Nearly half of all Americans try to lose weight each year, with 17% (approximately 43 million adults) following diets such as ketogenic, vegan, or Mediterranean.

Dr. Mark Hyman, MD, researcher and author of works such as Eat Fat and Get Thin, emphasizes that there is no universally effective diet plan Effective: “The best diet is the one that works for your biology.” His approach highlights the importance of consuming real food rather than “food substances.”

Hyman differentiates between minimally processed foods and ultra-processed products, noting that the latter are designed for convenience and shelf life.

Food as Medicine

Dr. Hyman emphasizes that “food is medicine,” pointing out the impact of bioactive compounds on health. Every food consumed can influence the body positively or negatively.

He also warns about the risks of diets high in refined starches and sugars, which can affect metabolic health and contribute to problems such as diabetes and heart disease.

A Critical Look at Popular Diets

Ketogenic, paleo, and vegan diets offer potential benefits, provided they are tailored to the individual. Hyman mentions in an episode of his podcast, The Dr. Hyman Show, reported by Fox News, that the ketogenic diet can be helpful for stabilizing blood sugar, but emphasizes the need to avoid common mistakes. Furthermore, the effectiveness of Mediterranean-style diets, often considered responsible for longevity and heart health, also depends on how they are interpreted, the doctor noted. He even distinguishes between traditional versions rich in vegetables, olive oil, fish, and legumes and modern imitations high in refined bread and pasta. “It’s a good foundation, but it’s really about personalized diets,” he says. The key to an effective diet lies in personalization and paying attention to the body’s signals.Hyman advises those interested in adopting a new dietary plan to consult a healthcare professional first.

Most Common Mistakes on a Ketogenic Diet

The most common mistakes when following a ketogenic diet include consuming hidden carbs, overdoing it on protein, and neglecting low-carb vegetables.

Macronutrient Mistakes. Consuming too much protein activates gluconeogenesis, converting it into glucose and taking the body out of ketosis. Choosing low-quality fats, such as processed or trans fats, instead of healthy sources like avocado or olive oil, generates inflammation and reduces benefits. Not prioritizing enough healthy fats leaves the body without primary energy, causing fatigue.

Lack of Planning. Including only meats limits nutritional variety and can cause constipation or vitamin deficiencies, such as vitamin C. Eating too few nutrient-dense vegetables exacerbates the calorie deficit typical of the keto diet.

Skipping meal planning leads to improvisation that breaks ketosis.

Other common mistakes. Not drinking enough water or replenishing electrolytes causes dehydration during ketosis. Relying on processed “keto-friendly” foods introduces unhealthy artificial additives. Ignoring the initial adjustment, with its energy fluctuations, prevents proper adaptation.

Personalizing a vegan diet

Personalizing a vegan diet involves assessing individual needs such as age, weight, physical activity, and health goals, then adjusting key macronutrients and micronutrients from plant sources. This process ensures nutritional balance without common deficiencies in protein, iron, B12, or calcium. Consulting a registered dietitian maximizes effectiveness and safety.

Initial steps. Assess your profile: calculate daily calorie requirements based on age, gender, weight, height, and activity level using formulas such as the Harris-Benedict equation. Identify goals such as weight loss, muscle gain, or managing conditions like diabetes or pregnancy. Perform blood tests to detect deficiencies in B12, iron, omega-3, or vitamin D. Critical nutrients: Prioritize protein from legumes, tofu, tempeh, and quinoa; iron from lentils with vitamin C for better absorption; calcium from leafy green vegetables, fortified beverages, and seeds. Supplement with B12, possibly omega-3 (from algae), and vitamin D if necessary, especially during periods such as breastfeeding or intense exercise. Adjust portions: athletes need more plant-based protein (1.2-2g/kg of body weight). Practical planning: Create varied weekly menus: breakfasts with oatmeal and nuts, lunches with grain and legume bowls, and dinners with tofu stir-fries.Use apps or shopping lists to include 5 servings of fruits/vegetables daily and omega-3s from nuts. Experiment with recipes adapted to tastes and restrictions such as allergies or low FODMAPs.

Monitoring and adjustments. Track intake with apps like Cronometer to verify macros (45-65% carbs, 20-30% fats, 10-35% protein) and adjust weekly. Reassess every 4-6 weeks with weight, energy, and medical checkups; modify for an active lifestyle or hormonal changes. Seek out vegan communities for support and personalized recipes.

Approaches to the Mediterranean Diet

The traditional Mediterranean diet has key variations depending on approaches adapted to specific health goals, such as cardiovascular, anti-inflammatory, or blood pressure. These differences lie in nutritional emphases, restrictions, and cultural components.

Vs. Anti-inflammatory Diet.

The classic Mediterranean diet prioritizes healthy fats from olive oil and allows moderate red wine consumption, focusing on overall cardiovascular health. In contrast, the anti-inflammatory diet emphasizes omega-3 fatty acids from oily fish, strictly reducing red meat, processed foods, and alcohol to combat chronic inflammation.1

Vs. Atlantic Diet. The Mediterranean diet highlights grains, legumes, and olive oil as an energy base with plant-based antioxidants. The Atlantic diet prioritizes fish, seafood, fruits, and potatoes over grains, with less emphasis on legumes and simpler preparations.

Vs. DASH Diet. Designed to lower blood pressure, DASH strictly limits salt, prioritizes potassium, magnesium, and calcium, and prohibits alcohol and sweets.

The Mediterranean diet allows for moderation in these, focusing on plant fiber and healthy fats without explicit sodium restriction.

Effectiveness of a Diet

The effectiveness of a diet for specific individuals is measured by a combination of objective and subjective metrics, tailored to personal goals such as weight loss, improved energy, or management of medical conditions. Methods such as food diaries, body composition analysis, and biomarker tracking allow for accurate and personalized assessments.

Physical Metrics. Monitor changes in body weight, percentage of fat, muscle mass, and circumferences (such as waist-to-hip ratio) using bioimpedance or calipers, as these surpass simple scales in reflecting actual composition. Compare initial and monthly measurements to adjust the diet according to individual progress.

Dietary Assessment. Record intake with food diaries, 24-hour recalls, or frequency questionnaires to verify adherence to the plan and nutrient balance.

Analyzes whether calories and macronutrients align with personal needs, detecting deficiencies or excesses. Subjective and clinical indicators. Evaluates improvements in energy,Digestion, sleep, and mood are monitored through weekly questionnaires, along with blood tests for biomarkers such as glucose and cholesterol. Monthly follow-up with a nutritionist allows for adjustments based on adherence and actual results.