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A Dietitian’s Guide to Popular Diets

popular diet

Paleo?  Keto?  Blood type diet?   It seems like every week, a different popular diet trend emerges.  As a dietitian, I receive many questions from program participants, family, and friends about how I feel about the newest diet fad.  Luckily, there are two questions that many dietitians and I ask to determine if a diet is based in science and therefore recommended.

  1. Where does the diet stand on allowing or limiting these super foods?
  • Fruits and vegetables
  • Nuts and seeds
  • Whole grains
  • Plant-based oils, primary olive oil
  • Legumes, including beans, peas, lentils, and split peas
  1. Where does the diet stand on allowing or limiting these unhealthy food items?
  • Sugar
  • Red meat
  • Saturated fat
  • Highly processed foods

I have analyzed eight popular diets through the lens of these two questions and listed the PROS, CONS, and whether I would RECOMMEND this diet in the table below:popular diets


1Alkaline Diet: and

2Blood Type Diet:


4Intermittent Fasting: Journal of Nutritional Science, 7, E22. doi:10.1017/jns.2018.13

5Ketogenic: and

6Mediterranean: and


8Whole 30:

6 thoughts on “A Dietitian’s Guide to Popular Diets

  1. Hello,

    I had Gastric Bypass surgery last year about this same time. I have lost 40 pounds but since my surgery was a redo from a Sleeve they say that is about all I would lose. Do you suggest the DASH diet for someone that has had a Gastric Bypass?

    Lee Traub

    1. Hi Lee,

      Thank you so much for reading our blogs and for your question. Congratulations on your success after gastric bypass surgery! Please consult your physician and/or Registered Dietitian Nutritionist (RDN) about the best diet to follow for your condition.

  2. I really learn a lot of stuff about diet and weight loss. Nice content, good read and informative. Great guide, it is really nice to hear a dietitians opinion about this matters.

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