Let's Uncomplicate: Diets

A question I get all the time: “Yo Doc! What’s the best diet?”

And my answer? It depends.

All of them work. And none of them work.

Confused? Let’s break it down.

Diets are like tools. A hammer is great if you’re trying to put a nail into a wall. But if you’re trying to fix a leaky pipe, a hammer is useless. Different diets work for different people, different goals, and different problems.

Some diets are meant to be a lifelong approach to eating—they’re balanced, sustainable, and provide all the nutrients your body needs without extreme restrictions. Others are short-term tools, designed to fix a specific problem, jumpstart weight loss, or help with metabolic issues. Knowing which diet falls into which category can save you from frustration and unrealistic expectations.

So instead of fighting over which diet is the absolute best (because, spoiler alert, there isn’t one), let’s uncomplicate this and talk about five of the most popular ones—what they do inside the body, where they might trip you up, whether they work short-term, long-term, or both, and whether they’ll turn you into the healthiest version of yourself or just leave you dreaming about bread at 2 AM.

1. Keto – The Fat-Burning Machine  (Best for short-term, may work long-term for some)

Ah, keto. The diet that promises endless energy, rapid fat loss, and the ability to eat butter straight off a spoon without guilt. The idea? You cut carbs down to almost nothing, force your body into a metabolic state called ketosis, and start burning fat for fuel instead of glucose.

From a metabolic perspective, ketosis shifts your body’s primary energy source from glucose (carbs) to ketones (fat-derived fuel molecules). This can be a game-changer for insulin resistance and fat loss, as lower insulin levels help unlock stored fat. Studies show that keto can also be neuroprotective—some research even suggests benefits for conditions like epilepsy and Alzheimer’s.

But before you dive headfirst into fat-wrapped everything, know this: it’s not for everyone. Some folks feel amazing on keto. Others feel like they’ve been hit by a truck for weeks. It feels like fever and is called the keto flu! It can also impact gut health if fibre intake isn’t maintained. And if you’re an athlete relying on quick bursts of energy, your muscles might miss carbs more than you miss your ex.

Keto is great as a short-term metabolic reset but can be hard to sustain long-term without proper planning.

2. Intermittent Fasting – The “When” Diet (Great as a long-term lifestyle if it suits you)

Not a diet in the “what you eat” sense, but a diet in the “when you eat” sense. The premise is simple: eat in a set window (like 8 hours) and fast the rest of the time (like 16 hours). This supposedly gives your body time to reset, tap into fat stores, and work on autophagy—a fancy way of saying “cell clean-up duty.”

Fasting works by lowering insulin levels, which increases fat breakdown while activating AMPK, a cellular energy sensor that improves metabolism. Studies suggest that intermittent fasting can reduce inflammation, improve brain function, and even increase lifespan (at least in animal models).

Interestingly, fasting can also reduce stomach volume over time, making you feel full faster when you do eat. Don't quote me anywhere, but this is like doing weight loss surgery, without the surgery! This is because the stomach is a muscular organ that can adapt to feeding patterns—fasting periods lead to less frequent stretching, making it more sensitive to smaller food volumes. That’s part of the reason why people who adopt IF long-term often find themselves naturally eating less, not just because of the time restriction, but because their hunger signals adjust accordingly.

But—and there’s always a but—fasting isn’t for everyone. If you’re prone to hanger-fueled destruction by 11 AM, forcing yourself to wait until noon might not be the best plan. Also, women’s hormones are way more sensitive to fasting, so if your sleep or cycle goes haywire, this might not be the hack for you.

In the short term, it can be a great way to get metabolic health back on track rather quickly. If done properly and flexibly, intermittent fasting can be a long-term strategy for health, longevity and weight maintenance.

3. Mediterranean Diet – The OG “Healthy” Diet (Ideal as a lifelong approach)

   
   

If keto is the flashy sports car of diets, the Mediterranean diet is the reliable luxury sedan—comfortable, balanced, and not trying too hard. It’s built on whole foods, lean proteins, healthy fats, and a respectable amount of carbs (hello, sourdough). Throw in some olive oil and red wine, and it feels more like a lifestyle than a “diet.”

Scientifically, this diet is one of the most well-studied for longevity and cardiovascular health. The high intake of monounsaturated fats (olive oil, nuts), polyphenols (wine, berries), and omega-3s (fish) makes it excellent for reducing inflammation and protecting against heart disease. It also helps regulate blood sugar without extreme restrictions.

A fascinating variation of this diet is the Ornish Diet, a plant-forward, extremely low-fat version that has been clinically shown to reverse heart disease in some cases. The key takeaway? Quality matters. A Mediterranean diet based on fresh, whole foods is vastly different from one that incorporates ultra-processed grains and low-quality oils. The quality of the produce, the sourcing of oils, and the balance of macronutrients make a huge difference.

And before you think you need to relocate to Europe to follow this, let’s clear something up—you can eat a Mediterranean-style diet anywhere in the world. It’s not about the geography, it’s about the principles.

For example, in India, you can easily adapt this approach by using cold-pressed oils instead of olive oil, fresh fish from coastal regions, and incorporating local nuts and seeds like almonds and sesame. Traditional Indian foods like dal, sabzi, and fermented foods like idli and dosa fit right into this plan—so long as they are made with whole, unprocessed ingredients. Even the spices used in Indian cooking, like turmeric, cumin, and coriander, offer the same kind of anti-inflammatory and antioxidant benefits that the Mediterranean diet is praised for.

But with alcohol now being classified as a carcinogen, wine is officially off the doctor's orders, but not everyone agrees!

If you’re looking for a lifelong, balanced approach to eating, this one’s can be great for you.

4. Paleo – The Ancestral Diet (Short-term or long-term, depending on how strict you are)

If the Mediterranean diet is the luxury sedan, Paleo is the off-road SUV—rugged, primal, and all about getting back to basics. The premise? Eat like our ancestors did: whole, unprocessed foods like meat, fish, vegetables, fruits, nuts, and seeds. No dairy, grains, legumes, or anything processed.

The idea is that our bodies aren’t designed for modern processed foods, and by cutting them out, we can reduce inflammation, improve digestion, and regulate blood sugar. Paleo naturally leans towards a lower-carb, higher-protein approach, which makes it great for fat loss and muscle maintenance.

From a biochemical standpoint, Paleo removes many of the modern dietary triggers of chronic inflammation, such as refined sugar, processed grains, and industrial seed oils. However, the strict elimination of entire food groups—like dairy and grains—means some people may need to be mindful of nutrient deficiencies, such as calcium and certain B vitamins.

Paleo works well as a short-term elimination diet to identify food intolerances, but many people adapt it into a long-term, flexible approach by incorporating some dairy or grains based on their tolerance.

5. Vegan – The Plant-Based Powerhouse (Long-term if done correctly, but requires planning)

On the opposite side of the spectrum, we have veganism—a diet (or lifestyle) where everything is plant-based, and animal products are strictly off the table.

Done right, a vegan diet is rich in fiber, vitamins, and antioxidants, and can be great for reducing inflammation and improving heart health. It’s also associated with lower cancer risk and improved gut microbiome diversity.

Biologically speaking, vegan diets tend to be higher in polyphenols and fibre, which support gut health and metabolic flexibility. However, there’s a catch: certain essential nutrients like B12, heme iron, omega-3s (EPA/DHA), and complete proteins are harder to get without careful planning.

Many long-term vegans thrive by supplementing wisely and focusing on whole plant-based foods rather than processed alternatives. However, for some people, the absence of easily absorbable protein sources and key fatty acids can impact muscle maintenance, hormone balance, and cognitive function over time.

If you’re willing to supplement and plan carefully, veganism can be a long-term way of eating, but it requires more effort to ensure you’re getting enough protein and key nutrients. Many folks including the world's strongest man (or was it Germany's strongest man?) have achieved great success with vegan diet.

So, Which Diet Is The Best?

Drumroll, please… none of them. And all of them.

Some diets are tools for a short-term goal, while others are long-term blueprints for health.

The question is not, "What's the best diet, it is what is the best for me for my goals?" You'll have a much better answer.

Now that’s uncomplicated.