9 Types of Diets — How They Work and Pros & Cons

Diet culture feels more ubiquitous than ever before. Gone are the days where most folks would grab a hard roll, slather on some butter, and get on with their lives. Now, there’s a seemingly endless number of ways one can eat to lose weight, gain muscle, boost focus, and feel healthier while tackling the best weight loss programs. And a lot of people are following different diets. 

A 2017 study found that approximately 42% of the general population reported trying to lose weight during the previous year, only fueling the already intense weight loss industry. (1) The global market for weight loss dietary supplements was estimated at $43.9 billion in 2022 and is projected to increase to a staggering $135.7 billion by 2030. (2) Searching for diet advice online can be exhausting, especially because not all meal plans marketed as “healthy diets” have the science and evidence to back up their claims. By better understanding the most common diet plan types, you can decide which one works best for your healthy lifestyle and overall goals (whether that’s to slim down, bulk up, or be healthier). 

Key Takeaways

Different Types of Diets

• Intermittent Fasting
• Mediterranean Diet
• The Ketogenic Diet
• If It Fits Your Macros
• Veganism
• Carnivore Diet
• Paleo Diet
• Dessert with Breakfast Diet
• Sirtfood Diet

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.

A Word About Diets

Caloric restriction is often the assumption when someone says, “I’m on a diet,” however, we’ll be discussing a variety of diets. So, what exactly is a diet? Is it the food you eat daily? Yes. If someone eats burgers every meal, that’s their diet. But it can also be an action taken, both short-term and long-term, to adjust your current diet to achieve a goal such as building more muscle, losing weight, or improving health. Some actionable diets can be used for short bouts of time to reach a specific goal, however, your long term dietary plan — your diet — should be something you can healthily maintain. 

Before we dive into the different types of diets, it’s important to note that none of these options are the be-all, end-all for your health needs. You can lose weight on just about any diet, so long as you’re in a caloric deficit (that is, you burn more calories than you consume). (5)

The same is true if you’re looking to put on some muscle mass. No diet is necessarily better than the other in accomplishing this. Prioritize calorie intake first, and make sure you’re hitting your protein goals. Then, choose a diet style based on your preference and the food groups you want to incorporate.

Studies have also shown that the quality of food is just as, if not more, important than the number of macronutrients (protein, carbohydrates, and fats) you take in. (6) In other words, if you’re following a low-carb diet, you need to make sure you’re eating quality fats and protein, too. On the flip, opt for whole grains over refined starches if eating a diet lower in fat.  

Lastly, some diets may lack vital micronutrients (vitamins and minerals) necessary for everyday life — vegetarians, for example, are more likely to develop an iron deficiency than their meat-eating counterparts. Iron deficiencies can lead to anemia, the symptoms of which include fatigue, chest pain, and even pale skin. Of course, you should always consult a doctor, but eating a wider variety of food or taking a supplement may help with any deficiencies.

That said, here’s a list of the more popular diets and what they’re all about.

Intermittent Fasting

If this isn’t your first foray into researching different types of diets, you may already be familiar with intermittent fasting, also known as IF. For the uninitiated, IF doesn’t focus on what to eat but instead emphasizes when you can eat it. Using this eating strategy, you consume all of your calories in a set time period and then fast for the rest of the day.

What Is Intermittent Fasting and How Does it Work?

There are different approaches to intermittent fasting, with the most popular being an 8:16 split—meaning you consume your day’s total calories in an eight-hour eating window and fast for the remaining 16 hours of the day. However, there are endless ways to structure your time. 

Some people opt for a 10:14 eating: fasting split, as it’s more lenient and realistic for their schedule. Intermittent fasting may also look like a 5:2 fast, where you eat normally five days a week and restrict your calories on the other two days.

The concept is that you’ll be eating fewer calories since you’re squeezing them into a narrower timeframe, as opposed to consuming them throughout the day. 

During the fasting period, you’re allowed zero-calorie beverages such as black coffee, herbal teas, and sparkling and flat water.

It’s important to note that while IF may offer some health benefits, it’s not appropriate for everyone. Check with your doctor or registered dietitian before starting an IF diet. 

Pros

May support body recomposition through weight loss and the reduction of visceral fat (7)

May improve insulin resistance, reduce oxidative stress on your cells, stabilize blood sugar levels, and reduce the risk of strokes (8)(9)

Can trigger ketosis, where your body uses stored fat for energy instead of glucose 

May offer heart health benefits through its effects on weight management, blood sugar control, and blood pressure (10)

No need to track calories or avoid certain types of food

Cons

Athletes may need to eat when they should be fasting

People with type 1 or type 2 diabetes run the risk of hypoglycemia (low blood sugar) (11)

Has been linked with disordered eating behavior, especially for adolescents and young adults (12)

Can cause hunger, irritability, sleep disturbances, digestive issues, headaches, and dehydration (13)

Potential to not lose weight or even gain weight

Some studies suggest it may present a higher risk of cardiovascular death (14)

Mediterranean Diet

As the name suggests, the Mediterranean diet is inspired by the healthy eating habits of people who live near the Mediterranean Sea. Those countries, including Greece, Italy, Spain, Lebanon, Turkey, and more, have some of the longest life expectancies in the world. Could their diets be to thank?

Evidence-based research has linked the Mediterranean diet with longer life expectancies. According to a recently published study, the average global life expectancy is 69.5 years, but Italy, known for its diet rich in olive oil and fresh produce, boasts an average life expectancy of 81.6 years. (15)

What Is the Mediterranean Diet and How Does it Work?

The diet is rich in heart-healthy foods such as vegetables, fish, fruit, grains, olive oil, and nuts. Consumption of red meat and sweets with added sugar or honey is kept to a minimum, and dairy intake is moderate and consists of high-quality sources such as yogurt and cheeses.

Pros

Can support weight loss

Easy diet to adhere to

May reduce the risk of developing diabetes and cardiovascular disease (16)

May help lower the risk of dementia and Alzheimer’s disease (17)

Recommended by the American Heart Association due to emphasis on vegetables, fruits, whole grains, beans, and legumes, with the addition of fat-free or low-fat dairy products, fish, poultry, olive oil, and nuts (18) 

Cons

Benefits may be connected with a typical Mediterranean lifestyle: less sedentary, better sleep habits, less alcohol consumption, and less smoking

May experience iron deficiencies and calcium loss due to this diet (19)

Consuming too much fat from olive oil and nuts may lead to unexpected weight gain

The Ketogenic Diet

In recent years, the ketogenic diet has arguably been one of the most discussed and debated diets. Consider how long the Atkins diet has been a topic of conversation. Even if you’re not a follower, you’ve no doubt seen specially designed keto snacks on store shelves for its devotees.

What Is the Ketogenic Diet and How Does it Work?

The ketogenic diet, or keto, as it’s called for short, was originally developed to help treat childhood epilepsy. Fast-forward 100 years, and it’s a popular fad diet for weight loss. It’s characterized by its high fat (70 to 80 percent of your daily calories), moderate protein (10 to 20 percent), and minimal carb content (only about 5 to 10 percent, though some versions prohibit carbs altogether). (20) This means you’ll be eating a lot of avocados, eggs, and bunless cheeseburgers.

The keto diet was designed to keep the body in a near-constant state of ketosis, a metabolic state where the body creates ketones from fat to use as energy instead of sugar from carbs (the body’s primary and preferred energy source). (20)

Pros

May help with weight loss and appetite control (21)

Can lower bad cholesterol and increase good cholesterol (21) 

May help patients with diabetes reduce their need for insulin (21) 

May support cancer treatment (22) 

Cons

It may not be more effective for weight loss than other calorie-restricting diets

Lack of beans, fruits, veggies, and whole grains can cause nutrient deficiencies

Not ideal for athletes who need fuel for training and competition

Potential long-term risks include kidney stones, liver disease, and constipation (20)

Likely not suitable longterm

Extra steps involve using a ketone meter or urine test strips, to check that you’re in ketosis

[Related: Ketogenic Diet Strength Training]

If It Fits Your Macros (IIFYM)

Most people fall off their diets because they’re too regimented — you have to eat the same thing day after day. Eating chicken, rice, and broccoli on repeat is miserable for most folks. Enter the IIFYM diet, or “If It Fits Your Macros” — a more flexible dieting approach that lets you eat whatever you want as long as you hit your pre-determined protein, carb, and fat targets. 

What Is the IIFYM Diet and How Does it Work?

First, you must determine how much of each macronutrient you need to eat per day to accomplish your goals, whether to lose weight or gain weight. The amount of each macronutrient a person needs will change based on that specific person and their goals. 

Nutrition needs are individualized, but the acceptable macronutrient range says you should get 45 to 65 percent of your daily calories from carbs, 20 to 35 percent from fat, and 10 to 35 percent from protein. (4) You can use our macros calculator as a starting point.

(As ever, consulting with a registered dietitian will yield the most personalized results.)

From there, make sure that everything you eat fits into those macros by tracking what you eat on an app like MyFitnessPal. You can eat a slice of pizza or your favorite Little Debbie cake so long as you don’t go over your carb or fat limit. 

Pros

Flexible way of eating

No food is off limits with this diet

IIFYM calculators can help you formulate the amount of macros you need depending on your goal

Cons

Need to track every meal and snack you eat and count up the macronutrients

Hyper-focus on tracking every morsel you consume may not be ideal for individuals prone to disordered eating habits

A sweet treat or carb-heavy meal at lunch may affect what you can eat the rest of your day

IIFYM is often touted as an anti-diet, but it is absolutely a diet 

Veganism

Veganism is one of the fastest-growing movements in the United States. The number of Americans who follow a veg diet increased by 600 percent from 2014 to 2018, and the plant-based diet market increased by 29 percent between 2017 and 2019, highlighting an increased interest in meat alternatives like Beyond Burgers. (23)

[Related: Strongest Vegans on Earth]

What is Veganism and How Does it Work?

While mainstream media considers it a diet, wherein followers avoid animal-based products, some consider it a lifestyle (many vegans avoid wearing any leather or animal hide). A few years ago, vegans would only eat beans, legumes, grains, egg-free pasta, fruits, and vegetables.

However, advances in technology have allowed the alternative meat industry to provide vegans (and those following a vegetarian diet) access to a wider variety of products.  

Pros

One study that followed 250,000 people and their eating habits found that vegans tend to have a 25% lower risk of heart disease and a 15% lower risk of cancer than those who ate animal products (24)

High-fiber plant-based foods such as fruits and vegetables can support digestion

 High-quality carbohydrates can provide more energy and fuel

Studies have shown that vegans tend to have lower weights, as well as lower blood pressure and cholesterol levels (25)

A vegan diet can help reduce greenhouse gas emissions, soil degradation, and deforestation (26)

Cons

Vegans may be at a higher risk of being deficient in vitamins and minerals such as iron, zinc, vitamin D and B-12, calcium, and omega-3 fatty acids (27) 

Vegans may want to supplement with a plant-based protein source — consider some of the best vegan protein powders we’ve tested — to maintain or gain muscle mass

Carnivore Diet

What if your mother’s advice to eat your vegetables was a lie? That’s the essence of the carnivore diet, the antithesis of veganism. Carnivore devotees only eat animal-based products — meat, cheese, milk, animal-based fats, and eggs (though some variations only allow meat, no eggs, and dairy). There are no grains, no vegetables, and no fruits. No, that’s not a joke.

What is the Carnivore Diet and How Does it Work?

Also known as the zero carb diet, the carnivore diet is basically a variation of the keto diet since fats and proteins are prioritized over carbs. This dietary approach flies in the face of scientific research that suggests that limiting your meat intake can extend your life and improve cardiovascular health.

Still, its followers have claimed it can fight inflammation and prevent nutrient deficiencies. There is some research suggesting that it can lead to weight loss, especially since protein increases the body’s thermic effect of feeding — the energy it takes to digest food. (28)

Pros

People with diabetes may experience improved blood glucose control (28)

May initially lose weight on this diet due to cutting out refined carbohydrates and sugar (28)

Cons

The lack of fruits and vegetables may lead to an increased risk of heart disease, cancer, and overall risk of death (29)

Gut health can diminish due to the lack of fiber, and micronutrient deficiencies are sure to stack up (30)

Mass production of animal-based foods is harmful to the planet (31)

Paleo Diet

The paleo diet, sometimes called “The Caveman Diet,” could be considered a cousin of the carnivore diet. It emphasizes foods that early humans, our hunter-gatherer ancestors, are thought to have eaten. (32)

What is the Paleo Diet and How Does it Work?

This diet prioritizes whole foods such as fish, vegetables, fruit, nuts, and seeds, in addition to meat.

It also avoids grains, dairy, processed foods, beans, legumes, and sugars.

Pros

High protein, healthy fats, and the elimination of processed foods in this eating pattern may be worthwhile reasons to participate 

Some studies have suggested that it may be effective in helping people lose weight, drop their blood pressure, and improve other blood markers (33) 

Cons

More research needs to be done on the diet’s effects on overall health

Excludes whole grains, which research suggests help ward off heart disease and diabetes (34) 

No milk, cheese, or yogurt allowed, so some individuals may not get enough calcium in their diet (35)

Some individuals may not get enough calcium in their diet (39) 

Legumes aren’t allowed, which tend to be a staple for those who want to avoid animal-based proteins

Dessert with Breakfast Diet

You may start each morning with a plate of eggs and some oatmeal, but how would you feel about finishing that with a cookie or a slice of cake? Well, you can on the dessert with breakfast diet. This diet is exactly what it sounds like — a sugary treat first thing in the morning. It sounds too good to be true, but there’s evidence it works for different goals.

What is the Dessert with Breakfast Diet and How Does it Work?

A 2012 study in the journal Steroids found that people who ate high-carb and high-protein foods for their meal that included a dessert lost more weight and kept it off for the duration of the eight-month-long study than those who had a low-carb, high-protein breakfast. (36)

Pros

Can help avoid regaining weight after weight loss by reducing cravings (36) 

Easier diet to maintain than a more restricted, low-carb diet

May reduce levels of ghrelin, a hormone that triggers food cravings (36)

Cons

Changes in blood glucose levels may contribute to continued sugar cravings (37)

May not be suitable for people with diabetes due to the inclusion of a large amount of carbohydrates

Sirtfood Diet

Thanks to endorsements from Adele and British royal Pippa Middleton, the sirtfood diet has grown in popularity in recent years. Created by nutritionists Aidan Goggins and Glen Matten, the diet focuses on foods high in sirtuins (SIRTs), a group of proteins found in the body that regulate metabolism, and calorie restriction for weight loss.

What is the Sirtfood Diet and How Does it Work?

Some foods high in SIRTs include red wine, dark chocolate, walnuts, kale, buckwheat, Medjool dates, walnuts, arugula, coffee, capers, and extra-virgin olive oil. However, following the sirtfood diet isn’t as simple as just eating those foods. (38) Goggins and Matten prescribe a two-phase approach in their book. In the first three days of phase one, you only drink three green juices and eat one full meal rich in sirtfoods, amounting to 1,000 calories for three days.

[Related: Benefits of Green Powders]

On days four to seven, your caloric intake goes up to 1,500. Then, in phase two, you eat three sirtfood-rich meals and drink one green juice per day for two weeks. After that, you can either repeat that process or stick to a diet rich in sirts while continuing to drink at least one juice per day. 

Unfortunately, research surrounding the sirtfood diet and its long-term effects is limited. 

Pros

Sirtuins have anti-inflammatory properties, can help prevent disease, may reduce weight, and may increase muscle mass (39)

Research suggests sirtuins may play a role in fat loss (40)

Great for people who like green juice —check out our list of the best greens powders — and love the idea that red wine could be part of your low-calorie diet

Cons

There’s little proof that the specific diet works for weight loss or better health

Calorie restriction can help you lose weight quickly, but it isn’t long-lasting once you return to your regular dietary pattern of eating

Severe calorie restriction slow your metabolism, making it more difficult to lose weight (41)

More on Diets

The word diet isn’t just for those looking for a weight-loss plan. It refers to anything we eat daily, whether we’re trying to lose, gain, or maintain weight. Remember that the best diet for you should be sustainable and help you reach your health and wellness goals without adverse effects.

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