May 19th, 2025 | Edited by Crystal Liang
1. Mediterranean Diet
Overview: Inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, this diet emphasizes minimally processed plant-based foods and healthy fats, especially from olive oil. Fish and seafood are eaten regularly, while red meat is limited. It’s not a strict diet but a sustainable, flexible eating pattern.
Benefits:
- Supports heart health and reduces the risk of cardiovascular diseases.
- May aid in weight management and improve metabolic health.
- Associated with lower risks of certain cancers and neurodegenerative diseases.
Suitable for: Individuals seeking a balanced, sustainable diet for overall health improvement.
More Readings:
Mediterranean Diet Meal Plan – EatingWell
Mediterranean Diet – Wikipedia
2. Ketogenic (Keto) Diet
Overview: The keto diet is an ultra-low-carb, high-fat plan that shifts your body into a state of ketosis, where it burns fat instead of carbs for energy. It involves eating around 70–75% of your daily calories from fat, 20% from protein, and only 5–10% from carbohydrates. Originally developed to treat epilepsy, it’s now widely used for rapid fat loss.
Benefits:
- Benefits:
- Effective for short-term weight loss.
- May reduce seizure frequency in individuals with epilepsy.
Suitable for: Individuals aiming for rapid weight loss or managing epilepsy under medical supervision.
Considerations:
- May cause nutrient deficiencies if not well-planned.
- Not recommended for long-term use without medical guidance.
More Readings:
3. Vegan Diet
Benefits:
- May aid in weight loss and improve heart health.
- Associated with lower risks of type 2 diabetes and certain cancers.
Suitable for: Individuals committed to a plant-based lifestyle for health, ethical, or environmental reasons.
Considerations:
- Requires careful planning to ensure adequate intake of nutrients like B12, iron, and omega-3 fatty acids.
More Readings:
4. Vegetarian Diet
Overview: Vegetarian diets exclude meat and fish but typically include dairy and eggs. There are subtypes like lacto-vegetarian (includes dairy), ovo-vegetarian (includes eggs), and lacto-ovo (includes both). This diet is associated with health benefits similar to veganism but allows for greater variety and easier nutritional balance.
Benefits:
- Supports heart health and may reduce the risk of certain chronic diseases.
- Can aid in weight management.
Suitable for: Individuals seeking a plant-focused diet while still consuming some animal-derived products.
More Readings:
Pros and Cons of Different Diet Lifestyles – INTEGRIS Health
5. Paleo Diet
Overview: Modeled after the presumed diet of Paleolithic humans, this approach encourages the consumption of foods that could theoretically be hunted or gathered—meat, fish, vegetables, fruit, nuts—while excluding grains, legumes, dairy, and processed foods. It aims to reduce inflammation and improve metabolic health by mimicking early human eating patterns.
Benefits:
- May lead to weight loss and improved blood sugar control.
- Emphasizes whole, unprocessed foods.New York Post
Suitable for: Individuals aiming to eliminate processed foods and focus on whole food consumption.
Considerations:
- Excludes entire food groups, which may lead to nutrient deficiencies if not carefully managed.
More Readings:
6. Intermittent Fasting (IF)
Overview: Rather than focusing on what you eat, IF focuses on when you eat. Common protocols include the 16:8 method (16-hour fast, 8-hour eating window) or the 5:2 method (eating normally 5 days a week, very low calorie intake for 2). It’s shown promise for weight loss, metabolic health, and even cognitive improvement, though it may not suit everyone.
Benefits:
- May aid in weight loss and improve metabolic health.
- Can improve insulin sensitivity.
Suitable for: Individuals seeking a structured eating schedule without specific food restrictions.
Considerations:
- Not suitable for everyone; individuals with certain health conditions should consult a healthcare provider.
Sources:
7. DASH Diet (Dietary Approaches to Stop Hypertension)
Overview: Created to combat high blood pressure, the DASH diet prioritizes fruits, vegetables, whole grains, low-fat dairy, and lean proteins while limiting sodium, red meat, and added sugars. It’s often recommended by doctors for heart health and overall longevity.
Benefits:
- Clinically proven to reduce blood pressure.
- May lower the risk of heart disease and stroke.
Suitable for: Individuals with hypertension or those aiming to improve heart health.
Sources:
8. High-Protein Diet
Overview: This approach increases protein intake to promote satiety, preserve lean muscle mass, and support metabolic function. Popular among athletes, bodybuilders, and those pursuing weight loss, it can include either plant-based or animal-based protein sources. It’s important to balance it with fiber and hydration to protect kidney function.
Benefits:
- May aid in weight loss by increasing feelings of fullness.
- Supports muscle growth and repair.
Suitable for: Individuals aiming to build muscle mass or lose weight.
Considerations:
- Excessive protein intake may strain kidneys, especially in individuals with pre-existing kidney conditions.
Sources:
9. Low-Carbohydrate Diet
This is a broad category that reduces intake of bread, pasta, sugary foods, and other high-carb items. Diets like Atkins or South Beach fall under this umbrella. They typically replace carbs with higher intakes of protein and fat, which can lead to rapid weight loss and better blood sugar control in some individuals.
Benefits:
- Can lead to rapid weight loss.
- May improve blood sugar control in some individuals.
Suitable for: Individuals aiming for quick weight loss or managing insulin resistance.
Considerations:
- May cause nutrient deficiencies if not well-balanced.
- Long-term sustainability can be challenging.
Sources:
10. Gluten-Free Diet
Overview: A diet that removes all sources of gluten, a protein found in wheat, barley, and rye. Essential for individuals with celiac disease or gluten sensitivity, it’s also popular among those who report digestive improvements when avoiding gluten. However, it’s not inherently healthier and may lead to nutritional gaps if not managed correctly.
Benefits:
- Alleviates symptoms in individuals with gluten-related disorders.
Suitable for: Individuals diagnosed with celiac disease, non-celiac gluten sensitivity, or wheat allergy.
Considerations:
- Unnecessary elimination of gluten without medical indication may lead to nutrient deficiencies.
Sources:
Gluten-Free Diet (Mayo Clinic)