Best Diets: Expert’s Review

The best diets for weight loss, health, and happiness.

We’ve reviewed the top diets to help you find the one that’s right for you.

Find out which diet is best for you and your lifestyle.

Get expert advice on the best diets to help you lose weight and live a healthier life.

You must have come across several diets recommended by fitness experts and dietitians. Some diets are for weight loss, weight gain, managing diabetes, cholesterol levels, or general well-being. There could be many fad diets, but some may help achieve your health goal when accompanied by an active lifestyle. 

It is essential to note that no single diet is meant for everyone. A suitable diet for you may not be ideal for your friend. Let us discuss a few popular diets that people follow across the globe.

Atkins Diet

This is a low-carb diet with no protein and fat restriction. Atkins diet is generally recommended for weight loss or to manage blood glucose levels. This diet has four phases beginning with an induction phase in which carb intake is reduced to 15-20 grams per day for two weeks. Gradually, carbs are introduced into the diet during other stages. 

FOODS ALLOWED	FOODS RESTRICTED
Whole Eggs	Cereals like Wheat, Rice, Barley and Rye (During First Phase).
Chicken, Meat, and Lamb	Processed and Junk Foods.
Fatty Fishes like Salmon, Anchovy, Sardine, and Mackerel.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Tea, Coffee, and Herbal Teas.	High Carb Fruits like Banana, Cheeku, Pineapple, Litchi, and Grapes (During First Phase).
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Lentils, Chickpeas, Beans, and other Legumes (During First Phase).
Full Fat Dairy Products.	High Carb Veggies like Carrot and Turnip (During First Phase).
Low Carb Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.	Roots and Tubers like Potato, Sweet Potato, Yam, and Gimikand (During First Phase).
Good Fats like Olive Oil, Coconut Oil, Avocado, and Mustard Oil.	Vegetable Oils like Corn Oil, Soybean Oil, and Canola Oil.

Ketogenic Diet

This diet recommends very high fat, moderate protein, and low carb intake to generate ketosis, where the body burns fat for fuel instead of carbohydrates. It was established to treat epilepsy, but now it has become one of the popular weight-loss diets. Ketogenic diets have also been shown as beneficial for managing diabetes. 

FOODS ALLOWED	FOODS RESTRICTED
Whole Eggs	Cereals like Wheat, Rice, Barley, and Rye.
Chicken, Meat, and Lamb	Processed and Junk Foods.
Fatty Fishes like Salmon, Anchovy, Sardine, and Mackerel.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Tea, Coffee, and Herbal Teas.	All Fruits except berries in very small quantities.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Lentils, Chickpeas, Beans, and other Legumes.
Full Fat Dairy Products.	Alcohol.
Low Carb Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.	Roots and Tubers like Potato, Sweet Potato, Yam, and Gimikand.
Good Fats like Olive Oil, Coconut Oil, Avocado, and Mustard Oil.	Vegetable Oils like Corn Oil, Soybean Oil, and Canola Oil.

The ketogenic diet sounds similar to the Atkins diet, but there is a difference between the two. Carbs are introduced slowly in the later stages of the Atkins diet, but carbs intake remains low throughout the keto diet. 

Paleo Diet

Paleo diet primarily advises focusing on whole foods, fruits, vegetables, nuts, seeds, seafood, and lean meat while avoiding dairy, cereals, and sugar. The Paleo diet has been shown as beneficial for weight loss as carb intake automatically declines, thereby reducing the risk of metabolic disorders like diabetes, high cholesterol, and related heart diseases.

FOODS ALLOWED	FOODS RESTRICTED
Whole Eggs	Cereals like Wheat, Rice, Barley, Rye including Breads and Pastas.
Chicken, Meat, and Lamb	Processed and Junk Foods.
Fatty Fishes like Salmon, Anchovy, Sardine, and Mackerel.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Tea, Coffee, and Herbal Teas.	Dairy Foods.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Lentils, Chickpeas, Beans, and other Legumes.
Roots and Tubers like Potato, Sweet Potato, Yam, and Gimikand.	Soybean Oil, Corn Oil, and Cottonseed Oil.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.	Artificial Sweeteners like Saccharine, Sucralose and Aspartame.
Olive Oil, Coconut Oil, Avocado, and Mustard Oil.
All Fruits.

TLC Diet

TLC or Therapeutic Lifestyle Changes diet is suitable for boosting heart health, maintaining blood lipid levels, and reducing heart disease risk. This diet emphasizes reducing saturated fat intake and combining a balanced diet with regular exercise and weight management.

FOODS ALLOWED	FOODS RESTRICTED
Lentils, Chickpeas, Beans, and other Legumes.	Junk and Diet Foods.
Lean Chicken, Meat, Egg Whites, and Fish	Trans Fats like Hydrogenated Oils.
Fruits like Berries, Apple, Orange, Pear, Plum, and Papaya.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Whole grains and cereals.	Highly Processed Foods.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Artificial Sweeteners like Saccharine, Sucralose and Aspartame.
Low Fat Dairy Products like milk, curd, paneer, and buttermilk.	High Fat Dairy Products.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.
Olive Oil, Avocado, and Mustard Oil.

Vegan Diet

Vegan diet is a plant-based diet that excludes all animal-based products like meat, eggs, honey, fish, and dairy products. It is rich in dietary fibre, low in calories, and benefits blood sugar levels. People following a vegan diet generally are at risk of developing vitamin B12 and omega-3 deficiency; hence supplementation is advisable.

FOODS ALLOWED	FOODS RESTRICTED
Beans, Pulses, Legumes, Lentils, and Soybean.	Meat, Eggs, and Poultry.
Tofu, Soy Milk, Almond Milk, Oat Milk, and Coconut Milk.	All Seafood.
Fruits like Berries, Apple, Orange, Pear, Plum and Papaya.	Dairy Products like milk, curd, paneer, and buttermilk.
Whole grains and cereals.	Honey.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Any animal-based supplements like whey, casein, omega-3 fish oil, egg protein, and animal-derived vitamin D supplements.
Algae like Spirulina and Chlorella.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.
Olive Oil, Avocado, and Mustard Oil.

GM Diet

GM or General Motors Diet was created in 1985 to improve digestive health, detox, and burn fat of the employees. However, this study is not research-based or science-backed. It has a fixed menu plan in which tea or coffee is allowed without sugar or sweeteners. Exercise is not suggested for the first three days. The person can lose up to 5-6 kgs in a week.

DAY 1	Only fruits except for bananas.
DAY 2	Only vegetables (cooked or raw). Potatoes can be eaten only during breakfast.
DAY 3	Only fruits and vegetables except for potato and banana.
DAY 4	Only milk (3 glasses) and 6-8 medium-size bananas.
DAY 5	6 whole tomatoes and chicken or fish. Vegetarians can opt for paneer or brown rice.
DAY 6	All vegetables (except potatoes) and chicken or fish. Vegetarians can opt for paneer or brown rice.
DAY 7	Only brown rice, fruits, and vegetables.

Gluten-Free Diet

Gluten is a protein present in wheat, rye, barley, and triticale. This diet is suitable for people with gluten intolerance or allergy, gluten sensitivity, celiac disease, or inflammation. 

FOODS ALLOWED	FOODS RESTRICTED
Beans, Pulses, Legumes, Lentils, and Soybean.	Wheat, Rye, Barley, and Triticale.
Grains like quinoa, oats, rice, corn, buckwheat, amaranth, and millets.	Breads, Cookies, Pastas, and Biscuits containing gluten.
Fruits like Berries, Apple, Orange, Pear, Plum and Papaya.	Malt products like Beer.
Whole eggs.	Sauces like soy sauce and other containing gluten-based products.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.
All herbs and spices.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.
All Fats & Oils like Olive Oil, Ghee, Avocado, and Mustard Oil.

DASH Diet

The DASH diet is designed for people with elevated blood pressure or Hypertension; therefore, the primary focus is to balance minerals like calcium, potassium, magnesium, and sodium. DASH stands for Dietary Approaches to Stop Hypertension. 

FOODS ALLOWED	FOODS RESTRICTED
Lentils, Chickpeas, Beans, and other Legumes.	Junk and Diet Foods.
Lean Chicken, Meat, Egg Whites, and Fish	Trans Fats like Hydrogenated Oils.
Fruits like Berries, Apple, Orange, Pear, Plum and Papaya.	Sugary Foods & Beverages like Canned Juices, Shakes, Pastries, Cakes, Ice Creams & Soft Drinks.
Whole grains and cereals.	Highly Processed Foods.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Artificial Sweeteners like Saccharine, Sucralose and Aspartame.
Low Fat Dairy Products like milk, curd, paneer, and buttermilk.	High Fat Dairy Products.
Vegetables like Green Leafy Vegetables, Broccoli, Bell Peppers, Capsicum, Bottle Gourd, etc.
Olive Oil, Avocado, and Mustard Oil.

Raw Food Diet

As the name suggests, this diet includes raw and unprocessed foods. This diet is considered suitable for bowel health and may reduce the risk of certain lifestyle disorders. 

FOODS ALLOWED	FOODS RESTRICTED
Lentils, Chickpeas, Beans, and other Legumes in soaked or sprouted form.	Cooked and Baked Foods.
Uncooked dairy products.	Refined and Processed Foods.
All Fruits like Berries, Apple, Orange, Pear, Plum, and Papaya.	Processed meats and snacks.
Whole grains and cereals in the soaked or sprouted form.	Alcohol.
Nuts & Seeds like Almonds, Walnuts, Peanuts, Chia Seeds, Flaxseeds, and Sunflower Seeds.	Tea and Coffee.
All vegetables.
Olive Oil, Avocado, and Mustard Oil.

Intermittent Fasting

This diet is pretty popular among the health and fitness community. It involves eating and fasting in cycles. During intermittent fasting, the person keeps 16 hours fasting window and 8 hours for meals. Usually, 3-4 meals are recommended. This diet has emerged as a potent weight-loss tool while maintaining healthy blood glucose and cholesterol levels. Intermittent fasting does not specify the kind of foods to eat; however, it is always better to opt for healthy options.