‘Let food be thy medicine and medicine be thy food.’
Hippocrates.
Hippocrates considered nutrition to be one of the main tools in medicine. He believed that many health conditions could be prevented or treated by manipulating eating behavior. Now, when medicine has advanced a lot and science has led us to incredible discoveries in various fields of knowledge, nutrition still plays a key role in disease prevention and treatment.
These days you can find vast amounts of information about numerous diets and their effect on health. For some people, particular eating behavior is not just a method for treating health conditions but rather a lifestyle and life philosophy. However, we should understand that there is no one universal diet that fits all people with different requirements. You need to find the one that will meet all your needs with maximum benefits for your health.
We are here to help you extract crucial knowledge from the endless sea of nutrition information. In this section, you can learn about various diets, their health benefits, as well as downsides and associated risks, including possible nutritional deficiencies. We will also provide you with recommendations on how to improve your dieting experience.
The 20/20 diet promotes eating 20 power products to induce the thermic effect of the food. The body burns a lot of energy to digest power food and absorbs fewer calories. As a result, it contributes to weight loss.
Recommended forWeight loss.
ContraindicationsPeople with a history of eating disorders.
Most diets are designed to either lose or maintain weight. However, some people want to either build muscle mass or put on some weight. It is where a 3,000-calorie diet comes to help. In addition, people with some conditions, including infection or cancer, and those recovering after the surgery may have higher energy needs and benefit from a 3,000-calorie diet.
Recommended forWeight gain, physically active people like athletes.
ContraindicationsPeople who want to lose weight.
The 80/20 Diet is a nutritional approach that balances healthy eating with enjoying the less healthy foods you love. The concept of this diet involves choosing whole, nutrient-dense foods 80% of the time and going for some treats for the rest 20%.
Recommended forWeight loss.
ContraindicationsPeople with a medical condition should consult the doctor before starting the 80/20 Diet to ensure that it is suitable for them and won't worsen their health.
An AIP (Autoimmune Protocol) diet is an eating plan that focuses on reducing symptoms of autoimmune diseases like celiac disease, IBD, lupus, rheumatoid arthritis, etc.
Recommended forInflammation, autoimmune diseases, leaky gut, weight loss.
ContraindicationsPregnant, underweight, malnourished.
The Alkaline Diet emphasizes replacing acid-forming foods with dietary alkaline foods to improve overall health by controlling the body’s acidity. It is believed that if you eat foods leaving acidic metabolic waste, your body’s pH becomes more acidic, making you vulnerable to illness. In turn, when you eat foods leaving alkaline metabolic waste, your body’s pH becomes more alkaline, leading to the protection of your health.
Recommended forWeight loss, diabetes prevention, reducing gut problems, fighting diseases and cancer.
The anti-inflammatory diet focuses on limiting animal-derived foods and introducing various fruits and vegetables into your diet. This plan also encourages physical activity and a healthy lifestyle to improve your quality of life.
Recommended forBoosts energy, induces weight losss, maintains blood pressure, minimizes inflammation, and decreases depression development, diabetes, Alzheimer's disease, heart disease, and cancer risk.
ContraindicationsPeople with diabetes or blood pressure problems.
The Atkins diet is an eating plan that limits carbohydrates and emphasizes fats and proteins. It aims at weight loss and consists of several phases directed toward weight loss and maintenance.
Recommended forWeight loss, metabolic syndrome, heart diseases, diabetes, blood pressure.
ContraindicationsPeople with reduced kidney problems should not try this diet. People with other health conditions should talk with the doctor before starting the Atkins diet. Pregnant women should not try this diet. People with diabetes or prediabetes should consult the doctor before beginning the Atkins diet.
Caloric restriction is a nutritional approach that reduces calorie consumption without malnutrition.
Recommended forWeight loss, diabetes, aging, obesity.
ContraindicationsPregnant and breastfeeding women, as well as children under age 5, should consult a registered dietitian.
The Carnivore Diet is an eating pattern that focuses on meat, fish, and animal products like eggs and some dairy products. In addition, it allows the consumption of salt, pepper, some seasonings, and honey.
Recommended forWeight loss.
ContraindicationsIf you’re prone to disordered eating or have any level of kidney disease, you should not try this diet. If you have a chronic disease, like diabetes or heart disease, talk to your doctor before trying this diet. Pregnant and breastfeeding women should avoid this diet.
Clean eating supports consuming foods that are close to their natural state while eliminating processed products. Excluding processed foods lower salt, sugar, fats, and food additives that we consume, contributing to health improvement. It is considered more like a lifestyle rather than a typical diet.
Recommended forBetter sleep, strengthening the immune system, improving heart and brain health, increasing energy levels, and weight loss.
ContraindicationsPeople with a history of eating disorders or who experience disordered eating now.
The DASH diet, or Dietary Approaches to Stop Hypertension, is an eating plan that focuses on controlling and preventing hypertension. This diet consists primarily of fruits, vegetables, whole grains, and low-fat dairy products. In addition, the DASH diet includes fish, lean meats, poultry, beans, and nuts. It limits foods and beverages with added sugar, added fats, and red meat.
Recommended forHypertension, weight loss, cancer, metabolic syndrome, heart diseases.
ContraindicationsPatients with chronic kidney disease, chronic liver disease, and those who are prescribed renin-angiotensin-aldosterone system antagonist should consult the doctor. Patients with chronic heart failure, uncontrolled diabetes mellitus type II, lactose.
The DNA-based diet focuses on using the information received from your DNA test to compose a personalized eating plan to reach your health goals. In addition, such a diet considers any possible food allergies and intolerances.
Recommended forInduce weight loss or weight gain process, improve your health, and prevent the development of diet-related diseases.
ContraindicationsPeople with diabetes.
The Dukan diet is an eating plan that focuses on high protein and low carbohydrates and fats intake. This weight loss program was created by Dr. Pierre Dukan, involved small portion meals that are low in calories, and consisted of four phases.
Recommended forWeight loss.
ContraindicationsPeople with existing conditions, especially kidney problems, gout, liver disease, diabetes, heart disease; pregnant and breastfeeding women.
An elemental diet is a liquid-only medical diet that consists of an easy-to-digest formula that comes as liquid or powder. It is used for people with severe digestive problems and should be performed under the healthcare provider’s supervision.
Recommended forCrohn’s disease, eosinophilic esophagitis (EoE), small intestinal bacterial overgrowth (SIBO), inflammatory diseases, conditions that affect your digestive tract.
ContraindicationsShould only be followed under the supervision of a healthcare provider and is not recommended for those who do not have a specific medical condition.
The Engine 2 diet is an eating plan designed to promote overall health and well-being. It focuses on plant-based, whole foods, eliminating processed foods, added oils, salt, and sugar.
Recommended forWeight loss, heart diseases, cancer, diabetes, Alzheimer’s disease, metabolic syndrome.
ContraindicationsPregnant women or patients with health conditions should talk to their doctors before starting the diet.
A flexitarian diet, or semi-vegetarian diet, is an eating pattern that allows people to get benefits of a vegetarian diet without complete refusal from animal-based products. It focuses on plant-based foods and incorporates the consumption of animal products in moderation.
Recommended forHeart diseases, weight loss, type 2 diabetes, cancer.
Fruitarianism is a type of vegan diet that involves eating primarily raw fruits. It is highly restrictive, excluding all animal products and allowing the consumption of vegetables, seeds, nuts, and dried fruits in moderation.
ContraindicationsPregnant and nursing women, infants and choldren, people with diabetes or prediabetes, pancreatic and kidney disorders, polycystic ovarian syndrome, insulin resistance. Overall, this diet is not recommended. Meet with your doctor before starting it.
The Galveston diet is a nutritional approach developed by Dr. Mary Claire Haver. Its main goal is to help women during menopause balance hormones, reduce inflammation in the body, and lose weight gained due to menopausal changes.
Recommended forWeight loss, decreasing inflammation, preventing type 2 diabetes, obesity, heart diseases, and insulin resistance.
ContraindicationsPregnant and breastfeeding women, those trying to conceive; young children and teens; people experiencing weakness; people with immunodeficiencies, current or past eating disorders, dementia; underweight people; women with a history of amenorrhea; people with type 1 diabetes or type 2 diabetes, problems with blood sugar regulation, low blood pressure; people with a history of traumatic brain injury or post-concussive syndrome; people who experience extreme hunger, nausea, irritability, headaches, fatigue, faintness during intermittent fasting; people experiencing a rise in cholesterol levels following a high-fat diet.
GAPS (Gut and Psychology Syndrome) diet is an eating pattern intended to manage mental health conditions like autism spectrum disorder (ASD), dyslexia, attention-deficit/hyperactivity disorder (ADHD), etc. It aims to influence brain function by improving gut health.
Recommended forAutism spectrum disorder (ASD), attention-deficit/hyperactivity disorder (ADHD), dyslexia, mental health conditions, leaky gut.
ContraindicationsTalk with your doctor before starting this diet.
A gluten-free diet is an eating pattern that avoids the consumption of gluten. The last is a mix of proteins present in wheat, rye, barley, oats, triticale, etc.
Recommended forCeliac disease, non-celiac gluten sensitivity, gluten ataxia, wheat allergy.
The glycemic index diet focuses on food with a low glycemic index (GI). Such foods are less likely to cause a significant change in blood sugar levels.
Recommended forWeight loss, diabetes, cardiovascular diseases, cancer.
Intermittent fasting is an eating plan that does not restrict what you eat but restricts when you eat. It consists of cycles of fasting or reduced calorie intake and eating. You can perform intermittent fasting in various ways, including 16:8 fasting, 5:2 fasting, an alternate date fasting, and others.
Recommended forWeight loss, type 2 diabetes prevention, heart diseases, cancer, arthritis, asthma, multiple sclerosis, Alzheimer’s disease, brain health, anti-aging.
ContraindicationsPregnant and breastfeeding women and those trying to conceive; young children and teens; people experiencing weakness; people with immunodeficiencies, current or past eating disorders, dementia; underweight people; women with a history of amenorrhea; people with type 1 diabetes and type 2 diabetes, problems with blood sugar regulation, low blood pressure; people with a history of traumatic brain injury or post-concussive syndrome. People who experience extreme hunger, nausea, irritability, headaches, fatigue, faintness during intermittent fasting.
Intuitive Eating is an eating style that focuses on healthy relationships with food and positive body image. It is a non-dietary approach that promotes being attentive to your body's signals like hunger and satiety. In addition, the concept of Intuitive Eating doesn't consider any food to be forbidden.
Recommended forMaintenance of healthy weight, body image and mental health improvements, and enhanced metabolism.
ContraindicationsPeople recovering from eating disorders. Individuals with diabetes, heart disease, or high blood pressure should consult a doctor first.
Jenny Craig’s diet is an eating plan that promotes healthy weight loss, focusing on reducing calories, fat, and portion size. It includes pre-packaged meals and offers support from the coach.
Recommended forWeight loss.
ContraindicationsThere isn’t enough reliable information to know if the Jenny Craig diet is safe to use when pregnant or breast-feeding..
Juice Cleanse is a short-term detox diet that is based on the consumption of fruit and vegetable juices.
Recommended forWeight loss, gut health, immunity, digestion, hydration.
ContraindicationsChildren, people who are pregnant or nursing, or those with diabetes or chronic liver, kidney, or gallbladder problems, people with a history of eating disorder or disordered eating.
A ketogenic diet is high in fats, moderate in proteins, and low in carbohydrates. It is used primarily for treating children with hard-to-control epilepsy called refractory epilepsy.
Recommended forWeight loss, type 2 diabetes, metabolic syndrome, heart diseases, cancer, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, brain injuries.
ContraindicationsPatients with pancreatitis, liver failure, disorders of fat metabolism, primary carnitine deficiency, carnitine palmitoyltransferase deficiency, carnitine translocase deficiency, porphyrias, or pyruvate kinase deficiency; People suffering from diabetes and taking insulin or oral hypoglycemic agents suffer severe hypoglycemia if the medications are not appropriately adjusted before initiating this diet.
The lacto-ovo-vegetarian diet is a type of vegetarian diet that consists mainly of plant-based food, excluding fish, meat, and poultry. Still, it allows the consumption of eggs and dairy products.
Recommended forType 2 diabetes, weight loss, heart diseases, cancer, gallstone disease.
ContraindicationsPregnant and breastfeeding women, as well as children under age 5, should consult a registered dietitian.
The lacto-vegetarian diet is a type of vegetarian diet that avoids the consumption of eggs, poultry, meat, and seafood. However, this diet allows eating dairy products, including cheese, milk, yogurt, kefir, etc.
Recommended forHeart diseases, type 2 diabetes, cancer, weight loss.
ContraindicationsPregnant and breastfeeding women, as well as children under age 5, should consult a registered dietitian.
The lactose-free diet, also called the dairy-free diet, is an eating pattern that excludes foods containing lactose. The last is a type of sugar present in milk.
Recommended forLactose intolerance, acne.
A lectin-free diet is a nutritional approach that encourages people to eliminate lectin-containing foods from their diet. It involves avoiding beans, lentils, grains, cow milk, etc.
Recommended forBoosting energy levels and mood, gut health improvement, bloating reduction, decreasing the risk of getting sick, weight loss.
ContraindicationsPregnant and breastfeeding women, children, and people with underlying health conditions should consult their doctor before trying this nutritional approach.
A low-fat diet limits the amount of consumed total fat, saturated fat, and cholesterol. It aims at reducing the incidence of health conditions like obesity and heart diseases.
Recommended forHeart diseases, cancer, obesity, weight loss, congenital metabolic diseases, seizures.
ContraindicationsPatients with pyruvate carboxylase deficiency, porphyria, and other rare genetic disorders of fat metabolism.
A low-FODMAP diet is an eating plan that restricts fermentable carbohydrates. It is recommended for people suffering from irritable bowel syndrome (IBS).
Recommended forIrritable bowel syndrome (IBS)
ContraindicationsOnly people with IBS should try this diet.
A macrobiotic diet is an eating pattern that focuses on balancing spiritual and physical wellness. It emphasizes avoiding meats, dairy products, and oily foods while eating local seasonal foods and consuming a moderate amount of food.
Recommended forCancer, heart disease, diabetes.
ContraindicationsThis diet is not recommended for pregnant women and children. For other people, it should be performed under the supervision of the specialist.
The Mayo Clinic Diet is a program that aims to help manage excess weight and develop a healthy eating plan that you can maintain for your lifetime. Mayo Clinic Diet includes an introduction of new healthy habits such as eating more vegetables and fruits, moving your body, and eliminating distractions during eating.
Recommended forWeight loss.
ContraindicationsPeople with a history of body image issues and eating disorders should be cautious. People who have a specific health condition (like diabetes, heart disease, or kidney disease) or who aren’t sure how to adapt the diet to their lifestyle should work with their healthcare team.
The Mediterranean diet is based on the eating habits of people who live near the Mediterranean Sea. It consists primarily of fruits, vegetables, grains, olive oil, legumes, seeds, and nuts with moderate consumption of fish, seafood, poultry, dairy products, and wine. Sweets and red meat are eaten occasionally.
Recommended forHeart diseases, type 2 diabetes, dementia, cognitive impairment, and Alzheimer’s disease, age-related cognitive decline, cancer, obesity.
ContraindicationsConsult your physician if you have diabetes or cancer.
The MIND, or Mediterranean-DASH Intervention for Neurodegenerative Delay, diet is an eating plan meant to prevent dementia and age-related brain function decline. As the name states, it combines principles of Mediterranean and DSAH diets.
Recommended forCognitive decline and dementia, including Alzheimer’s disease.
The Nordic diet emphasizes replacing processed foods with whole, single-ingredient foods typical in Nordic regions, including Finland, Norway, Denmark, Sweden, Iceland, and Greenland. This diet is similar to the Mediterranean one, but it emphasizes using canola oil instead of extra virgin oil.
Recommended forWeight loss, control of cholesterol levels, reducing high blood pressure, blood sugar control, effect on the inflammatory markers.
The Omni diet is an eating plan that allows you to take the benefits of eating plant-based foods while balancing them with lean proteins. It restricts the consumption of sugar, artificial sweeteners, gluten, dairy, potatoes, corn, and soy. This 6-week program is divided into three 2-week phases.
Recommended forWeight loss, heart diseases, diabetes, inflammation, brain function.
One Meal a Day (OMAD) Diet involves fasting for 23 hours and food consumption in a single meal. During the fasting period, you can drink water, pure tea and coffee without sugar or milk.
Recommended forWeight loss, reducing inflammation, lowering the risk of disease development, decreasing susceptibility for insulin resistance, improving sleep.
ContraindicationsPeople with diabetes, pregnant and breastfeeding women, people with a history of eating disorders, children, people who are taking medications requiring food for drug metabolism.
The Ornish diet is designed to be a heart-healthy eating plan. It restricts dietary fat quite severely (to less than 10% of daily calories) and requires that all fats come from plant sources.
Recommended forWeight loss, chronic disesases, heart diseases, diabetes, obesity.
The ovo-vegetarian diet is a type of vegetarian diet that avoids consuming all food derived from animals except for eggs.
Recommended forHeart diseases, type 2 diabetes, cancer, weight loss, gut health.
ContraindicationsPregnant and breastfeeding women, as well as children under age 5, should consult a registered dietitian.
The paleo diet is a dietary pattern based on the eating habits of people during the Paleolithic era. It includes consuming fruits, vegetables, seeds, nuts, fish, lean meat, and avoiding grains, legumes, sugars, dairy products, salt, coffee, alcohol, and processed oils.
Recommended forWeight loss, obesity, type 2 diabetes.
ContraindicationsPatients with chronic health conditions such as heart disease or kidney disease, type 2 diabetes, and risk of osteoporosis should consult the doctor.
Pegan diet is an eating plan that combines vegan and paleo diets principles. It involves eating nutrient-dense whole foods, with about 75% from plant sources and 25% from animal ones.
Recommended forWeight loss, inflammation, blood sugar.
ContraindicationsPregnant and breastfeeding women, athletes.
Pescatarian diet is a type of vegetarianism that excludes poultry and meat but allows the consumption of eggs, dairy, fish, and seafood.
Recommended forHeart diseases, type 2 diabetes, cancer, weight loss.
ContraindicationsPregnant and breastfeeding women, as well as children under age 5, should consult a registered dietitian.
The Pritikin Diet is a nutritional approach that stresses the importance of eating low-fat foods loaded with fiber. In addition, this diet encourages you to consider food quality rather than the number of calories, allowing you to be more in tune with your body when it comes to hunger and fullness signals.
Recommended forWeight loss, reducing markers of inflammation, decreasing of heart disease risk.
ContraindicationsWomen who are pregnant and breastfeeding, physically active individuals, and the elderly.
The Protein Power diet is a high-protein eating plan for weight loss that limits the consumption of carbohydrates and includes healthy fats. Only foods containing added sugar are eliminated completely.
Recommended forWeight loss.
ContraindicationsPeople with kidney diseases should be cautious because too much protein can stress the kidneys. Patients with diabetes and pre-diabetic people should monitor glucose levels carefully. People with heart diseases should be careful about their fat intake. People with these or other conditions should talk to the doctor before starting the diet.
The raw food diet is an eating practice that involves the consumption of only or mostly uncooked and unprocessed foods to improve health and prevent chronic diseases. This diet allows blending, juicing, soaking, sprouting, and dehydrating foods. The raw food diet can be vegan (includes only plant-based food), vegetarian (includes plant-based food, unprocessed dairy products, and raw eggs), or omnivorous (includes raw animal products and raw or dried meat).
Recommended forWeight loss.
ContraindicationsPregnant women, young children, seniors, people with weak immune systems, and those with chronic medical conditions like kidney disease.
The Scandi Sense Diet promotes consuming three meals daily without snacking and measuring meals with handfuls. The meals have to be composed of different food groups in defined amounts described by Suzy Wengel, creator of this eating program. This diet plan is based on your common sense about food types and quantities.
Recommended forWeight loss.
ContraindicationsChildren, people over 60, and people with diabetes or injuries.
The Sirtfood Diet combines sirtfood and calorie restriction triggering the body to produce more sirtuins. Sirtuins (SIRTs) are a group of proteins in your body regulating various functions, including inflammation, metabolism, and the aging process. The Sirtfood Diet emphasizes eating food that triggers ""skinny genes"" and increases sirtuins production.
Recommended forWeight loss, anti-aging properties, protection from the disease, control of blood sugar levels, reducing inflammation.
ContraindicationsPeople with diabetes, women who are trying to conceive, pregnant or breastfeeding women, people experiencing protein-wasting states, people with chronic conditions, people with clinically significant renal, cardiac, hepatic, psychiatric, or cerebrovascular diseases.
The Sonoma diet is an eating plan inspired by the Mediterranean diet that promotes weight loss and overall health improvement. It focuses on vegetables, fruits, whole grains, legumes, olive oil, and nuts. In addition, this diet includes portion control.
Recommended forWeight loss, heart diseases, diabetes.
ContraindicationsTalk with your doctor about daily nutritional requirements.
The South Beach diet is an eating plan that focuses on lean protein, carbohydrates with a low glycemic index, and healthy fats. It aims at weight loss and improving levels of “bad” and “good” cholesterol and insulin.
Recommended forWeight loss, type 2 diabetes, cholesterol levels.
ContraindicationsPeople with conditions like kidney disease, anorexia, allergies to peanuts, soy, or latex, pregnant women, people with conditions requiring a gluten-free or ketogenic diet, children and adolescents under 18 years should not try this diet. Breastfeeding women, men with a weight more than 450 pounds, and women with a weight more than 400 pounds require consultation with the dietitian.
The Sugar Busters diet restricts the consumption of added sugars, refined carbohydrates, and foods with a high glycemic index. Instead, this diet focuses on vegetables and fruits high in fiber, lean proteins, and healthy fats.
Recommended forWeight loss, heart diseases, obesity, diabetes, inflamation.
ContraindicationsPatients with a condition such as diabetes, high blood pressure, or heart disease should discuss the diet with the healthcare provider.
The Therapeutic Lifestyle Changes diet, also called the TLC diet, is an approach created by the National Institutes of Health that aims at improving heart health and reducing "bad" LDL cholesterol levels. The main lifestyle changes promoted by the TLC diet are giving up unhealthy dietary habits and a sedentary lifestyle and introducing heart-healthy nutrition and regular physical activity.
Recommended forHeart health improvement, lowering cholesterol levels, decreasing the risk of cardiovascular diseases.
ContraindicationsPregnant and breastfeeding women and athletes.
A vegan diet consists only of plants (for example, fruits, vegetables, grains) and foods derived from plants. People following a vegan diet do not consume animal-derived food, including eggs and dairy products.
Recommended forWeight loss, most chronic diseases, heart diseases, type 2 diabetes, cancer.
ContraindicationsPregnant and breastfeeding women, as well as children under age 5, should consult a registered dietitian.
A vertical diet encourages eating significant portions of white rice and red meat to increase carbohydrate and protein intake. The eating program was invented by a powerlifter Stan Efferding. It focuses on consuming nutrient-dense, easily-digestible foods in appropriate quantities.
Recommended forGaining muscle mass, weight loss, enhancing endurance and energy, improvement of gut health, accelerating recovery of athlete, and increasing testosterone production.
ContraindicationsPeople with cardiovascular diseases.
Weight Watchers, or WW, is a weight-loss program that uses a point system and meal replacement and provides counseling. The idea is that you have daily points budget, and different foods weigh different amounts of points. So, you choose meals according to those points to stay within your daily limit.
Recommended forWeight loss, type 2 diabetes.
ContraindicationsChildren under the age of 10, those individuals with an active medical diagnosis of bulimia nervosa, those whose weight is less than 5 pounds above the minimum weight of the Weight Watchers Weight Ranges, and during pregnancy., patients with eating disorers. If you are being treated for an illness, taking prescription medication, or following a therapeutic diet to treat a disease, it’s especially important to show the Weight Watchers weight loss plan to your physician.
The whole foods diet is an eating pattern that focuses on foods that are minimally processed and in the closest possible state to their natural state.
Recommended forWeight loss, heart diseases, cancer, type 2 diabetes, obesity, cognitive decline, immune system, GI health.
ContraindicationsBe careful if you have a history of disordered eating.
The Wild diet is an eating style that promotes eating organic, locally grown, whole foods and excluding grains and processed foods. It is low in carbs and high in fats.
Recommended forWeight loss, blood sugar, cancer, heart diseases.
ContraindicationsPregnant and breastfeeding women.
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