Different Types of Diets

How Many Diets Are There?

There are countless diets today, and it's difficult to pin down a definitive number because new diets are constantly emerging, while existing ones evolve.

Some of the most popular diets, which we’ll explore in this blog, include Vegan, Vegetarian, Omnivore, Carnivore, Paleo, Ketogenic (Keto), Atkins, Mediterranean, and Intermittent Fasting. These are just a few of the many diets available today.

Why Are Diets So Popular?

A 2020 study conducted across 30 countries found that approximately 45% of the global population reported actively trying to lose weight. Of those, 4 in 10 people were using some form of diet to assist with weight loss.

However, diets are not only for weight loss. Some people follow diets to gain weight, add lean muscle mass, maintain their current body weight, or adopt healthier lifestyle changes to prevent or reverse chronic diseases linked to poor nutrition.

What Is the Ketogenic (Keto) Diet?

Originally developed to help treat epilepsy in children, the Keto diet has since gained popularity as a weight loss strategy.

This high-fat, very low-carb diet (less than 50g of net carbs per day) forces the body into a state called ketosis, where it burns fat instead of glucose for energy.

Foods Consumed on the Keto Diet:

• Avocados

• Nuts

• Animal proteins (beef, pork, fish, etc.)

• Low-carb alternatives like Stevia, cauliflower rice, almond milk, etc.

Does Keto Include Fruits and Grains? The Keto diet restricts most fruits due to their high fructose content, which is quickly converted into glucose.

It also limits grains and honey, which are high in carbohydrates.

What Is the Vegan Diet?

A vegan diet excludes all animal products, including meat, dairy, eggs, and sometimes even honey, albumin, or animal-derived protein supplements.

For vegans, supplementation is often necessary to ensure adequate intake of essential nutrients like vitamin B-12 and omega-3 fatty acids.

A study comparing vegan diets to the American Heart Association–recommended diet found a 32% reduction in C-reactive protein (a marker of inflammation), indicating that vegan diets may help reduce the risk of heart disease.

Main Protein Sources:

• Soy

• Legumes

• Quinoa

• Flaxseeds

• Nuts

• Pumpkin seeds

• Tofu

Examples of Vegan Foods:

• Grains

• Nuts and seeds

• Fruits

• Vegetables

• Mushrooms

• Legumes

• Plant-based milk (oat milk, almond milk, soy milk, etc.)

What Is the Carnivore Diet?

As the name suggests, the Carnivore diet involves consuming mostly or entirely animal products. It’s essentially the opposite of the vegan diet.

While the original diet excludes all plant foods, some individuals supplement it with fruits and vegetables to ensure they’re getting sufficient vitamins and minerals.

Like the Keto diet, the Carnivore diet is low in carbohydrates.

Foods Consumed on the Carnivore Diet:

• Eggs

• Meat (any animal meat)

• Poultry

• Fish

What Is the Vegetarian Diet?

Vegetarians base their diet primarily on plant foods, but they include animal products like milk, honey, and eggs.

This diet is common among Yogis, Buddhists, and is prevalent in many Blue Zones, where people live longer, healthier lives.

Subtypes of Vegetarian Diets:

• Lacto-vegetarian: Excludes all animal products except milk and eggs.

• Lacto-ovo-vegetarian: Excludes all animal products except milk.

• Ovo-vegetarian: Excludes all animal products except eggs.

• Pescatarian: Excludes all animal products except fish, eggs, and dairy.

Main Protein Sources:

• Legumes

• Nuts

• Seeds

• Tofu

• Dairy (for lacto-vegetarians)

What Is the Paleo Diet?

The Paleo diet, also known as the "Caveman Diet," aims to replicate the eating habits of ancient Homo sapiens.

Its goal is to combat modern chronic diseases like type 2 diabetes, cancer, and Alzheimer’s.

The diet consists of plant and animal foods, excluding dairy, legumes, grains, and processed foods.

Foods Consumed on the Paleo Diet:

• Fish

• Meat

• Poultry

• Fruits

• Vegetables

• Nuts and seeds

What Is the Mediterranean Diet?

Based on the eating habits of people living around the Mediterranean Sea, this diet emphasizes the consumption of whole, plant-based foods, healthy fats, and moderate amounts of fish and wine.

A 2023 study (JAMA Internal Medicine) found that people following the Mediterranean diet had a 20% lower risk of premature death.

Foods Consumed on the Mediterranean Diet:

• Fish

• Olive oil

• Nuts

• Grains

• Vegetables

• Fruits

• Moderate red wine

What Is the Dukan Diet?

The Dukan Diet is a four-phase plan designed for weight loss. It consists of two phases of rapid weight loss, followed by two phases of maintenance.

Like the Keto diet, the Dukan Diet is high in protein and low in carbohydrates.

Foods Consumed on the Dukan Diet:

• High-protein foods (beef, fish, legumes, nuts) during the first two phases

• Slow reintroduction of complex carbs (vegetables, brown rice, sweet potatoes) in later phases

What Is the Atkins Diet or Low-Carb Diet?

Similar to Keto, the Atkins Diet is a low-carb, high-protein eating plan that focuses primarily on weight loss.

The diet restricts sugar, processed foods, legumes, and simple carbs like white rice and bread.

Foods Consumed on the Atkins Diet:

• Meat

• Fish

• Dairy

• Nuts and seeds

• Healthy fats (olive oil, avocado oil)

• Complex carbs from vegetables (spinach, kale, etc.)

What Is Intermittent Fasting?

Though not technically a diet, intermittent fasting involves cycling between periods of eating and fasting.

The most common method is the 16:8 approaches (eating within an 8-hour window and fasting for 16 hours).

During fasting, only zero-calorie beverages, such as water, black coffee, and herbal teas, are allowed.

It’s important to note that longer fasting windows (e.g., 20:4) may not be suitable for people who engage in intense physical activity or strength training.

What Is the Right Diet for You?

Studies show that there is no one-size-fits-all diet. The best approach is to consider your personal goals, lifestyle, and health conditions when selecting a diet.

While there’s no "magic bullet," evidence suggests that most successful diets share a common trait: they reduce the intake of ultra-processed foods and sugars, replacing them with whole, nutrient-dense foods.

Who Should Avoid Diets?

Certain individuals should avoid restrictive diets or consult a healthcare professional before starting one:

• People with eating disorders like Orthorexia

• Those with nutrient deficiencies

• People experiencing gastrointestinal issues

• Individuals with hormonal imbalances

Before embarking on any diet, it’s crucial to consult with your doctor or a registered dietitian to ensure you're meeting all your nutritional needs.

Key Takeaways

• Always seek guidance from a physician or registered dietitian before starting any diet.

• The best diet is one that provides a balance of macronutrients and micronutrients, primarily from whole, unprocessed foods.

• Plant-based diets can help reduce the risk of heart disease and may lower cholesterol levels.

• The most effective approach to weight loss involves a combination of whole foods and a moderate reduction in calories over time.

• Low-carb, high-protein diets, like Keto and Atkins, have demonstrated weight loss benefits due to their effects on metabolism and hunger hormones.

Read more about:

How Does Nutrition Affect Our Overall Wellbeing

What is Vitamin D?

Disclaimer:

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.