When it comes to managing diabetes, weight, or general health, there’s no shortage of diet options. But not all plans work equally well for every person, and some may be difficult to sustain long term. Understanding how popular diets differ can help you make choices that support your health goals without adding stress or confusion.

🥑 The Ketogenic (Keto) Diet

What it is: High in fats, very low in carbs, and moderate in protein. The goal is to enter a state called ketosis, where your body burns fat instead of glucose for energy.

Why some people try it: Keto can lead to fast weight loss and reduce blood sugar levels in the short term.

What to consider: It’s highly restrictive and can be very difficult to maintain. It also lacks fiber and may raise cholesterol in some people. Long-term effects are still debated. Most people gain weight back after they start eating carbs again. Most people don't follow this diet properly.

Best for: Short-term blood sugar improvements if closely monitored with a healthcare team.

🫒 The Mediterranean Diet

What it is: Emphasizes vegetables, fruits, whole grains, healthy fats, olive oil, legumes, nuts, and moderate fish and poultry. Minimally processed foods and H2O as beverage of choice.

Why it’s often recommended: It's anti-inflammatory, heart-healthy, and supported by strong long-term research. It’s also flexible and enjoyable. Associated with reduced overall mortality risk and reduced risk of some chronic diseases, including type 2 diabetes.

What to consider: May require cooking more meals at home and planning ahead.

Best for: Sustainable, long-term eating for metabolic health, including diabetes and cardiovascular disease.

🍗 Low-Carb Diets (General)

What they are: These reduce carbohydrate intake (but not as drastically as keto), often focusing on lean proteins, high-fiber non-starchy vegetables, and healthy fats.

Why they work: They can improve insulin sensitivity, lower blood sugar, and help with appetite control.

What to consider: Carb reduction can be helpful, but overly restrictive plans may be hard to maintain or lead to nutrient gaps.

Best for: People with insulin resistance or blood sugar swings, especially when paired with glucose monitoring.

🥗 Plant-Based Diets

What they are: Focus on whole, minimally processed plant foods like legumes, grains, vegetables, fruits, nuts, and seeds. Can be vegetarian or fully vegan.

Why some people thrive on them: High in fiber and phytonutrients, which may help lower inflammation and improve gut and metabolic health.

What to consider: It can be difficult to get enough protein and vitamin B12. Some processed vegan foods can spike blood sugar, and it may even be difficult to control blood sugar on a plant-based diet.

Best for: Those prioritizing heart and metabolic health with an emphasis on whole foods.

🍽️ Intermittent Fasting

What it is: Limits eating to certain time windows (such as 16:8 or 12:12 schedules) rather than focusing on what foods you eat.

Why it’s gaining interest: May improve cholesterol & blood pressure levels, and help with weight control, especially when paired with a balanced diet.

What to consider: Skipping meals can be tricky if you're on blood sugar–lowering medications or insulin. May not be appropriate for everyone. May have issues with hunger pains during fasting periods, headaches, constipation, dizziness, and sleep disturbance issues.

Best for: People who feel better with structured eating times and are not prone to hypoglycemia. May not be a fit for people with diabetes.

🧭 What Actually Works Long Term?

The best diet is one you can stick to. Look for a pattern that fits your preferences, culture, lifestyle, and health needs. In most cases, that means 80% healthy, 20% other:

• Focusing on whole foods over processed ones

• Limiting added sugars and refined carbs

• Getting enough fiber, protein, and healthy fats

• Avoiding overly rigid rules that lead to burnout

• Changing lifestyle versus only dieting (which is often short-term)

Instead of chasing the “perfect” plan, aim for one that supports consistency and long-term health.

📅 Not Sure What’s Right for You?

Reach7 offers personalized nutrition reviews, food tracking support, close biometric & glucose monitoring, and lab testing to find the eating style that works best for your body.

Schedule your consultation today and build a nutrition plan you can actually enjoy for the long run.