health
Keto, Vegan, or Mediterranean? Forget the diet wars - 2025 is the year of personalised nutrition. Whether you thrive on avocado toast or butter coffee, the healthiest plan is the one your body actually loves. Here’s how to discover it.
Everywhere you look these days, there’s a new diet promising to change your life. Some people are blending butter into their coffee and swearing by keto, others are thriving on smoothie bowls and tofu scrambles and then there’s a growing crowd who simply say, “I just eat clean.”
If you’ve ever felt confused about which approach actually works, you’re not alone. The world of nutrition has become crowded with opinions - but what’s interesting about 2025 is that the conversation has finally started shifting.
It’s no longer about finding the perfect diet. It’s about finding the one that fits you - your metabolism, your hormones, your energy and even your personality.
Let’s break down the most popular diet trends right now, what they actually do to your body and how to decide which one might suit you best.
The Keto comeback
- Fat as fuel
Keto is the diet that refuses to fade away. Originally created almost a century ago to treat epilepsy, it rose to fame for helping people lose weight fast and stay mentally sharp.
On keto, you cut carbs to almost zero, so your body switches to burning fat for energy instead of glucose. Many people love the sense of focus, reduced cravings and steady energy it provides.
But here’s the catch: the body doesn’t always love being in ketosis long term. It can lead to fatigue, constipation or missing out on fibre and key nutrients. And socially? It’s not exactly easy to say no to fruit, rice or even a slice of your friend’s birthday cake.
Who it suits best: People with insulin resistance, PCOS, or those who feel better on fewer carbs. But it works best under guidance - and with a flexible mind-set.
The plant-based revolution - Eating for health and the planet
If there’s one nutrition movement that’s truly reshaped the last decade, it’s plant-based eating. It’s not just about cutting out meat; it’s about eating more of the good stuff - vegetables, fruits, legumes, nuts and seeds.
Plant-based diets are loaded with fibre, antioxidants and nutrients that lower inflammation and protect against heart disease and diabetes. They also nourish your gut, and a happy gut means better digestion, mood and immunity.
But there’s a difference between ‘plant-based’ and ‘processed vegan’. A packet of vegan cookies doesn’t count as a health food - even if it says eco-friendly on the label.
Who it suits best: Anyone who wants more energy, clearer skin or a gentler impact on the planet. Just remember to supplement vitamin B12 and keep an eye on iron and omega-3s.
The protein priority
- Strength from within
Protein has become the superstar of 2025 - and for good reason. As we age, we naturally lose muscle, which affects metabolism, strength and even mood.
The modern ‘high-protein’ approach isn’t about eating steak all day; it’s about balancing your plate so that every meal includes enough protein to keep you full and support your body’s repair processes. Think eggs and oats for breakfast, lentil soup with quinoa for lunch and grilled fish or tofu for dinner.
It’s a style of eating that doesn’t feel restrictive - and it works beautifully alongside any lifestyle, from yoga to strength training.
Who it suits best: Active individuals, anyone over 30 and those who want a steady metabolism without going to extremes.
The Mediterranean way
- Simplicity wins
If one diet has stood the test of time, it’s the Mediterranean diet. Inspired by how people eat in countries like Greece, Italy and southern Spain. It focuses on real, fresh food: olive oil, vegetables, legumes, nuts and fish.
It’s not about perfection; it’s about balance. This way of eating supports heart health, brain function and longevity - not because it’s restrictive, but because it’s joyful. Food is shared, meals are savoured and stress is lower.
Who it suits best: Honestly, almost everyone. It’s flexible, colourful and deeply satisfying.
The new wave
- Personalised nutrition
Here’s where things get exciting: the future of nutrition isn’t about following trends - it’s about listening to your own body.
Thanks to technology like glucose monitors and gut micro biome testing, we now know that two people can eat the exact same meal and have completely different responses.
That means your friend might thrive on oats for breakfast, while your body feels better with eggs. Or maybe your energy crashes after too much coffee, while someone else can drink three cups and feel fine.
This approach - called metabolic personalisation - is changing the game. It moves us away from rules and toward awareness. It’s about learning what makes you feel good.
How to find what
works for you
Here’s a truth I’ve learned through years of working with clients:
It’s not the perfect plan that transforms people - it’s consistency with something that feels natural and joyful. Here are a few steps to help you figure out your best path:
1. Notice your energy, not just your weight.
2. Experiment - but mindfully.
3. Keep your meals colourful and real.
4. Eat with awareness.
5. Be flexible.
The bottom line
The healthiest diet isn’t keto, vegan, paleo or Mediterranean - it’s the one that makes you feel balanced, nourished and energised. You might love your morning smoothie and evening salmon. Or maybe your body feels amazing with dal, rice and vegetables. It’s all valid. The secret lies in tuning in - not tightening rules.
Food is meant to connect us, not divide us. And when you eat in a way that supports your body, your body supports you back - with energy, clarity and calm.
So, don’t ask “Which diet is the best?”
Ask instead, “Which diet feels best for me right now?”
That’s where real wellness begins.
Zainab Sarwar is a Dubai-based Nutritionist, ERYT-500 Yoga Teacher, and Founder of Moksha Lifestyle Dubai. She blends modern nutritional science with the mindfulness of yoga to help people create harmony between body, mind and food. She can be reached at xainabsarwarlive.com