Choosing Between Keto, Fasting, Carnivore, Vegan?
With so many popular diets promising better energy, weight loss or improved health, it can be hard to know which one actually works – or if they’re right for you. The keto, intermittent fasting (IF), carnivore and vegan diets are among the most talked-about eating styles today. Each has its own benefits, potential drawbacks and ideal audience. Understanding the pros and cons of these diets can help you make an informed choice that supports your body, lifestyle and long-term wellbeing.
Keto Diet
The ketogenic diet is a very low-carb, high-fat approach that pushes the body into ketosis, where fat becomes the main fuel source instead of glucose.
Pros: Many people experience fast weight loss, reduced sugar cravings and better blood sugar balance. It may also enhance focus and energy stability.
Cons: It can be difficult to sustain and may lead to nutrient deficiencies if plant foods are limited. Common side effects include fatigue, constipation and ‘keto flu’ in the early stages.
Intermittent Fasting (IF)
Intermittent fasting alternates between eating and fasting windows, such as the 16:8 or 5:2 methods.
Pros: IF can support healthy weight management, improve insulin sensitivity and promote cellular repair. It’s flexible and doesn’t require strict food rules.
Cons: It’s not ideal for everyone particularly those with blood sugar issues, adrenal fatigue, anxiety or disordered eating patterns. Over-fasting can trigger irritability, fatigue or overeating.
Carnivore Diet
This ultra-low-carb diet consists entirely of animal foods – meat, fish, eggs and sometimes dairy.
Pros: Some people find it reduces bloating and digestive discomfort by removing common food triggers. It can also help stabilise blood sugar levels.
Cons: It’s extremely restrictive and can cause deficiencies in fibre, vitamins and antioxidants. You initially feel great but inflammation in the gut can occur long term which ultimately end in nasty gut problems.
Vegan Diet
A vegan diet excludes all animal products and focuses on plant-based foods.
Pros: It’s rich in fibre, antioxidants and phytonutrients if done correctly. It supports gut health and reduces inflammation. It’s also environmentally sustainable.
Cons: It requires careful planning to avoid deficiencies in vitamin B12, iron, zinc and omega-3s. Highly processed vegan foods can also offset its health benefits.
Final Thoughts
Ultimately, there’s no one-size-fits-all diet. The best approach is one that nourishes your body, supports your energy and mood and is sustainable long term.
From a personal perspective, I don’t like the word ‘diet’. My philosophy is a ‘way of eating for life’ and the 80/20 rule when a person is reasonably healthy. In clinic, clients would initially eat differently to improve their symptoms. They follow the food sensitivity results from the HairSense Nutrition Analysis Test for 4 – 6 months. This is a good period of time to see long lasting results.