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DIETINGPLAYBOOK

Every popular diet. Broken down in plain English. What it is, who it's for, what to eat, the upside when it's done right, and where most beginners blow it.

Balanced High Protein Low Carb Keto Mediterranean Paleo Carnivore

30% Protein · 40% Carbs · 30% Fat

Balanced

The classic 30 / 40 / 30 split. Sustainable, flexible, hard to mess up.

Best for

Beginners, general health, anyone who wants results without cutting food groups.

How it works

Hit your daily calorie target with roughly equal portions of lean protein, smart carbs, and healthy fats at each meal. No food is off-limits. Portions and quality do the work.

Eat

Chicken, turkey, lean beef, fish, eggs
Rice, oats, potatoes, fruit, whole grains
Olive oil, avocado, nuts, seeds
Greek yogurt, cottage cheese

Skip

Hyper-processed snack foods
Sugary drinks and excess alcohol
Mindless grazing. Eat on a schedule

Pros (done right)

Easy to stick with long term
Supports muscle, energy, and recovery
No social/eating-out drama
Works for fat loss AND lean gains

Watch outs

Easy to over-eat carbs if portions aren't tracked
'Balanced' isn't an excuse to eat junk in moderation forever

Beginner Tip

Build every plate: 1 palm of protein, 1 cupped hand of carbs, 1 thumb of fats, 2 fists of veggies. Done.

40% Protein · 35% Carbs · 25% Fat

High Protein

Muscle-first. Built for lifters who want to stay lean while gaining strength.

Best for

Lifters in a cut, anyone losing fat without losing muscle, recomp goals.

How it works

Anchor every meal with 30. 50g of protein. Carbs go around training, fats fill the gaps. Protein keeps you full and protects muscle in a deficit.

Eat

Chicken breast, lean steak, white fish, salmon
Egg whites + whole eggs
Greek yogurt, cottage cheese, whey protein
Lentils, beans, tofu (plant options)

Skip

Skipping carbs entirely. You still need them for training
Relying only on shakes. Chew your food

Pros (done right)

Maximizes muscle retention in a cut
Keeps you full longer (less snacking)
Higher thermic effect. You burn more digesting it
Faster visible body composition changes

Watch outs

Can get repetitive. Rotate proteins
Drink more water; protein digestion needs it

Beginner Tip

Aim for 0.8. 1g of protein per pound of bodyweight. Hit it daily and the rest gets easier.

35% Protein · 20% Carbs · 45% Fat

Low Carb

Cut the bread, keep the steak. Steady energy, fewer cravings.

Best for

People with strong sugar cravings, desk workers, anyone who feels sluggish on high-carb diets.

How it works

Carbs stay under ~100g/day. Most calories come from protein and healthy fats. Carbs are timed around training when used.

Eat

All meats, fish, eggs
Leafy greens, broccoli, cauliflower, peppers
Avocado, olive oil, nuts, seeds
Berries in moderation

Skip

Bread, pasta, rice, sugar
Most fruit juices and sodas
Sweetened sauces (BBQ, ketchup, dressings)

Pros (done right)

Stable blood sugar. No 3pm crash
Crushes appetite naturally
Often quick early fat loss
Great for insulin sensitivity

Watch outs

Lower training output. Endurance & high-volume lifting can suffer
Not ideal for high-intensity athletes long term

Beginner Tip

Don't fear fat. If you cut carbs AND fat, you're just hungry. Replace the calories.

5% Carbs · 25% Protein · 70% Fat

Keto

Fat-fueled. Carbs locked under 30g. Body burns ketones instead of sugar.

Best for

People hyper-sensitive to carbs, those who want appetite gone, medical use cases (with a doctor).

How it works

Stay under ~25g net carbs/day for 2. 4 weeks until your body enters ketosis. Eat fatty meats, eggs, oils, low-carb veg. Hydrate aggressively and salt your food.

Eat

Fatty cuts: ribeye, salmon, bacon, eggs
Butter, olive oil, coconut oil, avocado
Cheese, heavy cream, full-fat dairy
Leafy greens, zucchini, broccoli

Skip

All grains, sugar, most fruit
Beans, lentils, potatoes, corn
Anything labeled 'low-fat'

Pros (done right)

Hunger almost disappears once adapted
Mental clarity reported by many
Strong fat-loss tool for the right person
Stable energy. No glucose spikes

Watch outs

First 1. 2 weeks ('keto flu') can feel rough. Electrolytes are non-negotiable
Hard to sustain socially
Strength work can dip until adapted

Beginner Tip

Salt, magnesium, potassium. Most 'keto failures' are actually dehydration and low electrolytes.

25% Protein · 45% Carbs · 30% Fat

Mediterranean

The most-studied diet on Earth. Whole foods, olive oil, and longevity.

Best for

long term health, heart and brain support, anyone who hates restriction.

How it works

Build meals around vegetables, fruit, whole grains, beans, and fish. Olive oil is the main fat. Red meat is occasional, sweets are rare, herbs and spices replace processed sauces.

Eat

Fish & seafood (2. 3x/week)
Olive oil, olives, nuts, seeds
Whole grains, beans, lentils, hummus
Vegetables, fruit, fresh herbs

Skip

Ultra-processed snacks
Sugary drinks and pastries
Heavy reliance on red/processed meat

Pros (done right)

Strongest evidence for heart & brain health
Anti-inflammatory by design
Sustainable forever. It's a lifestyle
Easy to eat out and travel on

Watch outs

Carbs are moderate-high. Track portions if cutting
Quality matters: real olive oil, real fish, not deli meats

Beginner Tip

If it grew, swam, or was pressed from an olive. Eat it. If a factory made it. Skip it.

30% Protein · 30% Carbs · 40% Fat

Paleo

Eat like your ancestors. If a caveman couldn't get it, neither can you.

Best for

People with gut issues, those quitting processed food cold turkey, simple rule-followers.

How it works

Eat only whole, unprocessed foods: meat, fish, eggs, vegetables, fruit, nuts, seeds. Skip grains, legumes, dairy, refined sugar, and seed oils.

Eat

Grass-fed meat, wild fish, pasture eggs
All vegetables and fruit
Sweet potato, squash, plantains (carbs)
Nuts, seeds, coconut, avocado

Skip

Grains (wheat, oats, rice, corn)
Beans, lentils, peanuts
Dairy and refined sugar
Vegetable & seed oils

Pros (done right)

Forces a clean, whole-food diet by default
Often clears up bloating and skin issues
Naturally controls calories without tracking
Real food = real nutrients

Watch outs

Cutting grains and legumes can drop your fiber. Eat more veg
Can get expensive (grass-fed, wild)
Athletes may need to add carbs back in

Beginner Tip

Shop only the outer aisles of the grocery store. The middle is where the off-plan stuff lives.

30% Protein · 0% Carbs · 70% Fat

Carnivore

Meat, eggs, and water. Zero plants. The ultimate elimination diet.

Best for

People with stubborn food sensitivities, autoimmune issues, or those who want maximum simplicity and zero cravings.

How it works

Eat only animal products: fatty meat, eggs, butter, and water. No vegetables, no fruit, no grains, no sugar. Salt your food, eat to fullness, and let appetite guide quantity.

Eat

Fatty ribeye, NY strip, ground beef (80/20)
Eggs cooked in butter or tallow
Bacon, lamb, pork belly, salmon
Bone broth, organ meats (optional)

Skip

All plants. Vegetables, fruit, grains, nuts, seeds
Vegetable oils and seed oils
Sugar, sweeteners, and processed foods
Coffee/alcohol (optional. Many cut these too)

Pros (done right)

Wipes out cravings and decision fatigue
Often clears stubborn gut, skin, and joint issues
Hyper-simple. No tracking, no recipes
Stable energy with zero blood sugar swings

Watch outs

Extreme socially. Eating out is hard
Not enough long term research yet
Some people miss fiber/regularity early on
Talk to a doctor if you have heart or kidney issues

Beginner Tip

Start with ribeye, eggs, and salt for 30 days. If you're hungry, eat more fat. Not more meat.

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