Diet discussions often turn into wars: keto vs vegan vs carnivore vs Mediterranean. The problem is that many people search for “the correct diet” like it’s a religion. But most people don’t need a food identity. They need a simple framework to choose an approach they can sustain while meeting basic physiological needs.
This article gives you a practical way to evaluate diets without dogma: define non-negotiables, compare strengths and pitfalls, then decide with data.
The framework: physiological non-negotiables
Before choosing a diet, make sure it covers:
- Enough protein to maintain muscle
- Micronutrients: vitamins and minerals (don’t live on “allowed” ultra-processed foods)
- Fiber or digestive equivalents based on tolerance
- Adequate energy: neither chronic hunger nor constant overeating
- Adherence: you can do it without suffering
If a diet fails two or more, it’s not your diet.
Why tribalism makes you worse
When diet becomes identity:
- You ignore body signals (“I feel awful, but I’m just not strict enough”)
- You become socially rigid
- You choose based on belonging, not health
The goal is health, not a team.
Keto: strengths and pitfalls
Common strengths:
- Can reduce appetite
- Can improve glucose control for some people
Common pitfalls:
- Relying on “keto” ultra-processed foods
- Under-eating protein
- Poor electrolyte management
If you do keto, prioritize whole food and protein.
Carnivore: strengths and pitfalls
Some reported strengths:
- Extreme simplification (fewer decisions)
- Digestive symptom relief in certain cases
Risks:
- Low variety and micronutrient issues if poorly done
- Constipation or tolerance problems
- Social friction
If you try it, treat it as an experiment with monitoring—not a religion.
Vegan: strengths and pitfalls
Strengths:
- High nutrient density if well designed
- More fiber and phytonutrients
Risks:
- Not enough protein
- Deficiencies (B12, iron, omega-3, etc.) without planning
A well-built vegan diet requires intention, not just restriction.
Mediterranean: strengths and pitfalls
Strengths:
- High adherence for many
- Good balance of fats, fiber, and variety
Pitfalls:
- Mislabeling bread, pasta, and wine as “Mediterranean” without structure
Done well, it’s often a strong default.
How to decide: questions that work
- What is the priority right now (weight, glucose, energy, digestion)?
- Which approach can I sustain for 3 months without hating it?
- What metrics will tell me it’s working (waist, energy, sleep, labs)?
A 21-day test protocol
Choose one approach and define an experiment:
- Three simple rules (for example: protein at each meal, no sugary drinks, 20-minute walk)
- One weekly metric (waist or average weight)
- One daily metric (energy 0–10)
If it improves and is sustainable, continue. If not, adjust or change.
A simple menu template (so you stop improvising)
No matter the diet, this structure prevents common mistakes:
- Meal 1: protein + vegetables + a quality fat
- Meal 2: protein + vegetables + carbs adjusted to activity
- Snacks: optional; if used, keep them protein-based or fruit/yogurt as tolerated
Signs a diet doesn’t fit you
- Worse sleep and higher anxiety
- Constant hunger or binge episodes
- Declining physical performance
- Persistent digestive issues
If these appear, adjust the approach before blaming yourself.
How to choose in three steps
- Pick one diet for 21 days
- Define three non-negotiables (protein, whole foods, sleep)
- Track two metrics and decide without drama
This reduces noise and restores control.
Avoid the pendulum effect
A common mistake is jumping from diet to diet every week. To prevent that:
- Decide in advance how long the test will be (21 days)
- Don’t change rules mid-week unless there’s a clear problem
- Judge trends, not one bad day
If it works 80% of the time, that’s a win. The goal is a stable system, not a perfect streak.
Adjustments by goal (examples)
If your goal is fat loss
- Keep protein high and reduce ultra-processed foods
- Use a stable eating window (no constant snacking)
- Walk after meals
If your goal is muscle gain
- Ensure protein and enough carbs around training
- Avoid aggressive calorie deficits
- Sleep more: muscle is built through recovery
If your goal is energy and digestion
- Simplify ingredients for seven days
- Remove liquid sugar and limit alcohol
- Reintroduce fiber gradually if tolerated
One more guardrail
If your plan increases anxiety, worsens sleep, or makes you socially isolated, it’s not sustainable. Adjust the strategy so it supports health and a real life.
Conclusion
You don’t need the perfect diet. You need a strategy that meets non-negotiables, lowers friction, and improves real metrics. Use the framework, avoid tribalism, and remember: the best diet is the one you can sustain with good health and a real life.
Knowledge offered by Dr. Peter Attia