Dietary Protocols
- Mediterranean Diet: Considered one of the healthiest and most balanced dietary patterns worldwide. It is based on consuming plenty of fruits, vegetables, whole grains, nuts, legumes, and olive oil as the primary fat source. It includes moderate consumption of fish, poultry, and dairy, while red meat and processed foods are rarely eaten. Wine is consumed in moderation, usually with meals. Studies show this dietary pattern reduces the risk of cardiovascular disease, type 2 diabetes, obesity, and certain cancers while promoting longevity and brain health.
- Intermittent Fasting: This is not a diet but an eating pattern focusing on meal timing. Common methods include:
- 16/8 or 14/10: Fasting for 16 or 14 hours and eating within 8 or 10 hours.
- 5:2: Normal diet for 5 days a week and caloric restriction (500-600 kcal) for 2 days.
- Eat-Stop-Eat: Fasting for 24 hours once or twice a week.
Intermittent fasting has been linked to improved insulin sensitivity, reduced body fat, and protection against metabolic disorders. Additionally, it appears to support cellular autophagy mechanisms that aid in cell repair. However, it is not suitable for everyone and requires attention to proper food choices during eating periods.
- Vegetarianism: Includes various forms, all avoiding meat consumption. Main categories:
- Lacto-ovo vegetarianism: Includes dairy and eggs.
- Lacto vegetarianism: Includes dairy.
- Pescatarian: Includes seafood.
- Strict vegetarianism (Vegan): Avoids all animal products.
Vegetarian diets are high in fiber, antioxidants, and nutrients, reducing risks for heart disease, hypertension, and diabetes. However, attention to adequate intake of nutrients like vitamin B12, iron, calcium, vitamin D, and omega-3 fatty acids is necessary. With proper guidance, vegetarian diets can be highly healthy and sustainable.
- Ketogenic Diet: A dietary pattern with very low carbohydrate intake (typically below 50 grams per day) and high fat intake. The goal is for the body to enter ketosis, where fat becomes the primary energy source through ketone production. Protein is consumed in moderate amounts. Initially designed for managing epilepsy, particularly in children, it is now also used for weight loss, glucose control, and reducing inflammation. However, it may cause side effects such as fatigue, headaches, and digestive issues known as the 'keto flu'. Long-term sustainability can be challenging, requiring careful monitoring to prevent micronutrient deficiencies.