There are so many diets out there! How do you figure out which type of diet you should follow?

“Everyone should eat low-carb.”

“Veganism is the way to save yourself and the world.”

“Saturated fat? It causes heart disease. No one should eat it.”

“Paleo is the way to go. Eat like our ancestors did.”

From Mediterranean to Modern Fads: Whole30, Atkins, Pioppi, and More

How is anyone supposed to sift through all the data, studies, and opinions to know what’s right?

Is low-carb better than low-fat? Should everyone eat dairy-free? What is folic acid and why do you need it? What about magnesium and vitamin C? Are grains really the villains they’re made out to be? Gluten-free? Does that mean no pizza ever again? High protein vs high fat? Paleo vs Keto? Or even Ketotarian? The list never ends.

And for those managing Type 2 diabetes, the confusion runs even deeper. Some plans push you toward a low-carb approach, others suggest a vegan diet rich in fibre and antioxidants, while another claims fat is the solution. It’s hard to know which path actually supports your long-term metabolic health.

Google + ‘diet’ = 1 billion results in 1.01 seconds!

There is so much health, nutrition and diet-related information available on social media platforms and the Internet. For e.g., search google for the word ‘diet’ and you get approximately 1,13,00,00,000 results in 1.01 seconds! You would need a lifetime to go through and make sense of a fraction of those results.

How Dietary Marketing Shapes Our Food Choices

On top of all this advice, marketing adds even more noise. The food, fitness, and supplement industries promote conflicting ideas. One brand says milk strengthens bones. Another insists dairy is harmful and almond milk is the answer. One ad praises eggs, another pushes cholesterol-lowering oats. It’s a tug of war between headlines and hashtags.

So what should a consumer believe?

The Cultural and Traditional Lens

Then there are traditional food rules passed down through families. The way our grandparents ate. Recipes built around local ingredients and seasonal produce.

Should we reconcile these cultural habits with modern science? Can ancestral wisdom and research coexist on the same plate?

Do diets even work?

As if all these choices are not enough, if you do sign up for a diet that promises untold gains, studies show that diets rarely work in the long run! And if that were not disheartening enough, dieting itself has been found to be predictive of future weight gain!

Does an ‘ideal diet’ exist?

What, then, is a person to do in their quest for good health? Why haven’t researchers flagged one diet as the best diet yet? Why don’t we know exactly which diet we should follow?

Perhaps the answer lies in the fact that there is no such thing as an ideal diet.

Interestingly, studies show that different people do equally well on high-carb, high-protein and high-fat-diets. For e.g. The native Inuit in the Canadian Arctic and the Masai in Kenya thrive on a diet that is largely composed of animal proteins and fats. On the opposite side of the diet spectrum, the Okinawans of Japan eat a largely plant-based diet and are considered to be amongst the world’s longest living people. And in the sleepy little village of Pioppi in Italy, locals live long and healthy lives on a Mediterranean diet of fresh fruits and vegetables, seafood, nuts, olive oil and of course, a sampling of local wine every day!

All of the above examples are of people seeped in their traditional way of living. They don’t buy their food in supermarkets. They don’t have 12-hour workdays. Technology is low-key or missing altogether. The rely on their learned instincts to combine different foods and seek out specific nutrients for treating illnesses. They work, eat, sleep and socialise in environments that are far removed from the lives most of us lead today. Urban environments. Adrift from a traditional knowledge base. Fast-paced, long days at work. No time for physical activity. And easy access to convenience and fast foods. The perfect maelstrom that leads to metabolic imbalances and disease.

Which brings us back to the question…

Which diet, then, should you follow?

All these questions plagued me too as I surfed my way through the heaps of nutrition information and data out there. Until I began examining the science of nutrition with a mind to learn and understand. Over a decade of reading, understanding, learning, self-experimenting, and achieving better health today has taught me one thing:

While some nutrition rules are universal, for e.g. no one should eat excess sugar, trans fats are bad for us, protein is a vital macronutrient, functional nutrition is not a one-size-fits-all science. Ultimately, our individual genes, current state of health, and our goals determine what we should and should not eat. This is why I took up the formal study of Nutrition: to learn more about emerging and evidence-based nutrition practices and develop my own coaching style to help my clients navigate through the flood of information out there.

What did I learn?

Did I find the elusive answer to the million-dollar ‘best diet in the world’ question?

Do we have a winner? Which diet should you follow?

Now I know this may sound confusing, but stay with me here. The short answer is, none. The long answer is, the one that best suits your goals as well as your beliefs, palate, and ability to stick with for the foreseeable future. The reason I say this is because I really don’t believe that ‘flash and crash’ one-size-fits-all diets work. The only approach that does work if you are seeking to use nutrition to heal your metabolism and prevent disease is the one that you can follow consistently.

Playing with nutrition is a long game: a marathon, and trying to sprint to the finish line just does not work.

First, figure out what you want to achieve. Then, set some smart health goals for yourself that take into account what you can realistically follow for the foreseeable future. And lastly, start making consistent progress in the direction you have chosen, keeping in mind that achieving health goals is a function of effort spread over time. This, then. is the only ‘diet’ you should follow!

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FAQs

1. Are low carb diets really better for weight loss?
Low carb diets often work in the short term because they reduce insulin spikes and help control hunger. However, long term success depends on whether you can sustain that eating pattern. Weight loss ultimately comes from a calorie deficit and balanced nutrition, not just cutting carbs.

2. Is a vegan or plant based diet healthier than eating meat?
A well planned vegan diet can be extremely healthy, but it still needs enough protein, iron, vitamin B12, and omega 3 fats. Similarly, a balanced omnivorous diet that includes lean meat, fish, eggs, and plenty of plants can also support good health. What matters most is nutrient diversity, not diet labels.

3. Should I go completely dairy free or gluten free?
Only if you have a medical reason such as lactose intolerance, dairy sensitivity, or coeliac disease. For most people, moderate amounts of dairy or gluten containing whole grains are perfectly fine. Elimination diets without proper cause often do more harm than good.

4. Why do some people thrive on high fat diets while others do not?
Because metabolism is not identical for everyone. Genetic variations, gut microbiome, activity levels, and even sleep patterns affect how your body processes fats and carbohydrates. This is why personalised nutrition works better than following random diet trends.

5. Do traditional Indian diets still hold value today?
Yes, they do. Traditional Indian meals built around lentils, seasonal vegetables, ghee, fermented foods, and spices are naturally balanced and nutrient rich. The challenge is not our traditions, but how modern lifestyles have changed mealtime rhythms, portion sizes, and activity levels.

6. How can I choose the best diet for my goals?
Start by clarifying your goal, whether it is weight loss, better energy, improved blood sugar, or hormonal balance. Then look at what you can realistically maintain. A nutrition plan only works if it fits your lifestyle, cultural habits, and long term preferences. Consistency matters more than perfection.

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About the Author

Metabolic Health Coach | Author of Reverse Prediabetes Now

Madhavi Shilpi

She is a Nutritionist and Prediabetes Coach dedicated to helping individuals achieve their health and weight management goals through sustainable lifestyle changes.

Madhavi works with clients facing metabolic challenges such as weight management, gut imbalances, PCOS, insulin resistance, and Prediabetes. With certifications in nutrition, fitness, intermittent fasting, sleep, and stress and recovery management; Madhavi’s holistic approach focuses on the four pillars of health: nourishing food, regular exercise, quality sleep, and effective stress management.