Evidence-Based Diet Guides
Fact-checked diet guides for Australians. Each guide includes peer-reviewed research, NHMRC alignment, pros and cons, a 7-day meal plan, and Australian product recommendations. No fads, no hype - just evidence.
All Diet Guides
Carnivore Diet
An elimination diet consisting exclusively of animal products. Limited clinical research but growing anecdotal interest.
Intermittent Fasting
A pattern of cycling between eating and fasting windows. Moderate evidence supports short-term weight loss comparable to standard calorie restriction.
Calorie Deficit Diet
The fundamental principle behind all weight loss. Strong evidence supports a moderate calorie deficit as the most reliable approach to fat loss.
Mediterranean Diet
A plant-rich eating pattern built around olive oil, fish, legumes, and whole grains - backed by more high-quality research than any other dietary approach.
Keto Diet
A very low-carbohydrate, high-fat diet that shifts the body into ketosis. Research suggests it may support short-to-medium term weight loss, though long-term evidence remains limited.
Low Carb Diet
A flexible approach that reduces carbohydrate intake to 50-130g per day while allowing a wider range of foods than strict keto. Moderate evidence supports its use for weight loss and blood sugar management.
DASH Diet (Dietary Approaches to Stop Hypertension)
A medically endorsed eating pattern developed by the US National Institutes of Health. Strong evidence for lowering blood pressure and reducing cardiovascular risk, with proven weight loss benefits when combined with calorie control.
Quick Comparison
| Diet | Type | Evidence | NHMRC | Key Feature |
|---|---|---|---|---|
| Carnivore Diet | elimination | limited | Not Aligned | ~0g/day |
| Intermittent Fasting | time restricted | moderate | Partially Aligned | 3-8% body weight |
| Calorie Deficit Diet | calorie based | strong | NHMRC Aligned | 0.5-1 kg/week |
| Mediterranean Diet | balanced | strong | NHMRC Aligned | 45-55% of energy |
| Keto Diet | low carb | moderate | Partially Aligned | 20-50g/day |
| Low Carb Diet | low carb | moderate | Partially Aligned | 5-10% body weight |
| DASH Diet (Dietary Approaches to Stop Hypertension) | balanced | strong | NHMRC Aligned | Balanced diet |
Diet Tools
Calorie Deficit Calculator
Calculate how long to reach your goal weight
TDEE Calculator
Find your daily energy expenditure
BMI Calculator
Calculate your Body Mass Index
Macro Calculator
Get your protein, carb, and fat targets
Protein Calculator
Calculate your optimal protein intake
Calorie Calculator
Personalised daily calorie needs
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