7 Types Of Diets And Their Benefits

Types of Diets

A diet refers to a predetermined plan where the food types and quantity of food are planned for pursuing a particular lifestyle. Out of the many existing diets, some focus on weight loss while others concentrate on weight gain. Since every diet claims to be the best, it is always hard to pick the diet as we don’t know which one is worth trying. But the truth is that not all the diet is suitable for everyone, and what works for one may not work for others. However, there are lots of diets out there to choose the best suitable one for you. Here are some different types of diets that people follow around the world.

Paleo Diet

Paleo diet is eating natural food that relinquishes all intake of sugar except the sugar content in fruits (1). This diet includes fruits, vegetables, nuts, protein, whole foods, and seeds and sets aside processed foods, grains, and dairy products. The amount of glucose decreases when your body contains less number of carbs. At that point, your body will begin utilizing fat as its vitality source. If you follow the paleo diet, you can consume items such as fish, fruits, meat, eggs, nuts, vegetables, and oils. It effectively reduces risk factors for heart disease, such as blood pressure, cholesterol, and blood sugar (2).

Blood Type Diet

This type of diet is prepared separately for each blood type, and it ought to be followed by that corresponding blood type (3). The main concept is that, if you follow a diet specific to your blood type, your body can effectively digest food. This diet proposes to match people with dietary needs based on their blood type. For instance, people with O type blood need to eat lots of protein-rich food. They should avoid dairy products and include broccoli, spinach, seafood, and red meat for weight loss. Likewise, individuals with other blood types such as A, B, and AB also have their own recommendations and restrictions. With this diet, you can lose weight and have more energy.

Vegan Diet

Vegan diet is the strictest form of vegetarianism. This veggie lover diet excludes meat and animal products for environmental, moral, or health reasons.  It is also blended with resistance to animal cruelty and exploitation.  Along with meat, it also eliminates eggs, dairy, and products derived from animals such as honey, gelatin, albumin, etc. This diet lessens the intake of cholesterol and saturated fat (4). With proper planning and strict following of the diet, it provides numerous beneficial outcomes (5).  People who follow vegan diet are likely to limit the risk of heart disease, high blood pressure, and obesity (6). Vegans must consume more protein-rich food to compensate for the lack of meat. People who are practicing this diet for weight loss doesn’t need to count calories as it is very low in fat and high in fiber content.

South Beach Diet

This diet is a low carb diet that highlights lean meats, unsaturated fats, and low-glycemic-index carbs. Dr. Arthur Agatston, a cardiologist, introduced South Beach Diet based on the proposition that by balancing a person’s daily diet, they can change their overall eating habits. There are phases in this diet: a low-carb phase for fast weight reduction, a less restrictive phase for progressive weight loss, and the third phase for weight maintenance (7). It doesn’t eliminate carbs completely; instead, it instructs the dieters on which carbs to evade. People develop a healthy way of eating by following this diet.

Mediterranean Diet

This diet is a vegetable-heavy diet that incorporates traditional food of countries bordering the Mediterranean Sea like Italy, France, Spain, and Greece. It is high in fruits, grains, and refined oils (8). People should evade meat and devour more veggies. You may not avoid meat altogether; instead, you can consume moderate amounts of fish and poultry, a limited quantity of red meat. Also, this diet urges us to add vegetables to every meal. The main dairy foods are cheese and yogurt. Herbs, nuts, and grains are used in huge amounts (9). It recommends using oil as much as possible. This diet helps with weight loss, depression, and controls blood sugar levels.

Raw Food Diet

This diet is composed of uncooked and unprocessed foods. It excludes the foods that are pasteurized or produced with synthetics or additives. Some foodists accept that cooking destroys organic ferments in foods (10). Since cooking builds the availability of different nutrients and antioxidants like lycopene and beta-carotene, raw food isn’t any better than cooked food (11). However, it destroys certain harmful compounds and bacteria. This diet’s primary intent is to create a rise in energy, reduce inflammation, and lower the number of carcinogens. Although this diet is formed with healthy foods and helps in weight loss, it is excessively low in calories and nutrients, which might cause severe adverse health consequences.

Intermittent Fasting

This diet plan cycles your body between the fasting and eating period. It controls when you eat food instead of restricting what food you eat. Hence it can also be seen as an eating pattern than a diet.

Some ways to do intermittent fasting (12) are:

  • 16/8 method: It limits your daily eating period to 8 hours and fasting for the remaining 16 hours of the day.
  • Eat-stop-eat method: Once or twice per week, this method includes 24-hour fasts on non-consecutive days.
  • 5:2 diet: You need to restrict your intake to 500–600 calories on two non-consecutive days of the week while the remaining days do not have any restriction.
  • Warrior Diet: During the day, eat a small quantity of raw fruits and veggies and have one huge meal at night.

Since this diet prompts easy calorie restriction, it is normally utilized for weight loss (13).


There is no ideal weight loss diet. Choose one diet that works well for you and suits your lifestyle as different diets work for different people.

A diet is considered best for you when you can adhere to it for a more extended period.

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