Pick the approach
Honest guides to the diet approaches people actually try, from calorie counting and high protein to keto, Mediterranean, plant-forward, DASH, and GLP-1. Find the one that fits your life, then let Fuel handle the daily targets.
Calorie Counting
Your calorie target is a hypothesis, not a number.
High-Protein Diet
High-protein eating supports fat loss, muscle retention, appetite control, and recovery, and it pairs with nearly any food preference. The hero number is per-meal: 0.4 g per kg of body weight, four times a day.
Keto Diet
The keto diet is a very low-carb, high-fat approach that pushes the body into ketosis, a metabolic state where ketones provide a larger share of fuel.
Mediterranean Diet
The Mediterranean diet is the most studied way of eating in the world, and the most misunderstood.
GLP-1 Diet
If you're taking GLP-1 medications like semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), your relationship with food has probably changed dramatically.
Low-Carb Diet
A low-carb diet restricts carbohydrates and leans more heavily on protein and fat.
Low-Fat Diet
An honest, spectrum-based guide to low-fat eating, from general guidelines through Pritikin, Ornish, and Esselstyn, plus the medical indications where fat restriction is genuinely first-line therapy.
DASH Diet
The DASH diet stands for Dietary Approaches to Stop Hypertension, and it's the most rigorously trialed eating pattern ever built around blood pressure.
Vegetarian Diet
Vegetarian eating done well: the easy mode of plant-based diets with eggs, dairy, and the Adventist Health Study 2 longevity data showing 12% lower all-cause mortality. Plus the protein-combining myth, hidden animal ingredients, and a 4-week transition plan.
Vegan Diet
A well-built vegan diet is one of the best diets ever studied for human health.
Slow-Carb Diet
Tim Ferriss popularized the slow-carb diet in The 4-Hour Body in 2010, and it has stayed relevant because the structure is unusually clear: a short list of allowed foods, five rules, and one day off per week.
Intermittent Fasting
An honest guide to intermittent fasting protocols, from 16:8 to alternate-day fasting, covering what the randomized trials actually show, the metabolic switch, the autophagy claims that outrun the human evidence, and the mortality evidence.
Paleo Diet
Short trials of the complete paleo pattern report metabolic improvements in people with type 2 diabetes or metabolic syndrome. Here is what the trials found, why the early advantages fade, and how to manage the diet's nutrient gaps.
Volumetrics Diet
Volumetrics uses energy density instead of macro exclusions. Build meals around water-rich, fiber-rich foods so a larger amount of food can fit inside a calorie deficit.
Whole30 Diet
A 30-day elimination and reintroduction protocol with no published controlled trial of the branded program and a rule list that has changed over time. Here is what the program asks of you and what backs it.
Anti-Inflammatory Diet
The anti-inflammatory diet is not one clinical protocol. It is a food-scoring concept built on the Dietary Inflammatory Index, with randomized evidence in rheumatoid arthritis and metabolic syndrome and limited case-series and cohort evidence in IBD.
Carnivore Diet
The carnivore diet eliminates plant foods and dietary fiber. Here is what the limited evidence can establish, which nutrient gaps appear in modeled diets, and what to discuss with a clinician before trying it.
Flexible Dieting
Flexible dieting fixes calories and protein, sets a floor for food quality, and lets everything else move. This guide covers setup, targets, tracking, adjustment, and the failure modes that turn flexibility into drift.
Low FODMAP Diet
A three-phase elimination and reintroduction protocol for IBS-type gut symptoms, built from the Monash trial data and adapted for athletes who need to protect fiber and training fuel while they test triggers.
MIND Diet
The MIND diet was developed at Rush University to study dietary patterns associated with cognitive decline and Alzheimer's disease.
Zone Diet
The Zone Diet fixes every meal at a 40/30/30 carb-protein-fat ratio using a block-counting system. This guide tests the eicosanoid theory against the trial record and compares blocks with counting grams.
