Popular Diets & Their Evidence
Popular, well-studied eating patterns — one page per diet, evidence-based and non-promotional.
Educational only, not medical advice! No diet here is presented as "the best" — each has different evidence behind it, and different people it suits. Want your numbers first? Our calculators can get you a calorie or macro target to start with.
Diet Arena
Pick any two diets and compare them side by side — foods, macros, evidence, and more.
Mediterranean Diet
Vegetables, olive oil, and fish — one of the most rigorously studied diets for heart health.
DASH Diet
An NIH-developed eating pattern built specifically to lower blood pressure.
Intermittent Fasting
Changes when you eat, not what — from 16:8 time-restriction to alternate-day fasting.
Ketogenic (Keto) Diet
A very-low-carb, high-fat approach that shifts your metabolism toward ketosis.
Plant-Based & Vegan Diets
Built around whole plant foods, with two different levels of how strict to go.
Flexitarian Diet
Mostly plant-based, with meat as an occasional addition rather than a daily staple.
Paleo Diet
Lean meats, fish, fruits, and vegetables — modeled on pre-agricultural eating.
MIND Diet
A Mediterranean-DASH hybrid designed specifically to support long-term brain health.
Whole30
A structured 30-day elimination-and-reintroduction reset, not a long-term diet.
Flexible Dieting (IIFYM)
No foods off-limits — just hit your daily protein, carb, and fat targets.
Volumetrics
Eats for fullness by choosing lower-calorie-density foods, not by cutting food groups.
Low-FODMAP Diet
A short-term diagnostic elimination diet developed for IBS, not a general long-term plan.
Blue Zones Diet
Legume-heavy and plant-forward, from five regions studied for longevity — with real disputes over the data.
Carnivore Diet
All animal products, zero plant foods — strong anecdotes, essentially no long-term trials.
Eating on GLP-1 Medications
Practical nutrition guidance for the much smaller appetite semaglutide, tirzepatide, and similar drugs create.