Mediterranean diet: Emphasizes fruits, veggies, whole grains, lean proteins (fish), healthy fats (olive oil, nuts), limited red meat. Rich in antioxidants, fiber, heart-healthy fats.
Inspired by the presumed eating habits of Paleolithic humans, this diet focuses on whole foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while avoiding processed foods, dairy, grains, and legumes.
Keto diet: High-fat, low-carb aims for ketosis. Very low-carb, moderate protein, high-fat diet with meats, fish, avocados, nuts, seeds, and low-carb veggies.
Intermittent fasting: Cycles eating and fasting. Methods: 16/8 (fast 16h, eat 8h), alternate-day fasting, or 5:2 (normal eating 5 days, restricted calories 2 days).
Weight Watchers: Assigns points to foods for portion control and mindful eating. Flexible approach, allows any foods in moderation. Support via meetings or online resources.
DASH diet: Lowers blood pressure. Emphasizes fruits, veggies, lean proteins, whole grains, low-fat dairy. Limits sodium, focuses on nutrient-rich foods.
Vegetarian: No meat. Vegan: No animal products. Both emphasize plants. High fiber, low calorie density; effective for weight loss.
Low-carb diets (e.g., Atkins, South Beach, Zone) reduce carbs, allow proteins, healthy fats, non-starchy veggies. Limit carbs and sugars.