Types of Diets - Smart Jeevanam

Mediterranean Diet

Heart-healthy, balanced

What it is: Plant-forward eating pattern with fruits, vegetables, whole grains, legumes, nuts, olive oil, moderate fish & poultry, limited red meat.

Benefits:

Supports heart health and longevity.
Lower risk of stroke, metabolic disease, cancers.

Risks / Considerations: Watch calories from olive oil, portions matter for weight goals.

Who it's for: Most adults seeking a sustainable, evidence-based eating style.

3-day meal plan

Day 1: Yogurt + berries, quinoa salad, grilled salmon & veg.
Day 2: Oats + fruit, lentil soup, whole-wheat pasta & olive oil.
Day 3: Avocado toast, tabbouleh + chicken, baked fish + greens.

DASH Diet

Blood-pressure friendly

What it is: Dietary Approaches to Stop Hypertension; rich in fruits, veggies, whole grains, lean proteins, low-fat dairy. Low sodium, low red meat, low sugar.

Benefits:

Lowers blood pressure & cholesterol.
Supports heart and kidney health.

Risks / Considerations: May feel restrictive on salt; dairy-sensitive people may struggle.

Who it's for: People with hypertension or heart disease risk.

3-day meal plan

Day 1: Oatmeal + banana, turkey sandwich, grilled chicken + broccoli.
Day 2: Low-fat yogurt + fruit, veggie wrap, salmon + brown rice.
Day 3: Smoothie, bean salad, tofu stir-fry + vegetables.

Keto Diet

Low-carb, high-fat

What it is: Very low-carb, high-fat, moderate protein. Puts body in ketosis (burning fat for fuel).

Benefits:

Supports weight loss & blood sugar control.
May improve insulin sensitivity.

Risks / Considerations: Difficult long-term; may cause nutrient deficiencies, digestive issues.

Who it's for: People aiming for quick fat loss or glucose management (short-term).

3-day meal plan

Day 1: Eggs + avocado, chicken salad, grilled steak + spinach.
Day 2: Omelette, tuna salad + olive oil, salmon + zucchini.
Day 3: Chia pudding, turkey lettuce wraps, baked chicken thighs + broccoli.

Vegan Diet

Plant-based, animal-free

What it is: Excludes all animal products: meat, dairy, eggs, honey. Focuses on fruits, veggies, grains, legumes, nuts, seeds.

Benefits:

Ethical & eco-friendly.
Supports heart health, weight control.

Risks / Considerations: Risk of B12, iron, calcium, omega-3 deficiencies; needs supplements.

Who it's for: People avoiding animal products for health, ethics, or environment.

3-day meal plan

Day 1: Smoothie bowl, lentil salad, tofu stir-fry.
Day 2: Overnight oats, chickpea curry, veggie burger.
Day 3: Avocado toast, quinoa bowl, bean chili.

Paleo Diet

Whole-food, grain-free

What it is: Based on presumed ancient human diet: lean meats, fish, fruits, veggies, nuts, seeds. No dairy, grains, legumes, processed foods.

Benefits:

Encourages whole foods.
Reduces processed food intake.

Risks / Considerations: Restrictive; may lack calcium & vitamin D.

Who it's for: People seeking a simple, unprocessed diet.

3-day meal plan

Day 1: Eggs + spinach, chicken + salad, grilled fish + vegetables.
Day 2: Fruit bowl, stir-fry, baked chicken + sweet potato.
Day 3: Omelette, shrimp + avocado, steak + roasted veg.

Intermittent Fasting

Time-based eating

What it is: Eating in cycles of fasting and feeding (e.g., 16:8, 5:2). Focus is timing, not food type.

Benefits:

Weight loss, better metabolism.
May improve insulin sensitivity.

Risks / Considerations: Can cause hunger, fatigue, not suitable for diabetics without supervision.

Who it's for: Adults seeking simple structure for weight loss or discipline.

3-day meal plan

Day 1: 16:8 — First meal at noon: chicken salad; dinner: salmon + broccoli.
Day 2: 16:8 — Noon: veggie omelette; dinner: Red Meat stir-fry.
Day 3: 16:8 — Noon: lentil soup; dinner: chicken curry + salad.