Almost half of Americans lose weight Data shows that about 17% (approximately 43 million adults) follow a special diet such as a keto, vegan, or Mediterranean diet.
With so many different diet plans and conflicting advice, deciding on the right way to eat can be difficult. Dr. Mark Hyman says there is no single plan that will work for everyone.
“The truth is best diet That’s what works for your biology,” he said on a recent episode of the podcast “The Dr. Hyman Show.” There is no one-size-fits-all [diet]. ”
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According to Hyman, the core of a healthy eating plan is the difference between: real food and what he calls “food-like substances.”
“Food supports the health, development, and growth of living organisms,” he said in the episode. “To be honest, what most people eat in America today is not food by definition. It is a food-like substance.”
Minimally processed food Hyman emphasized that products that are recognizable and close to their original form are fundamentally different from ultra-fabricated products designed with convenience and shelf life in mind.
He also offered a definition of food that goes beyond energy, saying, “Food is medicine.”
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“It’s not like a drug; it’s a medicine,” he clarified, pointing to the thousands of bioactive compounds found in plants that influence inflammation, detoxification and disease risk.
“Everything you put in your body is a drug that can either help you or harm you,” Hyman added, noting that everything you eat affects the state of your body. body functions.
One of the factors that determines how people react to food is Regulation of blood sugar levelssaid the doctor. He warned that a diet high in refined starches and sugars can disrupt metabolic health, which can ripple throughout the body.
“If your blood sugar is out of balance, if you have hyperglycemia or high insulin, your blood sugar metabolism is messed up,” Hyman said, adding that poor metabolic control goes beyond diabetes. heart diseasebut also affects mental health.
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The popularity of the keto diet (which emphasizes high fat, moderate protein, and low carbohydrate intake, according to the Mayo Clinic) is due in part to this association.
Keto drastically reduces carbohydrates, shifting your body from burning sugar to burning fat. “When you switch to fat burning, [mode]It’s called ketosis,” Hyman said.
Hyman explained that ketones, small energy molecules that the body produces when there isn’t enough glucose available, are particularly efficient. brain fuelnotes that the keto approach can stabilize blood sugar, lower insulin levels, and reduce inflammation.
At the same time, he warned, the keto diet is inherently unhealthy if done poorly.
“People can make mistakes, and it can be bad,” he said, highlighting the difference between “cheap keto” and versions built around whole foods, vegetables and high-quality fats.
“For most people, it’s a tool; lasting lifestyle” he added.
Other meals – like the Paleo diet, which consists of fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. Vegan contains nothing animal products — may be appropriate if done carefully and tailored to an individual’s lifestyle.
“You can’t be a ‘chips and soda vegan,'” Hyman said, stressing the importance of whole foods.
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effectiveness of mediterranean style mealare often credited with contributing to longevity and heart health, but it also depends on how they are interpreted, the doctor noted.
Hyman distinguishes between traditional versions, which are rich in vegetables, olive oil, fish and legumes, and modern imitations, which rely heavily on refined breads and pastas.
“It’s a good foundation, but it’s really about personalized diets,” he said.
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throughout diet approachHyman consistently returns to the same principle of paying attention to each individual’s response.
“How are you feeling?” he asked. “Do you have more energy? Does your appetite decrease? Do you sleep better?”
Hyman called the cadaver “the smartest doctor in the room” and said the cadaver always shows whether the diet is helping or hurting.
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“Your biology always tells the truth,” he added.
Anyone looking to adopt a new eating plan should first consult. doctor; medical worker Just to make sure it’s the right thing for them.
