What are the differences between the “Zone / Low Carb”, “Atkins”, “Mediterranean”, Sonoma? And “Ketogenic diets”?

Originally aired on 09-21-2017


Questions from listeners regarding the use of specific diets in weight loss, disease states like cancer and epilepsy or other neurological issues.  

For each of these we will discuss the basics of the diet, benefits and drawbacks and when they may be prescribed for health purposes:

  • What is the “SAD” diet?

Is saturated fat bad?


  • What about the AHA / Low fat diet?  


  • What is a Mediterranean type diet?

The Mediterranean diet emphasizes:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise

Is that good for everyone?

What about the “whole” grains – what is that really?

Many books.

A good one “The Sonoma Diet


  • What is a low-carb diet?

    EXAMPLE:  2000 k/cal [40 / 30 / 30]

  • Carbohydrates (g) 206*See food “blocks” for carb types on the site below:
  • Protein (g) 146
  • Total Fat (g) 67

A “carb isn’t a carb”?

    What is the difference in a “carb” load from say bread [2 slices = 30 grams (6 grams fiber)] or pasta or from broccoli [1/2 cup = 5 grams (3 grams fiber)]?



  • What is a ketogenic diet?

EXAMPLE:  2500 kcal Daily Calorie Intake [5 / 20 / 75]

  • 25 g Carbs (4%, 100 kcal)
  • 129 g Protein (21%, 516 kcal)
  • 209 g Fat (75%, 1884 kcal)


  • Remember the basics. (or see the show from 09-14-2017)

Diet ‘Basics’ Concepts:

  • Clean
  • Green – Book: “Clean, Green and Lean”: Walter Crinnion
  • Colorful
  • Hydrating
  • Low glycemic – Look up “glycemic index” for food ideas
  • Appealing
  • Appropriate portions



Listen to the episode here!



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