of certain nutritional deficiencies that can affect both the mind and body.

“Most of the nutrients are abundant in a plant-based diet, but if you minimize or completely avoid your animal-based consumption, there are a few nutrients to watch out for, including vitamin D, iodine, selenium, and vitamin B12.”

She explained that vitamin B12 is particularly important for energy and metabolism and that too little can lead to fatigue, anemia and nerve damage.

“B12 deficiency affects the central nervous system and the body’s ability to produce fully functional red blood cells that carry oxygen around the body.

“Animal products are the main source of vitamin B12 for most people. So unless you are eating animal-based foods, the only reliable sources of vitamin B12 are fortified foods and supplements,” she added.

Nutri Within is available on Main Street by LloydsPharmacy Stores.

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