By Dr. Steven Long, DO, MHA, CPT
Beyond Health | Precision Medicine for High-Performance Living
Introduction: Navigating the Diet Maze
From keto to vegan to intermittent fasting, diet options are endless—and so is the confusion. While many approaches have potential health benefits, no single diet is universally best. The right approach depends on your goals, preferences, and medical history.
At Beyond Health, we don’t chase fads—we focus on evidence-based strategies that can be sustained for the long term. This guide breaks down 10 of the most common diets, explaining how they work, what the science says, and who might benefit from them.
1. Mediterranean Diet
Principle: Emphasizes fruits, vegetables, whole grains, legumes, nuts, olive oil, and moderate fish/poultry; minimal red meat and processed foods.
Evidence: Consistently linked to reduced cardiovascular disease risk, improved cognitive function, and lower mortality [1,2].
Potential Benefits: Heart health, anti-inflammatory effects, improved gut microbiome.
Risks: Few—unless high-calorie olive oil/nut portions are unchecked, leading to weight gain.
Beyond Health Takeaway: A gold-standard eating pattern for longevity and metabolic health.
2. DASH Diet (Dietary Approaches to Stop Hypertension)
Principle: Prioritizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, added sugars, and saturated fats.
Evidence: Reduces blood pressure and LDL cholesterol, improves cardiovascular outcomes [3].
Potential Benefits: Strong evidence for hypertension management.
Risks: None for healthy individuals; dairy restrictions may be needed for lactose intolerance.
Beyond Health Takeaway: Highly effective for blood pressure control and overall cardiovascular risk reduction.
3. Low-Carbohydrate Diets
Principle: Restricts carbohydrate intake (<45% of calories, sometimes <10% in ketogenic versions) while increasing protein and/or fat.
Evidence: Can lead to rapid weight loss, improved insulin sensitivity, and better triglyceride control—especially in people with metabolic syndrome [4,5].
Potential Benefits: Appetite suppression, stable blood sugar, reduced triglycerides.
Risks: Potential nutrient deficiencies if vegetable intake is low; long-term cardiovascular effects still debated [6].
Beyond Health Takeaway: Effective for some metabolic goals; should be based on high-quality protein and healthy fats, not processed meats.
4. Ketogenic Diet
Principle: Extreme low-carb (usually <50g/day), high-fat, moderate protein to induce nutritional ketosis.
Evidence: Originally developed for epilepsy; effective for short-term weight loss and improving some markers of insulin resistance [7,8].
Potential Benefits: Rapid fat loss, potential neurological benefits.
Risks: Constipation, nutrient gaps, keto flu, potential LDL cholesterol increase in some individuals [9].
Beyond Health Takeaway: Can be powerful short term for specific conditions, but sustainability and long-term effects are concerns.
5. Paleo Diet
Principle: Mimics presumed Paleolithic eating patterns—meat, fish, fruits, vegetables, nuts; excludes grains, legumes, dairy, and processed foods.
Evidence: May improve metabolic markers and weight loss in the short term [10], but long-term data is limited.
Potential Benefits: Emphasis on whole, minimally processed foods.
Risks: Eliminates nutrient-rich legumes and dairy; may be harder to sustain socially.
Beyond Health Takeaway: Positive for food quality, but unnecessarily restrictive for many.
6. Vegan Diet
Principle: Excludes all animal products.
Evidence: Associated with lower BMI, reduced heart disease risk, and improved glycemic control [11].
Potential Benefits: High fiber, phytonutrient-rich, low saturated fat.
Risks: Potential deficiencies in vitamin B12, iron, zinc, calcium, and omega-3s [12].
Beyond Health Takeaway: Can be health-promoting if well planned; supplementation often needed.
7. Vegetarian Diet
Principle: Eliminates meat but may include dairy, eggs, and/or fish depending on type (lacto-ovo, pescatarian, etc.).
Evidence: Linked to lower risk of heart disease, hypertension, and type 2 diabetes [13].
Potential Benefits: Nutrient-rich, flexible, easier to sustain than strict veganism.
Risks: Possible B12 and iron deficiencies.
Beyond Health Takeaway: A flexible, health-promoting plant-forward approach.
8. Intermittent Fasting (Time-Restricted Eating)
Principle: Alternates periods of eating and fasting; common patterns include 16:8 daily fast or 5:2 weekly fast.
Evidence: May improve insulin sensitivity, support weight loss, and reduce inflammation [14].
Potential Benefits: Simple structure, potential metabolic benefits.
Risks: Can cause energy dips or overeating in some; not ideal for those with certain medical conditions.
Beyond Health Takeaway: Works for those who enjoy structured eating windows; still requires nutrient-dense food choices.
9. Whole30
Principle: 30-day elimination diet removing sugar, alcohol, grains, legumes, dairy, and additives.
Evidence: Limited formal research; anecdotal reports of reduced cravings and improved digestion.
Potential Benefits: Helps identify food intolerances; resets eating habits.
Risks: Restrictive; risk of rebound eating after completion.
Beyond Health Takeaway: Useful as a short-term reset, not a permanent diet.
10. Flexitarian Diet
Principle: Mostly plant-based with occasional inclusion of meat or fish.
Evidence: Associated with improved metabolic health and reduced environmental impact [15].
Potential Benefits: High in fiber and micronutrients, flexible, sustainable long-term.
Risks: Few; nutritional adequacy depends on overall food quality.
Beyond Health Takeaway: A practical approach for most people seeking balance without strict rules.
Conclusion: No One-Size-Fits-All
The “best” diet is the one you can sustain, that meets your nutritional needs, supports your goals, and aligns with your lifestyle. Many of these diets share a common thread: minimize ultra-processed foods, prioritize nutrient-rich whole foods, and adjust for personal needs.
At Beyond Health, we match dietary strategies to the individual—not the trend.
Bibliography
- Estruch R, Ros E, Salas-Salvadó J, et al. "Primary prevention of cardiovascular disease with a Mediterranean diet." N Engl J Med. 2018;378:e34.
- Sofi F, Abbate R, Gensini GF, Casini A. "Accruing evidence on benefits of adherence to the Mediterranean diet on health." Am J Clin Nutr. 2010;92(5):1189–1196.
- Sacks FM, Svetkey LP, Vollmer WM, et al. "Effects on blood pressure of reduced dietary sodium and the DASH diet." N Engl J Med. 2001;344(1):3–10.
- Hu T, Mills KT, Yao L, et al. "Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors." Am J Epidemiol. 2012;176 Suppl 7:S44–S54.
- Mansoor N, Vinknes KJ, Veierød MB, Retterstøl K. "Effects of low-carbohydrate diets on weight and cardiovascular risk factors." Br J Nutr. 2016;115(3):466–479.
- Seidelmann SB, Claggett B, Cheng S, et al. "Dietary carbohydrate intake and mortality." Lancet Public Health. 2018;3(9):e419–e428.
- Kossoff EH, Zupec-Kania BA, Auvin S, et al. "Optimal clinical management of children receiving the ketogenic diet." Epilepsia Open. 2018;3(2):175–192.
- Bueno NB, de Melo ISV, de Oliveira SL, da Rocha Ataide T. "Very-low-carbohydrate ketogenic diet vs. low-fat diet for long-term weight loss." Br J Nutr. 2013;110(7):1178–1187.
- Paoli A, Rubini A, Volek JS, Grimaldi KA. "Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets." Eur J Clin Nutr. 2013;67(8):789–796.
- Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. "Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis." Am J Clin Nutr. 2015;102(4):922–932.
- Barnard ND, Levin SM, Yokoyama Y. "A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets." J Acad Nutr Diet. 2015;115(6):954–969.
- Craig WJ, Mangels AR. "Position of the American Dietetic Association: vegetarian diets." J Am Diet Assoc. 2009;109(7):1266–1282.
- Orlich MJ, Singh PN, Sabaté J, et al. "Vegetarian dietary patterns and mortality in Adventist Health Study 2." JAMA Intern Med. 2013;173(13):1230–1238.
- Patterson RE, Laughlin GA, LaCroix AZ, et al. "Intermittent fasting and human metabolic health." J Acad Nutr Diet. 2015;115(8):1203–1212.
- Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. "Vegetarian, vegan diets and multiple health outcomes: a systematic review with meta-analysis of observational studies." Crit Rev Food Sci Nutr. 2017;57(17):3640–3649.
