"Start with the Diet that consistently gets the highest marks when I say Mediterranean Diet does anything come to mind and olive oil olive oil good and more. So here's the low down Sam's GonNa read us these descriptions of these diets as described arrived by US news. And here's how they talk about the Mediterranean Diet. I will read it for you. This diet emphasizes eating fruits veggies whole grains grains beans nuts looms olive oil and flavorful herbs and spices fish and seafood at least a couple of times a week and poultry eggs cheese cheese and yogurt in moderation while saving suites and red meat for special occasions. Top it off with a splash of red wine. If you want and remember to stay physically physically active and you're set now. Traditionally the Mediterranean diet is followed by some of the most long lived populations out there and these regions are called blue who's zones they're five. Blue Zone populations identified to date. These are the people around the world who most routinely live to be one hundred and don't get chronic disease only five have been identified thus far and two of them are in Mediterranean countries. One in equally agrees one in Sardinia Italy and they both have the dietary pattern we just described and and both of these dietary patterns are high in fat. But it's good fat. Net would sort of be the signature feature of traditional Mediterranean diets. Wholesome foods sensible combination but because of the emphasis assist on olives and olive oil nuts and seeds and of Kado the total fat content tends to actually be higher than the typical American Diet? So who might right this diet. Be Good for him. Well if you don't want to count calories and your goal is overall good health. You may want to give the Mediterranean Diet. A try would make sure you buy good olive oil. And here's a hint. The good stuff often has a best buy or a harvest date on the back of the bottle in some of our other episodes. Talk healthy fats. A lot more. But let's now talk about the Dash Diet. Have you ever heard of. It never heard of it. I don't think anyone's heard of it. Yeah but it's actually one of the most research diets of all time. What is it the Dash Diet which stands for dietary approaches to stop hypertension? This this promoted by the National Heart Lung and Blood Institute to do exactly that stop or prevent high blood pressure emphasizes the food you've always been told to eat. Fruits veggies whole grains lean protein and low fat dairy which are high in blood pressure. deflating nutrients like potassium calcium protein and fiber. So what do you notice about this diet. It sounds a whole lot like the Mediterranean Diet. And that's for good reason so here is take away number. Two good diets tend to have a lot in common. People should take comfort in the fact that when we describe good diets they sound more alike than different. That's absolutely true. So the building. Blocks Dash and Mediterranean are fruits veggies whole grains they also allow for moderate amounts of eggs poultry and dairy and both recommend taking it easy the on sweets sugary drinks and red meat and one more thing following a dash type diet is linked to decrease risk of heart disease and strokes and band. David Katz Says Dashes Pretty Easy to follow. It's not all that different from the foods. Most Americans are eating right now. It's just it's the typical American in Diet completely cleaned up so everything will be familiar. I think that's helpful. It's a much less radical shifts. One of the reasons I tend to give high scores to the DASH. Sti- is yeah. It's a good diet for sure. There are others that I think might be better. But one of the things we're scoring every year is the practicality which goes back to our takeaway number one the best diet for you is the one you'll actually follow as you read these. Do these seem like diets to you or do they just Kinda seem like I dunno strategists. Like I'm used to diets being like a spaghetti noodle diet her like the Tapioca pudding minute. Grapefruit Diet like really really rigid and really really limited. These seem much more wide open than I would think. Diets usually are so does that. Make it more appealing Ellington totally. I would do these now. Let's talk about a diet that everybody seems to be talking about the key to diet the Kito Dodi it emphasizes weight loss through fat burning the goal is to quickly lose weight and ultimately feel better with fewer cravings while boosting your mood mental focus and energy according to Kito proponents by slashing the carbs you consume and instead filling up on fats you safely inter state of Ketosis which sounds like hypnosis who is doing this and what does ketosis really mean. Well when your body doesn't have any carbohydrates left have to burn for fuel instead it starts to burn fat and when that happens your body is an estate of Ketosis. It sounds good right because it can lead to some really quick weight loss but US news actually ranks Kito near the bottom of its list for overall best diets. We heard from Jeff Gear. He followed Kito Diet for about nine weeks and during that time. He says he put mayonnaise on. Everything feels inappropriate to say anything with like that much mayonnaise cleanse but so you know there it was and then he hit a snag and so she's like all right. Well here's how Thanksgiving's GonNa go. I'm not going to go gigantic but like you know we'll do up some fried chicken and we'll do some hasselback potatoes `tatoes and then like the next day it was like did every single ounce of the lake eighteen pounds that I lost contact and then I was just like well damn like I if I can never deviate from really prescriptive maybe kind of scary medical diet than what does it look like going forward because I nine weeks or something is intense but like the next sixty years you can probably tell. The Jeff is not really a fan of Kito anymore. It was just too extreme for him. Him and David Katz Agrees Amen Jeff. David's first strike against Kito. He says it's too hard to stick to and strike number two. David says it just doesn't doesn't check a lot of the boxes of a healthy diet. This diet is at odds with human health that tends to be a very low fiber diet. That's bad for the guest on track. We we simply don't know that this diet is compatible with human health across the lifespan. And well you know to me that sounds like a game of Russian Roulette. It may go your way it may not researchers are looking into whether a diet like Kito might be good for some people like those at medical risk due to their weight and Kito does rank in Chi- on the US news list for best fast weight loss diets. But David says that's not necessarily a good goal. I think much of the focus. Sadly is still on losing weight and and all too often. It's on losing weight fast and one of the things that I routinely point out to anybody who's willing to listen to me. Is that a cocaine. Binge in in lieu of food will result in rapid weight. Loss About of cholera will result in rapid weight loss. So you know where we ever got the idea that losing weight fast. I meant anything about finding health. I have no idea but it's wrong and David's final. Knock on Kito has to do with the environment people. Well who are on the KETO diet tend to eat a lot of meat and red meat. Production requires a lot of land and water. And that's because you need a lot of it to grow the grains to feed the livestock and that's your takeaway number three if you want to align your eating habits with a healthy planet think about the environmental footprint of your diet. I don't think Alison we can talk about Diet and health and not factor in the health of the planet. I really don't so that's got to factor into the dietary discussion. It's hard not to bump into somebody on the Keto Diet and I. I think that's sort of double bookkeeping while I can do whatever diet I want for short term weight loss. Oh yeah I really care about climate change well then no. You've got to connect those dots and this also goes for other diets that tend to have a lot of red meat. Like the Paleo Diet. Paleo diets are based on a simple premise. If the caveman didn't eat eat it. You shouldn't either so long to refined sugar dairy legumes and grains and hello to meat fish poultry fruits and veggies. The idea is that by eliminating modern era foods like highly processed carbs dairy. You can avoid or control quote diseases of civilisation like type. Two diabetes is and heart disease and likely lose weight to Can I tell you my biggest question with this caveman diet. Why would I wanna live like a caveman? Nothing about my life is Caveman Caveman Ish. Yeah I'll pass simple premise but hard to practice because everything that caveman aid is extinct. We we saw to that so you know there there. There are no stone-age foods available. The best you can do is approximated. Two major problems here. I A lot of people wave the Palo banners and excuse to eat Bacon pepperoni Indian hamburgers. There was no Palaeolithic Pepperoni. So if you want to eat variety joints either indicated mandate exact right so variety of wild plants and game. If you want to eat not only the wild animals you catch. I think that's probably a healthy diet. Frankly but the big problem with this is you need a lot of space to raise those animals if you're gonNA eat all those animals and I did the calculation for the current population of the Earth at about seven point eight billion and it would require fifteen times the surface area of the planet. What's yeah a seriously so basically just can't be done? No dorothy were not in the stone age anymore. So who might diet such as Paleo and Kito appeal to well people who like the challenge challenge of this strict set of rules and who like a high protein diet that usually includes a lot of meat. Even if it's not exactly what the Caveman eight"