When it comes to choosing a way of eating, the internet is loud. Everyone has an opinion, a study to back it up, and a before-and-after photo to prove it “works.”
In this post, I’ll walk you through five of the most popular diets, what they’re often good for, and what to consider before diving in. Then I’ll share my honest take as a Nutritional Therapy Practitioner on what really matters most.
1. Keto
The low-carb, high-fat ketogenic diet is often praised for its ability to support weight loss, mental clarity, and blood sugar regulation, especially in people with Type 2 diabetes. Its main claim to fame is its effectiveness in supporting treatment-resistant epilepsy.
That said, keto isn’t ideal for everyone. And the list of side effects of remaining on the keto diet long-term is a long one that includes undesirable symptoms like GI distress, kidney stones, a disrupted microbiome, and liver issues.
If your metabolism tends to run slow or your digestion feels sluggish, keto may make things worse. You may suffer from uncomfortable digestive distress due to an inability to effectively process that much fat. If you start a keto diet when your liver or gallbladder is already struggling, you will feel like garbage by increasing your fat intake. Your liver and gallbladder release the bile necessary to break down fats, so if they’re insufficient, you will feel it!
The higher fat component of the keto diet will feel great for someone who naturally has a fast metabolism and shows strong adrenal resilience. If you’re curious where you fall on that spectrum, an HTMA (Hair Tissue Mineral Analysis) test is a great way to find out.
Outside of implementing the keto diet to support specific conditions, I do not feel it is necessary or helpful for most people. Studies show that while weight loss does occur, it usually isn’t for the long haul, as people struggle to permanently adopt this diet, and, in my opinion, they probably shouldn’t anyhow. It’s too much fat for most people and puts a lot of stress on the liver. Additionally, the lower carb intake is not suitable for most people, as we are built to effectively utilize carbs for energy.
2. Plant-Based
Plant-based eating can be a great reset, especially for those feeling heavy, bloated, or weighed down by a diet rich in processed foods or conventionally raised meat.
To clarify: I define plant-based as mostly plants, with small amounts of high-quality animal protein. I do not recommend strict vegan diets for most people, unless you’re doing it for spiritual or ethical reasons. I don’t believe our bodies are built to thrive long-term on zero animal products (and yes, I said what I said).
Plant-based diets can be affordable, accessible, and helpful in reintroducing color, fiber, and nutrients to your meals. Just be sure you’re still getting enough protein, fat, and bioavailable minerals to support your energy and hormones. If you’re wanting to build muscle (and you should be wanting that for your overall health!), you will want to aim for your ideal body weight in grams of protein. So, if your healthy weight is 150, then 150 grams of protein per day is a good goal. This can be tough on a plant-based diet, but totally doable with some knowledge or even temporary guidance from a nutritional therapy practitioner. 😉
A plant-based diet may be too high in carbs and not include enough fats for someone who naturally has a fast metabolism. A person in this position may find they never feel satiated and feel hungry all the time on a plant-based diet. Someone with a slower metabolism might feel really freakin’ great on a plant-based diet! Again, if you’re curious where you fall on that spectrum, an HTMA (Hair Tissue Mineral Analysis) test is a great way to find out.
3. Gluten-Free
Going gluten-free is one of the first steps many people take when trying to feel better—and often, it works.
Why? Because you’re probably cutting out the most processed, inflammatory, low-quality sources of gluten (think boxed pasta, gas station muffins, sandwich bread that never molds). And there’s a growing body of research showing that gluten can increase inflammation and gut permeability in some people, even without celiac disease.
That said, I don’t believe everyone needs to be 100% gluten-free. The key is paying attention to how you feel. If you notice your digestion, skin, or mood improves without gluten, that’s worth listening to. However, eliminating low-quality sources of gluten and decreasing overall intake might be all you need.
If you simply want to focus on decreasing gluten and incorporating higher-quality sources, steer clear of labels that include enriched flours. Sprouted, whole-grain bread, like the Ezekiel brand, is high in fiber without preservatives or processed ingredients. When a label includes “enriched flour,” it means that all of the nutrients were stripped in the milling process, and then synthetic ones were added back in. This makes the shelf life longer at the cost of your digestion and blood sugar. The synthetic nutrients in enriched flours are harder to absorb and without the natural, beneficial fibers originally found in the wheat, the glucose burns up faster disrupting your blood sugar system.
🌈 The more you know.
4. Paleo
The paleo diet focuses on whole foods, high-quality meat and seafood, fruits, vegetables, nuts, and seeds, eliminating grains, dairy, legumes, and refined sugar.
It’s one of the most nutrient-dense ways to eat, and for many people, it’s a helpful starting point to remove irritants and focus on real food. If I’m googling recipes, I’m searching “paleo recipes” because it means I’ll get results that include real food and quality ingredients.
That said, I don’t think a super strict paleo diet is necessary, especially if it’s adding more stress to your life and causing you to never go out and casually enjoy a meal with your friends. Additionally, not everyone needs to cut out dairy forever. If you tolerate high-quality, full-fat dairy well (raw, grass-fed, fermented), there’s no need to avoid it as it is very nutritious and a great addition to a healthy diet.
Paleo is great for gut health, inflammation, energy, and blood sugar balance. I think it’s a great starting point if you’re trying to eat healthier but don’t let it become a fixation that causes more harm than good by adding unnecessary stress to your life.
5. Mediterranean
This one is universally loved for a reason: it’s simple, heart-healthy, and rooted in balance. The Mediterranean diet includes olive oil, seafood, legumes, fresh produce, whole grains, and some dairy and wine—no strict rules, just real food and moderation.
It’s also deeply connected to lifestyle: community, movement, connection, and a slower pace of living. That part is just as nourishing as the food.
One thing I find strange about the Mediterranean diet is that it focuses on foods that are found in countries that border the Mediterranean Sea. Sounds great in theory, but there’s a lot to be said about eating foods that are local in your region. Foods that are local to you travel less distance to make it to your plate, which means they are fresher and higher in nutrients. I’m of the mindset that whatever food is grown nearest to you is likely the best for you, as it contains whatever nutrients you need to thrive where you live, that’s why it grows where it does. AND, I love avocados and I want them all the time. I digress…
The Mediterranean diet likely feels great for someone with a slower metabolism who would thrive on complex carbs and lean meats. A faster metabolism person will likely feel unsatiated. Additionally, if you’re working on building muscle mass, it may be a little too lean of a diet. I don’t believe regular intake of wine is part of any healthy diet, and it seems the lackadaisical approach to alcohol of this diet could easily lead to someone drinking 2-3 times a week, which is too much. Period. Lastly, while olive oil is a great source of fat, it’s not the only one. Unfortunately, quality olive oils in our grocery stores are few and far between. Some are even mixed with seed oils!
I’ll be honest, I don’t really see why this diet has taken off other than the fact it can be helpful in eliminating processed foods. If you’re trying to simply eat real food and this diet resonates, then by all means, give it a try!
So… What Should You Eat?
My take? Focus less on rules and more on foundational health support.
As a Nutritional Therapy Practitioner (NTP), I focus on the 5 foundations of health: digestion, blood sugar balance, essential fats balance, mineral balance, and hydration. You can easily support these systems without adopting a structured or regimented diet.
Prioritize whole foods. Make sure protein, fat, and carbs are included at each meal. Drink water. Get your electrolytes. Get quality sleep. Move your body. Build stress resilience. Build muscle. Process emotions. Connect with your people. Step into the sun.
If a particular diet gives you a helpful framework or sense of structure, that’s great. But the end goal isn’t to follow a plan forever. It’s to get to a place where you trust your body, understand its cues, and know how to respond in a way that supports your energy and peace. Find your flow within these structures.
I came to be an NTP after doing a strict elimination diet. The rigid structure forced me to get creative and seek out nutrient-dense whole foods. It made me read ingredient lists and helped me understand what foods serve me, and which ones don’t. I didn’t stay on this diet forever. It would have been far too restrictive and could have easily led to nutrient deficiencies and a hyper-fixation that could have led to isolation or disordered eating. A lot of these diets can do that so please be careful and understand that these are great starting points but they should not be the only way to eat. And what feels good during some seasons in your life, won’t feel good in other seasons.
The “best” diet? Is the one that helps you feel like you again. The one that leaves you feeling nourished instead of stressed. The one that keeps you satiated and engaged. The one that gives room to enjoy casual meals out with friends. A burger at 1 am with your best friends can be so good for your health, remember that!
Your Traveling NTP 
Leave a comment