Dieting Through Decades

Navigating diet trends can feel overwhelming, especially for healthcare professionals who understand the science but struggle with real-life implementation. Between long shifts, emotional stress, and limited time, eating well becomes more about survival than strategy. But as we explore different approaches—Mediterranean, keto, and carnivore—a common truth emerges: what works best is personal.

The Mediterranean diet often tops the list of healthy eating plans, and for good reason. Growing up in an Iranian household, it was second nature—olive oil, fresh veggies, lean proteins, and very little processed food. But it’s not just about what’s on the plate. It’s the culture around the meals that makes a difference. Family dinners, unhurried conversations, and real connection all contribute to the lifestyle. It echoes what we see in Blue Zones—places where people live the longest. Unprocessed foods and a mindful approach to meals go hand in hand. That said, the quality of even traditional foods can vary drastically depending on where and how they’re grown, especially in the U.S. where modern farming practices have changed the game.

Then there’s keto. This high-fat, low-carb diet gained popularity for its ability to kickstart weight loss. During medical residency, when stress and convenience often dictated food choices, switching to keto and incorporating intermittent fasting helped some lose up to 30 pounds. Many also reported better focus and mental clarity while in ketosis. Still, it’s not without drawbacks. It can be hard to stick with, and if it leans too heavily on processed meats and low-quality fats, cholesterol levels can take a hit. As with any diet, the quality of food matters. Grass-fed meats and healthy fats make a difference.

The carnivore diet pushes boundaries even further—cutting out all plant-based foods and focusing solely on animal products. It’s a controversial choice, but some advocates, like Dr. Paul Saladino, argue it can help with certain autoimmune and skin conditions. The thinking is that if you remove processed foods entirely, you may not need fiber to keep your system in check. It’s a bold claim and challenges a lot of conventional nutrition advice, but some people report real benefits. That said, it’s not for everyone, and concerns about nutrient balance remain.

Despite the differences, a few truths show up across all these diets. First, food quality is non-negotiable. Grass-fed dairy and meats offer better nutritional value than conventionally raised options. Second, processing is the enemy—ultra-processed foods consistently show negative health effects, no matter what diet you're following. And third, personalization matters. Our bodies respond differently to foods. Tools like continuous glucose monitors now make it possible to see how your body reacts to specific meals in real time, helping guide better choices.

And let’s not ignore the emotional side of eating. During high-stress periods—like medical training or parenting—food can become a form of comfort. Ice cream at midnight or chips from the vending machine aren't always about hunger. They’re about coping. That’s why any diet that ignores the psychological aspect of food is likely to fall short. Paying attention to how you feel after meals, both physically and emotionally, is just as important as tracking macros or calories.

In the end, no single diet has all the answers. The best approach is one that fits your body, your values, and your life. Whether that’s Mediterranean-inspired meals with loved ones, structured keto for clarity, or experimenting with something more radical like carnivore, the goal is the same: feeling better, living longer, and nourishing yourself in a way that truly works.