Fad diets may come and go, but doctors from Makati Medical Center say the best way to stay healthy remains simple: eat balanced meals that include all food groups.
Dr. Maricar Esculto-Khan, a nutritionist-dietitian and medical nutrition specialist at MakatiMed, cautions against extreme diets like Atkins, Keto, and the Master Cleanse. While these may lead to quick weight loss, she says they are not sustainable and can harm the body over time.
“Diets that remove entire food groups put your health at risk,” she said. “High-protein plans lack fiber and nutrients from fruits, vegetables, and whole grains. They can also strain your kidneys and raise bad cholesterol.”
Instead, MakatiMed recommends the Go, Grow, and Glow approach—an eating plan that encourages variety and balance. It includes energy sources like rice and bread (Go), protein-rich foods such as meat, fish, and tofu (Grow), and fruits and vegetables (Glow), which help with immunity and digestion.
“This kind of diet is easy to follow and fits most eating habits,” Dr. Esculto-Khan said. “A typical plate might have rice, fish, and vegetables. Even breakfast can be balanced with bread, egg, and fruit.”
She added that any meal plan should also be paired with portion control and regular activity. “We love rice, but if we eat too much and don’t move enough, we miss out on the real benefits,” she said.
Dr. Esculto-Khan also advised talking to a doctor before making any changes. Those with diabetes or high blood pressure may need to make adjustments, such as choosing brown rice or avoiding red meat.
“Go, Grow, and Glow works because it includes all food groups,” she said. “It’s flexible and can be adapted to suit your needs.”
