From Caveman to Keto: Comparing the Top 5 Eating Plans for 2026

We are less than two weeks away from the new year and many are thinking about changing up their diet as part of a New Year’s Resolution. Picking the right diet is essential. 

Diets for Weight Loss 

Let me start this article by saying thinking about losing weight in terms of dieting is never a good thing. I speak from experience. You have to look at a change in eating as a lifestyle change...not a short sprint to lose weight only to return to unhealthy eating. Before you embark on any major change in eating, talk to your doctor. They’ve seen it all and can point you in the right direction. 

 Five Diets for 2026 

Mediterranean Diet 

This diet always pops up when people are talking about a method of eating that promotes longevity as opposed to just losing weight. According to Prevention.com, the Mediterranean Diet can reduce stress levels, lower the risk of type 2 diabetes, and lower hypertension. It does this by focusing on clean eating...meaning...no ultra processed foods. This eating plan includes lean meat and fish, healthy oils and fats, whole grains and fruits and vegetables. Notice the lack of sugar and dairy? It is because they cause inflammation in the body. 

Atlantic Diet 

The  Atlantic Diet mirrors the Mediterranean Diet with the exception of allowing a small amount of dairy. This eating plan originated in coastal regions of the Atlantic, (think Spain and Portugal). The cooking methods used include grilling, steaming, and baking with olive oil. Healthy fats like oil are key to giving you a feeling of fullness. 

Intermittent Fasting 

This plan isn’t about what you eat, but rather, what you do NOT eat during a specified amount of time. There are several ways to fast (12 hours, 16 hours, 24 hours, 48 hours). The longer you fast, the better, but let’s get real. Fasting is hard. I do the 16:8 fast, which means I do not eat for 16 hours, and I eat within an 8-hour timeframe. It works. Refraining from eating for 16 hours gives your digestive system a rest, and it helps in cell regeneration. 

Paleo Diet 

Some people refer to this diet as the caveman diet. The basic idea is that your diet should mimic that of early humans with a focus on meat (hunting) and grains (gathering). This is the ultimate clean eating diet. You are eating meat, fruits, vegetables, nuts, and seeds in their original state. 

KETO Diet 

The Keto way of eating is basically high amounts of healthy fat, high amounts of protein and low carb. Our bodies rely on carbohydrates for energy. The carbs are converted to glucose and if we do not burn it off, it is stored as fat. KETO lowers the amount of carbs so that the body burns fat for fuel instead. Some people think KETO promotes eating bacon and other fatty meats at every meal. That is incorrect. Lean meats are the preferred protein source, and healthy fats provide the needed fat intake. When you think about healthy fats, think of tuna, salmon, avocado oil, nuts, eggs, and butter. Cheese, sour cream, and heavy cream are allowed as well. Vegetables are allowed with this eating plan, but they cannot be high in carbs. Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, cucumber, spinach, lettuce, and olives are acceptable.