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Galaxies of Weight-Management Diets

Weight-Watchers Diet
Keto Diet
Atkins Diet
Mediterranean Diet
Paleo Diet
South-Beach Diet
Volumetrics Diet
Noom Diet
Dukan Diet
Low GI Diet
Fast 800 Diet
TLC Diet
Ornish Diet
Plant-Strong Diet
Dr. Weil's Anti-Inflammatory Diet
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Explore a Variety of Weight-Management Diets

All Weight-Management Diets have one important, common goal to achieve - return your weight to the healthy range. While most of people could have an extra weight and wood love to lose some pounds, other, smaller group of people, have exactly opposite objective - they are underweight and need to gain some pounds to return to the healthy weight range.
Important Notice: all materials in this section are for educational purposes only and cannot replace an advice from licensed medical professional. Always talk to your doctor first to see if your weight problems are life-style-related or caused by underlying hidden health conditions.

Weight-loss Diets

  • Weight-Watchers Diet
    Weight-Watchers Diet, also called WW-Diet (don't confuse it with Word-of-Wisdom WW-Diet) is a diet plan based on a special system of points assigned to foods and drinks. Weight-Watchers Diet targets 1 - 2 lb (0.5 - 1 kg) weight loss weekly by restricting the calories intake. Each person in this diet is given a daily points limit to spend on food and drinks. 1 point is equal to 50 calories and is calculated based on calories, saturated fat, sugar, fiber and protein content in your food. Clear, calorie-free drinks bring zero points.

    No food is off-limits here - the only requirement is to stay below a daily points maximum. Whole, unprocessed food low in saturated fat and high in fiber are strongly encouraged.

  • Keto Diet
    The Ketogenic Diet, or shortly Keto Diet, is a low-carb, high-fat diet with moderate-protein intake. This diet turns your body's metabolic state into so-called ketosis, when body burns fat for energy instead of using carbohydrates.
    Four main versions of the ketogenic diet include:
    1. Standard Ketogenic Diet (SKD) - 70% fat, 20% protein, and 10% carbs.
    2. Cyclical Ketogenic Diet (CKD) - 5 ketogenic days (70% fat, 20% protein, and 10% carbs) followed by 2 high carb days.
    3. Targeted Ketogenic Diet (TKD) - allows adding carbs around workouts.
    4. High Protein Ketogenic Diet (HPKD) - similar to SKD, but includes more proteins: 60% fat, 35% protein, and 5% carbs.
  • Atkins Diet
    Created by cardiologist Robert Atkins in the 1970s, this popular weight loss diet plan limits consumption of carbohydrates (<20 gr of net-carbs daily) and encourages eating more protein and fat. May need a special attention for people with kidney problems.
    The 4 phases of Atkins Diet are:
    • Phase 1 – Induction
    • Phase 2 – On-going weight loss
    • Phase 3 – Pre-maintenance
    • Phase 4 – Maintenance with going low carb for life.
  • Mediterranean Diet
    Mediterranean diet is a dietary approach inspired by the traditional eating patterns of Mediterranean countries. First introduced as a diet type in 1975 by the American scientists Ancel and Margaret Keys, and formulated as a special diet in the early 1960s, this diet type was based on the eating habits and traditional food ingredients typical for Crete, Greece, Italy and Spain. Typical Midetteranian Diet advocates for eating more plant-based food and healthy fats, limiting red meat, sweets, sugary drinks, and butter, allowing consumption of moderate amount of natural cheese and yogurt. Drinking a moderate amount of wine with meals is also allowed.
  • Paleo Diet
    The Paleo Diet, also known as the Caveman Diet, Stone Age Diet, or Steak & Bacon Diet, is an eating plan based on foods that humans may have eaten during the Paleolithic Era. The main Paleo-friendly food list includes grass-fed meat, fish and seafood, fresh fruits and veggies, nuts and seeds, eggs, and healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut).
  • South-Beach Diet
    Created by cardiologist Arthur Agatston from Miami, FL this nutrition plan is, in fact, a modified low-carb diet that focuses on eating healthy fats, lean proteins, and healthy carbs.
  • Volumetrics Diet
    Created in Year 2000 by Dr. Barbara Rolls, a nutrition professor at Penn State University, this weight loss plan focuses on eating foods that are high in volume and low in calories, rather than restricting calories. Volumetrics Diet categorizes food into four groups based on its caloric density, emphasizing benefits of eating nutrient-dense, low-calorie foods, such as fruits, vegetables, whole grains and low-fat dairy.
  • Noom Diet
    Founded in 2008 by two friends - Artem Petakov and Saeju Jeong - this weight loss diet is based on principles of Balance, Behavior Change and Long-Term Maintenance. It uses a color-coded system to help users eat more nutritious foods and build a healthier lifestyle. Three colors used in Noom Diet are:
    • Green:   Foods with the highest concentration of nutrients.
    • Yellow:  Foods with fewer nutrients than green foods.
    • Orange:  Foods with the lowest nutritional quality.
  • Dukan Diet
    The Dukan Diet is a nutritional plan introduced by Pierre Dukan with a promise to help you lose weight and "keep it off forever." Similar to Aitkins Diet, the Dukan Diet is a high-protein, low-carb diet with main source of protein coming from poultry, lean meat and fish.
  • Low Glycemic Index Diet (Montignac Diet)
    This is a weight loss diet that uses the glycemic index (GI) of foods to help people eat healthy and lose weight.
    It has two phases:
    1. Weight Loss Phase - only food with GI of 35 or less is allowed.
    2. Stabilization and Prevention Phase - carbohydrates with higher GI is allowed.
  • Fast 800 Diet
    Introduced by Dr. Mosley, this type of Mideterranian Fresh Diet requires you to consume not more than 800 calories daily for the period of minimum 2 and maximum 12 weeks. It promises 14kg weight loss in 8 weeks.
  • TLC Diet
    Created in 1985 by National Institutes of Health, the TLC (Therapeutic Lifestyle Changes Diet) is a nutritional program that aims to lower cholesterol through diet, physical activity, and weight management.
  • Ornish Diet
    Created in 1977 by Dr. Dean Ornish, a physician and researcher, a clinical professor of medicine at the University of California San Francisco, Ornish is a plant-based diet that emphasizes the quality of foods, rather than calorie counting or restrictive eating.
  • Plant-Strong Diet
    WFPB Diet (Whole-Food Plant-Based Diet) is a diet plan derived from plants like legumes, nuts, fruits, and vegetables.
    Foods to Avoid on a WFPB Diet:
    • Fast food: french fries, chicken nuggets, burgers, pizza, and hot dogs
    • Refined grains: white bread, rice, and flour
    • Packaged junk foods: potato chips, crackers, and biscuits
    • Added sugars: table sugar, processed juice, carbonated soft drinks, and sugar cereals
    • Processed animal foods: sausages, bacon, and jerky
  • Dr. Weil's Anti-Inflammatory Diet
    Created in 1995, Dr. Andrew Weil's anti-inflammatory diet is a food plan based on a Mediterranean diet with some Asian influences. In Dr. Weil's own words, “learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks.” It also promotes healthy aging and vitality targeting inflammation-related chronic diseases, like heart disease, diabetes, Alzheimer’s, and others. While this diet was not specifically designed for a weight-loss, some people do lose weight on it.

Weight-Gain Diets

If you are unhealthily underweight it will be beneficial for you to gain some pounds to return back to healthy weight range. In some cases, unexplained weight loss can signal a serious underlying health condition that needs medical treatment. In others - weight loss can be caused by unhealthy life-style changes or / and changed eating habits. For the latter reason, certain types of food may help to gain weight quickly and safely. These include eating foods rich in whole carbohydrates and healthy fats, with added selected proteins. The most sustainable way to gain a healthy weight is to do so slowly and patiently. Note, that rapid weight gain plans often times look promising at first, but have a temporary effect and are hard to maintain.
  • Weight-Gain Diets
    In general, most of weight-gain food plans recommend:
    • Eat more frequently. Slowly begin to eat 5 to 6 smaller meals during the day. Try to tune into your body to recognize when you might be hungry. But you may need to plan times to eat even if you aren't that hungry.
    • Choose food with lots of nutrients. Set up a routine to eat and drink things you like and that have a lot of nutrients as well as calories. Talk with your health care provider or dietitian about how many calories to eat a day or in each meal. You also can ask how many servings you should eat of the different food groups.
    • Top it off. Add extras to your dishes for more calories, such as cheese in casseroles or nut butter on whole-grain toast. You also can add dry milk or liquid milk to foods for extra protein and calories. Some examples are mashed potatoes or soups.
    • Try smoothies and shakes. Avoid beverages with few nutrients or calories, such as diet soda. But a blend of high-calorie, nutritious ingredients in a smoothie or shake can help if you're eating on the go. Meal replacement drinks also may be part of your weight-gain effort.
    • Watch what and when you drink. Beverages can make you feel full. If that's the case for you, avoid drinking during a meal or before. But make sure you are drinking enough throughout the day.

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Weight-Watchers Diet
Weight-Watchers Diet, also called WW-Diet (don't confuse it with Word-of-Wisdom WW-Diet) is a diet plan based on a special system of points assigned to foods and drinks. Weight-Watchers Diet targets 1 - 2 lb (0.5 - 1 kg) weight loss weekly by restricting the calories intake. Each person in this diet is given a daily points limit to spend on food and drinks. 1 point is equal to 50 calories and is calculated based on calories, saturated fat, sugar, fiber and protein content in your food. Clear, calorie-free drinks bring zero points.

How it Works

  • Points system: Weight Watchers assigns points to foods and drinks, and members track their daily points to stay within their budget.
  • ZeroPoint foods: Some foods, like many fruits, vegetables, and lean proteins, have zero points and don't need to be tracked.
  • Personal Points Budget: Weight Watchers uses a person's age, weight, height, and sex to calculate a personalized points budget.
  • Weekly Points: In addition to their daily points, members receive weekly points that they can use for more flexibility.
  • Activity Points: Members can also add points for activity.

Foods to Eat

Weight-Watchers Diet encourages people to eat more fiber, protein, and unsaturated fats. Whole, unprocessed food low in added sugar, low in saturated fat and high in fiber are strongly encouraged.

Foods to Limit

No food is off-limits here - the only requirement is to stay below a daily points maximum. At the same time, participants are encouraged to reduce their consumption of foods that can worsen inflammation, such as fried foods, foods high in added sugar and refined grains like white flour.

Weight Watchers Diet - Known Concerns and Criticism

The WW Diet is a popular weight loss program to encourage healthier eating. While many people have found success with it, there are some main concerns and limitations to consider.
  • Costly Membership Fees:
    • The WW program requires a paid subscription, which can be expensive over time.
    • Additional costs may come from WW-branded foods, coaching, and workshops.
  • Focus on Points Over Nutrition:
    • The point system encourages portion control but doesn’t always emphasize nutrient density.
    • Users may choose lower-point processed foods over more nutritious whole foods.
  • Potential for Overeating Zero-Point Foods:
    • WW-Diet assigns zero points to certain foods (e.g. fruits, vegetables, lean proteins), allowing for unrestricted consumption.
    • Some members may overeat zero-point foods, leading to stalled weight loss.
  • May Not Promote Long-Term Healthy Habits:
    • Some users rely on the program for weight loss but struggle to maintain it once they stop tracking points.
    • Without proper education on intuitive eating, weight regain can be a concern.
  • Can Be Time-Consuming:
    • Tracking points and planning meals can be tedious, leading some to lose motivation.
    • Dining out or cooking at home requires frequent calculations.
  • Risk of Disordered Eating:
    • Constantly counting points may lead to obsessive behaviors around food and calorie restriction.
    • Some people develop an unhealthy relationship with food, fearing high-point foods.
  • Limited Customization for Certain Diets: While WW-Diet has some flexibility, it may not work well for individuals following keto, paleo, or highly specialized medical diets.
  • Effectiveness Varies by Individual:
    • Some people lose weight quickly, while others struggle despite accurately following the program.
    • Metabolism, lifestyle, and adherence play significant roles in success.
For more info visit a Weight-Watchers website
Keto Diet
The Ketogenic Diet, or shortly Keto Diet, is a low-carb, high-fat diet with moderate-protein intake. This diet turns your body's metabolic state into so-called ketosis, when body burns fat for energy instead of using carbohydrates.
Four main versions of the ketogenic diet include:
  1. Standard Ketogenic Diet (SKD) - 70% fat, 20% protein, and 10% carbs.
  2. Cyclical Ketogenic Diet (CKD) - 5 ketogenic days (70% fat, 20% protein, and 10% carbs) followed by 2 high carb days.
  3. Targeted Ketogenic Diet (TKD) - allows adding carbs around workouts.
  4. High Protein Ketogenic Diet (HPKD) - similar to SKD, but includes more proteins: 60% fat, 35% protein, and 5% carbs.

Foods to Eat

  • Meat, all types: beef, lamb, pork, ham, wild game, sausage, bacon ...
  • Poultry: Chicken, turkey, fowl ...
  • Fatty Fish: Salmon, trout, tuna, mackerel, sardines, and albacore tuna
  • Shellfish: shrimp and crabs are good to go
  • Eggs, all types
  • Full-fat Dairy: butter, cream, cheese, unsweetened yogurt, and cottage cheese
  • Nuts: almonds, walnuts, pecans, cashews, Brazil nuts, macadamia nuts
  • Seeds: pumpkin seeds, flaxseeds, sunflower seeds, chia seeds ...
  • Butter
  • Healthy Oils: Extra virgin olive oil, avocado oil, coconut oil, sesame oil ...
  • Avocados: Whole avocados or guacamole
  • Non-starchy vegetables: broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, tomatoes, and onions
  • Berries: all low sugar brands are allowed
  • Unsweetened coffee and tea: plain black coffee and tea
  • Dark Chocolate and Cocoa Powder

Foods to Limit

  • Refined Carbs: Bread, pasta, rice, and other refined carbs
  • Grains: rice, wheat, oats, barley, rye, quinoa, buckwheat, etc.
  • Beans and other Legumes
  • Starchy Vegetables: potatoes, sweet potatoes, yams, corn, cassava, artichoke etc.
  • Glazed processed meat, like honey-glazed hum, honey-glazed turkey breast etc.
  • Shellfish, certain types, like: oysters and octopus - that have more carbohydrates
  • Ketchup, barbecue sauce, sweetened dip-souces and other carb-loaded condiments
  • Light and Low-Fat Margarin
  • Low-Fat and Sweetened Dairy
  • Mid- and High-Fructose Fruits, like mango, banana and grapes
  • Dried Fruits
  • Honey and Syrups
  • Chocolate with cacao content below 70%
  • Regular Juices
  • Regular (non-diet) Sodas
  • Beer and mixed alcoholic drinks with carb content over 10 gr.

Keto Diet - Known Concerns and Criticism

The Keto Diet has gained a popularity for weight loss and other health benefits, but it also comes with concerns and criticisms. Here are some key points:
  • Nutrient Deficiencies: The diet restricts many fruits, vegetables, and whole grains, which can lead to deficiencies in fiber, vitamins (like B vitamins and vitamin C), and minerals (like magnesium and potassium)
  • Keto Flu: Many experience flu-like symptoms (headache, fatigue, nausea, dizziness) when transitioning into ketosis due to electrolyte imbalances and carb withdrawal.
  • Digestive Issues – Many experience constipation due to the lack of fiber from whole grains and certain vegetables.
  • Heart Health Risks – While some studies suggest keto can improve cholesterol profiles, others warn that the high intake of saturated fats could increase heart disease risk.
  • Liver and Kidney Strain – A high-fat diet can put stress on the liver, which processes fat, and the kidneys, which may have to excrete more waste from higher protein intake.
  • Sustainability – The diet is restrictive, making it difficult to maintain long-term. Many people regain lost weight after stopping keto.
  • Lack of Long-Term Research – While short-term studies show benefits, there’s limited research on the long-term effects of being in ketosis for years.
  • Not One-Size-Fits-All – Some people thrive on keto, while others feel lethargic and unwell, highlighting individual metabolic differences.
Atkins Diet
Created by cardiologist Robert Atkins in the 1970s, this popular weight loss diet plan limits consumption of carbohydrates (<20 gr of net-carbs daily) and encourages eating more protein and fat.
The 4 phases of Aitkins diet are:
  • Phase 1 – Induction
  • Phase 2 – On-going weight loss
  • Phase 3 – Pre-maintenance
  • Phase 4 – Maintenance with going low carb for life.
Note: this diet requires a special attention for people with kidney problems.

Foods to Eat

  • Meat, all types: beef, lamb, pork, ham, wild game, sausage, bacon ...
  • Poultry: Chicken, turkey, fowl ...
  • Fish: Salmon, trout, tuna, mackerel, sardines, and albacore tuna
  • Shellfish: shrimp and crabs are good to go
  • Eggs, all types
  • Full-fat Dairy: butter, cream, cheese, unsweetened yogurt, and cottage cheese
  • Nuts: almonds, walnuts, pecans, cashews, Brazil nuts, macadamia nuts
  • Seeds: pumpkin seeds, flaxseeds, sunflower seeds, chia seeds ...
  • Butter
  • Healthy Oils: Extra virgin olive oil, avocado oil, coconut oil, sesame oil ...
  • Avocados: Whole avocados or guacamole
  • Non-starchy vegetables: broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, tomatoes, and onions
  • Legumes
  • Not-Sugary Fruits
  • Berries: all low sugar brands are allowed
  • Unsweetened coffee and tea: plain black coffee and tea
  • Dark Chocolate and Cocoa Powder

Foods to Limit

Some foods you still can eat in Atkins Diet but in limited form include:
  • Low-carb, protein bread
  • Whole grains such as quinoa, barley, brown rice, and wild rice
  • Whole wheat pasta
  • Whole-milk or full-fat varieties of dairy, including yoghurt
  • Very small portions of starchy vegetables, like: sweet potatoes and potatoes, squash and corn
  • Low glycemic load fruits like melons, cherries, and berries

Foods to Avoid

  • Refined Carbs: Bread, pasta, rice, and other refined carbs
  • Grains: rice, wheat, oats, barley, rye, quinoa, buckwheat, etc.
  • Beans and other Legumes
  • Starchy Vegetables: potatoes, sweet potatoes, yams, corn, cassava, artichoke etc.
  • Glazed processed meat, like honey-glazed hum, honey-glazed turkey breast etc.
  • Shellfish, certain types, like: oysters and octopus - that have more carbohydrates
  • Ketchup, barbecue sauce, sweetened dip-souces and other carb-loaded condiments
  • Light and Low-Fat Margarin
  • Low-Fat and Sweetened Dairy
  • Mid- and High-Fructose Fruits, like mango, banana and grapes
  • Dried Fruits
  • Honey and Syrups
  • Chocolate with cacao content below 70%
  • Regular Juices
  • Regular (non-diet) Sodas
  • Beer and mixed alcoholic drinks with carb content over 10 gr.

Atkins vs. Keto

Atkins and Keto Diets have a lot of similarities with each other, where Keto Diet takes more fat-extreme forms.
  • Carb Intake
    Atkins Diet - starting from <20 gr. carbs daily gradually grows to 100 gr. daily in last, maintenance phase.
    Keto Diet - to induce and keep your body in ketosis state keeps daily carbs intake consistantly low - usually between 20 and 50 gr. - throut the whole period.
  • Protein Intake
    Atkins Diet promotes protein-heavy meal plans, especially in its early phases, with moderate fat intake.
    Keto Diet - requires to have a moderate protein consumption - much less than in Atkins - and insists on keeping the fat-protein-carbs keto proportions.
  • Fat Intake
    When it comes to fat and protein intakes Aitkins and Keto Diets are inverse-opposites of each other. While Atkins Diet allows fat in moderation focusing more on proteins, Keto requires a much higher fat intake to keep your body in ketosis, with about 70-75% of your daily calories coming from fat, allowing moderateto-low protein intakes.

Atkins Diet - Known Concerns and Criticism

The Atkins Diet is a low-carb, high-protein, and high-fat diet that became popular for weight loss. Like the Keto Diet*, it has its benefits but also raises concerns and criticisms.
  • Nutrient Deficiencies: The early phases of Atkins restrict fruits, whole grains, and some vegetables, which can lead to deficiencies in fiber, vitamins (like C and B-complex), and minerals (like magnesium and potassium).
  • Heart Health Risks: The emphasis on high-fat animal products (such as red meat, butter, and cheese) can increase LDL ("bad") cholesterol levels in some people, potentially raising the risk of heart disease.
  • Kidney and Liver Strain: A high-protein intake can put extra stress on the kidneys, especially in those with pre-existing kidney conditions. The liver may also have to work harder to process excess fats and proteins.
  • Digestive Issues: Low fiber intake, especially in the initial stages, can lead to constipation and bloating.
  • Potential Ketoacidosis Risk: Though rare, in people with diabetes, excessive ketone production from carb restriction can lead to ketoacidosis, a dangerous metabolic condition.
  • Sustainability Issues: The diet is restrictive, especially in the early phases, making it difficult to maintain long-term. Many people regain weight once they return to a normal diet.
  • Lack of Long-Term Research: While studies support short-term weight loss and some metabolic benefits, long-term effects - especially on heart health and kidney function - remain uncertain.
  • Short-Term Focus: Many critics argue that Atkins helps with rapid weight loss (mostly water weight loss in the beginning) but does not necessarily teach sustainable, balanced eating habits.
Mediterranean Diet
Image Credits: www.oldwayspt.org
Mediterranean diet is a dietary approach inspired by the traditional eating patterns of Mediterranean countries. First introduced as a diet type in 1975 by the American scientists Ancel and Margaret Keys, and formulated as a special diet in the early 1960s, this diet type was based on the eating habits and traditional food ingredients typical for Crete, Greece, Italy and Spain. Typical Midetteranian Diet advocates for eating more plant-based food and healthy fats, limiting red meat, sweets, sugary drinks, and butter, allowing consumption of moderate amount of natural cheese and yogurt. Drinking a moderate amount of wine with meals is also allowed.

Please note, that Mediterranean Diet and Mediterranean Cuisine are not the synonims.

Foods to Eat

The Mediterranean diet is based on plant-based foods, including:
  • Fruits and vegetables: A variety of fruits and vegetables, such as tomatoes, carrots, leafy greens, and berries.
  • Whole grains: Whole wheat bread, brown rice, quinoa, and whole wheat pasta.
  • Legumes and beans: Chickpeas, kidney beans, lentils, and black beans.
  • Nuts and seeds: Almonds, walnuts, sunflower seeds, and pumpkin seeds.
  • Healthy fats: Extra virgin olive oil, avocado oil, and nut oils.
  • Fish and seafood: Fish rich in omega-3 fatty acids, like fatty fish.
  • Herbs and spices: Onion, garlic, oregano, coriander, and cumin.

Foods to Limit

The Mediterranean diet allows, although in a very limited form:
  • Low to moderate amounts of dairy, eggs, and poultry
  • Moderate amounts of wine with meals
  • Little-to-no red meat, sweets, sugary drinks, or butter

Foods to Avoid

The Mediterranean diet recommends to avoid:
  • Refined grains, like: white bread, white pasta, white rice
  • Red meat: beef, pork, lamb ...
  • Processed meats, like: bacon, sausage, salami
  • Trans Fats: found in many processed foods
  • High-fat Dairy: Full-fat cheese, high-fat yogurt

Mediterranean Diet - Known Concerns and Criticism

While being widely regarded as one of the healthiest diets, emphasizing whole foods, healthy fats (like olive oil), lean proteins, whole grains, and plenty of fruits and vegetables Mediterranean Diet is not without concerns and criticisms.
  • Caloric Density: While the diet is rich in healthy fats (olive oil, nuts, and avocados), these foods are calorie-dense. Overconsumption without portion control can lead to weight gain.
  • Cost and Accessibility: Fresh produce, high-quality olive oil, seafood, and nuts can be expensive and may not be accessible to everyone, making the diet difficult for some to follow.
  • Lack of Structure: Unlike other diets with strict guidelines, the Mediterranean diet is more of a lifestyle approach rather than a specific plan. This flexibility can make it harder for some people to follow consistently.
  • Alcohol Consumption: The diet allows moderate wine consumption, which may not be suitable for everyone, especially individuals with a history of alcohol abuse or certain health conditions.
  • Not a Rapid Weight Loss Diet: Unlike low-carb or ketogenic diets, the Mediterranean diet does not lead to quick weight loss, which might discourage those looking for fast results.
  • May Not Be Suitable for Those with Certain Health Conditions: While generally considered heart-healthy, people with conditions requiring specific macronutrient balances (such as diabetes or kidney disease) may need to modify the diet.
Paleo Diet
Image Credits: www.news-medical.net
The Paleo Diet, also known as the Caveman Diet, Stone Age Diet, or Steak & Bacon Diet, is an eating plan based on foods that humans may have eaten during the Paleolithic Era. The main Paleo-friendly food list includes grass-fed meat, fish and seafood, fresh fruits and veggies, nuts and seeds, eggs, and healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut).

Foods to Eat

The paleo diet is focused on fresh, unprocessed fruits, vegetables, lean meats, fish, eggs, nuts, and seeds, in other words on what cave men supposed to have had as a food in a Paleo Era. It avoids foods that became common after the start of small-scale farming, which started in Post-Paleolithic Era.
  • Vegetables: Non-starchy vegetables are high in nutrients and low in calories.
  • Eggs: as a source of protein, B-Vitamins, minerals, and antioxidants.
  • Fish: as a low-fat source of protein, omega-3 fatty acids, and vitamins D and B2.
  • Nuts: Almonds are a good source of healthy fats, fiber, and protein.
  • Fruits: Some people eat fruit in moderation, while others choose to cut it out entirely.

Foods to Avoid

  • Grains as wheat, oats, and barley
  • Legumes, such as beans, lentils, peas, and peanuts
  • Dairy Products
  • Trans Fats (hydrogenated oils)
  • Refined Sugars
  • Artificial Sweeteners
  • Low-Fat and Diet Products
  • Salt, Pepper and Spices

Paleo Diet - Known Concerns and Criticism

  • Inaccurate Historical Basis: Critics argue that the diet oversimplifies what early humans actually ate. Prehistoric diets varied widely by region, and some early humans likely consumed grains and legumes.
  • Lack of Long-Term Research: While short-term studies suggest benefits like weight loss and improved blood sugar control, there is limited research on its long-term effects on overall health.
  • Nutrient Deficiencies: The exclusion of whole grains, legumes, and dairy can lead to deficiencies in fiber, calcium, vitamin D, and certain B vitamins, like B1, B2, and folate.
  • High in Saturated Fats: Many Paleo followers consume large amounts of red meat and animal fats, which can raise concerns about heart disease risk if not balanced with enough healthy fats.
  • Expensive and Difficult to Follow: Grass-fed meats, organic produce, and wild-caught fish often recommended in Paleo can be costly, making it less accessible for some people.
  • Difficult to Sustain: Many find the strict elimination of grains, dairy, and legumes too restrictive, making it hard to maintain in the long run.
  • Digestive Issues: Some experience bloating or constipation due to reduced fiber intake from whole grains and legumes. Others may experience gut irritation from too much meat and nuts.
  • Not Ideal for Everyone: The high intake of animal proteins and fats may not be suitable for people with kidney disease, heart disease, or those who require lower-fat diets.
Note: The Paleo Diet can put your health at risk for Calcium and Vitamin D deficiencies. Always consult your doctor and nutritionist before deciding to switch to Paleo Diet.
South-Beach Diet
Created by cardiologist Arthur Agatston from Miami, FL South-Beach Diet is, in fact, a modified low-carb diet that focuses on eating healthy fats, lean proteins, and healthy carbs.

The South Beach Diet has three phases:

  • Phase 1. 14 days phase which aims to eliminate cravings for high-sugar and refined-starches foods.
  • Phase 2. Long-term weight-loss phase individual for each person.
  • Phase 3. Maintenance phase to keep a healthy way to eat for life.

Foods to Eat

Below foods are welcomed in South Beach Diet:
  • Vegetables: Non-starchy vegetables are high in nutrients and low in calories.
  • Eggs: as a source of protein, B-Vitamins, minerals, and antioxidants.
  • Fish & Seafood: as a low-fat source of protein, omega-3 fatty acids, and vitamins D and B2.
  • Good-Carbs Whole Grains, such as: Amaranth, Freekeh, Barley, Black Rice, Buckwheat, Millet, Bulgur, Farro, Quinoa, Sorghum, Spelt, Teff
  • Legumes, such as: black beans, kidney beans, pinto beans, navy beans, garbanzo beans, split peas, black-eyed peas, lentils, edamame, and soybeans.
  • Nuts, like: almonds, cashews, macadamia nuts, pecans, pistachios, and walnuts.
  • Seeds, such as Flaxseeds, Pumpkin seeds, Sunflower seeds, Sesame seeds, Chia seeds.
  • Healthy Cheeses, like: low-fat or fat-free mozzarella, ricotta, cottage cheese, feta, parmesan, and provolone
  • Soy Products, such us tofu
  • Lean Meat such as lean pork, lean lamb ...
  • Skinless Poultry: skinnles chicken, turkey
  • Dairy products: Greek Yougurt, kefir
  • Healthy Fats: olive oil, unsweetend peanut butter ...
  • Low-Sugary Fruits & Berries, such us Passion Fruit, Pomegranate, Jackfruit, Blackberries, Grapefruit, Apricots, Guava ...

Foods to Avoid

Below foods are recommended to avoid in South Beach Diet:
  • Pastas, like white pastas, rice noodels ...
  • Breads, such us white-flour bead, baguettes
  • Alcohol, such as beans, lentils, peas, and peanuts
  • Whole Milk
  • Agave Nectar (hydrogenated oils)
  • Fatty Read Meat and Fatty Poultry fatty pork, ducks
  • High-Fat Cheeses, such us: full-fat cheddar cheese, full-fat Gouda cheese, full-fat Parmesan cheese, full-fat Brie cheese, full-fat Stilton cheese, full-fat Blue cheese ...
  • Startchy Vegetables such us beets, corn, white potatoes ...
  • Refined Sugars
  • Sugary Fruits, like: bananas, mangoes ...
  • Grains, like: white bread, brown rice, white pasta, oatmeal, quinoa, bulgur wheat, and barley.
  • Not-Healthy Fats, such us coconut oil

South Beach Diet - Known Concerns and Criticism

This popular low-carb, high-protein diet designed to promote weight loss and heart health by reducing unhealthy carbohydrates and focusing on lean proteins and healthy fats. However, it has several limitations and criticisms:
  • Initial Phase May Be too Restrictive: The dramatic reduction in carbs in Phase 1 can lead to nutrient deficiencies with keto flu-like symptoms, including headaches, dizziness, and weakness.
  • Potential for Nutrient Deficiencies: Due to the restrictions on whole grains and fruits in the early stages, followers may lack fiber, vitamins, and minerals.
  • Difficult to Sustain Long-Term: While later phases are more flexible, the diet can still be challenging to maintain, especially for those who enjoy carb-rich foods.
  • Can Be Expensive: Encourages lean proteins and high-quality fats, which may be costly compared to carbohydrate-based diets.
  • May Not Suit All Lifestyles: The diet may not be practical for vegetarians or vegans due to its emphasis on lean meats and dairy-based proteins.
  • Lack of Strong Scientific Backing: While it promotes healthier eating, critics argue that there is limited long-term research specifically proving its effectiveness for weight management and heart health.
  • Weight Loss May Be Water Loss Initially: Much of the early weight loss is due to water loss rather than fat loss, which can be misleading.
Volumetrics Diet
Image Credits: www.womansworld.com
Created in Year 2000 by Dr. Barbara Rolls, a nutrition professor at Penn State University, this weight loss plan focuses on eating foods that are high in volume and low in calories, rather than restricting calories. Volumetrics Diet categorizes food into four groups based on its caloric density, emphasizing benefits of eating nutrient-dense, low-calorie foods, such as fruits, vegetables, whole grains and low-fat dairy.

Foods to Eat

Volumetrics Diet recommends eating low in calories but high in volume foods, so you can get full before consuming too many calories.
  • Fruits: apples, oranges, pears, peaches, bananas, berries, and grapefruits
  • Non-starchy Vegetables: Broccoli, cauliflower, carrots, tomatoes, zucchini, and kale
  • Whole Grains: Whole grains are higher in fiber and nutrients than refined grains like white bread and white rice
  • Legumes: Beans, lentils, and chickpeas
  • Lean Proteins: Fish, eggs, and nonfat dairy like skim milk and nonfat yogurt
  • Broth-based Soups: Vegetable soup, chicken soup, minestrone, and lentil soup
  • Beverages: Water, black coffee, and unsweetened tea
  • Low-Fat Dairy: low-fat yougurt, kefir, and low-fat buttermilk

Foods to Limit or Avoid

The Volumetrics Diet limits foods that are high in calories and low in nutrition:
  • Processed foods, like chips, pizza, cold cuts, sausage, and bacon
  • Sugary drinks, like soda, sports drinks, and fruit juices
  • Fatty meats, like bacon and poultry with skin on
  • Junk food, like candy, cookies, and ice cream

Volumetrics Diet - Known Concerns and Criticism

While being generally well-regarded, the Volumetrics Diet has several known limitations and criticisms:
  • Potentially Difficult for Busy Lifestyles: People with demanding schedules may find it hard to consistently prepare meals with high water and fiber content.
  • Requires Extensive Meal Planning and Preparation: Since the diet prioritizes fresh, low-calorie-dense foods, it can require more time for meal prep and cooking compared to processed or convenience foods.
  • May Be Too Low in Fats: The diet focuses on low-calorie foods, which could lead to insufficient intake of healthy fats that are essential for brain and heart health.
  • Less Effective for Appetite Regulation in Some People: While high-volume foods promote fullness, some individuals may still feel hungry due to hormonal or psychological factors not addressed by the diet.
  • Can Lead to Overconsumption of Low-Calorie Foods: Since the plan encourages eating large portions of low-calorie foods, some may overeat, believing there is no need to regulate intake.
  • Requires Nutritional Knowledge: Understanding energy density and making appropriate food choices requires learning and tracking, which some people may find challenging.
  • Weight Loss May Be Slower than Desired: Unlike some rapid weight-loss diets, Volumetrics focuses on gradual weight loss, which may not be appealing to those looking for quick results.
  • Not a One-Size-Fits-All Approach: Some people may struggle with satiety even when consuming high-volume foods, leading to cravings and potential non-compliance.
Noom Diet
Image Credits: www.forbes.com/health/

Founded in 2008 by two friends - Artem Petakov and Saeju Jeong - this weight loss diet is based on principles of Balance, Behavior Change and Long-Term Maintenance. It uses a color-coded system to help users eat more nutritious foods and build a healthier lifestyle.

Three colors used in Noom Diet are:
  • Green: Foods with the highest concentration of nutrients.
  • Yellow: Foods with fewer nutrients than green foods.
  • Orange: Foods with the lowest nutritional quality.

Foods to Eat

Noom Diet is known for its focus on behavioral therapy and personalized approach to weight loss. It encourages people to make lifestyle changes rather than to follow strict rules. All foods are allowed in Noom Diet but some foods - so to say - are more "equal" than others:
  • Green Foods: Fruits, vegetables, and whole grains - most recommended
  • Yellow Foods: Chicken, fish, low-fat dairy and proteins, starches - allowed in moderation
  • Orange Foods: Pizza, fried foods, candy, alcohol, healthy fats like olive oil, nuts, and nut butter - allowed in limited form

Foods to Limit or Avoid

Noom Diet doesn't ban any food putting focus on right proprtions of each food category.
  • No Food is forbidden here, as long as you follow the food color proportions.

Noom Diet - Known Concerns and Criticism

While Noom Diet has recently gained some popularity, it is not free from several known limitations and criticisms:
  • Not Personalized for Medical Conditions: While it adjusts for weight loss goals, Noom does not provide tailored plans for people with diabetes, heart disease, or other health concerns.
  • Not Ideal for Those with Eating Disorders: The focus on calorie tracking and food classification can be triggering for individuals with a history of disordered eating.
  • Limited Meal Planning Guidance: Noom provides general nutrition guidelines but lacks structured meal plans or recipes, making it less convenient for some users.
  • Food Categorization Can Be Misleading: The red-yellow-green system may lead some users to avoid foods that are healthy but calorie-dense, like nuts and avocado.
  • Subscription Cost: Noom requires a paid membership, which can be expensive compared to free calorie-tracking apps like MyFitnessPal.
  • Heavy Reliance on App-Based Coaching: The coaching is primarily AI-driven, and while there are human coaches, they may not always be nutrition experts or registered dietitians.
  • Emphasis on Weight Loss Over Holistic Health: While Noom promotes a mindset shift, the program ultimately focuses on calorie control and weight loss rather than intuitive eating or overall well-being.
  • Slower Results Compared to Other Diets: Since Noom promotes gradual habit changes rather than strict dieting, some users may find weight loss too slow compared to keto or intermittent fasting.
Dukan Diet
Image Credits: www.findatopdoc.com

The Dukan Diet is a nutritional plan introduced by Pierre Dukan with a promise to help you lose weight and "keep it off forever." Similar to Aitkins Diet, the Dukan diet is a high-protein, low-carb diet with main source of protein coming from poultry, lean meat and fish.

Four phases of the Dukan diet:
  • Attack Phase: lasts from 1 to 7 days. Includes unlimited lean protein plus 1.5 tablespoons of oat bran per day.
  • Cruise Phase: lasts from 1 to 12 months and aims to prevent a rebound effect. Includes alternate eating of lean protein one day and lean protein with non-starchy veggies the next, plus 2 tablespoons of oat bran every day.
  • Consolidation Phase: lasts 5 days for every pound lost in phases 1 and 2. You eat unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran daily.
  • Stabilization Phase: lasts indefinite, for life. You follow the guidelines of Consolidation phase with relaxed eating rules for as long as your weight remains stable. Oat bran is increased to 3 tablespoons per day.

Foods to Eat

Dukan Diet ephasizes importance of eating high-protein, low-carb food with main source of protein coming from poultry, lean meat and fish.
  • Healthy Proteins:
    • Low-Fat Beef, such as filet, tenderloin, sirloin and flank steak
    • Lean Pork, such as pork tenderloin or pork loin roast
    • Low-Fat Deli Meats, such as chicken breast, turkey breast ...
    • Lean Poultry, such as chicken, turkey and wild game
    • Fish and Seafood, such as mahi-mahi, trout, cod, tilapia, tuna, halibut, salmon and flounder
  • Non-Starchy Vegetables:
    • Eggplant, Zucchini, Mushrooms, Cauliflower, Cabbage, Lettuce, Green Beans, Tomato, Cucumber, Peppers, Onions, Squash, Celery, Asparagus, Beets, Fennel, Kale, Leeks, Shallot, Spinach.

Foods to Limit or Avoid

Below food must be avoided when doing Dukan Diet:
  • Sugary Fruits, like: mangoes, bananas and grapes.
  • Starchy Vegetables, like: potatoes, corn and butternut squash.
  • Carbs and Grains (except oat bran), such us: rice, white bread and pastas.
  • Refined Sugars, like: sugary drinks, regular colas, candies etc.
  • Fats, like: butter, margarin, ghees, cocunut- and peanut oils.
  • Alcohol, like: beer, rum, sweet liquors, fortified wine ...

Dukan Diet Disadvantages

While being one of the recognized weight-loss systems, this diet doesn't come without some disadvantages. Side effects of the Dukan diet may include bad breath, constipation, dry mouth and fatigue. Some Dietitians and Nutritional Professionals point out, that Dunkun Diet doesn't meet basic human nutritional requirements, especially because it greatly cuts down on essential food groups like fruits and vegetables. They say that the diet lacks vitamins A, B2, C and D, as well as folates, potassium and fiber.

Always consult your family doctor and dietitian before making decision to switch to Dunkun Diet.

Dukan Diet - Known Concerns and Criticism

The Dukan Diet is a high-protein, low-carb diet that became popular for rapid weight loss. However, it comes with several concerns and limitations:
  • Nutrient Deficiencies: the diet restricts fruits, whole grains, and many vegetables, especially in the early phases. This can lead to deficiencies in fiber, vitamins, and minerals (e.g. vitamin C, potassium, and magnesium).
  • High Protein Strain on Kidneys: being a high-protein food regimen Noom Diet increases the workload on the kidneys, which could be problematic for people with pre-existing kidney issues.
  • Digestive Issues:
    • Low fiber intake in the early phases may cause constipation.
    • High protein intake may also lead to bad breath due to ketone production.
  • Risk of Heart Disease: the diet encourages consumption of animal proteins, which can be high in saturated fats, potentially raising cholesterol and increasing heart disease risk.
  • Sustainability Issues:
    • The diet is highly restrictive, making it difficult to maintain long-term.
    • Many people regain weight after stopping the diet due to its rigid structure.
  • Lack of Scientific Support: while the Dukan Diet promotes weight loss, experts criticize its lack of long-term studies supporting its safety and effectiveness.
  • Potential Bone Health Concerns: excessive protein intake may lead to calcium loss from bones, potentially increasing the risk of osteoporosis over time.
Low Glycemic Index (Montignac) Diet
Image Credits: www.birlahospital.com
Low-GI Diet is a weight loss diet that uses the glycemic index (GI) of foods to help people eat healthy and lose weight.
It has two phases:
  1. Weight Loss Phase - only food with GI of 35 or less is allowed.
  2. Stabilization & Prevention Phase - carbohydrates with higher GI is allowed.

Foods to Eat

  • Healthy Proteins:
    • Low-Fat Meat, such as low fat beef, poultry ...
    • Lean Poultry, such as skinnless chicken, turkey and wild game
    • Fish and Seafood, such as salmon, mackerel, mahi-mahi, trout, cod, tilapia, tuna, halibut, and flounder
    • Mushrooms
  • Non-Starchy Vegetables:
    • Eggplant, Zucchini, Cauliflower, Cabbage, Lettuce, Green Beans, Tomato, Cucumber, Peppers, Onions, Squash, Celery, Asparagus, Beets, Fennel, Kale, Leeks, Shallot, Spinach.
  • Leafy Greens:
    • Spinach, kale, and collard greens.
  • Nuts & Seeds:
    • Nuts, like almonds, walnuts and pistachious
    • Seeds, like Chiaseeds, flaxseeds, and pumpkin seeds
  • Beans and Legumes
  • Non-Sugary Fruits & Berries
  • Fiber-rich foods

Foods to Limit or Avoid

Below food must be avoided when doing Low-GI Diet:
  • Starchy Vegetables, such us mashed potatoes, french fries, and other potato varieties
  • Carbs and Grains such us: rice, pastas, white bread, bagels, naan, and other high GI breads.
  • Breakfast Cereals, like: Instant Oats, Rice Krispies, Cocoa Krispies, Corn Flakes, and Froot Loops.
  • Savory Snacks, like: Rice Crackers, Corn Thins, Rice Cakes, Pretzels, and Corn Chips
  • Refined Sugars, like: sugary drinks, regular colas, candies etc.
  • Dairy replacements:, like: rice milk and oat milk.
  • Sugary Fruits, like: watermelon, pineapple and mango
  • Alcohol, like: beer, rum, sweet liquors, fortified wine ...
  • Fast Food, like: cheeseburgers, fried chicken, and pizza

Low-GI Diet - Known Concerns and Criticism

While Low Glycemic Index (Low-GI) Diet has some known benefits in regulating blood sugar and promoting weight loss, there are also concerns and limitations to consider:
  • Complexity and Difficulty in Following:
    • It requires understanding the glycemic index of foods, which can be complicated and impractical for some people.
    • Some high-GI foods (like carrots and watermelon) are restricted, even though they can be part of a healthy diet.
  • Lack of Strong Scientific Evidence:
    • While the low-GI approach can help with weight management and blood sugar control, long-term studies on Low-GI Diet specifically are limited.
    • Some weight loss may be due to overall calorie reduction rather than GI control alone.
  • Potential for Nutrient Imbalance:
    • The diet discourages combining carbohydrates and fats in the same meal, which can make meal planning restrictive.
    • It does not focus on portion sizes, which could lead to excessive fat consumption in some cases.
  • Sustainability Issues:
    • The diet can be challenging to follow in social settings or when eating out.
    • Strict food rules may make it difficult to maintain long-term adherence.
  • Risk of Overemphasizing GI Over Other Factors:
    • Some foods with a low GI may still be unhealthy (e.g., certain processed foods high in fat but low in GI).
    • High-GI foods like whole grains and some fruits offer essential nutrients and should not always be avoided.
  • Limited Protein Guidance: While it emphasizes good fats and low-GI carbs, it doesn’t provide clear guidance on protein intake, which is essential for muscle maintenance and overall health.
Fast 800 Diet
Introduced by Dr. Mosley, this type of Mideterranian Fresh Diet requires you to consume not more than 800 calories daily for the period of minimum 2 and maximum 12 weeks. It promises 14kg weight loss in 8 weeks.

The Fast 800 Calories Diet encourages eating vegetables, whole grains, nuts, seeds, legumes, eggs, dairy, fish, and lean meats. The diet also emphasizes healthy fats and oils, fiber, and different colored vegetables.

Foods to Eat

The Fast 800 Diet encourages the plant-based foods, including:
  • Vegetables: non-starchy colorful vegetables, such as tomatoes, carrots, and leafy greens.
  • Whole grains: Whole wheat bread, brown rice, quinoa, and whole wheat pasta.
  • Legumes and Beans: Chickpeas, kidney beans, lentils, and black beans.
  • Eat More Fiber, such us chickpeas, kidney beans, pinto beans, black beans, and lentils.
  • Nuts and Seeds: Almonds, walnuts, sunflower seeds, and pumpkin seeds.
  • Eggs: hard-boiled eggs and omeletts
  • Dairy: full-fat dairy products, such us yougurt, buttermilk, kefir ...
  • Healthy fats: Extra virgin olive oil, avocado oil, and nut oils.
  • Lean Meats: lean beef, lean pork and skinless poultry
  • Fish and Seafood: Fish rich in omega-3 fatty acids, like fatty fish.
  • Herbs and Spices: Onion, garlic, oregano, coriander, and cumin.
  • Fruits: non-tropical fruits like apples, and pears, which have less sugar than tropical fruits
  • Berries, such us blueberries, blackberries, strawberries ...

Foods to Avoid

The Fast 800 Diet recommends to avoid:
  • Starchy Vegetables, such us potatoes, corn, yams, taro, beets and parsnips.
  • Refined Grains, like: white bread, white pasta, white rice.
  • Red Meat: beef, pork, lamb ...
  • Processed Meats, like: bacon, sausage, salami ...
  • Trans Fats: found in many processed foods
  • High-fat Dairy: Full-fat cheese, high-fat yogurt
  • Sweet Fruits, like mango, pineapple, and melon

Fast 800 Diet Warnings

Fast 800 Diet is not for everyone. Based on the very low calorie intake (under 800 kcal) Fast 800 Diet can be dangerous for some groups of people. It is not recommended for individuals who are:
  • Underweight
  • Those who have a history of eating disorders
  • Women who are pregnant or breastfeeding
  • People with Type 1 Diabetis
  • People have recently undergone surgery
  • Those who have a significant medical condition
  • People, who takes medications that require specific food intake

Always consult your family doctor and dietitian before making decision to switch to Fast 800 Diet.

TLC Diet
Created in 1985 by National Institutes of Health, the TLC (Therapeutic Lifestyle Changes Diet) is a nutritional program that aims to lower cholesterol through diet, physical activity, and weight management.

The Therapeutic Lifestyle Changes (TLC) diet is generally considered safe for people of all ages and health conditions. However, some experts say that some aspects of the TLC diet are outdated.

TLC Diet

The TLC Diet recommends eating the following healthy food:
  • Whole Grains
  • Vegetables: all non-starchy vegetables are good to eat here
  • Beans, like black beans, kidney beans ...
  • Nuts and Seeds: recommended nuts here are the ones high in plant stanols and sterols, like walnuts, almonds, pecans and pistachios
  • Low-fat Dairy, like low-fat -yougurt-, -buttermilk- and -kefir.
  • Low-Fat Meat: recommended intake - 5 or less ounces per day
  • Fatty Fish, like salmon and tuna
  • Egg whites
  • Fruits, such us apples, citrus, bananas, prunes, peaches, and plums
  • Berries: blueberries, blackberries, strawberries and raspberries

Foods to Avoid

The TLC diet recommends to avoid following foods:
  • Starchy Vegetables, like potato, yams,
  • Fatty Red Meat: fatty beef, pork, lamb etc.
  • Full-fat Dairy
  • Processed Meats: all processed meats are hight in sodium and saturated fats and should be avoided.
  • Sugary Foods: candies, nutri-bars, sweetened snacks etc.
  • Sweet Fruits, such as mango, pineapple, and melon
  • Alcohol

Potential Concerns

Some health experts are concerned that TLC Diet is heavier in carbohydrates and lower in protein and veggies than they would recommend. They also say that because the diet is nearly two decades old (was published in December 2005), it doesn’t reflect dietary science changes since 2005 in how scientists view some aspects of nutrition.
Some of the expert concerns are:
  • Daily Calorie Limits: Some experts say that the daily calorie limits are too low.
  • Total Carbohydrates: Some experts say that the total carbohydrates are too high.
  • Dietary Cholesterol: Some experts say that dietary cholesterol doesn't affect blood cholesterol as much as was once thought.
  • Nutrition Labels: Some say that you have to do your own math and interpret nutrition labels.
Ornish Diet
Image Credits: Dr. Joel Fuhrman and www.bravaradio.com
Created in 1977 by Dr. Dean Ornish, a physician and researcher, a clinical professor of medicine at the University of California San Francisco, Ornish Diet is a plant-based food plan that emphasizes the quality of foods, rather than calorie counting or restrictive eating.

In its core, Ornish is a low-fat, vegetarian diet that emphasizes plant-based foods which limit animal proteins, refined sugars and dietary fats, allowing limited amounts of healthy proteins and fats from other sources.

The macronutrient breakdown in Ornish Diet is as follows:

  • Carbs: 70%
  • Proteins: 20%
  • Healthy Fats: 10%

Ornish Diet

Ornish Diet is a special dietary plan which encourages consumption of following food:
  • Vegetables: all non-starchy vegetables allowed
  • Whole Grains: whole wheat and whole grain -breads, bagels and wraps
  • Legumes: black beans, kidney beans and alike
  • Soy products: tofy, soy milk and their sub-products
  • Egg whites, like eggwhite omelets, eggwhite egglets etc.
  • Nonfat Dairy: non-fat plain -yogurts, -buttermilks and -kefirs
  • Healthy Nuts, such as almonds, walnuts, pecans, Brazil Nuts and alike
  • Seeds, like pumpkin seeds, chia seeds, flax seeds, hemp seeds, and poppy seeds
  • Herbal Teas: green tea, chamomile tea, and peppermint tea

Foods to Avoid

Ornish Diet recommends to avoid following foods:
  • Meat
  • Poultry
  • Fish
  • Refined Sugar
  • Dietary Fat
  • Sodium
  • Cholesterol
For the full list of food to eat and to avoid in Ornish Diet visit www.ornish.com site

Ornish Diet - Known Concerns and Criticism

This low-fat, plant-based diet primarily praised for its cardiovascular benefits, still has several concerns and limitations to consider:
  • Extremely Low in Fat:
    • The diet restricts total fat intake to 10% of daily calories, which is significantly lower than general dietary recommendations (20-35%).
    • Healthy fats, like those from avocados, nuts, seeds, and olive oil, are severely limited, even though they provide essential nutrients and support brain health.
  • Diet Can Be Difficult to Follow Long-Term:
    • The strict low-fat and vegetarian approach may be hard for many people to maintain.
    • Those accustomed to eating meat, dairy, or higher-fat foods may struggle with adherence and meal satisfaction.
  • Has a Risk of Nutrient Deficiencies:
    • Eliminating or limiting animal products and fats can lead to potential deficiencies in vitamin B12, omega-3 fatty acids, iron, and zinc.
    • Without careful planning, protein intake might also be lower than needed for some individuals.
  • May Not Be Suitable for Everyone:
    • People with higher protein needs (e.g. athletes, older adults, or those recovering from illness) may find the diet insufficient.
    • Some individuals may struggle with satiety due to the low-fat content, leading to hunger and cravings.
  • Not Ideal for Weight Loss for Some People:
    • While it can promote weight loss, the focus on low-fat, high-carb foods may not be optimal for everyone, especially those with insulin resistance or type 2 diabetes.
    • Some find that a higher protein or moderate-fat diet is better for weight control than Ornish Diet.
  • Requires Significant Meal Planning and Cooking:
    • Eating out or following the diet in social settings can be difficult due to its strict nature.
    • Finding suitable pre-packaged foods can also be challenging since most contain higher fat levels than the diet allows.
  • Scientific Debate on Extreme Fat Restriction:
    • While the diet has shown heart health benefits, some experts argue that moderate fat intake (especially from unsaturated fats) is also beneficial for cardiovascular health.
    • Traditional Mediterranean Diet, which includes healthy fats, has also been shown to improve heart health without extreme restrictions.
Plant-Strong Diet
WFPB Diet (Whole-Food Plant-Based Diet) also known as Plant-Strong Diet is a diet plan derived from plants like legumes, whole grains, nuts, seeds, mushrooms, fruits, and vegetables. It emphasizes eating whole foods and limiting processed foods and animal products.

Plant-Strong Diet

Plant-Strong Diet recommneds the following products:
  • Non-Sugary Fruits & Non-Starchy Vegetables, like avocados, broccoli, lentils, chickpeas ...
  • Whole Grains, such us brown rice, red rice, wild rice, oats and whole wheat
  • Nuts, like almonds, walnuts, pistachios ...
  • Seeds, chia seeds, flax seed, hemp seeds and pumpkin seeds.

Foods to Avoid

Plant-Strong Diet recommends to avoid following foods:
  • Meat
  • Fish
  • Poultry
  • Eggs
  • Dairy Products, like milk, cheese and yougurt
  • Butter and All Oils
  • Ultra-processed Foods, like pastries, buns, biscuits, cakes, packaged breads, cereals, chips, and salty snacks
  • Sugary Drinks, that includes all types of regular colas and energy drinks

WFPB Diet - Known Concerns and Criticism

WFPB Diet focuses on minimally processed plant foods, while avoiding animal products, refined sugars, and processed foods. While this diet has many health benefits, there are some concerns and limitations to consider:
  • Potential for Nutrient Deficiencies
    Eliminating animal products may lead to deficiencies in:
    • Vitamin B12 - essential for nerve function and red blood cells.
    • Iron - plant-based sources are less bioavailable.
    • Omega-3 fatty acids - Alpha-Linolenic Acid (ALA) from plants may not convert efficiently to EPA/DHA
    • Calcium and Vitamin D - important for bone health
    • Zinc and Iodine - especially for those not consuming fortified foods
    To compensate listed deficiencies, supplementation (especially B12 and possibly omega-3s) is often necessary.
  • Requires Meal Planning and Cooking Skills:
    • The diet relies on whole, unprocessed foods, which often require more preparation and cooking.
    • Eating out or finding convenient WFPB-friendly options can be challenging, especially in certain regions.
  • Can Be Too Low in Healthy Fats:
    • Some WFPB versions discourage high-fat plant foods like avocados, nuts, seeds, and oils, which can lead to inadequate fat intake.
    • Healthy fats are essential for hormone production, brain function, and vitamin absorption.
  • May Not Provide Enough Protein for Some Individuals:
    • While plant-based proteins (like legumes, tofu, tempeh, quinoa) can be sufficient, some people may struggle to get adequate protein, especially if they are very active or aging.
    • Protein quality differs from animal sources, and careful food combining may be needed to ensure a complete amino acid profile.
  • Risk of Overeating Carbohydrates:
    • Some people may overconsume starchy foods (e.g., potatoes, rice, bread) due to the emphasis on whole grains, which could lead to blood sugar spikes in insulin-resistant individuals.
    • The diet may not be ideal for people with diabetes or metabolic syndrome without careful carb management.
  • Social and Practical Challenges:
    • WFPB Diet can be restrictive in social settings, restaurants, and travel.
    • Family members or friends may not follow the same diet, making shared meals difficult.
  • Scientific Debate on Complete Animal Product Elimination:
    • Some studies suggest that small amounts of lean animal products (like fish or dairy) can still be part of a healthy diet without negative effects.
    • Diets like traditional Mediterranean Diet, which includes some animal-based foods, have also shown strong health benefits.
Dr. Weil’s Anti-Inflammatory Diet
Image Credits: www.drweil.com
Created in 1995, Dr. Andrew Weil’s anti-inflammatory diet is a food plan based on a Mediterranean diet with some Asian influences. In Dr. Weil's own words, “learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks.” It also promotes healthy aging and vitality targeting inflammation-related chronic diseases, like heart disease, diabetes, Alzheimer’s, and others. While this diet was not specifically designed for a weight-loss, some people do lose weight on it.

Dr. Weil’s Diet Foods to Eat

Dr. Weil Diet is based on following foods:
  • Non-Starchy Vegetables: all cruciferous vegetables, such us Broccoli, cauliflower, Brussels sprouts, cabbage etc. as well as tomatoes, cucumbers, mushrooms and more
  • Seafood: including fish and shellfish
  • Whole Grains, such as oats, quinoa, and brown rice
  • Legumes: beans, lentils etc.
  • Berries, like blueberries, blackberries, strawberries ...
  • Healthy Oils like Extra Virging Olive Oil

Foods to Avoid

Dr. Weil recommends to avoid following foods:
  • Refined Carbs, like white bread, pasta, noodels and pastry
  • Red Meat, such as beef, pork, and lamb
  • Fried Foods
  • Excessive Saturated Fats, including ghees and margarin
  • Sugary Drinks, such as sweetend juices, regular colas and energy drinks
  • Processed Meats
  • All highly processed foods as a general rule

Dr. Weil’s Diet - Known Concerns and Criticism

While Dr. Andrew Weil’s Anti-Inflammatory Diet has many health benefits, there are some concerns and limitations to consider:
  • Diet Can Be Expensive::
    • The diet emphasizes organic foods, wild-caught fish, and high-quality oils (like extra virgin olive oil), which can be costly.
    • Ingredients such as fresh produce, wild salmon, and anti-inflammatory spices may not be affordable or accessible for everyone.
  • Complexity and Meal Preparation:
    • Requires careful meal planning and cooking, as many recommended foods (like whole grains, legumes, and fresh vegetables) require preparation.
    • May not be convenient for busy lifestyles or those who rely on quick, processed meals.
  • Potential for Overconsumption of Healthy Fats:
    • While the diet promotes healthy fats (nuts, seeds, olive oil, avocados), excessive intake could lead to weight gain if portions are not monitored.
    • Some people may struggle to balance fat intake with overall calorie needs.
  • Limited Guidance on Protein Intake:
    • The diet encourages plant-based proteins and fish, but some individuals may not get enough protein if they don’t plan meals carefully.
    • Those who don’t eat fish may need alternative omega-3 sources, like algae supplements or flaxseeds, which may not provide the same benefits as fish-based omega-3s (EPA & DHA).
  • Can Be Difficult to Follow Strictly:
    • Avoiding processed foods, refined sugars, and unhealthy fats requires significant effort, especially when eating out or in social settings.
    • Some people may struggle with long-term adherence, particularly if they’re used to a more standard Western diet.
  • Scientific Debate on Certain Recommendations:
    • While the diet promotes whole soy foods (like tofu and tempeh), some people worry about phytoestrogens in soy, though research is mixed on its effects.
    • The recommendation for dark chocolate and red wine in moderation may not work for everyone, especially those sensitive to alcohol or sugar.
  • Weight Loss May Be Slower than Desired:
    • The diet is designed for long-term health rather than rapid weight loss, so those looking for quick results might not see immediate changes.
  • Some Anti-Inflammatory Foods May Not Suit Everyone:
    • Certain foods recommended by this diet (like nightshades — tomatoes, peppers, eggplants) can trigger inflammation in people with conditions like arthritis.
    • Individual responses to anti-inflammatory foods vary, requiring personalization of the diet.

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