Podcast Episode 127: Popular Diets 101: Keto, Atkins & Paleo – Dr. Taylor Wallace

Aug 28, 2019

Popular Diets 101: An Overview and Comparison

Popular diets seem to dominate the nutrition airwaves. On today’s episode we share a basic overview of some of today’s popular diets and discuss the pros and cons of each one. We touch on these four popular diets:

Keto (or Ketogenic Diet): A low-carb, high-fat diet that puts your body in a metabolic state called ketosis.  When this happens your body becomes incredibly efficient at burning fat for energy.  It also turns fat into ketones in the liver, which can supply energy for the brain.

Atkins: A more flexible keto diet.  Centers around a lower-carb diet but allows nutrient-rich carbs such as high fiber foods (e.g., berries, vegetables, etc). There are three different plans (Atkins 20 – if you have >40 lbs. to lose; Atkins 40 – if you have <40 lbs. to lose; Atkins 100 – to maintain current weight and a healthy lifestyle).

Paleo: This diet centers around unprocessed foods believed to resemble those available during the Paleolithic era.

Plant-Based Diets: Definition can vary from simply adding more plants to the diet to a vegan diet which eliminates animal products.

Extreme calorie restriction lowers your metabolism, people don’t adhere to it and when they go back to their regular diet they regain weight. It’s really about adopting a healthy lifestyle and sticking with it.”

Dr. Taylor Wallace

Dr. Taylor WallaceTaylor C. Wallace, PhD, CFS, FACN, is Principal and CEO at the Think Healthy Group and an Adjunct Professor in the Department of Nutrition and Food Studies at George Mason University. Dr. Wallace’s background includes a PhD in Food Science and Nutrition from The Ohio State University. In his free time, Dr. Wallace manages and operates a large food and nutrition blog and is a regular guest on NBC and the Dr. Oz Show. He is a fellow of the American College of Nutrition and is the 2015 recipient of the Charles A. Regus Award, given by the American College of Nutrition for original research and innovation in the field of nutrition.  Dr. Wallace is a Senior Fellow of the Center for Magnesium Education & Research, the Deputy Editor in Chief of the Journal of the American College of Nutrition, Editor in Chief of the Journal of Dietary Supplements, editor of six academic textbooks, an authorof over 50 peer-reviewed manuscripts and book chapters, and author of the new popular cookbook, Sizzling Science. Dr. Taylor has been a paid consultant to Atkins.

Taylor Wallace Book Cover

Melissa and Taylor in Aspen

Melissa and Taylor in Aspen


Dr. Taylor Wallace’s: NEW Cookbook |Website | Twitter | Instagram | Facebook

The Ketogenic Diet for Weight Loss – article in Today’s Dietitian Magazine by Carrie Dennett, MPH, RDN, CD

We should establish a National Institute of Nutrition – USA Today article by Dr. Taylor Wallace

Government funded research is almost solely focused on treatment of disease instead of prevention and we’ve got to stop that if we’re ever going to combat the obesity epidemic and obesity related chronic disease. We need government funding for randomized controlled trials.”

Research studies:

Comparison of Low Fat and Low Carbohydrate Diets on Circulating Fatty Acid Composition and Markers of Inflammation – Lipids (2008) 43:65-77

Effects of Step-Wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome – PLOS ONE

Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men – Am J Clin Nutr 2016;104:324-33

Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake. Critical Reviews in Food Science and Nutrition (2019): 1-38.

Limited Effect of Dietary Saturated Fat on Plasma Saturated Fat in the Context of a Low Carbohydrate Diet – Lipids (2010) 45:947-962

Related Episodes:

A Researcher’s Perspective & Passion for Nutrition – Sound Bites Podcast episode #46 with Dr. Taylor Wallace

Industry Funding, Sci Comm & Dr. Oz – Sound Bites Podcast episode #107 with Dr. Taylor Wallace

Refined Grains & Diabetes – Guilt by Association? – Sound Bites Podcast episode #120 with Dr. Glenn Gaesser

The Power of Prunes: Bone & Digestive Health – Sound Bites Podcast episode #122 with Dr. Shirin Hooshmand

Cow Gas, Upcycling & Beef Sustainability – Sound Bites Podcast episode #104 with Dr. Sara Place

The Surprising Truth About Sustainable Agriculture – Sound Bites Podcast episode #43 with Jack Bobo

Seafood & Sustainable Aquaculture – Sound Bites Podcast episode #101 with Egil Sundheim

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Music by Dave Birk

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