In the world of nutrition, few topics spark as much confusion as diets. Keto promises fat loss without hunger. Vegan diets claim to heal inflammation. Paleo looks to the past for answers, while the Mediterranean diet is often crowned the healthiest of them all. Yet for many people, following these plans leads to mixed results.
Dr Mark Hyman, a US-based physician and one of the leading voices in functional medicine, believes the real issue isn’t the diets — it’s how we think about them.
“There is no one-size-fits-all diet,” Hyman has said. “Food is information, and it talks to your genes, your hormones, and your metabolism.”
As a long-time advocate of personalized nutrition, Hyman consistently stresses that context matters more than labels.
Why keto helps some people – and not everyone
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The ketogenic diet, which dramatically reduces carbohydrates and increases fat intake, has become popular for weight loss and blood sugar control. Hyman explains that keto can be helpful for people with insulin resistance, type 2 diabetes, or metabolic dysfunction.
“When you remove excess sugar and refined carbs, many people feel better very quickly,” he says. “Their energy stabilizes, cravings go down, and blood sugar improves.”However, Hyman cautions against viewing keto as a universal or permanent solution. He notes that long-term strict carb restriction may not support gut health, hormonal balance, or athletic performance for everyone.
“The goal isn’t zero carbs,” he explains. “The goal is metabolic flexibility – the ability to use both fat and carbohydrates efficiently.”
Paleo: real food, not rigid rules
The Paleo diet focuses on whole, unprocessed foods such as vegetables, fruits, nuts, seeds, meat, and fish, while eliminating grains, dairy, and legumes. According to Hyman, the Paleo diet can be helpful for people with inflammation, digestive problems, or food sensitivities.
“When you remove ultra-processed foods, most people feel better almost immediately,” he says.
But Hyman also warns against turning Paleo into a strict dogma. Many people tolerate legumes and fermented dairy well, and cutting them out unnecessarily can limit nutrition.
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Dr Mark Hyman, a US-based physician and one of the leading voices in functional medicine, believes the real issue isn’t the diets — it’s how we think about them.
“It’s not about eating exactly like our ancestors,” he notes. “It’s about eating real food your body recognizes.”
Vegan diets: benefits with blind spots
Plant-based diets are often praised for improving heart health and lowering inflammation. Hyman agrees that diets rich in vegetables, fruits, beans, and whole grains can be powerful.
“Plants are medicine,” he says. “They’re packed with phytonutrients that support healing.”
Still, he urges caution. Vegan diets can fall short if they rely on highly processed meat substitutes or fail to provide key nutrients like vitamin B12, iron, omega-3 fats, and adequate protein.
“Being vegan doesn’t automatically mean you’re eating well,” Hyman explains. “Food quality matters more than food ideology.”
Why Mediterranean eating works for many
Among all popular diets, the Mediterranean approach stands out for its balance. Emphasizing vegetables, olive oil, fish, whole grains, and moderate dairy intake, it supports heart health, brain function, and longevity.
Hyman often points to it as a sustainable template rather than a strict plan. “It’s flexible, it’s social, and it’s built around whole foods,” he says.
Even then, he stresses the need for individualization. Portion sizes, carbohydrate tolerance, and protein needs differ widely from person to person.
The bigger lesson: listen to your body
Across all diets, Hyman’s core message remains consistent: biology comes before trends.
“Your body is constantly giving you feedback,” he says. “Energy levels, digestion, mood, lab results — they all tell a story.”
Rather than chasing the perfect diet, Hyman encourages people to focus on whole foods, minimize sugar and ultra-processed foods, and adjust their approach based on how their bodies respond.
In a culture obsessed with extremes, his advice is refreshingly grounded: eat real food, personalize your choices, and let your health—not hype—be the guide.
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