Not sure what is allowed to eat on a certain diet ?

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Mediterranean diet

Note: The Mediterranean diet isn’t a strict plan—it’s a lifestyle pattern, centered on fresh, seasonal foods, home cooking, social eating, and regular physical activity.

✅ Key Foods to Include:

  • Vegetables – leafy greens, tomatoes, peppers, onions, aubergine

  • Fruits – berries, citrus, grapes, apples, figs

  • Whole grains – brown rice, bulgur, barley, oats, whole grain bread/pasta

  • Legumes – lentils, chickpeas, beans

  • Nuts & seeds – almonds, walnuts, sunflower seeds

  • Healthy fats – especially extra virgin olive oil

  • Fish & seafood – salmon, sardines, anchovies, mackerel (2–3 times/week)

  • Herbs & spices – oregano, basil, garlic, parsley (instead of salt)

  • Dairy – in moderation (Greek yogurt, cheese)

  • Wine – optional, in moderation (typically red, and with meals)

❌ Foods to Limit or Avoid:

  • Red and processed meats – sausages, bacon, deli meats

  • Refined grains – white bread, pastries, processed cereals

  • Added sugars – sweets, sugary drinks, desserts

  • Highly processed foods – frozen meals, packaged snacks, fast food

  • Trans fats & refined oils – margarine, hydrogenated oils, fried junk food

  • Butter – used less, replaced by olive oil

Ketogenic diet

Note: The ketogenic diet is very strict and requires tracking carbs closely—especially net carbs (total carbs minus fiber).

The Ketogenic Diet, also known as Keto. It’s a high-fat, very low-carb, moderate-protein diet designed to shift your body into a state of ketosis—where it burns fat for fuel instead of carbohydrates.

✅ Key Foods to Include:

  • Healthy fats – olive oil, avocado oil, butter, ghee, coconut oil

  • Fatty fish – salmon, sardines, mackerel

  • Meat & poultry – beef, lamb, pork, chicken, turkey (preferably unprocessed)

  • Eggs – whole eggs, pasture-raised if possible

  • Full-fat dairy – cheese, cream, Greek yogurt (plain, unsweetened)

  • Low-carb vegetables – leafy greens, broccoli, zucchini, cauliflower, peppers

  • Nuts & seeds – almonds, walnuts, flax, chia (in moderation)

  • Avocados – rich in fats and fiber

  • Herbs & spices – garlic, basil, oregano, turmeric, salt & pepper

  • Low-carb condiments – mustard, vinegar, mayo (check labels!)

  • Hydration – water, black coffee, herbal tea, bone broth

❌ Foods to Limit or Avoid:

  • Sugar – table sugar, honey, syrup, sweets, soda, juice

  • Grains – bread, pasta, rice, oats, corn, cereals

  • Starchy vegetables – potatoes, sweet potatoes, carrots (in large amounts), beets

  • Legumes – beans, lentils, chickpeas, peas

  • Fruit – bananas, apples, oranges, grapes, mangoes (berries only in small amounts)

  • Low-fat or sweetened dairy – skim milk, flavored yogurts, sweet creamers

  • Processed snacks – chips, crackers, granola bars

  • Alcohol – beer, sugary cocktails, sweet wines

  • Hidden carbs – check sauces, dressings, and packaged foods

Carnivore diet

Note: Some versions of carnivore are strict (meat + water only), while others are "relaxed", allowing eggs, dairy, and even minimal low-toxicity seasonings.

The carnivore diet is zero-carb and plant-free, focusing exclusively on animal-sourced foods.

✅ Key Foods to Include:

  • Meat (all cuts) – beef, lamb, pork, veal, game meats

  • Poultry – chicken, duck, turkey, goose (preferably with skin)

  • Organ meats – liver, kidney, heart, bone marrow

  • Fish & seafood – salmon, sardines, mackerel, shrimp, scallops

  • Eggs – whole eggs, preferably pasture-raised

  • Animal fats – tallow, lard, duck fat, butter, ghee

  • Bone broth – rich in collagen and minerals

  • Full-fat dairy (optional, depending on tolerance) – hard cheese, heavy cream, sour cream

  • Salt – and possibly basic seasonings (minimal, optional)

❌ Foods to Avoid:

  • All plant foods – vegetables, fruits, legumes, nuts, seeds, grains

  • Sugar & sweeteners – table sugar, honey, artificial sweeteners, syrups

  • Grains – wheat, oats, rice, corn, quinoa

  • Legumes – lentils, chickpeas, beans, soy

  • Processed carbs – bread, pasta, pastries, cereals

  • Vegetable oils – canola, soybean, sunflower, margarine

  • Processed foods – sauces, dressings, packaged meals with additives

  • Alcohol – beer, wine, spirits

Vegetarian diet

Note: Includes many styles:

  • Lacto-ovo vegetarian – includes eggs and dairy

  • Lacto vegetarian – includes dairy, no eggs

  • Ovo vegetarian – includes eggs, no dairy

✅ Key Foods to Include:

  • Vegetables – leafy greens, broccoli, carrots, peppers, sweet potatoes, courgettes

  • Fruits – berries, bananas, apples, oranges, grapes, melons

  • Legumes – lentils, chickpeas, black beans, kidney beans, soybeans, peas

  • Whole grains – oats, quinoa, brown rice, whole wheat bread, bulgur, barley

  • Nuts & seeds – almonds, walnuts, flaxseed, chia seeds, sunflower seeds

  • Dairy products (if lacto-vegetarian) – milk, cheese, yogurt

  • Eggs (if ovo-vegetarian) – boiled, scrambled, poached

  • Tofu & tempeh – great meat substitutes rich in protein

  • Plant oils – olive oil, coconut oil, avocado oil

  • Herbs, spices & condiments – garlic, basil, turmeric, cumin, tahini, soy sauce

❌ Foods to Avoid:

  • Meat – beef, lamb, pork, game

  • Poultry – chicken, turkey, duck

  • Fish & seafood – salmon, tuna, prawns, shellfish

  • Animal-based broths – bone broth, chicken or beef stock

  • Gelatin – often in gummies and marshmallows (made from animal collagen)

  • Rennet-based cheese – made with animal enzymes (choose vegetarian-safe cheese)

  • Lard, tallow, suet – animal fats

  • Processed meats – bacon, sausages, salami

Vegan diet

Note: A well-planned vegan diet can meet all your nutritional needs—with attention to protein, B12, iron, omega-3, and vitamin D.

✅ Key Foods to Include:

  • Vegetables – spinach, kale, broccoli, carrots, cauliflower, sweet potatoes, courgette

  • Fruits – berries, bananas, mangoes, oranges, apples, pears, grapes

  • Legumes – lentils, chickpeas, black beans, kidney beans, soybeans, peas

  • Whole grains – oats, quinoa, bulgur, barley, whole wheat pasta, brown rice

  • Plant-based protein – tofu, tempeh, seitan, edamame, vegan meat alternatives (minimal processing preferred)

  • Nuts & seeds – almonds, cashews, chia seeds, flaxseeds, sunflower seeds, hemp seeds

  • Dairy alternatives – almond milk, oat milk, soy milk, coconut yogurt, vegan cheese

  • Healthy plant oils – olive oil, avocado oil, flaxseed oil

  • Herbs, spices & condiments – garlic, ginger, turmeric, basil, tahini, nutritional yeast, soy sauce, miso, vinegar

  • Fortified foods – plant milks or cereals fortified with B12, vitamin D, and calcium

❌ Foods to Avoid:

  • All animal meats – beef, chicken, pork, lamb, turkey, etc.

  • Fish and seafood – tuna, salmon, prawns, shellfish

  • Dairy products – milk, cheese, yogurt, butter, cream

  • Eggs – from chickens, ducks, or any other animal

  • Honey – made by bees (some vegans choose to avoid it)

  • Animal-derived ingredients – gelatin, casein, whey, lactose, lard, certain food colorings

  • Non-vegan additives – like rennet (in some cheeses), carmine (red food dye), shellac (on shiny fruits or candies)

  • Most non-vegan baked goods – cakes, pastries, and cookies made with eggs, butter, or milk

Alkaline diet

Note: The Alkaline Diet (also called the alkaline ash diet) is based on the idea that eating certain foods can affect the pH balance of your body—aiming to make it more alkaline (less acidic), which some believe may support better health, energy, and reduce inflammation.

While your blood pH is tightly regulated by your body and not heavily influenced by diet, many alkaline-promoting foods happen to be very healthy, so this approach can still be beneficial overall.

Alkaline diets emphasize whole, unprocessed, plant-based foods, and promote hydration, anti-inflammatory eating, and nutrient-dense meals.

This diet isn't necessarily anti-protein, but it does limit animal protein and processed foods to reduce acid-forming compounds.

✅ Key Foods to Include (Alkaline-Forming):

  • Vegetables (especially leafy & root) – spinach, kale, broccoli, beetroot, carrots, cucumbers, courgettes

  • Fruits (low-sugar preferred) – lemons, limes, watermelon, avocados, tomatoes, bananas (ripe), apples, pears

  • Herbs & spices – parsley, ginger, turmeric, cinnamon

  • Legumes (moderately) – lentils, chickpeas, mung beans

  • Nuts & seeds (raw, unsalted) – almonds, flaxseeds, chia seeds, sunflower seeds

  • Whole grains (less acid-forming) – quinoa, millet, amaranth, buckwheat

  • Tofu & tempeh – plant-based protein sources that are less acidifying than meat

  • Plant oils – olive oil, flaxseed oil, coconut oil (unrefined)

  • Water with lemon or cucumber – naturally alkalizing

  • Green juices or smoothies – especially with greens like wheatgrass, kale, or cucumber

  • Herbal teas – chamomile, rooibos, ginger tea

❌ Foods to Avoid or Limit (Acid-Forming):

  • Animal proteins – red meat, poultry, eggs, fish

  • Dairy products – milk, cheese, yogurt, butter

  • Refined grains – white bread, pasta, pastries

  • Sugary foods – sweets, cakes, sodas, syrups

  • Caffeine & alcohol – coffee, energy drinks, beer, wine

  • Processed foods – chips, ready meals, additives, preservatives

  • Carbonated drinks – especially colas and sugary sodas

  • Excess salt – high sodium intake is considered acidifying

Fasting

Benefits People Fast For:

  • Improved insulin sensitivity

  • Better mental clarity

  • Fat loss (especially visceral fat)

  • Autophagy (cellular cleanup)

  • Lower inflammation

  • Time freedom, simplicity, less food obsession

  • Digestive rest and repair

Fasting Mindset (Bonus Wisdom):

“Fasting isn’t about starving the body. It’s about feeding the soul with clarity, control, and rhythm.”

Be curious, not rigid.
Be gentle, not extreme.
Be consistent, not perfect.

✅ Key Things to Include (During Your Eating Window):

  • Whole, nourishing meals – made with whole foods, rich in protein, healthy fats, fiber, and slow carbs

  • Hydrating foods – cucumbers, berries, watermelon, soups (helps with satiety post-fast)

  • Electrolyte-rich ingredients – avocado, leafy greens, sea salt, bone broth

  • High-protein foods – eggs, tofu, chicken, lentils, Greek yogurt (to maintain muscle during fasting)

  • Healthy fats – olive oil, nuts, seeds, fatty fish, avocado

  • Slow-burning carbs (optional) – quinoa, oats, sweet potatoes (great after longer fasts)

  • Fermented foods – sauerkraut, kimchi, kefir (to support gut health while fasting)

  • Plenty of water – to rehydrate and support digestion

  • Mindful eating habits – eat slowly, chew well, and stop when comfortably full

🍽️ Think of your eating window as a “replenish & restore” phase—not a free-for-all buffet.

✅ What’s Allowed During the Fasting Window:

  • Water – plain, mineral, or infused (lemon/cucumber slices are okay)

  • Black coffee – no sugar, milk, or cream (can help suppress appetite)

  • Plain herbal tea – chamomile, peppermint, ginger

  • Salt or electrolytes – unflavored, no sugar (essential for longer fasts)

  • Breath – lots of it. Try deep breathing, walks, or light stretching to stay calm and focused

❌ What to Avoid During the Fasting Window:

  • All caloric foods or drinks – even a splash of milk breaks your fast

  • Sugar and sweeteners – including artificial ones like aspartame or sucralose (may spike insulin or hunger)

  • Snacks or “grazing” – defeats the purpose of fasting

  • Juices and smoothies – healthy, but not during the fast

  • Protein powders or collagen – save these for post-fast

  • Alcohol – completely disrupts the fasting benefits

  • Obsessive clock-watching – stress impacts your hormones more than a snack ever will

🔄 When NOT to Fast (or do it carefully):

  • If you're pregnant, breastfeeding, underweight, or have a history of disordered eating

  • If you're highly active or training intensely without a plan

  • If fasting triggers anxiety, obsession, or fatigue—mental health > method!

Popular Fasting Methods:

Method Eating Window Fasting Time

16:8 8 hours 16 hours fast (daily)

18:6 6 hours 18 hours fast

OMAD 1 meal/day 23-hour fast, 1-hour window

5:2 5 days normal eating, 2 days ~500–600 kcal

Alternate-Day Fast every other day or restrict to ~500 kcal