Slimr: independent and evidence first Every diet reviewed against the research

The complete index

Every diet, reviewed against the evidence

77 entries, grouped so you never mistake a clinical diet for a lifestyle choice. We do not hand out fake "balanced" verdicts. Where the evidence is weak or the risks are real, we say so, and we link the sources so you can check us.

Evidence-backed eating patterns

15 entries

Long-term ways of eating with meaningful research behind them. These are patterns rather than short-term fixes, and several are recommended by public-health bodies.

Mediterranean diet An eating pattern based on the traditional cuisines of countries bordering the Mediterranean Sea: mainly vegetables, fruit, pulses, wholegrains, nuts and olive oil, with moderate fish, dairy and poultry, and little red meat or processed food. Strong evidence DASH diet Dietary Approaches to Stop Hypertension, a pattern developed in US National Institutes of Health trials to lower high blood pressure, emphasising fruit, vegetables, wholegrains, beans and lower-fat dairy while limiting sodium, sweets and red meat. Strong evidence MIND diet Mediterranean-DASH Intervention for Neurodegenerative Delay, combines elements of the Mediterranean and DASH diets with a specific focus on foods linked to better cognitive health, such as leafy greens and berries. Moderate evidence Nordic diet A pattern based on foods traditionally eaten in Nordic countries: vegetables, berries, wholegrains such as rye and oats, pulses, fish, rapeseed (canola) oil and low-fat dairy. Moderate evidence Portfolio diet A plant-led "portfolio" of cholesterol-lowering foods, nuts, plant proteins (soya, beans), soluble fibre (oats, barley, aubergine, okra) and plant sterols, assembled specifically to reduce LDL cholesterol. Moderate evidence Anti-inflammatory diet A broad eating pattern favouring minimally processed plant foods, oily fish, olive oil and other foods associated with lower inflammatory markers, while limiting refined carbohydrates and processed meats. Moderate evidence Plant-based diet An umbrella pattern that puts plant foods at the centre of the plate without necessarily excluding meat, fish, eggs or dairy completely. Strong evidence Whole-food plant-based diet A stricter plant-led approach built on whole or minimally processed plant foods, which also limits added oils, refined carbohydrates and processed products. Moderate evidence Flexitarian diet A predominantly vegetarian pattern that deliberately allows meat or fish occasionally, "flexible vegetarianism". Moderate evidence Pescetarian diet Excludes meat and poultry but includes fish and seafood, alongside plant foods, dairy and eggs. Moderate evidence Vegetarian diet Excludes meat and fish, although dairy and eggs may be included depending on the variant. Strong evidence Vegan diet Excludes all animal-derived foods: meat, fish, dairy, eggs, honey and products containing animal ingredients. Moderate evidence Lacto-vegetarian diet A vegetarian variant that includes dairy products but excludes meat, fish and eggs. Moderate evidence Ovo-vegetarian diet A vegetarian variant that includes eggs but excludes meat, fish and all dairy products. Limited evidence Lacto-ovo vegetarian diet The most common vegetarian pattern: includes eggs and dairy but excludes meat and fish. Strong evidence

Weight-loss & macronutrient diets

15 entries

Diets that manipulate calories or macronutrients to reduce weight. Effectiveness varies, and very-low-calorie approaches should be clinically supervised.

Calorie-controlled diet Reduces overall energy intake below what you burn, typically a deficit of around 600 kcal per day, without necessarily excluding particular food groups. Strong evidence Low-calorie diet A structured programme providing roughly 800 to 1,200 calories daily, depending on the programme and the individual, usually for a defined period. Moderate evidence Very-low-energy diet (VLED) Provides fewer than 800 calories per day, normally via nutritionally formulated products, for a limited period under clinical supervision. Moderate evidence Total diet replacement (TDR) Replaces all conventional food temporarily with nutritionally formulated shakes, soups or bars, the approach used in the DiRECT trial and NHS low-calorie programmes. Moderate evidence Partial meal-replacement diet Replaces one or two daily meals with formulated shakes, soups or bars while retaining some conventional food. Moderate evidence Low-carbohydrate diet Reduces carbohydrate intake, though definitions and permitted amounts vary considerably, from under 130 g daily down to ketogenic levels. Moderate evidence Very-low-carbohydrate diet Restricts carbohydrate more severely than standard low-carb diets, often below 50 g daily, and may induce nutritional ketosis. Limited evidence Ketogenic diet A very-low-carbohydrate, high-fat diet designed to produce nutritional ketosis, where the body runs mainly on fat-derived ketones. Limited evidence High-protein diet Increases the proportion of energy from protein, commonly 25-35%, usually to improve fullness and preserve muscle during weight loss. Moderate evidence Low-fat diet Restricts dietary fat, traditionally to under 30% of energy, with greater emphasis on carbohydrates and lean protein. Moderate evidence Low-saturated-fat diet Specifically reduces saturated fat rather than all dietary fat, replacing it with unsaturated fats, a core recommendation for heart health. Strong evidence High-fibre diet Increases fibre-rich foods, wholegrains, vegetables, fruit, beans, pulses, nuts and seeds, towards and beyond the UK recommendation of 30 g daily. Strong evidence Volumetrics diet Prioritises foods with low energy density, lots of water and fibre per calorie, allowing large, satisfying portions for fewer calories. Moderate evidence Glycaemic index (GI) diet Uses the glycaemic index, a ranking of how quickly carbohydrate foods raise blood glucose, to favour slower-digesting carbohydrates. Moderate evidence Clean eating A loosely defined approach centred on whole or minimally processed foods. Limited evidence

Fasting & meal-timing approaches

7 entries

Approaches that change when you eat rather than what you eat. Evidence is growing but still younger than for traditional dietary patterns.

Intermittent fasting An umbrella term for alternating periods of eating with periods of fasting or marked energy restriction, including 5:2, alternate-day fasting and time-restricted eating. Moderate evidence Time-restricted eating Limits all food consumption to a set daily window, commonly eight to ten hours, extending the natural overnight fast. Limited evidence 16:8 fasting The most popular time-restricted pattern: a 16-hour daily fast with an eight-hour eating window, such as noon to 8pm. Limited evidence 5:2 diet Eat normally on five days per week and markedly reduce calories, typically to around 500-800 kcal, on two non-consecutive days. Moderate evidence Alternate-day fasting Alternates normal eating days with fasting or very-low-calorie days, a more intensive fasting schedule than 5:2. Limited evidence Periodic fasting Uses longer fasting periods at set intervals, for example multi-day fasts monthly, rather than restricting food every day or week. Limited evidence One meal a day (OMAD) Restricts all daily eating to a single meal, creating a fast of roughly 23 hours. Weak / no evidence

Popular & commercial diet systems

19 entries

Branded and widely marketed plans. Some have a reasonable evidence base; many are restrictive fads with no demonstrated advantage and real downsides.

Atkins diet A phased low-carbohydrate plan that begins with a very restrictive "induction" phase of around 20 g carbohydrate daily, gradually reintroducing carbs in later phases. Limited evidence South Beach diet A phased diet that initially restricts many carbohydrates, then reintroduces selected "good" carbs, positioned as a lower-fat cousin of Atkins. Limited evidence Paleo diet Attempts to imitate a presumed pre-agricultural diet: foods that could be hunted, fished or gathered, generally excluding grains, pulses and most dairy. Limited evidence Carnivore diet Consists almost entirely of animal foods, meat, fish, eggs and sometimes dairy, excluding or severely limiting all plant foods. Weak / no evidence Whole30 A 30-day elimination programme excluding grains, pulses, dairy, alcohol, added sugar and more, followed by structured reintroduction. Weak / no evidence Zone diet Prescribes a fixed macronutrient ratio at every meal, roughly 40% carbohydrate, 30% protein, 30% fat, framed around controlling inflammation. Limited evidence Dukan diet A phased, high-protein, low-carbohydrate diet that begins with a particularly restrictive protein-only "attack" phase. Weak / no evidence Cabbage soup diet A short-term (typically seven-day) restrictive diet based heavily on cabbage soup plus a narrow, day-by-day selection of other foods. Weak / no evidence Baby food diet Replaces some ordinary meals or snacks with jars of baby food to control portions and calories. Weak / no evidence Juice cleanse Replaces some or all solid food with fruit and vegetable juices for a limited period, typically one to seven days. Weak / no evidence Detox diet A broad commercial term covering restrictive plans claimed to remove "toxins", despite the body already having effective systems (liver, kidneys) that process waste substances. Weak / no evidence Raw food diet Centres on uncooked or minimally heated foods (below roughly 48°C) and may be vegan, vegetarian or omnivorous. Weak / no evidence Food-combining diet Claims certain food groups (typically protein and starch) should not be eaten together because they require different digestive environments. Weak / no evidence Blood-type diet Recommends different foods according to ABO blood group, claiming each type evolved to digest different diets. Weak / no evidence Alkaline diet Claims food choices can meaningfully alter the body's acidity, and that an "alkaline" diet prevents disease. Weak / no evidence Military diet (3-day diet) A very restrictive three-day eating plan (around 1,100-1,400 kcal of prescribed foods) followed by four less-restricted days. Weak / no evidence Mono diet Involves eating one food, or a very limited group of foods, for a period: the "potato diet" or "banana diet" pattern. Weak / no evidence Weight Watchers (WW) A points-based weight-loss programme: foods carry point values by nutritional content, and a personal daily allowance gives flexibility in what is chosen. Moderate evidence Slimming World A UK group-based programme built around "free foods", filling, low-energy-density foods eaten freely, with limited allowances for higher-energy extras. Moderate evidence

Behavioural approaches

4 entries

Not fixed diets at all: ways of changing eating behaviour, awareness and portion size without banning specific foods.

Intuitive eating A non-diet framework that encourages awareness of hunger, fullness, satisfaction and other internal cues instead of external food rules. Moderate evidence Mindful eating Applies non-judgemental attention to eating: noticing food choices, sensations, hunger and fullness in the moment. Moderate evidence Conscious calorie tracking Records food and energy intake, usually with an app, without prescribing a particular mix of foods. Moderate evidence Portion-control diet Focuses on how much is eaten rather than excluding named foods or macronutrients, using measures, smaller plates or hand-based guides. Moderate evidence

Medically indicated diets

17 entries

Clinical diets prescribed to manage a diagnosed condition. These are treatments, not lifestyle choices, and should not be adopted without a medical reason.

Gluten-free diet Excludes gluten, the protein in wheat, barley and rye. Strong evidence Low-FODMAP diet A temporary restriction and structured reintroduction programme used to identify dietary triggers in some people with irritable bowel syndrome (IBS). Strong evidence Lactose-free / low-lactose diet Reduces lactose, the sugar in milk, for people whose bodies do not digest it adequately, causing bloating, pain and diarrhoea. Strong evidence Low-residue diet Temporarily limits fibre and foods that leave substantial residue in the bowel, generally for specific gastrointestinal circumstances such as flares, strictures or around surgery. Moderate evidence Renal diet Individually adjusts nutrients such as sodium, potassium, phosphate, fluid and protein according to kidney function and treatment. Strong evidence Low-sodium diet Reduces salt and sodium intake, commonly as part of managing blood pressure, fluid retention or certain heart and kidney conditions. Strong evidence Low-potassium diet Restricts dietary potassium when clinically necessary, particularly in some people with impaired kidney function, to prevent dangerous blood-potassium levels. Strong evidence Low-phosphate diet Reduces phosphate intake in certain stages of kidney disease, when failing kidneys cannot excrete it and blood levels rise. Strong evidence Low-histamine diet A short elimination-and-reintroduction approach sometimes tried for suspected histamine-related symptoms. Limited evidence Elimination diet Temporarily removes suspected trigger foods before planned, structured reintroduction to assess reactions, the diagnostic gold-standard approach for food intolerance. Moderate evidence Texture-modified diet Changes food and drink consistency, puréed, minced, soft or thickened, for people with swallowing difficulties (dysphagia), following standardised IDDSI levels. Strong evidence Ketogenic diet for epilepsy A specialist, medically supervised version of the ketogenic diet used to treat some forms of epilepsy, particularly in children. Strong evidence Specific carbohydrate diet Excludes many grains, sugars and starches on the theory that complex carbohydrates feed harmful gut bacteria. Limited evidence Crohn's Disease Exclusion Diet (CDED) Combines specified whole foods with partial enteral nutrition (formula) and excludes certain components of processed food, in structured phases, for Crohn's disease. Moderate evidence Exclusive enteral nutrition (EEN) Uses nutritionally complete liquid formula as the sole source of nutrition for a defined period, typically six to eight weeks, particularly in Crohn's disease treatment. Strong evidence Low-purine diet Limits high-purine foods, which the body converts to uric acid, as part of gout management, alongside any prescribed treatment. Moderate evidence Diabetes plate method Uses meal proportions rather than counting: half the plate non-starchy vegetables, a quarter protein, a quarter carbohydrate foods. Moderate evidence

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