How To Learn 100 Dietary Theories In 10 Minutes Diet
Timing
Carbs
Fats
Protein
Cooking
1.
Paleo
Non-specific
Non-specific
Animal, fish, eggs, nuts, seeds only
Cooked and raw
2.
Vegan
Non-specific
Remove all except nonstarchy veg and fresh fruit only All
Non-specific
Cooked and raw
3.
Macrobiotic
Non-specific
Nuts & seeds, only 2-3 times per week
4.
Zero Belly Diet
4 meals per day (no longer than 4 hours apart)
40-60% of diet is whole grains; 20-30% of diet is vegetables (including sea vegetables)
Plant protein only; No animal sources. No eggs or dairy.
Animal & plant protein allowed
Cooked and raw
1
Non-starchy vegetables only
Eat MUFAs 1 at every meal
Tofu, miso, tempeh; seafood, nuts & seeds only 2-3 times per week
Cooked and raw
Monounsaturated fatty acids
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p.1
5.
Diet
Timing
Carbs
Fats
Protein
Cooking
South Beach
Phase 1 (14 days) encouraged to eat 3 meals and 3 snacks daily
About 10% of diet. Excludes most carbohydrates except nonstarchy veggies, fruits & beans
About 40% of diet. Restricted saturated fats.
About 50% of the diet. focus on beef, poultry, seafood, eggs
Cooked and raw
Progressively added back in. White potatoes are still restricted.
Increased from Phase 1.
Cooked and raw
Focus on vegetables, fruit & limited whole grains. Non-specific
Still limiting saturated fats. Focus on MUFA & PUFA 2.
About 50% of the diet. focus on beef, poultry, seafood, eggs
Non-specific
Non-specific
Cooked and raw
Phase 2 (until goal weight)
Weight Watchers
6.
2
Polyunsaturat-ed fatty acids
Phase 3 (maintain for life) Stay within allotted daily points
Still high, focus on beef, poultry, seafood, eggs & cheese
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Cooked and raw
p.2
Diet
Timing
Carbs
Fats
Protein
Cooking
7.
Mediterranean
Non-specific
About 50%. Focus on fruits, vegetables, potatoes, whole grains and beans
Between 10-35%. Limit red meat
Cooked and raw
8.
The Zone
40% Preferably low glycemic foods)
30% (primarily MUFAs)
30%
cooked & raw
9.
Atkins
Eat within 1 hour of waking & within 1 hour of going to bed, 5-6 smalls meals a day and no more than 5 hours without food
Between 2035%. Focus on MUFA sources like olive oil, nuts/seeds, and avocados. Minimal low-fat dairy
Non-specific
High protein encouraged
Cooked and raw
10.
Volumetrics
3 meals & 2 snacks and a dessert daily
All high volume, low calorie
Low-fat sources
All high volume, low calorie
Cooked and raw, often increased cooking preparation
Recommended to have 3 meals & 2 snacks
About 20 grams net carbs daily (of these, 12-15g should in from vegetables)
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p.3
Diet
Timing
Carbs
Fats
Protein
Cooking
11.
Nutrisystem
3 Nutrisystem meals & dessert
20%
Ketogenic
Non-specific
About 25%. Certain nuts & fresh meat on top of your prepackaged meals
Cooked, raw & prepackaged foods
12.
About 55%. Certain low glycemic fruits & vegetables on top of your prepackaged foods
20-35%
Cooked & raw
13.
Raw Food
Non-specific
14.
Intermittent Fasting
At least 75% of your diet is consumed raw (104-118° F Maximum)
15.
Gerson
5%; between 20-50 grams per day
60-75%
75-80% in the food’s raw state
75-80% in the food’s raw state
75-80% in the food’s raw state
Fast for 14 hours per day to 24 hours 1-2 times per week
Nothing while fasting; nonspecific while not fasting
Nothing while fasting; nonspecific while not fasting
Nothing while fasting; nonspecific while not fasting
Non-specific
Focuses a lot on raw fruit & vegetable juices. Berries, pineapple, cucumbers are prohibited
Only organic, fresh flax oil
Prohibited
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Cooked & raw
Organic only & consumed in their most natural form
p.4
Diet
Timing
Carbs
Fats
Protein
Cooking
16.
Fruitarian
75% raw fruit & leafy greens, celery, cucumbers, tomatoes & sweet bell peppers
Up to 10% coming from avocado, nuts and seeds
Nuts and seeds
75% raw
17.
Lacto vegetarianism
Sometimes nonspecific; some follow eating only 1 kind of food at a time and waiting 4590 min before eating another food Non-specific
Non-specific
Lacto-ovo vegetarianism
Non-specific
Non-specific
No eggs but consumes dairy & other non-animal sources protein
Cooked & raw
18.
All non-animal sources of fats with the exception of fat from dairy
non-animal sources protein with the exception of dairy & eggs
Cooked & raw
19.
Pescatarian
Non-specific
Non-specific
All non-animal sources
Consumes nonanimal sources with the exception of fish and seafood
Cooked & raw
All non-animal sources of fats with the exception of fat from dairy & eggs
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p.5
Diet
Timing
Carbs
Fats
Protein
Cooking
20.
DASH (dietary approaches to stop hypertension)
Non-specific
55%
About 20%
21.
Elemental
Non-specific
Ideally medium chain triglyceride oil or coconut oil
Amino acid powder
Cooked & raw, limit sodium in foods & cooking to 2300mg max
22.
Swank
Non-specific
Honey, dextrose, glucose flavored liquid and grape syrup only
About 20-25%. Dairy is low-fat only
23.
Specific carbohydrate diet (SCD)
Non-specific
High grains, fruits & vegetables
Maximum of 3tsp saturated fat, 4-10 tsp unsaturated fat
No red meat, including pork, 2 oz medium fat meats daily Unprocessed meats
Cooked & raw
24.
Pritikin
Non-specific
Non-specific
Abs Diet
6 smalls meals daily
1 serving daily of fish or lean protein (no egg yolks)
Cooked & raw
25.
Very low saturated fat (no coconut oil, butter)
No grains, sugar or starches. Select legumes only
About 45-50%
Nuts & seeds
About 25-30%. e.g. olive oil, nuts
About 30%, lean meats & eggs
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Minimal due to small food list
Cooked & raw
Cooked & raw
p.6
Diet
Timing
Carbs
Fats
Protein
Cooking
26.
ADD/ADHD Diet
Non-specific
Cooked & raw
Feingold diet
Non-specific
Ensure omega-3 fatty acids
High protein
27.
Complex carbs and minimize simple carbs
Non-specific
Non-specific
28.
Anti-Estrogenic
Non-specific
Non-specific
Limit red meat
29.
Aquavore
Non-specific
30.
Ayurvedic
Non-specific
Focus on cherries & lentils
Nuts & seeds, olives, avocado, low-fat dairy
Cooked & raw but avoid processed foods with any artificial coloring, sweeteners, flavors, BHT, BHA & TBHQ
Specific food list for type (vata, pitta or kapha)
Specific food list for type (vata, pitta or kapha)
31.
Aztec
Phase 1: 3 chia smoothies only
Non-specific
Specific food list for type (vata, pitta or kapha) Non-specific
Almonds & peanuts
Chia seeds
Cooked & raw
Soy products, salmon, lean beef, chicken, turkey, tuna
Cooked & raw
Turkey & fish
Phase 1 is chia smoothies only, then cooked & raw
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Cooked & raw. Focus on room temperature water instead of cold water
p.7
Diet
Timing
Carbs
Fats
Protein
foods as listed
Phase 2: 2 chia smoothies and food lunch 32.
Biggest Loser Diet
33.
Blood Type diet
Phase 3: 3 meals Non-specific
About 50%
Type O: nonspecific
Select food list for ideal foods. Minimal grains (ideally gluten free). Focus on lentils, corn, kidney beans, cabbage
Type A: smaller, more frequent meals Type B: nonspecific
Cooking
25% with 5% maximum from saturated fat
About 30%
Select food list for ideal foods
Select food list for ideal foods. Focus on animal protein & saltwater fish
Select food list for ideal foods
Select food list for ideal foods
Select food list for ideal foods and avoid corn, wheat, buckwheat, lentils & tomatoes
Select food list for ideal foods and avoid peanut butter & sesame seeds
Select food list for ideal foods. Focus on non-animal sources
Cooked & raw with an emphasis on more cooking Cooked & raw
Select food list for ideal foods and avoid chicken
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p.8
Diet
Timing
Carbs
Fats
Protein
Type AB: nonspecific
Select food list for ideal foods and focus on green vegetables
Select food list for ideal foods
Select food list for ideal foods and focus on tofu & seafood
80% ocean vegetables & non-starchy vegetables, minimal starchy vegetables, grain like seeds, lemons, limes, cranberry & black currants
From the protein sources, butter, coconut oil & seed oils
34.
Blue Zone
Non-specific
35.
Body Ecology diet
Non-specific
36.
Body For Life Diet
Non-specific
All and focus on eating until 80% full
All and focus on eating until 80% full
40-50%, avoiding refined grains
Low fat
Cooking
Focus on eating until 80% full & only 2 animal servings per week
Cooked & raw
20% animal protein
Cooked & raw
40-50%, focus on lean meats, avoid egg yolks
Cooked & raw with 1 "free" day where you can eat whatever you want
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p.9
Diet
Timing
Carbs
Fats
Protein
Cooking
37.
Body Reset
3 smoothies, 1-2 snacks
About 60%
About 20%
About 20%
38.
Calorie Restricted
39.
Candida diet
Non-specific
All
All
All
Raw & cooked (cooking comes into play in phase 2 and 3)
40.
China Study Diet
Non-specific
Clean Diet
3 meals with breakfast & dinner being smoothies
Non-animal sources
Non-animal sources
Cooked & raw
41.
90-95% Plant sources of whole foods
Wild fish, organic chicken and turkey
Cooked & raw
42.
Dairy Free
Non-specific
Non-specific
Non-dairy sources
Non-dairy sources
Cooked & raw
Non-specific
Eliminates fruit, added sugar, most starchy vegetables, and high glycemic load foods.
Focus on vegetables, fruit, gluten free grains, beans, lentils & legumes
Avoid processed & unhealthy fats
Nuts, seeds, nut butters, avocado & coconut oil
Avoid processed meats
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Raw & cooked
Focus on raw & steamed foods in the beginning
p.10
Diet
Timing
Carbs
Fats
Protein
Cooking
43.
Dukan
Non-specific
About 35-40%
About 20%
About 40%
44.
Eco-Atkins
Non-specific
About 25%
45.
Edenic Diet
Non-specific
About 30% from non-animal sources
46.
Elimination Diet
Non-specific
The majority of the diet consists of fruits, vegetables, and legumes
About 45% from nonanimal sources
Cooked & raw through each of the 4 phases
No dairy, nuts & seeds.
47.
Engine 2
Non-specific, Each week for 4 weeks you eliminate or add more foods to get to the diet's daily plan
All starches are eliminated (except sometimes rice & buckwheat). Citrus fruits may be eliminated. About 65-70%
In natural state
About 25%, no vegetable oils
Cooked & raw
Excludes soy & cooked protein since it was not available in the "Garden of Eden"
Mostly raw foods
No eggs, dairy, soy.
Cooked & raw
About 10-15%, no dairy or animal products
Cooked & raw
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p.11
Diet
Timing
Carbs
Fats
Protein
Cooking
48.
F2 Plan
Non-specific but breakfast needs to be 1/2 grapefruit, bowl of high fiber cereal & greencolored banana
Limit fat intake
Non-animal sources are ideal, but fish is allowed
Cooked & raw
49.
Fat Flush Plan
3 phase detox plan otherwise non-specific
Consume 2 slices of high fiber bread daily along with leafy greens, whole grains & legumes. Low glycemic fruits
Focus on omega 3s & 6s
Lean protein sources
Cooked & raw
50.
Flat Belly Diet
Eat 1 MUFA food per meal
Low glycemic fruits, vegetables, minimal select grains
Cooked & raw
Flexitarian
3 meals & 2 snacks
About 55%. All whole food sources.
About 25%, from avocados, olive oil, nuts & seeds. Limit saturated fats
About 25%
51.
About 50% from fruits, vegetables, legumes, & whole grains
About 25-30%. Focus on nonanimal sources
About 15%. Focus on non-animal sources like tofu, nuts & seeds, lentils. Eggs are allowed.
Cooked & raw emphasis on home cooking
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p.12
Diet
Timing
Carbs
Fats
Protein
Cooking
52.
Low FODMAP
Non-specific
About 40-45%. Lactose free choices for dairy and olive oil
About 15%. Low FODMAP foods include beef, chicken, eggs, fish, lamb, pork, shellfish, turkey
Cooked & raw
53.
Food Combining
Do not combine carbohydrates & proteins from different foods at the same meal. Can be combined with neutral foods.
About 45%. Gluten free grains, specific fruits & vegetables that are low FODMAP. Avoid legumes & certain fruits & vegetables
Non-specific
Non-specific
Cooked & raw
Non-specific
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p.13
Diet
Timing
Carbs
Fats
Protein
Cooking
54.
Gabriel Method
Non-specific
Avoid processed sources
Avoid processed sources
Cooked & raw with raw foods being encouraged at each meal
55.
The Daniel Plan
Emphasis on including omega-3s, protein & live foods at each meal. Visualization of your ideal body daily & stress management are recommended daily
Olive oil, coconut oil, butter, nut & seeds
25% lean protein or vegetables protein
Cooked & raw
56.
Genotype
50% nonstarchy vegetables, 25% starch or whole grains. Minimal lowglycemic fruit Buckwheat, rice, berries
Butter, ghee, olive oil, flaxseed
Hunter
Non-specific
Non-specific
Red meat, poultry, fish, eggs, limit most dairy
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Cooked & raw
p.14
Diet
Timing Gatherer
Teacher
Explorer
Warrior
Nomad
Carbs
Fats
Protein
Millet, oats, mushrooms and “live” foods, citrus and berries
Almond, flaxseed, olive oil, hemp
Buffalo, venison, fish, eggs, cottage cheese
Buckwheat, oats, rice, wheat most fruits, and “live” foods
Borage, chia, ghee, hemp, olive, safflower
Rice, millet, sprouted wheat, some fruits, and “live” foods
Chia, ghee, hemp, olive oil
Limited red meat and poultry. Noncrustacean seafoods, eggs, some dairy, beans
Limited rice but other whole grains are allowed. “Live” foods and select fruits.
Plant-based oils
Rice, millet, oat, “live” foods, most fruits
Plant and fish oils
Cooking
Limited red meat and poultry. Selected fish. No eggs. Limited dairy but whey is allowed. No red meat or poultry. Some fish, eggs. Limited dairy. Vegetable proteins Wild red meat, most fish, eggs, most dairy, most vegetable proteins
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p.15
Diet
Timing
Carbs
Fats
Protein
Cooking
57.
Gluten Free
58.
HCG diet
Non-specific
Only glutenfree grains
Non-specific
Non-specific
Cooked & raw
59.
The Hormone Cure
Non-specific
Nuts & seeds, coconut oil
Avoid pork and red meat
Cooked & raw
60.
The cheat system diet
Non-specific
Grain free, focus on vegetables & fruit
All in moderation focusing on "better" choices more and more
Cooked & raw
61.
HMR Diet
Non-specific
HMR shakes, mealreplacement foods & select fruit & vegetables. About 65-70%
All in moderation focusing on "better" choices more and more HMR shakes, mealreplacement foods. About 15%
HMR shakes, mealreplacement foods. About 15%
Cooked & raw
3 meals
2 serving vegetables and fruit from select list and 1 breadstick or melba toast daily
All in moderation focusing on "better" choices more and more
Very low
200g daily from select list with visible fat trimmed off meat
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Cooked & raw
p.16
Diet
Timing
Carbs
Fats
Protein
Cooking
62.
IBS diet
Non-specific
Generally avoid high fat & fried foods
Focus on lean meats and fish
Cooked & raw. Often lactose free dairy is used
63.
Jenny Craig
64.
Juicing
3 meals & 1 snack daily
Generally limit or avoid beans, cabbage, broccoli, Brussels sprouts, cauliflower, peas, onions, citrus fruits, berries & grains Prepackaged foods
Cooked
Kosher Diet
Non-specific
Typically not included
Prepackaged foods
65.
All fresh vegetables & fruits
Prepackaged foods
Non-specific
Non-specific
Cooked & raw according to timing rules previously stated
Non-specific Meat, fowl & dairy foods are not eaten in the same meal (this does not include fish). 3-6 hours between meat & dairy consumption
Typically not included
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Raw
p.17
Diet
Timing
Carbs
Fats
Protein
Cooking
66.
LA Weight Loss
Non-specific
Low fat
Limit red meat & higher sodium containing proteins like shellfish & cottage cheese
Cooked & raw
67.
Clear Liquid Diet
Non-specific
Mix of prepackaged foods and specific foods list for fresh fruit, vegetables & grains
No fat
No protein
Raw
68.
Locovore
69.
TLC (Therapeutic Lifestyle Change) diet
Non-specific
Fruit juices without pulp, soda, tea, coffee, gelatin, vegetable juice, sports drink, honey, hard candy & ice pops All from local sources only Between 4565%
All from local sources only
Cooked & raw
70.
Low Glycemic Index
Foods with a glycemic index of 1-55.
About 20-35%. Saturated fat not to exceed 7% daily
All from local sources only
Non-specific; with attention to glycemic index
Non-specific; with attention to glycemic index
Cooked & raw
Non-specific Non-specific
15% from lean sources
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Cooked & raw
p.18
Diet
Timing
Carbs
Fats
Protein
Cooking
71.
Low Fat Diet
Non-specific
Non-specific
Non-specific
Cooked & Raw
72.
Master Cleanse
Non-specific
None
None
This beverage only, no cooking
73.
Mayo Clinic
Non-specific
Maple syrup fresh squeezed lemons, cayenne
All as long as you consume less than 20% of your calories from fat daily
3-5 servings daily
About 20%. 3-7 servings and includes dairy
Cooked & raw
74.
Medifast
6 small meals daily
Unlimited fruits, vegetables and 4-8 servings whole grains
About 20%. Prepackaged foods & snacks to choose from
About 40%. Prepackaged foods & snacks to choose from and minimum of 1 lean protein choice
Cooked & raw
75.
MediterrAsian Way
Non-specific
About 40-45%. Prepackaged foods & snacks to choose from and minimum of 1 green vegetable choice
Traditional Asian diet
Non-specific
About 50%
Focus on plant sources & fat from fish 30-35%
Limit red meat. Focus on fish
Cooked & raw
76.
Gluten free grains if eating grains
About 15%
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Cooked & raw p.19
Diet
Timing
Carbs
Fats
Protein
Cooking
77.
Migraine
Avoid skipping meals for long periods of time
Non-specific
Spark Solution diet
Non-specific
45-65%
20-35%
Limit or avoid foods that contain tyramine like aged cheeses, cured sausages & smoked fish, deli meats & hotdogs
Cooked & raw
78.
Limit or avoid foods that contain MSG, caffeine, onions, aspartame, alcohol
79.
Omnivore
80.
OPTIFAST
Non-specific
Low intake
Moderate intake
Focus on lean meat
Cooked & raw
81.
Organic
82.
Ornish
Non-specific
At least 90% organic foods
At least 90% organic foods
At least 90% organic foods
83.
Acid Alkaline Diet
Non-specific
5-6 small meals daily
Non-specific
Full meal replacement program
About 60-70%
80% alkaline foods (pH of 714)
Full meal replacement program
About 10-15%. Low fat dairy, avoid oils, avocados, olives, nuts & seeds 80% alkaline foods (pH of 714)
15-35%
Full meal replacement program
About 10-20%. Avoid all meat
80% alkaline foods (pH of 7-14), avoid red meat
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Cooked & raw (no eating out in the first 3 weeks) Pre-prepared foods only
Cooked & raw Cooked & raw
Cooked & raw p.20
Diet
Timing
Carbs
Fats
Protein
Cooking
84.
Prediabetes Diet
Non-specific
Non-specific
Low fat dairy foods, if you eat dairy
Lean protein sources
Cooked & raw
85.
Slim Fast
6 small meals daily
Prepare the prepackaged foods
Sonoma
Non-specific
About 30% in the prepackaged foods
About 20% from prepackaged foods & lean protein
86.
About 50% from prepackaged foods, veggies & starches
Nonfat dairy, lean meat, seafood
Cooked & raw
87.
Super Shred
Specific meal plan not to be altered much
Specific meal plan not to be altered much
Specific meal plan not to be altered much
Cooked & raw
88.
USDA Plate
Specifically changes to achieve “diet confusion”: sometimes 2 meals, up to 6.
3 servings daily. Choose from nuts, olive oil, or avocados
20-35%. Just limit trans-fat & limit saturated fats
10-35%
Cooked & raw
Non-specific
Fruits, vegetables, whole grains, glass of wine, honey
45-65%. focus on whole grains, vegetables, fruits, beans & legumes
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p.21
Diet
Timing
Carbs
Fats
Protein
Cooking
89.
Virgin Diet
1-2 meals are shakes
Eliminate dairy & peanuts.
Protein powder & lean protein. Eliminate dairy, soy, eggs
Cooked & raw
90.
17 Day Diet
Non-specific in first phase
Eliminate corn, sugar, & sweeteners. Focus on whole food sources that are high fiber & lowglycemic carbs. Fermented foods.
Bulletproof Diet
50-60% total calories from healthy fats
Vegetarian
20-30% total calories from carbs. Eliminate all grains, sugar, & legumes.
About 40%, Lean protein sources in the first phase (rapid weight loss)
92.
Varies depending if trying to lose weight or maintain health
About 20% on average in the first phase (rapid weight loss)
Cooked & raw, can eat out on weekends only
91.
About 40-45% in the first phase (rapid weight loss)
93.
Supercharged Hormone Diet
Non-specific
Meat-free sources
Meat-free sources. Dairy is allowed.
Cooked & raw
Non-specific Non-specific
About 30%
About 30%
20% total calories from grass-fed beef, full fat, raw dairy, wild caught seafood
Raw & cooked gently
About 40%
Cooked & raw
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p.22
Diet
Timing
Carbs
Fats
Protein
Cooking
94.
Anti-inflammatory Diet
Non-specific
40-50%
About 30%
Cooked & raw
95.
3 Day Diet
About 60%
About 10%
About 30%
Cooked & raw
96.
Dr. Bernstein’s Diabetes diet
3 days per week follow specific meal plan. The rest of week, eat in moderation.
About 20-30% with limited animal sources
30g daily
Ultrametabolism
Non-specific
Eat enough to maintain satisfaction until next meal
98.
The Leptin Diet
30%
40%
99.
P.I.N.K. Method
3 meals per day & no snacking. Eat 20-30g protein at breakfast
Whole foods, non-processed carbohydrates
Eat enough to maintain satisfaction until next meal
Cooked & raw
97.
6g carbs are eaten at breakfast, 12g at lunch & 12g at dinner
Non-specific
Mostly limited to vegetables
Whole foods, non-processed fats
Non-specific
Whole foods, nonprocessed protein
Cooked & raw
30%
Cooked & raw
Lean protein
Cooked & raw with emphasis on cooking at home
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p.23
Diet 100. The Clean Diet
Timing
Carbs
Fats
Protein
Cooking
Breakfast & dinner are liquid meals, lunch is a solid meal.
No gluten or flour
Extra virgin olive oil
About 20g per meal. No soy, red meat, dairy
Cooked & raw
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p.24
