Breaking Down the World's Most Popular Diets: What Works, What Doesn’t, and Why
- Dor Davidov
- Feb 22
- 6 min read
Updated: Oct 7
My Journey Through Every Diet Imaginable — And What I Learned
About 10 years ago, I found myself on a relentless quest for the “perfect” diet for humans. I’ve tried almost every diet you can imagine — from the Standard American Diet to going full-on fruitarian (yes, only eating fruit), and at one point, I even considered breatharianism — the idea that you can live on air and sunlight alone. Spoiler alert: that didn’t work out.
Through all these experiments, I realized something profound: no one-size-fits-all diet exists. Each diet has its own philosophy, benefits, and drawbacks, and what works for one person may completely fail another. Let’s break down the most popular diets out there — their history, science, and who they’re best suited for — so you can decide what works best for YOU.
The Most Popular Diets — History, Pros, Cons, and Science
Standard American Diet (SAD)
Overview: The Standard American Diet is high in processed foods, refined sugars, unhealthy fats, and low in fiber-rich fruits and vegetables.
History: Born from post-World War II industrialization and the rise of fast-food chains in the mid-20th century, the SAD diet became a symbol of convenience.
Pros:
Extremely convenient and affordable.
Requires no special planning or shopping.
Cons:
Linked to obesity, heart disease, and type 2 diabetes.
Nutritionally poor, often lacking in vitamins, fiber, and healthy fats.
Science: Studies show that diets high in processed foods and sugars contribute significantly to the prevalence of chronic diseases (source).
Best for: Those prioritizing convenience over health — though it's not a recommended long-term option.
Ease of following: 10/10 (too easy — but at a cost to your health).
Mediterranean Diet
Overview: The Mediterranean diet emphasizes whole foods like fruits, vegetables, whole grains, legumes, nuts, olive oil, fish, and moderate wine consumption, while limiting red meat, sugar, and processed foods.
History: Inspired by the traditional eating habits of countries bordering the Mediterranean Sea — like Greece, Italy, and Spain — this diet gained attention in the 1960s when researchers observed lower rates of heart disease in these regions.
Pros:
Promotes heart health and reduces risk of stroke.
Rich in healthy fats, fiber, and antioxidants.
Flexible and easy to adapt to personal taste.
Cons:
Can be pricey due to the focus on high-quality oils, seafood, and organic produce.
Lacks structure for those needing strict guidelines.
Wine consumption may not suit everyone.
Science: Extensive research shows this diet reduces the risk of heart disease, improves brain health, and may lower inflammation (source).
Best for: Those seeking a flexible, sustainable, and heart-healthy way of eating without extreme restrictions.
Ease of following: 9/10 (easy, adaptable, and socially inclusive).
Paleo Diet
Overview: Focuses on foods presumed to have been eaten during the Paleolithic era — meats, fish, fruits, veggies, nuts, and seeds, avoiding grains, legumes, and dairy.
History: Popularized by Dr. Loren Cordain in the early 2000s, it aims to mimic the diet of ancient hunter-gatherers.
Pros:
Emphasizes whole, unprocessed foods.
May promote weight loss and stable blood sugar.
Cons:
Excludes grains and legumes — key sources of fiber and nutrients.
Can be pricey due to high-quality meat and organic food emphasis.
Science: Studies show short-term metabolic improvements, but long-term research is limited (source).
Best for: Those seeking a clean, whole-food-focused lifestyle.
Ease of following: 7/10 (food restrictions require planning).
Keto Diet
Overview: The ketogenic (keto) diet is a high-fat, very low-carb eating plan designed to shift your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.
History: Originally developed in the 1920s as a treatment for epilepsy, the keto diet gained mainstream popularity in the 2010s due to its rapid weight loss results and celebrity endorsements.
Pros:
Can promote quick fat loss by using fat as the primary energy source.
May stabilize blood sugar and reduce cravings.
Potential cognitive benefits, with some studies linking ketosis to improved brain function.
Cons:
"Keto flu" — initial side effects like headaches, fatigue, and nausea as the body adapts.
Difficult to maintain long-term due to strict carb limits (usually 20–50g per day).
Can lead to nutrient deficiencies if not well-balanced.
Science: Research shows the keto diet can aid in weight loss and help manage type 2 diabetes (source).
Best for: Those looking for rapid fat loss, people with insulin resistance, or those seeking a structured, high-fat approach to eating.
Ease of following: 5/10 (requires meticulous tracking of carbs and fats, and eating out can be a challenge).
Carnivore Diet
Overview: Focuses solely on animal products — meat, fish, and sometimes eggs and dairy.
History: Gained traction in the 2010s through anecdotal success stories but has little historical backing.
Pros:
Simplifies meal planning.
May lead to weight loss.
Cons:
Lacks fiber and key nutrients.
High in saturated fats.
Science: Few clinical studies — more research is needed.
Best for: Those seeking simplicity and extreme elimination diets.
Ease of following: 5/10 (socially challenging).
Pescatarian Diet
Overview: A plant-based diet that includes fish and seafood.
History: Rooted in coastal cultures with access to fresh seafood, pescatarianism has grown popular for its balance between plant-based eating and animal protein.
Pros:
Rich in omega-3s and lean protein.
Less restrictive than veganism.
Cons:
Risk of mercury exposure.
Can be costly.
Science: Linked to reduced colorectal cancer risk (source).
Best for: Those wanting a balance between plant-based eating and animal protein.
Ease of following: 8/10.
Vegetarian Diet
Overview: Excludes meat and fish but allows dairy and eggs.
History: Practiced for centuries in cultures like ancient Greece and India, often tied to ethical and religious beliefs.
Pros:
Lower risk of heart disease and high blood pressure.
Easier to follow than veganism.
Cons:
Risk of protein and B12 deficiencies.
Heavily processed vegetarian alternatives can be unhealthy.
Science: Linked to lower cholesterol and better heart health (source).
Best for: Those wanting to reduce meat intake without eliminating all animal products.
Ease of following: 8/10 (flexible and diverse).
Vegan Diet
Overview: Excludes all animal products — meat, dairy, eggs, and sometimes even honey.
History: The term "vegan" was coined in 1944 by Donald Watson, founder of the Vegan Society in the UK, to distinguish between vegetarians who consume dairy and those who do not.
Pros:
May lower the risk of heart disease, hypertension, and certain cancers.
Environmentally sustainable.
Cons:
Risk of deficiencies in B12, iron, and omega-3.
Can be restrictive if not carefully planned.
Science: Research confirms that well-balanced vegan diets can support all stages of life (source).
Best for: Ethical, environmentally conscious individuals willing to plan their meals.
Ease of following: 6/10 (requires discipline and planning).
Raw Vegan Diet
Overview: The raw vegan diet combines the principles of veganism — avoiding all animal products — with a raw food approach, where foods are consumed uncooked or heated below 118°F (48°C) to preserve their natural enzymes and nutrients.
History: Originating in the 1800s, the raw food movement was popularized by Swiss nutritionist Maximilian Bircher-Brenner. It gained momentum in the 20th century as part of the broader vegan and natural health movements.
Pros:
High in fiber, vitamins, and antioxidants.
May improve digestion and skin health.
Naturally low in processed foods and added sugars.
Cons:
Risk of deficiencies in B12, iron, calcium, and protein.
Requires significant planning and food prep.
Can be socially isolating due to its strict rules.
Science: Studies suggest raw vegan diets can reduce inflammation and improve heart health, but long-term effects need more research (source).
Best for: Those deeply committed to plant-based eating and natural health, willing to put in the effort to plan meals carefully.
Ease of following: 4/10 (requires preparation, limited food choices, and can be challenging in social situations).
Fruitarian Diet
Overview: A subset of veganism, focused almost entirely on raw fruits, with occasional nuts and seeds.
History: Inspired by natural hygiene movements and some religious practices, it gained popularity in the 1970s.
Pros:
Extremely high in vitamins, antioxidants, and hydration.
Simple to follow — just eat fruit.
Cons:
Lacks protein, essential fats, and key minerals.
Can cause blood sugar imbalances.
Science: Studies warn of severe nutrient deficiencies without careful supplementation.
Best for: Short-term detoxification, but not recommended for long-term health.
Ease of following: 4/10 (highly restrictive).
Breatharian Diet
Overview: The belief that one can live without food and water, surviving solely on air and sunlight.
History: Rooted in spiritual practices, with no scientific basis, it remains highly controversial.
Pros:
None.
Cons:
Extremely dangerous and life-threatening.
Causes severe malnutrition and dehydration.
Science: No scientific support — strongly discouraged by health professionals.
Best for: No one — it's unsafe.
Ease of following: 0/10.
Summary and My Personal Take: What’s the Best Diet for You?
After experimenting with all these diets, I’ve learned that the best diet is the one you can stick with and that aligns with your lifestyle, health goals, and values.
A few questions to ask yourself:
Sustainability: Can I maintain this long-term?
Health: Does this support my health needs?
Lifestyle: Does it fit my social life, work, and family dynamics?
Joy: Do I enjoy the foods I’m eating?
No single diet holds the golden key to health, but the right combination tailored to YOU does. If you need help crafting a personalized, sustainable way of eating that boosts your energy and longevity, let’s connect.
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Disclaimer: This article is for general informational purposes only and reflects personal opinions, not medical advice. Consult your healthcare provider before making any health-related decisions. See our full Disclaimer for details.
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