Starting a New Diet

What should you know before starting a new diet?

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One of the most common and controversial issues is diet.

Everybody has a different take, and unfortunately, a lot of wrong and misleading information is out there as it seems a highly lucrative business. Google is not helping either to assist you to find the perfect diet.

As a master certified transformational nutrition coach, I studied over 150 diets and eating approaches.

I will not list all of them but take the most popular diets, compare them for you and share my recommendations with you!



The diet is comprised mainly of plant-based foods like vegetables, fruit, beans, and legumes, as well as grains

What does it exclude?

A vegan diet excludes all animal products and animal-derived ingredients, including meat, fish, eggs, and dairy products.

Why should you try?

Focusing mainly on plant-based foods, this diet can be very high in fiber, vitamins and minerals and low in processed foods.

It can help to maintain a healthy weight and prevent the onset of disease because you are avoiding all of the saturated fat and high-calorie content of animal foods

What are the disadvantages?

Vegan diets can be low in some key nutrients, like B12 and iron. They can also be high in processed foods and carbs if you’re not careful to eat properly balanced meals or opt for quick/fast food choices when you’re on the go and can’t find healthy vegan options or restaurants.



Vegetarians eat plant-based foods like vegetables, fruit, beans, legumes, and grains. Most do consume eggs and/or milk

What does it exclude?

A vegetarian does not consume animal products like meat and fish.

Why should you try?

Like the vegan diet, the vegetarian diet can be very healthy when followed correctly because it is very high in plant-based foods and avoids saturated fat. Some benefits include decreased risk of certain diseases (like cardiovascular disease and some cancers), increased longevity, weight loss, and better skin.

What are the disadvantages?

Like vegan diets, it can be low in B12 and iron without the proper supplementation. It can also be high in processed foods and carbohydrates if they are substituted for protein rather than healthier versions like grains, nuts, and seeds.


Gluten-free Diet

A gluten-free diet is a diet that excludes carbohydrates that contain the protein gluten.

What does it exclude?

Gluten is found in grains such as wheat, barley, rye, and, triticale

Why should you try?

In individuals intolerant or sensitive to gluten, it can decrease inflammation in the body and eliminate symptoms like cramping, bloating, joint pain, etc. Eliminating many of the foods that contain gluten (like bread, cookies, cakes, etc.), can also be a very healthy diet

What are the disadvantages?

A gluten-free diet can also be unhealthy if the gluten-containing items are simply replaced with “gluten-free” versions of things like muffins and cookies. Very often, “gluten-free” foods are void of nutrients and high in processed additives and chemicals.


Paleo Diet

Includes fresh meats (preferably grass-fed or free-range), fish, seafood, fruit, vegetables, seeds, nuts, and healthy oils.

What does it exclude?

This does not include dairy, cereal grains, legumes, refined sugars, or processed foods

Why should you try?

High in protein and therefore low glycemic, which is beneficial for blood sugar and weight loss. High in fruits and vegetables, which are rich in vitamins and nutrients

What are the disadvantages?

Given that this diet is focused on animal protein, it can be high in saturated fat if red meat is the main source of animal protein instead of lean choices like chicken.


Flexitarian or Plant-Based Diet

A vegetarian diet with an occasional addition of meat and seafood

What does it exclude?

Limit/Very little meat and seafood

Why should you try?

Very healthy if followed correctly. A more flexible approach and easier to follow. A plant-based diet excludes processed foods and is a healthier option.

Some benefits can include decreased risk of certain diseases (like cardiovascular disease and some cancers), increased longevity, weight loss, and better skin.

What are the disadvantages?

It can be low in B12 and iron without the proper supplementation. It might not be good for someone who needs a lot of direction when dieting.


Ketogenic Diet

Consists generally of 70% fats, 25% protein, 5% carbohydrates.

Including grass-fed butter & ghee, grass-fed tallow and lard, coconut oil, high-quality, pastured meat, seafood and low starch vegetables.

What does it exclude?

Grains, starches and tubers, fruit

Why should you try?

Decreases blood sugar levels; helps to keep blood sugar levels stable.

It m,ay help keep you full longer; decrease hunger.

What are the disadvantages?

Eliminating carbohydrates decreases fiber intake and many important vitamins and minerals, which may not be good long-term.

It may promote an acidic internal environment as many carbohydrates act as an alkalizing agent. Energy levels may fall as carbohydrates (glucose) are the body’s main source of energy.


Mediterranean Diet

It consists of lots of plant foods, fresh fruit as dessert, high consumption of beans, legumes, nuts, and seeds, olive oil as the main source of fat (rather than butter), cheese and yogurt as main dairy foods, and moderate amounts of fish and poultry, no more than 4 eggs per week, small amounts of red meat per week, low to moderate amounts of wine, 25-35% of calorie intake from healthy fats, and a very low intake (less than 8%) of saturated fat.

What does it exclude?

Avoid processed foods, high sugar intake, and limit meat

Why should you try?

These dietary patterns are singled out because the adult life expectancy in these areas was among the highest in the world, with rates of coronary heart disease among the lowest during that time.  Research has shown that the traditional Mediterranean diet is especially effective at reducing the risk of heart disease and cancer, Parkinson’s, and Alzheimer’s.

What are the disadvantages?

While the diet is generally one of the most well-rounded diet plans and can work for vegetarians and meat-eaters, it may not work well for people with specific food needs.


Detoxes or short diets like a liver cleanse, juice cleanse, cabbage soup diet

Eating or drinking certain foods only during a short time

What does it exclude?

Restricted diet.

Why should you try?

Lose weight quickly

What are the disadvantages?

If not done properly, it can be harmful. Getting back to the old way of eating and gaining back all the weight lost. It addresses only food, not lifestyle, etc.


My Advice

Many diets are difficult to maintain as they are restrictive, not address issues like food intolerances and balanced nutrient intake. Any diet that cannot be followed for a long time as too difficult to maintain or not balanced is not recommended.

I recommend a balanced approach that promotes health and is easy to follow, considering lifestyle, emotional, mental, and spiritual well-being. I like the Mediterranean diet and Pescatarian and Flexitarian/Plant-based approaches taking into account food intolerances and any specific health issues, but I usually work around clients’ preferences adapting diets to make them work and be healthy for them.

I advocate a personalized approach as one diet may be good for one but not so beneficial for the other. Besides just looking at the food intake, I like to use a holistic approach where we address the root causes of weight issues or dis-ease. Then we combine nutrition science with emotional, mental, and spiritual well-being and healthy lifestyle habits adapted to my client’s needs and life. Coaching, accountability, and habit-forming are essential to achieving rapid and long-term transformation.

The transformational nutrition protocol takes individual preferences, lifestyles, and nutritional and emotional needs into consideration and helps to implement a long-term health-promoting eating and lifestyle approach, addressing root causes and repairing any imbalances and systems while promoting overall emotional well-being.

The 21-day transformational nutrition cleanse helps to safely and efficiently eliminate toxins to kickstart and promote the best health and weight.

[Natural techniques] Learn How to Lose Weight and Look Great in 21 Days!

Do you have any diet that you would like to know more about? Want help to find the perfect diet for you? Please comment below.

If you’re still unsure what diet is right for you, I’d be happy to help! For those who struggle with dieting, meal planning, and choosing the right eating habits, I have a powerful FREE session (yes, for free!) where you’ll get my personal advice based on your health goals and profile.

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Want to know what’s the best diet for you? Not sure where or how to start? Let’s jump on a quick call! I’d be happy to help you and suggest the best diet option according to your profile and health goals.

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