The major approaches to eating — their philosophy, evidence, and practical application. No single protocol is right for everyone.
Mediterranean Diet
Philosophy
Based on traditional eating patterns of Mediterranean cultures. Emphasizes whole foods, healthy fats, and moderate protein.
Eat
Avoid
Evidence
Most studied diet in the world. Consistently associated with reduced cardiovascular disease, cognitive decline, and all-cause mortality. Ranked #1 diet by major health organizations for 6+ consecutive years.
Best For
General health, longevity, heart health, cognitive function, sustainable eating
Sample Meal
Grilled sardines with roasted vegetables drizzled with olive oil, a side of lentil soup, and fresh fruit for dessert.
Whole Food Plant-Based
Philosophy
Minimally processed plant foods in their most natural state. No animal products, no refined ingredients.
Eat
Avoid
Evidence
Strong evidence for reversing cardiovascular disease (Esselstyn/Ornish studies). Associated with lower rates of type 2 diabetes, certain cancers, and obesity. Requires B12 supplementation.
Best For
Cardiovascular disease reversal, weight loss, ethical/environmental concerns
Sample Meal
Buddha bowl with quinoa, roasted sweet potato, chickpeas, kale, avocado, and tahini dressing.
Ketogenic Diet
Philosophy
Very low carbohydrate (20-50g/day), moderate protein, high fat. Forces the body into ketosis — burning ketones instead of glucose.
Eat
Avoid
Evidence
Effective for drug-resistant epilepsy. May aid type 2 diabetes management. Mixed long-term evidence for weight loss sustainability. Can improve triglycerides and HDL.
Best For
Epilepsy management, metabolic syndrome, short-term fat adaptation, blood sugar stabilization
Sample Meal
Grass-fed ribeye with buttered asparagus and a side of avocado with olive oil.
Cautions
Can cause "keto flu" during adaptation (1-2 weeks). Requires electrolyte management. Not suitable for everyone long-term.
Anti-Inflammatory Diet
Philosophy
Focuses on reducing systemic inflammation — the root cause of most chronic disease. Combines principles of Mediterranean and whole-food eating.
Eat
Avoid
Evidence
Growing evidence that chronic inflammation drives heart disease, cancer, Alzheimer's, and autoimmune conditions. Anti-inflammatory eating reduces CRP and other inflammatory markers.
Best For
Autoimmune conditions, joint pain, cardiovascular risk, cognitive health, general wellness
Sample Meal
Wild salmon with turmeric-roasted cauliflower, sautéed kale with garlic and olive oil, and wild blueberries.
Paleo / Ancestral
Philosophy
Eat foods available to our Paleolithic ancestors before agriculture. Based on the idea that our genes have not adapted to processed foods and modern agricultural products.
Eat
Avoid
Evidence
Improves blood sugar, triglycerides, and blood pressure in short-term studies. Criticized for being overly restrictive and not accounting for human evolutionary adaptation to some agricultural foods.
Best For
Blood sugar management, autoimmune improvement, returning to whole foods
Sample Meal
Grilled chicken thigh with roasted sweet potato, steamed broccoli with ghee, and a handful of walnuts.
Low FODMAP
Philosophy
Temporarily restrict fermentable carbohydrates to identify food sensitivities, then reintroduce systematically. Designed for IBS management.
Eat
Avoid
Evidence
Clinically validated for IBS symptom management. Shown to reduce bloating, gas, and irregularity in 70%+ of IBS patients.
Best For
IBS, SIBO, digestive distress — as a diagnostic tool, not a permanent diet
Sample Meal
Grilled chicken with rice, steamed zucchini, and a side of blueberries.
Cautions
Designed as a 2-6 week elimination diet, followed by reintroduction. Not intended for long-term use — can reduce beneficial gut bacteria.
Choosing Your Protocol
No single diet is right for everyone. Your optimal protocol depends on:
Your health goals (weight, energy, disease management)
Your genetics and ancestry (some populations adapted to different diets)
Your activity level (athletes need more carbs)
Your digestive health (some protocols help IBS, others aggravate)
Your life stage (pregnancy, aging, recovery have different needs)
Your sustainability (the best diet is one you can maintain)
Start with the Mediterranean protocol if unsure — it has the strongest evidence for general health and longevity. Experiment from there, listening to your body.