How to Learn 100 Dietary Theories in 10 Minutes

How To Learn 100 Dietary Theories In 10 Minutes

Diet Timing Carbs Fats Protein Cooking 1. Paleo Non-specific Allowable Non-specific Animal, fish, Cooked and raw carbs include eggs, nuts, fruits, seeds only squashes, sweet potatoes and honey. And/or excludes grains, legumes, dairy and most sweeteners.

2. Vegan Non-specific All Non-specific Plant protein Cooked and raw only; No animal sources. No eggs or dairy.

3. Macrobiotic Non-specific 40-60% of Nuts & seeds, Tofu, miso, Cooked and raw diet is whole only 2-3 tempeh; grains; 20- times per seafood, nuts & 30% of diet week seeds only 2-3 is vegetables times per week (including sea vegetables)

Diet Timing Carbs Fats Protein Cooking 4. Zero Belly Diet 4 meals per Non-starchy Eat MUFAs1 Animal & plant Cooked and raw day (no longer vegetables at every meal protein allowed than 4 hours only apart)

5. South Beach Phase 1 (14 About 10% of About 40% of About 50% of Cooked and raw days) - diet. diet. the diet. focus encouraged to Excludes Restricted on beef, poultry, eat 3 meals most saturated seafood, eggs and 3 snacks carbohydrate fats. daily s except non-starchy veggies, fruits & beans Phase 2 (until Progressively Increased About 50% of Cooked and raw goal weight) added back from Phase 1. the diet. focus in. White on beef, poultry, potatoes are seafood, eggs still restricted. Phase 3 Focus on Still limiting Still high, focus Cooked and raw (maintain for vegetables, saturated on beef, poultry, life) fruit & fats. Focus seafood, eggs & limited whole on MUFA & cheese grains. PUFA2.

1 Monounsaturated fatty acids 2 Polyunsaturat-ed fatty acids

Diet Timing Carbs Fats Protein Cooking 6. Weight Watchers Stay within Non-specific Non-specific Non-specific Cooked and raw allotted daily points

7. Mediterranean Non-specific About 50%. Between 20- Between 10- Cooked and raw Focus on 35%. Focus 35%. Limit red fruits, on MUFA meat vegetables, sources like potatoes, olive oil, whole grains nuts/seeds, and beans and avocados. Minimal low- fat dairy

8. The Zone Eat within 1 40% 20% 30% cooked & raw hour of Preferably (primarily waking & low glycemic MUFAs) within 1 hour foods) of going to bed, 5-6 smalls meals a day and no more than 5 hours without food

Diet Timing Carbs Fats Protein Cooking 9. Atkins Recommende About 20 Non-specific High protein Cooked and raw d to have 3 grams net encouraged meals & 2 carbs daily snacks (of these, 12- 15g should in from vegetables)

10. Volumetrics 3 meals & 2 All high Low-fat All high volume, Cooked and snacks and a volume, low sources low calorie raw, often dessert daily calorie increased cooking preparation

11. Nutrisystem 3 Nutrisystem About 55%. 20% About 25%. Cooked, raw & meals & Certain low Certain nuts & prepackaged dessert glycemic fresh meat on foods fruits & top of your vegetables prepackaged on top of meals your prepackaged foods

12. Ketogenic Non-specific 5%; between 60-75% 20-35% Cooked & raw 20-50 grams per day

Diet Timing Carbs Fats Protein Cooking 13. Raw Food Non-specific 75-80% in 75-80% in the 75-80% in the At least 75% of the food’s food’s raw food’s raw state your diet is raw state state consumed raw (104-118° F Maximum)

14. Intermittent Fasting Fast between Nothing Nothing while Nothing while Cooked & raw 14-20 hours while fasting; fasting; non- fasting; non- OR fast for a non-specific specific while specific while full 24 hours while not not fasting not fasting once or twice fasting weekly.

15. Gerson Non-specific Focuses a lot Only organic, Prohibited Organic only & on raw fruit fresh flax oil consumed in & vegetable their most juices. natural form Berries, pineapple, cucumbers are prohibited

Diet Timing Carbs Fats Protein Cooking 16. Fruitarian Sometimes 75% raw fruit Up to 10% Nuts and seeds 75% raw non-specific; & leafy coming from some follow greens, avocado, nuts eating only 1 celery, and seeds kind of food at cucumbers, a time and tomatoes & waiting 45-90 sweet bell min before peppers eating another food

17. Lacto vegetarianism Non-specific Non-specific All non- No eggs but Cooked & raw animal consumes dairy sources of & other non- fats with the animal sources exception of protein fat from dairy

18. Lacto-ovo Non-specific Non-specific All non- non-animal Cooked & raw vegetarianism animal sources protein sources of with the fats with the exception of exception of dairy & eggs fat from dairy & eggs

19. Pescatarian Non-specific Non-specific All non- Consumes non- Cooked & raw animal animal sources sources with the exception of fish and seafood

Diet Timing Carbs Fats Protein Cooking 20. DASH (dietary Non-specific 55% About 20- About 20% Cooked & raw, approaches to stop 25%. Dairy is limit sodium in hypertension) low-fat only foods & cooking to 2300mg max

21. Elemental Non-specific Honey, Ideally Amino acid Minimal due to dextrose, medium powder small food list glucose chain flavored triglyceride liquid and oil or coconut grape syrup oil only

22. Swank Non-specific High grains, Maximum of No red meat, Cooked & raw fruits & 3tsp including pork, vegetables saturated fat, 2 oz medium fat 4-10 tsp meats daily unsaturated fat

23. Specific Non-specific No grains, Nuts & seeds Unprocessed Cooked & raw carbohydrate diet sugar or meats (SCD) starches. Select legumes only

24. Pritikin Non-specific Non-specific Very low 1 serving daily Cooked & raw saturated fat of fish or lean (no coconut protein (no egg oil, butter) yolks)

Diet Timing Carbs Fats Protein Cooking 25. Abs Diet 6 smalls meals About 45- About 25- About 30%, Cooked & raw daily 50% 30%. e.g. lean meats & olive oil, nuts eggs

26. ADD/ADHD Diet Non-specific Complex Ensure High protein Cooked & raw carbs and omega-3 minimize fatty acids simple carbs

27. Feingold diet Non-specific Non-specific Non-specific Non-specific Cooked & raw but avoid processed foods with any artificial coloring, sweeteners, flavors, BHT, BHA & TBHQ

28. Anti-Estrogenic Non-specific Non-specific Nuts & seeds, Limit red meat Cooked & raw olives, avocado, low-fat dairy

29. Aquavore Non-specific Focus on Almonds & Soy products, Cooked & raw cherries & peanuts salmon, lean lentils beef, chicken, turkey, tuna

Diet Timing Carbs Fats Protein Cooking 30. Ayurvedic Non-specific Specific food Specific food Specific food Cooked & raw. list for type list for type list for type Focus on room (vata, pitta (vata, pitta or (vata, pitta or temperature or kapha) kapha) kapha) water instead of cold water

31. Aztec Phase 1: 3 chia Non-specific Chia seeds Turkey & fish Phase 1 is chia smoothies smoothies only, only then cooked & raw foods as listed Phase 2: 2 chia smoothies and food lunch Phase 3: 3 meals

32. Biggest Loser Diet Non-specific About 50% 25% with 5% About 30% Cooked & raw maximum with an from emphasis on saturated fat more cooking

Diet Timing Carbs Fats Protein Cooking 33. Blood Type diet Type O: non- Select food Select food Select food list Cooked & raw specific list for ideal list for ideal for ideal foods. foods. foods Focus on animal Minimal protein & grains saltwater fish (ideally gluten free). Focus on lentils, corn, kidney beans, cabbage Type A: Select food Select food Select food list smaller, more list for ideal list for ideal for ideal foods. frequent foods foods Focus on non- meals animal sources Type B: non- Select food Select food Select food list specific list for ideal list for ideal for ideal foods foods and foods and and avoid avoid corn, avoid peanut chicken wheat, butter & buckwheat, sesame seeds lentils & tomatoes

Diet Timing Carbs Fats Protein Cooking Type AB: non- Select food Select food Select food list specific list for ideal list for ideal for ideal foods foods and foods and focus on focus on tofu & seafood green vegetables

34. Blue Zone Non-specific All and focus All and focus Focus on eating Cooked & raw on eating on eating until 80% full & until 80% full until 80% full only 2 animal servings per week

35. Body Ecology diet Non-specific 80% ocean From the 20% animal Cooked & raw vegetables & protein protein non-starchy sources, vegetables, butter, minimal coconut oil & starchy seed oils vegetables, grain like seeds, lemons, limes, cranberry & black currants

Diet Timing Carbs Fats Protein Cooking 36. Body For Life Diet Non-specific 40-50%, Low fat 40-50%, focus Cooked & raw avoiding on lean meats, with 1 "free" day refined avoid egg yolks where you can grains eat whatever you want

37. Body Reset 3 smoothies, 1- About 60% About 20% About 20% Raw & cooked 2 snacks (cooking comes into play in phase 2 and 3)

38. Calorie Restricted Non-specific All All All Raw & cooked

39. Candida diet Non-specific Eliminates Avoid Avoid Focus on raw & fruit, added processed & processed steamed foods sugar, most unhealthy meats in the beginning starchy fats vegetables, and high glycemic load foods.

40. China Study Diet Non-specific 90-95% Plant Non-animal Non-animal Cooked & raw sources of sources sources whole foods

41. Clean Diet 3 meals with Focus on Nuts, seeds, Wild fish, Cooked & raw breakfast & vegetables, nut butters, organic chicken dinner being fruit, gluten avocado & and turkey smoothies free grains, coconut oil beans, lentils & legumes

Diet Timing Carbs Fats Protein Cooking 42. Dairy Free Non-specific Non-specific Non-dairy Non-dairy Cooked & raw sources sources

43. Dukan Non-specific About 35- About 20% About 40% Cooked & raw 40% through each of the 4 phases

44. Eco -Atkins Non-specific About 25% About 45% About 30% Cooked & raw from non- from non- animal animal sources sources

45. Edenic Diet Non-specific The majority In natural Excludes soy & Mostly raw of the diet state cooked protein foods consists of since it was not fruits, available in the vegetables, "Garden of and legumes Eden"

46. Elimination Diet Non-specific All starches No dairy, nuts No eggs, dairy, Cooked & raw are & seeds. soy. eliminated (except sometimes rice & buckwheat). Citrus fruits may be eliminated.

Diet Timing Carbs Fats Protein Cooking 47. Engine 2 Non-specific, About 65- About 25%, About 10-15%, Cooked & raw Each week for 70% no vegetable no dairy or 4 weeks you oils animal products eliminate or add more foods to get to the diet's daily plan

48. F2 Plan Non-specific Consume 2 Limit fat Non-animal Cooked & raw but breakfast slices of high intake sources are needs to be fiber bread ideal, but fish is 1/2 grapefruit, daily along allowed bowl of high with leafy fiber cereal & greens, green-colored whole grains banana & legumes. Low glycemic fruits

49. Fat Flush Plan 3 phase detox Low Focus on Lean protein Cooked & raw plan otherwise glycemic omega 3s & sources non-specific fruits, 6s vegetables, minimal select grains

Diet Timing Carbs Fats Protein Cooking 50. Flat Belly Diet Eat 1 MUFA About 50% About 25%, About 25% Cooked & raw food per meal from fruits, from vegetables, avocados, legumes, & olive oil, nuts whole grains & seeds. Limit saturated fats

51. Flexitarian 3 meals & 2 About 55%. About 25- About 15%. Cooked & raw - snacks All whole 30%. Focus Focus on non- emphasis on food sources. on non- animal sources home cooking animal like tofu, nuts & sources seeds, lentils. Eggs are allowed.

52. Low FODMAP Non-specific About 45%. About 40- About 15%. Low Cooked & raw Gluten free 45%. Lactose FODMAP foods grains, free choices include beef, specific fruits for dairy and chicken, eggs, & vegetables olive oil fish, lamb, pork, that are low shellfish, turkey FODMAP. Avoid legumes & certain fruits & vegetables

Diet Timing Carbs Fats Protein Cooking 53. Food Combining Do not Non-specific Non-specific Non-specific Cooked & raw combine carbohydrates & proteins from different foods at the same meal. Can be combined with neutral foods.

54. Gabriel Method Emphasis on Non-specific Avoid Avoid Cooked & raw including processed processed with raw foods omega-3s, sources sources being protein & live encouraged at foods at each each meal meal. Visualization of your ideal body daily & stress management are recommended daily

Diet Timing Carbs Fats Protein Cooking 55. The Daniel Plan Non-specific 50% non- Olive oil, 25% lean Cooked & raw starchy coconut oil, protein or vegetables, butter, nut & vegetables 25% starch seeds protein or whole grains. Minimal low- glycemic fruit

56. Genotype Non-specific Cooked & raw Hunter Buckwheat, Butter, ghee, Red meat, rice, berries olive oil, poultry, fish, flaxseed eggs, limit most dairy Gatherer Millet, oats, Almond, Buffalo, venison, mushrooms flaxseed, fish, eggs, and “live” olive oil, cottage cheese foods, citrus hemp and berries Teacher Buckwheat, Borage, chia, Limited red oats, rice, ghee, hemp, meat and wheat most olive, poultry. Non- fruits, and safflower crustacean “live” foods seafoods, eggs, some dairy, beans

Diet Timing Carbs Fats Protein Cooking Explorer Rice, millet, Chia, ghee, Limited red sprouted hemp, olive meat and wheat, some oil poultry. fruits, and Selected fish. “live” foods No eggs. Limited dairy but whey is allowed. Warrior Limited rice Plant-based No red meat or but other oils poultry. Some whole grains fish, eggs. are allowed. Limited dairy. “Live” foods Vegetable and select proteins fruits. Nomad Rice, millet, Plant and fish Wild red meat, oat, “live” oils most fish, eggs, foods, most most dairy, fruits most vegetable proteins

57. Gluten Free Non-specific Only gluten- Non-specific Non-specific Cooked & raw free grains

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 18 Diet Timing Carbs Fats Protein Cooking 58. HCG diet 3 meals 2 serving Very low 200g daily from Cooked & raw vegetables select list with and fruit visible fat from select trimmed off list and 1 meat breadstick or melba toast daily

59. The Hormone Cure Non-specific Grain free, Nuts & seeds, Avoid pork and Cooked & raw focus on coconut oil red meat vegetables & fruit

60. The cheat system Non-specific All in All in All in Cooked & raw diet moderation moderation moderation focusing on focusing on focusing on "better" "better" "better" choices choices more choices more more and more and more and more

61. HMR Diet Non-specific HMR shakes, HMR shakes, HMR shakes, Cooked & raw meal- meal- meal- replacement replacement replacement foods & foods. About foods. About select fruit & 15% 15% vegetables. About 65- 70%

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 19 Diet Timing Carbs Fats Protein Cooking 62. IBS diet Non-specific Generally Generally Focus on lean Cooked & raw. limit or avoid avoid high fat meats and fish Often lactose beans, & fried foods free dairy is cabbage, used broccoli, Brussels sprouts, cauliflower, peas, onions, citrus fruits, berries & grains

63. Jenny Craig 3 meals & 1 Prepackaged Prepackaged Prepackaged Cooked snack daily foods foods foods

64. Juicing Non-specific All fresh Typically not Typically not Raw vegetables & included included fruits

65. Kosher Diet Meat, fowl & Non-specific Non-specific Non-specific Cooked & raw dairy foods according to are not eaten timing rules in the same previously meal (this stated does not include fish). 3-6 hours between meat & dairy consumption

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 20 Diet Timing Carbs Fats Protein Cooking 66. LA Weight Loss Non-specific Mix of Low fat Limit red meat Cooked & raw prepackaged & higher sodium foods and containing specific proteins like foods list for shellfish & fresh fruit, cottage cheese vegetables & grains

67. Clear Liquid Diet Non-specific Fruit juices No fat No protein Raw without pulp, soda, tea, coffee, gelatin, vegetable juice, sports drink, honey, hard candy & ice pops

68. Locovore Non-specific All from local All from local All from local Cooked & raw sources only sources only sources only

69. TLC (Therapeutic Non-specific Between 45- About 20- 15% from lean Cooked & raw Lifestyle Change) 65% 35%. sources diet Saturated fat not to exceed 7% daily

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 21 Diet Timing Carbs Fats Protein Cooking 70. Low Glycemic Index Non-specific Foods with a Non-specific; Non-specific; Cooked & raw glycemic with with attention index of 1-55. attention to to glycemic glycemic index index

71. Low Fat Diet Non-specific Non-specific All as long as Non-specific Cooked & Raw you consume less than 20% of your calories from fat daily

72. Master Cleanse Non-specific Maple syrup None None This beverage fresh only, no squeezed cooking lemons, cayenne

73. Mayo Clinic Non-specific Unlimited 3-5 servings About 20%. 3-7 Cooked & raw fruits, daily servings and vegetables includes dairy and 4-8 servings whole grains

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 22 Diet Timing Carbs Fats Protein Cooking 74. Medifast 6 small meals About 40- About 20%. About 40%. Cooked & raw daily 45%. Prepackaged Prepackaged Prepackaged foods & foods & snacks foods & snacks to to choose from snacks to choose from and minimum of choose from 1 lean protein and choice minimum of 1 green vegetable choice

75. MediterrAsian Way Non-specific Gluten free Focus on Limit red meat. Cooked & raw grains if plant sources Focus on fish eating grains & fat from fish

76. Traditional Asian diet Non-specific About 50% 30-35% About 15% Cooked & raw 77. Migraine Avoid Limit or Non-specific Limit or avoid Cooked & raw skipping avoid foods foods that meals for long that contain contain periods of MSG, tyramine like time caffeine, aged cheeses, onions, cured sausages aspartame, & smoked fish, alcohol deli meats & hotdogs

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 23 Diet Timing Carbs Fats Protein Cooking 78. Spark Solution diet Non-specific 45-65% 20-35% 15-35% Cooked & raw (no eating out in the first 3 weeks)

79. Omnivore Non-specific Low intake Moderate Focus on lean Cooked & raw intake meat

80. OPTIFAST Non-specific Full meal Full meal Full meal Pre-prepared replacement replacement replacement foods only program program program

81. Organic Non-specific At least 90% At least 90% At least 90% Cooked & raw organic organic foods organic foods foods

82. Ornish 5-6 small About 60- About 10-15%. About 10-20%. Cooked & raw meals daily 70% Low fat dairy, Avoid all meat avoid oils, avocados, olives, nuts & seeds

83. Acid Alkaline Diet Non-specific 80% alkaline 80% alkaline 80% alkaline Cooked & raw foods (pH of foods (pH of foods (pH of 7- 7-14) 7-14) 14), avoid red meat

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 24 Diet Timing Carbs Fats Protein Cooking 84. Prediabetes Diet Non-specific Non-specific Low fat dairy Lean protein Cooked & raw foods, if you sources eat dairy

85. Slim Fast 6 small meals About 50% About 30% in About 20% Prepare the daily from the from prepackaged prepackaged prepackaged prepackaged foods foods, foods foods & lean veggies & protein starches

86. Sonoma Non-specific Fruits, 3 servings Nonfat dairy, Cooked & raw vegetables, daily. Choose lean meat, whole grains, from nuts, seafood glass of wine, olive oil, or honey avocados

87. Super Shred Specifically Specific meal Specific meal Specific meal Cooked & raw changes to plan not to plan not to plan not to be achieve “diet be altered be altered altered much confusion”: much much sometimes 2 meals, up to 6.

88. USDA Plate Non-specific 45-65%. 20-35%. Just 10-35% Cooked & raw focus on limit trans-fat whole grains, & limit vegetables, saturated fats fruits, beans & legumes

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 25 Diet Timing Carbs Fats Protein Cooking 89. Virgin Diet 1-2 meals are Eliminate Eliminate Protein powder Cooked & raw shakes corn, sugar, dairy & & lean protein. & peanuts. Eliminate dairy, sweeteners. soy, eggs Focus on whole food sources that are high fiber & low- glycemic carbs. Fermented foods.

90. 17 Day Diet Non-specific About 40- About 20% About 40%, Cooked & raw, in first phase 45% in the on average in Lean protein can eat out on first phase the first sources in the weekends only (rapid weight phase (rapid first phase loss) weight loss) (rapid weight loss)

91. Bulletproof Diet Varies 20-30% total 50-60% total 20% total Raw & cooked depending if calories from calories from calories from gently trying to lose carbs. healthy fats grass-fed beef, weight or Eliminate all full fat, raw maintain grains, sugar, dairy, wild health & legumes. caught seafood

92. Vegetarian Non-specific Non-specific Meat-free Meat-free Cooked & raw sources sources. Dairy is allowed.

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 26 Diet Timing Carbs Fats Protein Cooking 93. Supercharged Non-specific About 30% About 30% About 40% Cooked & raw Hormone Diet

94. Anti-inflammatory Non-specific 40-50% About 30% About 20-30% Cooked & raw Diet with limited animal sources

95. 3 Day Diet 3 days per About 60% About 10% About 30% Cooked & raw week follow specific meal plan. The rest of week, eat in moderation.

96. Dr. Bernstein’s 6g carbs are 30g daily Eat enough Eat enough to Cooked & raw Diabetes diet eaten at to maintain maintain breakfast, 12g satisfaction satisfaction until at lunch & 12g until next next meal at dinner meal

97. Ultrametabolism Non-specific Whole foods, Whole foods, Whole foods, Cooked & raw non- non- non-processed processed processed protein carbohydrate fats s

98. The Leptin Diet 3 meals per 30% 40% 30% Cooked & raw day & no snacking. Eat 20-30g protein at breakfast

© 2016 Health Coach Institute | (888) 822-1284 ext. 2 | [email protected] | www.healthcoachinstitute.com Copyright © 2016. All Rights Reserved pg 27 Diet Timing Carbs Fats Protein Cooking 99. P.I.N.K. Method Non-specific Mostly Non-specific Lean protein Cooked & raw limited to with emphasis vegetables on cooking at home 100 The Clean Diet Breakfast & No gluten or Extra virgin About 20g per Cooked & raw dinner are flour olive oil meal. No soy, liquid meals, red meat, dairy lunch is a solid meal.