Honest reads, not cheerleading
Find the way of eating that fits your goals
Every diet on this list works for someone, and none of them works for everyone. Each page gives you the advantages, the risks, what recent research actually shows - and a straight answer on its metabolic-health factor, including where the honest answer is “we don’t know yet.”
Keto
Carbs capped low enough that fat becomes the main fuel. Strong short-term evidence, real caveats, and one number to watch all day.
≤25 g net carbs (default) · protein 15–25% · fat 60–75% of calories
The honest read →
Low carb
Carbs capped, not eliminated - keto's benefits with more room to move.
≤50 g net carbs (default) · protein 20–30% · fat 45–60% of calories
The honest read →
Atkins
The original commercial low-carb protocol: a strict keto-like start, then a staged climb back toward the carb level you can actually live at.
≤20 g net carbs at induction, rising by phase · protein 20–30% · fat 55–70% of calories
The honest read →
Carnivore
Animal foods only. The simplest rule in nutrition - and the least studied.
≤20 g net carbs (default cap) · protein 25–35% · fat 65–75% of calories
The honest read →
Paleo
Whole foods by category rule. The food quality is the mechanism - not the stone-age story.
carbs 25–40% · protein 25–35% · fat 30–45% of calories
The honest read →
Mediterranean
The pattern with the receipts: the strongest long-term evidence in nutrition, and honest limits on weight loss.
Carbs 40–50% · protein 15–20% · fat 30–40% of calories · fiber target 14 g per 1,000 kcal
The honest read →
Vegetarian
Plants first, eggs and dairy welcome - a pattern with some of the longest-running evidence in nutrition.
carbs 45–55% · protein 15–20% · fat 25–35% of calories · fiber target
The honest read →
Vegan
Everything animal-derived off the plate - and everything that decision asks of you in return.
carbs 45–55% · protein 15–20% · fat 25–35% of calories · daily fiber target
The honest read →
High fiber
The least glamorous idea in nutrition - and one of the best supported.
carbs 45–55% · protein 15–25% · fat 25–35% · fiber target ~14 g per 1,000 kcal
The honest read →
Low fat
The traditional heart-health prescription. It still works - when what replaces the fat is worth eating.
carbs 50–60% · protein 20–25% · fat 15–30% of calories
The honest read →
Gluten-free
Medically essential for some people, marketed to everyone else. Here is the honest line between the two.
carbs 40–55% · protein 15–25% · fat 30–40% of calories · no wheat, barley, or rye
The honest read →
Pick goals, not just a diet
In the app you choose what you’re actually after - losing weight, heart health, steadier energy, better sleep, strength, glucose management - and metabomap ranks these ways of eating against your goals, plans meals that fit the one you pick, and reports your progress from what you log.