Diets
Dietary patterns analyzed for their effect on metabolic health and longevity.
4.4Intermittent Fasting (IF)
An eating pattern based on cycles of eating and fasting, e.g., 16:8 — the evidence is solid for weight reduction, less conclusive for effects independent of caloric deficit.
4.9Mediterranean Diet
The best-studied eating pattern for cardiovascular health and longevity.
4.3Ketogenic Diet
A very low-carbohydrate, high-fat eating pattern that puts the body into a state of ketosis — with strong evidence in drug-resistant epilepsy and moderate evidence for short-term weight loss.
4.7DASH Diet
An eating pattern developed specifically to lower blood pressure — one of the best-studied dietary approaches in cardiology, confirmed by multicenter NIH-funded trials.
4.2Vegan Diet
An eating pattern that fully excludes animal products — with real cardiometabolic benefits, but one that requires deliberate planning and vitamin B12 supplementation.
3.8Paleo Diet
An eating pattern recreating a presumed hunter-gatherer diet — it eliminates grains, dairy, and processed food, but evidence for its advantage over other diets is limited and based on small, short studies.
4.4Low-Glycemic Diet
An eating pattern based on choosing carbohydrates by glycemic index and glycemic load — with solid evidence supporting glycemic control in people with type 2 diabetes and insulin resistance.
4.6High-Protein Diet
Increased protein intake is one of the best-documented ways to maintain satiety during weight loss and protect muscle mass — with no magic macronutrient ratios required.
4.5Low-FODMAP Diet
A three-phase elimination protocol developed specifically for people with irritable bowel syndrome — one of the few 'therapeutic' diets with solid support from randomized clinical trials.