Diet guides

Find a way of eating that sticks.

Five popular diets, what each one is great at, what it's not, and the macro split it expects. Pick one — or none. KusWise tracks calories, macros, and water for whichever one you choose.

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How to read this page

Macros are the north star.

Every long-term diet works by setting a target ratio of carbs, protein, and fat — different ratios for different goals. Below, each diet shows its typical macro split, what it gets right, and where people slip. None of this is medical advice. Pick the one you can actually live with.

Heart-friendly

Mediterranean Diet

The most-studied long-term diet on the planet. Built around vegetables, olive oil, fish, whole grains, legumes, and an optional glass of wine — proven across decades for cardiometabolic health and longevity.

Carbs50%Protein20%Fat30%

Pros

Sustainable — no foods are off-limits, eat for life
Strongest evidence base for heart and longevity outcomes
Naturally balanced macros, low rebound risk
Pairs perfectly with photo logging — colourful plates are easy to recognise

Cons

Slower fat-loss timeline than restrictive plans
Quality of fats matters: industrial seed oils break the pattern
Olive oil and fresh seafood can stretch a tight grocery budget

Best for

Long-term sustainability without strict rules.

Log a Mediterranean lunch in two seconds — KusWise reads salad, fish, and olive oil portions from a photo.

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Carb-restricted

Ketogenic (Keto) Diet

Drop carbs to roughly 20–50 g a day so the body switches to burning fat for fuel. Started as a therapeutic tool for epilepsy; now widely used for short-term fat loss and metabolic flexibility.

Carbs5%Protein25%Fat70%

Pros

Strong appetite suppression once adapted
Fast initial weight loss (mostly water in the first weeks)
Stable energy and focus for many people once in ketosis
Forces awareness of hidden carbs in sauces, drinks, and packaged food

Cons

"Keto flu" in the first 1–2 weeks while electrolytes adjust
Hard to follow socially — most restaurants and cuisines are carb-heavy
Long-term cardiovascular impact is still debated
Easy to lapse into low-quality fats (processed meats, butter coffee)

Best for

Fast initial fat loss and disciplined trackers.

Carb tracking is everything on Keto. Photo a plate, KusWise tells you net carbs in seconds.

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Timing-based

Intermittent Fasting (16:8)

A pattern, not a recipe. Eat within an 8-hour window (e.g. 12:00–20:00), fast for the other 16. No food is forbidden — only the clock changes. Works best when paired with a balanced macro split inside the window.

Carbs40%Protein30%Fat30%

Pros

Simplest possible structure: skip breakfast, done
Natural calorie deficit for many — fewer eating hours = less food
Improved insulin sensitivity in most studies
Compatible with any underlying diet (Mediterranean + IF, Keto + IF, etc.)

Cons

Not great for hard-training athletes or shift workers
Can encourage binge-style eating in the window if you skip protein
Mornings without food don't suit everyone
Caffeine + fasting can spike cortisol if overdone

Best for

People who want fewer rules and natural calorie control.

KusWise logs meals only when you eat. Set your window, log inside it, see the streak.

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Whole-foods

Paleo Diet

Eat what's plausibly pre-agricultural: meat, fish, eggs, vegetables, fruit, nuts, seeds. Skip grains, legumes, dairy, refined sugar, and processed oils. The point isn't to live like a caveman — it's to default to whole foods.

Carbs35%Protein30%Fat35%

Pros

Forces a clean grocery list — almost everything is whole-food
Naturally lower in added sugar and refined carbs
High protein and fibre help with satiety
No calorie counting required if you stay within the food list

Cons

No grains or legumes makes it socially restrictive
Cuts whole-food groups (oats, lentils) that have strong evidence behind them
Can drift into expensive grass-fed meat without nutritional payoff
Macro split is wide — different Paleo eaters look very different

Best for

People who want to cut processed food without counting calories.

Photo a Paleo plate, get a macro breakdown. KusWise won't judge if a tortilla sneaks in.

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Plant-forward

Plant-based / Vegan Diet

Centred on plants — vegetables, fruit, whole grains, legumes, nuts, seeds. Vegan excludes all animal products; plant-based is the broader umbrella that lets you choose how strict to be. Strong evidence for cardiometabolic and environmental outcomes.

Carbs60%Protein15%Fat25%

Pros

Highest fibre intake of any common diet
Strong evidence for lower LDL cholesterol and blood pressure
Lowest environmental footprint per calorie
Cheap if you cook from staples — beans, rice, oats, tofu

Cons

Protein needs deliberate planning, especially for athletes
Some nutrients require attention: B12, iron, omega-3, vitamin D
Restaurant menus can be limited outside major cities
Easy to fall into the 'plant-based junk food' trap (chips, vegan cookies)

Best for

Ethical, environmental, and cardiometabolic eaters.

KusWise tracks plant macros precisely — including fibre, which most apps ignore.

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These macro splits are typical mainstream values, not medical advice. Talk to a registered dietitian or your doctor before changing your diet — especially if you have medical conditions or take medications.

Ready when you are

Any diet, automatically tracked.

No app to install, no spreadsheets, no food database to search. Send a photo, KusWise reads the plate.

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