Everyone’s body, lifestyle, and goals are different — and that’s why there are so many diet approaches out there. Whether you're trying to lose weight, manage a health condition, gain energy, or align with personal values, there's likely a diet framework that can help.

This guide gives you a clear overview of the most common special diets, what they involve, and who they may (or may not) be right for.

• There’s no perfect diet — the best one is the one you can stick to consistently
   
• Watch out for extremes or "magic" claims — results come from sustainable habits
   
• Always consult a medical or nutrition professional if you have a medical condition or unique dietary needs
   

A high-fat, very low-carb diet that shifts the body into ketosis — burning fat for fuel instead of carbs.

• What You Eat: meats, eggs, cheese, oils, nuts, non-starchy veggies
   
• Avoids: bread, pasta, most fruits, sugar, starchy veggies
   

✅ May help with fat loss, energy stabilization
⚠️ Can be restrictive, may cause fatigue at first

Focuses on eliminating all animal products. Plant-based eating emphasizes whole, unprocessed foods from plants.

• What You Eat: veggies, fruits, legumes, grains, nuts, seeds
   
• Avoids: meat, dairy, eggs, fish, animal byproducts
   

✅ Ethical, heart-healthy, eco-conscious
⚠️ Requires attention to B12, iron, and protein intake

Inspired by traditional diets in Mediterranean countries — focuses on balance, healthy fats, and whole foods.

• What You Eat: fish, olive oil, nuts, veggies, whole grains, herbs
   
• Avoids: processed meats, excess red meat, sugary snacks
   

✅ Great for heart health, longevity, and weight balance
⚠️ Not as strict — may need more structure for fat loss goals

Aims to mimic what early humans ate — cutting out processed foods and modern agricultural products.

• What You Eat: meat, fish, eggs, veggies, fruits, nuts
   
• Avoids: grains, legumes, dairy, processed foods
   

✅ Emphasizes whole, unprocessed foods
⚠️ Cuts out some nutritious options (like beans and whole grains)

Not a what but a when approach to eating — limits eating to a specific window each day (e.g., 16:8 fast/eat schedule).

• What You Eat: normal meals within eating window
   
• Avoids: eating outside of the time window
   

✅ May improve insulin sensitivity and promote fat loss
⚠️ May not work for everyone (especially those prone to blood sugar drops)

A 30-day elimination diet that removes sugar, grains, dairy, legumes, and processed foods to reset cravings and identify food sensitivities.

• What You Eat: meat, seafood, eggs, veggies, fruit
   
• Avoids: added sugar, alcohol, grains, legumes, dairy
   

✅ Helps reveal food sensitivities and break bad habits
⚠️ Very restrictive — not meant for long-term use

Designed for people with digestive issues like IBS, this diet removes certain types of carbs that can ferment in the gut and cause discomfort.

• What You Eat: specific low-FODMAP fruits, veggies, proteins
   
• Avoids: onions, garlic, legumes, certain fruits, wheat
   

✅ Can drastically improve digestion for sensitive individuals
⚠️ Best followed under guidance — requires reintroduction phase

A plant-based diet that includes fish and seafood, but avoids other animal meats.

• What You Eat: fish, veggies, grains, dairy, eggs
   
• Avoids: red meat and poultry
   

✅ Good for heart health and omega-3 intake
⚠️ Risk of mercury exposure if relying too heavily on seafood

Eliminates gluten — a protein found in wheat, barley, and rye — often necessary for people with celiac disease or gluten sensitivity.

• What You Eat: gluten-free grains (rice, quinoa), fruits, veggies, meats
   
• Avoids: bread, pasta, baked goods, beer (unless labeled gluten-free)
   

✅ Essential for people with celiac
⚠️ Not inherently healthier — many gluten-free products are highly processed

Ask yourself:

• What are my goals? (weight loss, digestion, energy, muscle gain, ethics)
   
• What foods do I enjoy and want to keep in my diet long-term?
   
• What kind of structure motivates me?
   
• Do I have any medical conditions that require special consideration?
   

Remember — the goal isn't to follow a trend. It's to build an eating style that supports your health and fits your lifestyle.

Curious which diet approach might align with your goals?

Explore:

• Nutrition for Your Goals
   
• Macronutrients
   
• Meal Timing & Frequency
   
• Healthy Snacking
   

Or use ShedPilot’s intake form to generate a personalized plan — blending your preferences, goals, and lifestyle with science-backed nutrition guidance.