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.
- 7
- Guides
- 38+
- Studies cited
- April 2026
- Updated
All Diet Guides
Each guide is graded on research evidence and checked against the NHMRC Australian Dietary Guidelines.
Carnivore Diet
An elimination diet consisting exclusively of animal products. Limited clinical research but growing anecdotal interest.
May suit
- Adults curious about an elimination protocol to identify food sensitivities
- People who have tried other approaches without success and want to experiment under medical supervision
- Those interested in a short-term (30-90 day) dietary reset before reintroducing foods
Intermittent Fasting
A pattern of cycling between eating and fasting windows. Moderate evidence supports short-term weight loss comparable to standard calorie restriction.
May suit
- Healthy adults looking for a structured approach to reduce calorie intake
- People who do not enjoy calorie counting and prefer time-based rules
- Those who naturally skip breakfast and want to formalise this pattern
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.
May suit
- Anyone looking for the most evidence-based approach to weight loss
- People who are comfortable with tracking food intake using an app
- Those who want flexibility in food choices rather than following food rules
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.
May suit
- Adults seeking evidence-based weight loss
- People with or at risk of cardiovascular disease
- Individuals with or at risk of type 2 diabetes
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.
May suit
- Adults with obesity seeking short-to-medium term weight loss
- People with type 2 diabetes (under medical supervision)
- Individuals who prefer structured dietary rules over calorie counting
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.
May suit
- Adults looking for a flexible weight loss approach without strict calorie counting
- People with insulin resistance, prediabetes, or type 2 diabetes (with medical supervision)
- Those who have found keto too restrictive and want a more sustainable alternative
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.
May suit
- Adults with high blood pressure or prehypertension
- People at risk of cardiovascular disease or with a family history of heart disease
- Those seeking a medically endorsed, sustainable long-term eating pattern
Quick Comparison
Type, evidence grade, NHMRC alignment and the headline number for every guide.
| 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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