Popular Diets for Holistic Wellness

By Dr. Adam Abodeely, MD, FACS, FASCRS, MBA, CEO of Coral Cove Wellness Resort

May 15, 2025

When it comes to health and wellness, diet is one of the most profound tools and medicine we have to improve our energy, prevent disease, and achieve a sense of balance. However, with so many dietary approaches out there, it can feel overwhelming to determine which path is best for you. Each individual has unique nutritional needs, and diets can also shift over time as your health goals, activity level, and circumstances evolve.

Below, I’ll outline some of the most popular diets today, their potential benefits, and their challenges. My hope is to help you make informed decisions that feel right for your body and well-being.

 The Ketogenic (Keto) Diet

The ketogenic diet, or keto, emphasizes high fat (70-80%), moderate protein (10-15%, and very low carbohydrates (5-10%). Initially developed to treat refractory epilepsy, this diet forces the body into ketosis where fat becomes the primary energy source instead of glucose.

Benefits:
• Promotes weight loss by burning fat as fuel.
• May improve blood sugar levels and insulin sensitivity.
• Shown to reduce seizures for those with epilepsy.
• Anti-inflammatory effects can improve cholesterol profiles.

Challenges:
• Common early adjustment phase symptoms, such as the “keto flu,” include fatigue and headaches.
• High restriction makes long-term adherence difficult.
• Risks of kidney stones and liver strain if improperly managed.
• May not provide sufficient nutrients if not well-planned.

The Paleo Diet

The Paleo diet encourages eating like our hunter-gatherer ancestors, favoring whole, unprocessed foods such as lean meats, fish, vegetables, fruits, nuts, and seeds while avoiding grains, legumes, dairy, and processed foods.

Benefits:
• Encourages nutrient-dense, whole-food eating.
• Shown to reduce inflammation and improve satiety.
• Can lead to short-term weight loss.

Challenges:
• Eliminating entire food groups may lead to deficiencies, such as calcium.
• Long-term research on safety and efficacy is limited.
• This diet may not suit all lifestyles or social circumstances.

The Mediterranean Diet

Inspired by traditional eating patterns of countries bordering the Mediterranean Sea, this diet centers on whole grains, fruits, vegetables, legumes, nuts, olive oil, moderate fish and poultry, and minimal red meat and sweets.

Benefits:
• Reduces inflammation and supports heart health.
• Linked to lower risks of Alzheimer’s and other chronic diseases.
• Highly flexible, sustainable, and flavorful.

Challenges:
• May not prompt rapid weight loss.
• M require time commitment for cooking and preparation.

The Vegan Diet


The vegan diet excludes all animal products, focusing entirely on plant-based nutrition, such as vegetables, fruits, legumes, grains, nuts, and seeds.


Benefits:

  • Associated with reduced risks of heart disease, obesity, and certain cancers.
  • High in fiber, antioxidants, and phytochemicals.
  • Environmentally sustainable.

Challenges:

  • Lack of certain nutrients (e.g., vitamin B12, iron, omega-3s, and calcium) may require supplementation.
  • Vegetable proteins lack several essential and branched-chain amino acids critical for muscle growth, which may necessitate careful food combining or supplementation.
  • Processed vegan foods can be unhealthy if high in sugars or oils (1,3).


The Vegetarian Diet


Vegetarian diets exclude meat but may include eggs and dairy, favoring plant-based foods as nutritional staples.


Benefits:

  • Shown to reduce cardiovascular risks and improve glycemic control in people with type 2 diabetes.
  • Supports weight management and reduces chronic disease risks.
  • High in dietary fiber, vitamins, and plant-based antioxidants.

Challenges:

  • Similar to vegan diets, vegetarian protein sources often lack sufficient amounts of certain essential and branched-chain amino acids needed for optimal muscle growth.
  • Deficiencies in nutrients like iron and B12 are common without proper planning (2,3).


The Pescatarian Diet


The pescatarian diet combines plant-based eating with the inclusion of seafood. It focuses on vegetables, fruits, grains, and legumes, alongside omega-3-rich fish like salmon.


Benefits:

  • Provides high-quality protein and essential omega-3 fatty acids that are key for heart and brain health.
  • Balances plant-based nutrition with nutrient-rich seafood.
  • Linked to reduced inflammation and chronic disease risk.

Challenges:

  • Potential exposure to mercury and other toxins in seafood, which can be minimized by choosing low-mercury options (2).


The DASH Diet


The DASH (Dietary Approaches to Stop Hypertension) diet is designed to lower sodium intake while increasing potassium, magnesium, and calcium levels with foods like fruits, vegetables, and low-fat dairy.


Benefits:

  • Proven to reduce high blood pressure and improve cardiovascular health.
  • Focuses on balanced, nutrient-rich eating.

Challenges:

  • May require meal prep and consistency to see results (1,3,4).


The MIND Diet


The MIND diet blends the Mediterranean and DASH diets, aiming to reduce the risk of dementia and support brain health by emphasizing leafy greens, berries, nuts, and whole grains.


Benefits:

  • Protects against neurodegenerative diseases, particularly Alzheimer’s.
  • Focuses on long-term brain health and wellness.

Challenges:

  • A relatively newer diet, so it’s less familiar to some people (3).


Intermittent Fasting


Intermittent fasting focuses on when you eat (not what you eat), alternating between eating and fasting periods, such as the 16/8 method (16 hours of fasting, 8 hours of eating).


Benefits:

  • Supports weight loss by managing caloric intake.
  • May improve insulin sensitivity and reduce inflammation.

Challenges:

  • Not suitable for everyone, including those with metabolic disorders or a history of eating disorders.
  • Hunger and energy dips during fasting periods can be difficult to manage (2).


The Flexitarian Diet


The Flexitarian diet promotes predominantly vegetarian eating with occasional inclusion of meat or fish. A great transition for those hoping to transition to a plant-based diet.


Benefits:

  • Offers the health benefits of plant-based eating while allowing flexibility for personal preferences.
  • Lower environmental impact.
  • Easier to sustain compared to more restrictive diets.

Challenges:

  • Requires balance to avoid overconsuming animal products or processed foods (1,3).


A Personalized Approach to Nutrition


No single diet is a one-size-fits-all solution. Your ideal approach will depend on your health goals, lifestyle, and preferences. Diets also aren’t static; they can and should evolve over time to meet your unique needs.

The most important takeaway is to listen to your body and nourish it in a way that feels sustainable and balanced for you. Healthy living isn’t about following rigid rules; it’s about cultivating a positive relationship with food that supports your mind, body, and overall wellbeing.


Wishing you health and harmony,


Dr. Adam Abodeely MD, FACS, FASCRS, MBA
CEO, Coral Cove Wellness Resort

References:


  1. MuMC Journal. “Healthy Diet Trends in Recent Years.” MuMC Journal, vol. 7, no. 1, Jan. 2024, pp. 1–2.
  2. Kim, Hyunju, et al. “Plant-Based Diets, Pescatarian Diets and COVID-19 Severity.” BMJ Nutrition, Prevention & Health, vol. 4, 2021, e000272.
  3. Marvasti, Farshad Fani, and Diego Quezada. “Popular Diets and Health.” Introduction to Culinary Medicine, 2022.
  4. Bahr, Megan N., et al. “A Comparative Analysis of the Ketogenic, Paleolithic, and Vegan Diets.” Oral Roberts University, Nursing Undergraduate Work, 2019.