Top Diets Explained: Keto, Mediterranean, Low-Carb & More

1. Mediterranean diet

Olive oil, fish, whole grains, lentils, vegetables, fruit, nuts and a little red wine. Considered the gold-standard for heart health and long-term weight management. Easy to adapt to Indian kitchens by swapping olive oil for mustard or groundnut oil.

2. Ketogenic (keto)

Very low carb (under 30 g), high fat, moderate protein. Produces rapid weight loss in many people. Best used as a 12-16 week tool rather than a forever diet. Vegetarian keto is possible with paneer, hung curd, eggs (if eggetarian), leafy vegetables, ghee and nuts.

3. Low-carb (not keto)

Carbs at 50-100 g a day instead of under 30. Easier to sustain than keto, still produces strong fat loss and is excellent for PCOS and pre-diabetes.

4. Intermittent fasting (16:8)

An eating window rather than a diet. Pairs well with any other approach. Best for people who do not enjoy snacking and have steady blood sugar.

5. Plant-based / vegan

High in fibre and antioxidants. Excellent for heart health and gut health. Needs careful protein planning - aim for legumes, tofu, tempeh, edamame and supplemented B12.

6. DASH diet

Designed for blood pressure. High in fruit, vegetables, whole grains and low-fat dairy. Reduces sodium and saturated fat. Strong evidence base.

Which one is right for you?

It depends on your goals, medical conditions, food preferences and lifestyle. Insulin resistance? Low-carb or keto. Heart disease risk? Mediterranean or DASH. PCOS? Low-glycaemic Mediterranean. Diabetes? Indian low-glycaemic with portion control.