| Diet Type |
Description |
Pros |
Cons |
Suitable For |
Not Recommended For |
| Mediterranean Diet |
Based on fruits, vegetables, fish, olive oil, whole grains, and nuts. |
Balanced, nutrient-rich, improves cardiovascular health. |
May require time to prepare fresh meals. |
People seeking a long-term, balanced diet. |
Those needing a more specific diet (e.g., ketogenic diet). |
| Ketogenic Diet |
High in fats, moderate in protein, and extremely low in carbohydrates (<50g per day). |
Rapid weight loss, boosts energy (keto-adaptation). |
Hard to maintain, initial side effects (keto flu), fiber deficiency. |
Those wanting rapid weight loss or epilepsy management. |
Pregnant women, type 1 diabetics, people with kidney or liver issues. |
| Paleo Diet |
Focuses on "paleolithic" foods like meat, fish, fruits, vegetables, nuts, and seeds; excludes grains. |
Reduces processed foods, improves blood sugar balance. |
Eliminates healthy foods like legumes and grains; can be expensive. |
Those avoiding processed foods and aiming for a "natural" diet. |
Vegetarians, vegans, people with kidney disease (high protein intake). |
| Vegan Diet |
Excludes all animal products, including dairy, eggs, and honey. |
Improves cardiovascular health, reduces environmental impact. |
Potential deficiencies in B12, iron, and omega-3; requires supplementation and planning. |
Those adopting an ethical lifestyle or reducing environmental footprint. |
Children, pregnant women without nutritional support, anemic individuals. |
| Vegetarian Diet |
Excludes meat and fish but includes dairy, eggs, and derivatives. |
Easier to follow than veganism; high in fiber and antioxidants. |
Possible iron or protein deficiencies if not balanced. |
People reducing meat consumption without eliminating all animal products. |
Those needing high biological value proteins in large amounts. |
| Low-Carb Diet |
Reduces carbohydrate intake, favoring proteins and fats. |
Promotes weight loss and stabilizes blood sugar levels. |
May cause initial fatigue, digestive issues (less fiber). |
Type 2 diabetics, those aiming for controlled weight loss. |
Endurance athletes, people requiring high carbohydrate intake. |
| Intermittent Fasting (IF) |
Alternates fasting and eating periods (e.g., 16:8 or 5:2). |
May promote weight loss, improves insulin sensitivity. |
May cause excessive hunger or irritability; requires self-control. |
People seeking a flexible approach to dieting. |
Pregnant women, diabetics, individuals with eating disorders. |
| DASH Diet |
Designed to lower blood pressure; rich in fruits, vegetables, and whole grains. |
Balanced, improves cardiovascular health, reduces hypertension. |
May be monotonous for those who dislike vegetables or low-salt foods. |
People with hypertension or seeking a balanced diet. |
No significant contraindications, except for specific allergies. |
| Gluten-Free Diet |
Eliminates gluten (wheat, barley, rye); intended for celiacs or gluten-intolerant individuals. |
Essential for celiacs; relieves symptoms for those intolerant. |
No benefits for those without intolerance; more expensive and restrictive. |
Celiacs and people with gluten sensitivity. |
People without gluten-related issues (unnecessary restriction). |
| Detox Diet |
Based on juices, smoothies, or light foods to "cleanse" the body. |
Short-term, helps reduce bloating. |
Unbalanced, low in nutrients; benefits not scientifically proven. |
Those wanting a short digestive "reset." |
Anyone seeking a long-term regimen or engaging in intense physical activity. |
| Flexitarian Diet |
Mainly vegetarian with occasional meat or fish consumption. |
Easy to follow, flexible, reduces environmental impact. |
May be less strict for those seeking rapid results. |
People reducing meat consumption without complete elimination. |
None, highly flexible. |
