Diet Culture will tell you THIS diet is the best and THAT diet is the worst, but the truth is that most diets have contradicting risks and benefits because what is great for one person can be the exact opposite for another. So, how do you decide what to eat?? Our goal is to look at diets, fads and trends from a relatively neutral perspective, in order to assess suitability without getting caught up in the popularity or fixating on one potential benefit, while ignoring many potential downfalls. We will look at the pros, cons, and special considerations for women who might want to try intermittent fasting, the keto diet, vegan, vegetarian, carnivore, or mediterranean diet. All of the information gathered here is meant for women and women’s health. Each diet may have different considerations if applied to men.

Before we go too far, it is worth noting that the changes you feel when you change the way you eat can be due to what you’re eating and also about what else you’re NOT eating. For example, if you decide to start eating a vegan diet and you feel better, is it because of the vegan foods you are eating, or did you leave behind a diet full of processed foods and junk?

I want to also share my own bias right up front. Beyond prioritizing a whole-food, well-balanced diet, I am personally in favor of the Mediterranean diet. I believe it is the best option available in terms of defined “diets”. It is consistently reported as positive across multiple disciplines and the “cons” are ones that I am personally willing to tolerate. I also appreciate that it includes exercise and social connection in its recommendations.

Intermittent Fasting

Intermittent fasting (IF) involves cycling between periods of eating and fasting. Common methods include the 16:8 method (16 hours fasting, 8 hours eating) or alternate-day fasting. While IF has shown various health benefits, its effects on women can differ from men due to hormonal and metabolic differences.

Pros:

Promotes weight loss and fat burning

Improves insulin sensitivity

Supports cellular repair

Reduces inflammation

Simplifies meal planning

May improve mental clarity

Cons:

Can disrupt hormones and menstrual cycles

Increases cortisol levels

Risk of underrating or nutrient deficiencies

Unsuitable for pregnancy or breastfeeding

Potential for overeating in feeding windows

Socially restrictive

Tips for women who want to try intermittent fasting:

Try shorter fasting periods, such as 12:12 fasting window or alternating fasting days

Monitor menstrual health

Balance with nutrient dense meals

Individualization is key

Consult with a dietician or healthcare professional.

Keto Diet

The ketogenic (keto) diet is a low-carbohydrate, high-fat diet designed to induce a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. While the keto diet can be effective for weight loss and improving metabolic health, its impact on women is influenced by factors such as hormonal balance, life stage, and individual health conditions.

Pros:

Effective for weight loss and reducing hunger

Stabilized blood sugar levels

May improve symptoms of PCOS and epilepsy

Encourages high intake of healthy fats

May enhance focus and energy in some women

Cons:

Risk of nutrient deficiencies (fiber, vitamins, minerals)

Potential hormonal imbalances (thyroid, menstrual cycle)

May increase cholesterol levels

Can lead to “keto flu” symptoms initially

Difficult to sustain long term

Limited research on long-term effects

Keto is not typically recommended for:

High-intensity athletes

Pregnant or breast-feeding women

Women in their reproductive years

Vegan Diet

A vegan diet excludes all animal-derived products.

Pros:

Improved heart health

Weight management

Hormonal balance

Reduced risk of chronic diseases

Improved digestive health

Skin health

Ethical and environmental benefits

Cons:

Risk of deficiencies in B12, iron, calcium, and omega-3s

Requires careful planning to meet protein and nutrient needs

May not suit women with higher energy or nutrient demands

Potential for overeating processed foods

Socially challenging in some settings

Tips for women on a vegan diet:

Utilize supplements

Be sure to get iron-rich foods and good calcium sources

Monitor health (i.e. regular blood tests)

Vegetarian Diet

A vegetarian diet excludes meat and fish, but typically includes dairy and eggs (lacto-ovo vegetarian).

Pros:

Easier to follow than vegan diet, while offering similar health benefits

High in fiber, vitamins, and antioxidants

Reduces risk of chronic diseases

Supports ethical and environmental concerns

Allows more flexibility with dairy and eggs for nutrients

Cons:

Risk of nutrient deficiencies in iron, B12, omega-3s

Potential for overeating processed vegetarian foods

May require careful meal planning for protein intake

Weight management results vary depending on food choices

Tips for women on a vegetarian diet:

Pair iron-rich foods with vitamin C to enhance absorption

Utilize supplements

Diversity protein sources

Be sure to get enough calcium and vitamin D

Plan meals carefully

Monitor nutrient levels

Carnivore Diet

The carnivore diet is a highly restrictive eating plan consisting only of animal products such as meat, fish, eggs, and some dairy. While it has gained popularity for its purported health benefits, it also presents significant challenges, particularly for women.

Pros:

High in bio-available nutrients, such as iron, B12, and zinc

Simplifies food choices

May improve autoimmune or gut issues short-term

Can stabilize blood sugar levels

May support weight loss

Cons:

Can cause severe nutrient deficiencies in fiber, vitamin C, and magnesium

Risk of hormonal imbalances

Long-term health risks, such as high cholesterol or heat disease

Unsustainable for many

Socially restrictive and impractical

Potential adverse effects on gut health

Tips for women on a carnivore diet:

Supplement key nutrients

Monitor health markers

Incorporate variety

Listen to your body

Consult a healthcare professional

Mediterranean Diet

The Mediterranean diet emphasizes whole foods like fruits, vegetables, whole grains, olive oil, nuts, legumes, fish, and moderate wine consumption. It's widely regarded as one of the healthiest diets and is particularly beneficial for women at various life stages.

Pros:

Well-balanced and nutrient rich

Supports heart health and reduces inflammation

Promotes sustainable weight management

Rich in antioxidants and healthy fats

Easy to follow and culturally adaptable

Encourages social eating

Cons:

May require more effort and cost to prepare meals

Risk of overeating calorie-dense foods, such as nuts and oils

May not support rapid weight loss goals

Limited guidance on portion sizes

Tips for women following the mediterranean diet:

Mind portion sizes

Make sure to get calcium and vitamin D, especially if not eating dairy

Include omega-3 sources

Meal prep- plan in advance to help mitigate the time and nutrient gap concerns

Personalize the diet

What should we actually eat??

Woof. As you can see, there is a wide range of options. I generally observe that the more restrictive a diet is, the more careful you need to be. There are some very appropriate times to utilize more restrictive diets, but they are not typically sustainable, nor recommended, long-term. Removing entire food groups (unless required due to allergies), is typically less-sustainable and also not recommended. The great news is: you don’t have to pick any diet! You can just eat food!

There are many individual factors that should influence diet choice: personal health factors and risks, stage of life (i.e. pregnancy, menopause), level of activity, taste and preferences, amount of time you’re willing to invest, availability and accessibility of certain foods, food allergies, and cost. If you’re interested in making changes to your diet, I would recommend first tracking what you’re currently eating for 1-3 weeks. Then, identify your goals and compare them to what you’re already doing. From there, you can identify how and where to make adjustments. And if you need help, hire your friendly, neighborhood Health Coach!

When in doubt, follow these general recommendations to eat healthily without following a particular diet:

Prioritize whole foods

Choose lean proteins

Balance macronutrients

Aim for a balanced plate - half filled with fruits and veggies, a quarter with lean protein and a quarter with whole grains or starchy vegetables

Include healthy fats

Ensure adequate protein intake

Eat colorfully

Stay hydrated

Limit added sugars, refined food and alcohol.

Good luck out there. I’m always rooting for you.