Doctor reveals the biggest mistake people make when choosing a diet
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Nearly half of Americans try to lose weight each year, and about 17% (about 43 million adults) follow a special diet such as ketogenic, vegan or Mediterranean, data shows.
With so many different diet plans and conflicting advice, it can be difficult to determine the right way to eat. Dr. Mark Hyman, MD, says there is no one-size-fits-all plan that works for everyone.
“The truth is, the best diet is the one that works for your biology,” he said on a recent episode of his podcast, “The Dr. Hyman Show.” “We are all different. There is no one size fits all.” [diet]”.
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According to Hyman, the core of any healthy eating plan is the difference between real food and what he calls “food-like substances.”
“Food is something that helps maintain the health, development and growth of an organism,” he said in the episode. “Honestly, what most people eat in America today is not, by definition, food. It’s a food-like substance.”
Hyman says the best diet is the one that fits your individual biological and health needs. (iStock)
Minimally processed foods (items that are recognizable and close to their original form) are fundamentally different from ultra-processed products that are designed for convenience and shelf life, Hyman emphasized.
He also offered his definition of food beyond energy, noting that “food is medicine.”
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“It’s not like a medicine. It’s a medicine,” he clarified, pointing to the thousands of bioactive compounds in plants that influence inflammation, detoxification and disease risk.
“Everything you put in your body is a medication that will either help you or hurt you,” Hyman added, noting that every food affects how the body functions.
Food works as medicine because what you eat actively influences inflammation, metabolism and overall health, according to health experts. (iStock)
One of the factors that determines how people respond to food is blood sugar regulation, the doctor said. Diets high in refined starch and sugar can alter metabolic health in ways that spread throughout the body, he warned.
“If you don’t have a balanced blood sugar, if you have high blood sugar or high insulin, this will screw up your blood sugar metabolism,” Hyman said, linking poor metabolic control not only to diabetes and heart disease, but also to mental health conditions.
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Ketogenic diets, which emphasize high-fat, moderate-protein, and low-carb intake, according to the Mayo Clinic, are popular in part because of this connection.
By drastically reducing carbohydrates, the ketogenic diet shifts the body from burning sugar to burning fat. “When you start burning fat [mode]that’s called ketosis,” Hyman said.
Popular diets, such as keto, paleo, vegan and Mediterranean, can help or hurt depending on how they are done and whether they suit your body, Hyman said. (iStock)
Hyman described ketones (small energy molecules that the body produces when it doesn’t have enough glucose available) as a particularly efficient fuel for the brain, noting that the ketogenic approach can stabilize blood sugar, reduce insulin levels and decrease inflammation.
At the same time, he warned that the ketogenic diet is not inherently healthy if done wrong.
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“People can make mistakes and it can be bad,” he said, emphasizing the difference between “bullshit keto” and versions made with whole foods, vegetables and high-quality fats.
“For most people, it’s a tool, not a permanent lifestyle,” he added.
For most people, diet is a tool, not a permanent lifestyle, Hyman emphasized. (iStock)
Other diets, such as paleo, which consists of fruits, vegetables, lean meats, fish, eggs, nuts and seeds; and vegan, which does not contain animal products, can be appropriate when made with care and tailored to a person’s lifestyle.
“You can’t be a ‘chips and soda vegan,'” Hyman said, emphasizing the importance of whole foods.
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The effectiveness of Mediterranean-style diets, which are often credited with longevity and heart health, also depends on how they are interpreted, the doctor said.
It’s important to pay attention to energy levels, cravings and other key indicators to determine if a diet is working, the doctor said. (iStock)
Hyman distinguishes traditional versions rich in vegetables, olive oil, fish and legumes from modern imitations that contain lots of refined bread and pasta.
“It’s a good foundation, but it’s really about personalized diets,” he said.
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In all dietary approaches, Hyman constantly returns to the same principle: paying attention to each individual’s response.
“Your biology always tells the truth.”
“How do you feel?” asked. “Does your energy go up? Do your cravings decrease? Do you sleep better?”
Hyman referred to the body as “the smartest doctor in the room,” saying it constantly indicates whether a diet helps or hurts.
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“Their biology always tells the truth,” he added.
Anyone looking to adopt a new diet plan should first consult a health professional to make sure it is right for them.
Khloe Quill is a lifestyle production assistant at News Digital. She and the lifestyle team cover a range of topics including food and drink, travel and health.