Comparing Popular Diets

The sections below provide you with details for each eating plan, so you can weigh each plan and see which one best fits your routine and long-term goals. 

Keto Diet 

The keto plan relies on very few carbohydrates and a higher amount of fat to fuel the body. Some people notice better control of their blood sugar with this approach, and some experience less hunger, but only for a short time. Many see their triglyceride levels drop and quick changes in weight. At the same time, this plan cuts out fruits and grains that provide the body with important nutrients. 

The diet can cause fatigue or headaches in the early stages, and it limits the mix of foods you can eat each day. 

Is it sustainable? Most people ask, “Is keto diet safe long-term?” Few maintain strict keto beyond a short stretch, so this approach rarely proves sustainable. 

Paleo Diet 

The paleo plan centers on meat, fish, vegetables, nuts and seeds. It leaves out processed food and added sugar and can help keep blood sugar levels stable. Many people like that it increases the nutrients that your body needs and cuts out packaged snacks and artificial additives. The tradeoff is that you omit whole grains and legumes, and it can increase your grocery costs. 

Is it sustainable? Many people reintroduce grains or dairy to make it easier to follow. 

Mediterranean Diet 

The Mediterranean diet includes vegetables, fruits, whole grains, fish, olive oil and nuts. This approach supports heart health, strengthens your bones, keeps your brain sharp and fits a wide range of cultural food habits. It lowers the risk of heart disease, offers a wide variety of meals with rich flavors and follows proven results based on research for better long-term health. 

The main drawback is that fresh produce and quality ingredients can cost more, which makes this plan harder for some people. 

Is it sustainable? Experts call this plan one of the easiest to follow. 

DASH Diet 

The DASH diet helps lower high blood pressure by focusing on fruits, vegetables, lean proteins and low-fat dairy. It limits sodium and saturated fat to support overall health. This plan supports heart health, gives your body the nutrients it needs each day and encourages balanced meals that fit most lifestyles. 

The downside is that it requires careful label checks to keep salt intake low and can feel strict when you first start. 

Is it sustainable? Many people follow the DASH diet for years, which shows it is a sustainable choice. 

Intermittent Fasting 

Intermittent fasting follows a schedule that tells you when to eat and when to stop. This approach can help your body use insulin more effectively, lower inflammation and give you a clear plan for when to eat. Many people like that it simplifies mealtimes and can help maintain a healthy metabolism. 

Can intermittent fasting improve energy? Yes. Most people feel more focused and have steady energy all day. However, you may face sudden hunger spikes, and this plan has limits for people with certain medical conditions. 

Is it sustainable? Some people follow intermittent fasting for years, while others stop because it does not fit their routine. 

How to Get Started with a Nutrition Plan 

You may feel unsure where to start. Begin with small actions: 

• Choose one change, like adding vegetables at lunch or cutting sugary drinks.
• Set a simple goal with a doctor or a dietitian to get support.
• Write down what you eat for one week and look at your habits. 

Talk with your doctor before you try a new plan. This matters if you have diabetes, heart disease, kidney problems or other medical needs. Safe plans give results without harming your health.

Which Plan Works Best for Long-Term Health? 

Rather than follow one diet, many experts suggest using the best features from several plans: 

• Choose whole foods such as broccoli, carrots, spinach, beans, lentils and quinoa.
• Include lean proteins and healthy fats such as skinless chicken or turkey, salmon or cod.
• Select low-fat dairy such as reduced-fat cottage cheese and low-fat plain Greek yogurt.
• Add nuts and seeds to salads, including walnuts, sunflower seeds and chia seeds. 

Build a plan you can keep even during busy weeks and social events. 

What Health Experts Recommend 

The CDC says healthy eating patterns include fruits, vegetables, whole grains, lean proteins and low-fat dairy. It also encourages people to limit their daily intake of salt (sodium), added sugars and saturated fats. Processed meats, baked goods and fried fast foods such as chicken, French fries and breaded foods cooked in animal fat or palm oil are often sources of saturated fat. 

Why You Benefit from Expert Support 

A primary care doctor or a registered dietitian can help you find a plan that fits your health needs. “We can spot risks early, suggest safe changes and guide you away from fad diets that can cause harm,” says Dr. Graham. “When you have a team on your side, you protect your health and give yourself a better chance to reach your goals.” 

Before you start any new diet, talk with your primary care provider or a registered dietitian so you feel confident about the steps you take. 

Ready to Build a Plan that Supports Your Health? 

Catholic Health experts guide you beyond quick fixes. Use these services to build habits that support you. 

• Connect with a Primary Care provider and get care that matches your goals.
• Visit our Weight Management and Integrative Medicine programs and find tools to help you succeed for years to come. 

Choose support that strengthens your body and protects your future.

Find Care at Catholic Health

Find a Catholic Health doctor near you. Or call 866-MY-LI-DOC (866-875-3117).