Mono diets, also known as monotrophic diets or single food diets, today promise that ideal body image and health exalted on social media, but in reality they have centuries of tradition.
For example, the English poet Lord Byron popularized in the 19th century the vinegar diet, a method to reduce appetite that left him in the bones. Its adverse effects had already come to light in 1733, when the physician Pierre Desault published the clinical case of a French woman named Mademoiselle Lapaneterie, who died a month after following this harmful practice.
Without going any further, many of these restricted regimes have enjoyed prestige during the last 50 years. In Japan, in the 1970s, the apple diet appeared, which was supposed to detoxify the body and promote rapid weight loss. Around those same years, the lemon diet – known as the “master cleansing diet” – promised to eliminate toxins from the body through the exclusive consumption of that citrus, maple syrup and cayenne pepper.
The grapefruit and egg diet also began to recruit adherents in the United States around this time. Celebrities like Elvis Presley, Brooke Shields and Jennifer Aniston have put a face to this weight loss procedure. Then the potato diet (in the eighties in Europe), the watermelon diet (in the United States in the nineties) or the banana diet (early 21st century in Australia) took over.
Currently, numerous monotrophic diets are still in vogue – grapefruit, peanuts, rice, etc. – which promise very fast results. But are they healthy and safe? The short answer is no.
First, by being based on a single food or a small group of foods, these diets are simple and not very varied, which limits the intake of calories and nutrients. And while there is little empirical evidence, science has shown that they can cause malnutrition, anemia, osteoporosis, nutrient toxicity, and muscle catabolism (destruction).
Other problems associated with these practices are gastrointestinal disorders such as constipation and diarrhea, fatigue and exacerbated moods, as well as eating disorders and food intake.
To make matters worse, they are promoted as a quick way to lose weight, when the decrease in body mass is due to the loss of water and muscle, rather than fat loss. And because they are restrictive, they are difficult to follow in the long term.
For all of the above reasons, it is important to consult with a health professional before undertaking any significant change in our diet. Nutrition experts have expressed concern about the effects of these less varied options and recommend avoiding them.
Although some find benefits in mono-diets, healthy and sustainable diets are those that include a variety of nutritious foods in adequate proportions. It is important to consider that there is no perfect type of diet for everyone in the world. Ultimately it will depend on individual needs and the availability of food.
Among the scientifically supported options is the Mediterranean diet, based on the consumption of foods rich in fiber, healthy fats such as olive oil and nuts, fish and vegetables. It has been shown to be effective in losing weight and preventing chronic diseases in European and African countries bordering the Mediterranean Sea, although it can also be adapted in other regions of the world.
Another interesting alternative is the DASH diet (acronym for Dietary Approaches to Stop Hypertension), focused on the consumption of fruits and vegetables, whole grains, lean proteins and healthy fats. A study published in the Journal of the Academy of Nutrition and Dietetics found that participants who followed it lost more weight than those who ate a typical South American diet.
The Nordic diet, typical of northern European countries, which is based on local and seasonal foods such as fish, berries, whole grains and vegetables, is also a healthy and sustainable option. It has been shown that it can help reduce inflammation and the risk of chronic diseases.
Finally, the traditional Asian diet, focused on the consumption of rice, fish, vegetables and green tea, has been associated with a lower incidence of chronic diseases and a lower rate of obesity.
In general, healthy and sustainable diets prioritize plant foods and whole grains and are based on traditional eating patterns that emphasize the use of local and seasonal products. It should be remembered that any regime to control body weight or to treat any pathology must be personalized and supervised by dietitians-nutritionists and, in some cases, requires medical supervision.
This article was originally published on The Conversation.
