# Ninety eight programs. One timeline.

*The Undiet catalog, 98 programs · https://undiet.app/diets*

Every entry is described the same way, plainly and without a sales pitch. Filter by goal, approach, dietary needs and effort, exactly as in the app. Mark the one you are on and it becomes a period on your journey.

A snapshot of the app catalog. Marking a program is a self-report marker, never a recommendation.

Filters: Goal (Weight loss, Heart health, Blood sugar, Gut health, More energy, Longevity, Fitness, Inflammation, Brain health); Approach (Low-carb, High-protein, Plant-forward, Whole foods, Time-restricted, Balanced, Low-fat, Counting, Elimination); Dietary needs (Vegetarian, Vegan, Pescatarian, Gluten-free, Dairy-free); Effort (Easy, Moderate, Hard).

## Diets and eating patterns

- [AIP (Autoimmune Protocol)](https://undiet.app/undiet/diets/aip.md): A strict eliminate and reintroduce pattern targeting autoimmune symptom triggers.
- [Alkaline](https://undiet.app/undiet/diets/alkaline.md): Classifies foods by a supposed effect on body pH.
- [Anti Inflammatory Diet](https://undiet.app/undiet/diets/anti-inflammatory.md): Favours foods associated with lower inflammation (oily fish, olive oil, colourful produce, nuts) over ultra-processed foods.
- [Atkins](https://undiet.app/undiet/diets/atkins.md): A phased low-carb plan that starts very strict, then gradually reintroduces carbs.
- [Baby Food Diet](https://undiet.app/undiet/diets/baby-food.md): Replaces regular meals with jars of baby food.
- [Blood Type Diet](https://undiet.app/undiet/diets/blood-type.md): Assigns eating plans by ABO blood group.
- [Body Reset](https://undiet.app/undiet/diets/body-reset.md): A 15 day phased plan that starts from smoothie meals.
- [Cabbage Soup Diet](https://undiet.app/undiet/diets/cabbage-soup.md): A short crash plan built around unlimited cabbage soup.
- [Calorie Counting](https://undiet.app/undiet/diets/calorie-counting.md): Track energy in vs out and keep a modest deficit. Food-agnostic: anything fits if it fits the budget.
- [Carb Cycling](https://undiet.app/undiet/diets/carb-cycling.md): Alternates higher and lower carb days around training.
- [Carnivore](https://undiet.app/undiet/diets/carnivore.md): Animal foods only (meat, fish, eggs, some dairy) and nothing plant-based. Highly restrictive.
- [CBT and Psychological Support](https://undiet.app/undiet/diets/cbt-support.md): Psychological support for eating behaviour and relationship with food, from a qualified therapist.
- [Clean Eating](https://undiet.app/undiet/diets/clean-eating.md): A loose preference for minimally processed foods with no regulated definition.
- [Cleveland Clinic Diet](https://undiet.app/undiet/diets/cleveland-clinic.md): An app based clinic program combining weight and heart health guidance.
- [DASH](https://undiet.app/undiet/diets/dash.md): Designed to support healthy blood pressure: rich in vegetables, fruit and whole grains, lower in salt, saturated fat and sugar.
- [Detox and Cleanses](https://undiet.app/undiet/diets/detox-cleanse.md): Short cleansing regimens such as juice fasts and the master cleanse.
- [Dukan](https://undiet.app/undiet/diets/dukan.md): Fixed phases moving from strict high protein eating to maintenance.
- [Fasting 14:10](https://undiet.app/undiet/diets/fasting-14-10.md): All intake inside a consistent 10 hour window with a 14 hour overnight fast.
- [Fasting 16:8](https://undiet.app/undiet/diets/fasting-16-8.md): Less a diet than a schedule: eating is kept within a set window (a common one is 8 hours). What you eat is up to you.
- [Fasting 18:6](https://undiet.app/undiet/diets/fasting-18-6.md): A 6 hour eating window, studied as 1pm to 7pm.
- [Fasting 20:4 (Warrior)](https://undiet.app/undiet/diets/fasting-20-4.md): A 4 hour eating window, studied as 3pm to 7pm; the Warrior Diet branding itself was never trialled.
- [Fasting 4:3](https://undiet.app/undiet/diets/fasting-4-3.md): Three non consecutive days per week at about 80 percent energy restriction, unrestricted on the other four.
- [Fasting 5:2](https://undiet.app/undiet/diets/fasting-5-2.md): Eat normally five days a week, keep calories very low on two non-consecutive days.
- [Alternate Day Fasting](https://undiet.app/undiet/diets/fasting-adf.md): A 24 hour zero calorie fast on alternate days, in its strict form.
- [Modified Alternate Day Fasting](https://undiet.app/undiet/diets/fasting-adf-modified.md): Fast days at about a quarter of energy needs, often one meal of 500 to 600 kcal, alternating with unrestricted days.
- [Eat Stop Eat](https://undiet.app/undiet/diets/fasting-eat-stop-eat.md): One or two full 24 hour fasts per week, dinner to dinner.
- [Early Time Restricted Eating](https://undiet.app/undiet/diets/fasting-etre.md): An eating window moved to the front of the day, studied as 7am to 3pm.
- [OMAD](https://undiet.app/undiet/diets/fasting-omad.md): One meal a day: the most extreme common fasting window. Demanding and not for everyone.
- [Periodic Fasting](https://undiet.app/undiet/diets/fasting-periodic.md): Several consecutive restricted days on a repeating cycle, for example five days once a month.
- [Prolonged Fasting](https://undiet.app/undiet/diets/fasting-prolonged.md): A continuous fast of 48 hours or more, best documented clinically as 4 to 21 days at 200 to 250 kcal per day under supervision.
- [Ramadan Style Fasting](https://undiet.app/undiet/diets/fasting-ramadan.md): No food or fluid from dawn to sunset for a religious period, which unlike secular protocols also restricts drinking.
- [Flexitarian](https://undiet.app/undiet/diets/flexitarian.md): Mostly plant-based, but meat and fish are allowed sometimes: a low-commitment middle ground.
- [GAPS](https://undiet.app/undiet/diets/gaps.md): A multi stage elimination built on broths and ferments, marketed on gut and brain claims.
- [Gluten Free](https://undiet.app/undiet/diets/gluten-free.md): Excludes wheat, barley and rye. Essential for coeliac disease; elective for others.
- [Glycemic Index Diet](https://undiet.app/undiet/diets/glycemic-index.md): Prefers foods with a lower impact on blood glucose.
- [HCG Diet](https://undiet.app/undiet/diets/hcg.md): Pairs a very low calorie intake with HCG hormone products, a combination the NLM cautions against.
- [High Protein](https://undiet.app/undiet/diets/high-protein.md): Prioritises protein at every meal to support fullness and muscle, often alongside training.
- [HMR](https://undiet.app/undiet/diets/hmr.md): A meal replacement program with structured phases.
- [Intuitive Eating](https://undiet.app/undiet/diets/intuitive-eating.md): Rejects diet rules entirely; relies on hunger and fullness cues and a peaceful relationship with food.
- [Jenny Craig](https://undiet.app/undiet/diets/jenny-craig.md): Prepared meal delivery plus personal coaching.
- [Keto](https://undiet.app/undiet/diets/keto.md): A very low-carbohydrate, high-fat approach that pushes the body to run on fat instead of glucose. Structured and demanding, especially at the start.
- [Intensive Lifestyle Program](https://undiet.app/undiet/diets/lifestyle-program.md): Structured multicomponent behaviour change in the style of the Diabetes Prevention Program.
- [Low Carb](https://undiet.app/undiet/diets/low-carb.md): Reduces carbohydrates (bread, pasta, sugar) without the strictness of keto, leaving room for fruit and veg.
- [Low Fat](https://undiet.app/undiet/diets/low-fat.md): Restricts the share of energy that comes from dietary fat.
- [Low FODMAP](https://undiet.app/undiet/diets/low-fodmap.md): A clinical elimination approach for IBS: removes fermentable carbs, then reintroduces them to find triggers.
- [Macros (IIFYM)](https://undiet.app/undiet/diets/macros-iifym.md): "If it fits your macros": hit daily protein/carb/fat targets rather than banning foods.
- [Mayo Clinic Diet](https://undiet.app/undiet/diets/mayo-clinic.md): A structured 12 week habit building program from the Mayo Clinic.
- [Medical Weight Management](https://undiet.app/undiet/diets/medical-weight-management.md): A clinician-led weight-management service that may combine medication, diet and monitoring. Info only.
- [Mediterranean](https://undiet.app/undiet/diets/mediterranean.md): A way of eating built around vegetables, legumes, whole grains, olive oil and fish, with less red meat and sugar. Less a strict plan than a pattern, which is why people stay with it.
- [Menopause Diet](https://undiet.app/undiet/diets/menopause-diet.md): An eating pattern arranged around nutrition needs during menopause.
- [MIND](https://undiet.app/undiet/diets/mind.md): A blend of Mediterranean and DASH aimed at brain health: leafy greens, berries, nuts, olive oil, fish.
- [Mindful Eating](https://undiet.app/undiet/diets/mindful-eating.md): Deliberate and non judgmental attention to the experience of eating.
- [Noom](https://undiet.app/undiet/diets/noom.md): An app-led, psychology-first approach: habits and mindset alongside light food logging.
- [Nordic](https://undiet.app/undiet/diets/nordic.md): A Nordic take on the Mediterranean idea: rye, oats, root vegetables, berries, rapeseed oil and fish.
- [Nutrisystem](https://undiet.app/undiet/diets/nutrisystem.md): Portioned meal delivery, including diabetes oriented lines.
- [Nutritarian](https://undiet.app/undiet/diets/nutritarian.md): Ranks foods by nutrient density per calorie.
- [Okinawan](https://undiet.app/undiet/diets/okinawan.md): A traditional vegetable heavy pattern from Okinawa with low energy density.
- [OPTAVIA](https://undiet.app/undiet/diets/optavia.md): Coach supported meal replacement products branded as fuelings.
- [Ornish](https://undiet.app/undiet/diets/ornish.md): A very low fat plant based plan built around heart health.
- [Paleo](https://undiet.app/undiet/diets/paleo.md): Built around meat, fish, eggs, vegetables, fruit and nuts, cutting grains, legumes, dairy and processed food.
- [Pegan](https://undiet.app/undiet/diets/pegan.md): A hybrid of paleo and vegan: mostly plants plus some meat, without grains or dairy.
- [Pescatarian](https://undiet.app/undiet/diets/pescatarian.md): Vegetarian plus fish and seafood: a common stepping stone from omnivore to plant-forward.
- [Raw Vegan](https://undiet.app/undiet/diets/raw-vegan.md): Uncooked plant foods only.
- [Specific Carbohydrate Diet](https://undiet.app/undiet/diets/scd.md): A carbohydrate elimination pattern used in GI conditions.
- [Sirtfood Diet](https://undiet.app/undiet/diets/sirtfood.md): A restrictive plan built around foods said to activate sirtuin proteins.
- [SlimFast](https://undiet.app/undiet/diets/slimfast.md): Shakes and bars replace two meals each day, plus one regular meal.
- [Slow Carb](https://undiet.app/undiet/diets/slow-carb.md): A book branded low carb variant with one free day each week.
- [South Beach](https://undiet.app/undiet/diets/south-beach.md): A phased lower carb plan emphasizing lean protein and unsaturated fats.
- [TLC](https://undiet.app/undiet/diets/tlc.md): An NIH developed plan that limits saturated fat and centers on cholesterol management.
- [Undiet 90](https://undiet.app/undiet/diets/undiet-90.md): A 90 day rotation program that cycles structured eating phases with recovery breaks.
- [Vegan](https://undiet.app/undiet/diets/vegan.md): Excludes all animal products. Ethical and health motivations both common.
- [Vegetarian](https://undiet.app/undiet/diets/vegetarian.md): Excludes meat and fish; usually keeps dairy and eggs. Broad and easy to adapt.
- [Total Diet Replacement (VLCD)](https://undiet.app/undiet/diets/vlcd-tdr.md): A medically-supervised very-low-calorie programme using total meal replacements (e.g. formula shakes). Info only. Done under supervision.
- [Volumetrics](https://undiet.app/undiet/diets/volumetrics.md): Fill up on low-calorie-density foods (soups, veg, fruit) so portions stay satisfying on fewer calories.
- [Whole Food Plant Based](https://undiet.app/undiet/diets/whole-food-plant-based.md): Centres meals on whole plants (vegetables, legumes, grains, nuts) with animal foods reduced or removed.
- [Whole30](https://undiet.app/undiet/diets/whole30.md): A strict 30-day elimination of sugar, grains, dairy, legumes and alcohol, then a structured reintroduction.
- [WeightWatchers](https://undiet.app/undiet/diets/ww-points.md): A points system that nudges toward more filling, less energy-dense foods, with group support.
- [Zone](https://undiet.app/undiet/diets/zone.md): Builds every meal around a fixed 40:30:30 split of carbohydrate, protein and fat.

## GLP-1 medications

- [Foundayo (orforglipron)](https://undiet.app/undiet/diets/foundayo-orforglipron.md): The first oral non peptide GLP1 agonist, approved in April 2026 and taken daily without food or water timing rules.
- [GLP1 Therapy](https://undiet.app/undiet/diets/glp1-therapy.md): A general tracking entry for anyone using a GLP1 receptor agonist medication for weight management.
- [Mounjaro (tirzepatide)](https://undiet.app/undiet/diets/mounjaro-tirzepatide.md): A weekly tirzepatide injection labelled in the US for type 2 diabetes, while the EU label also covers weight.
- [Ozempic (semaglutide)](https://undiet.app/undiet/diets/ozempic-semaglutide.md): A weekly semaglutide injection labelled in the US for type 2 diabetes, not for weight management.
- [Saxenda (liraglutide)](https://undiet.app/undiet/diets/saxenda-liraglutide.md): A daily injectable GLP-1 medication used for weight management. Info only. Talk to your doctor.
- [Wegovy HD (semaglutide)](https://undiet.app/undiet/diets/wegovy-hd-semaglutide.md): A higher maintenance dose semaglutide injection, approved in March 2026.
- [Wegovy Tablets (semaglutide)](https://undiet.app/undiet/diets/wegovy-oral-semaglutide.md): A daily oral semaglutide for weight management, approved in December 2025.
- [Wegovy (semaglutide)](https://undiet.app/undiet/diets/wegovy-semaglutide.md): A once-weekly injectable GLP-1 medication used for weight management and type 2 diabetes. Info only. Decisions belong with your doctor.
- [Zepbound (tirzepatide)](https://undiet.app/undiet/diets/zepbound-tirzepatide.md): A once-weekly injectable GLP-1/GIP medication for weight management and type 2 diabetes. Info only. Talk to your doctor.

## Other medications

- [Alli (orlistat 60 mg)](https://undiet.app/undiet/diets/alli-orlistat.md): The over the counter orlistat strength, taken with each meal that contains fat.
- [Contrave (naltrexone and bupropion)](https://undiet.app/undiet/diets/contrave-naltrexone-bupropion.md): An oral combination medication targeting appetite and cravings. Info only. Talk to your doctor.
- [Imcivree (setmelanotide)](https://undiet.app/undiet/diets/imcivree-setmelanotide.md): A daily injection indicated only for rare genetic forms of obesity.
- [Phentermine](https://undiet.app/undiet/diets/phentermine.md): A short-term prescription appetite suppressant. Info only. Talk to your doctor.
- [Qsymia (phentermine and topiramate)](https://undiet.app/undiet/diets/qsymia-phentermine-topiramate.md): A daily morning capsule combining phentermine with extended release topiramate, available in the US only.
- [Xenical (orlistat 120 mg)](https://undiet.app/undiet/diets/xenical-orlistat.md): An oral medication that reduces fat absorption from food. Available OTC (lower dose) or on prescription. Info only. Talk to your doctor.

## Procedures

- [BPD with Duodenal Switch](https://undiet.app/undiet/diets/bpd-duodenal-switch.md): Combines stomach reduction with intestinal rerouting, with the largest effect and the highest complication risk.
- [Adjustable Gastric Band](https://undiet.app/undiet/diets/gastric-band.md): An inflatable band is placed around the upper stomach, an approach now declining in use.
- [Gastric Bypass (Roux en Y)](https://undiet.app/undiet/diets/gastric-bypass.md): A bariatric operation (Roux-en-Y) that reroutes the digestive tract. Info only. Made with a clinical team.
- [Gastric Sleeve](https://undiet.app/undiet/diets/gastric-sleeve.md): A bariatric operation (sleeve gastrectomy) that reduces stomach size. Info only. A surgical decision made with a clinical team.
- [Weight Loss Devices](https://undiet.app/undiet/diets/weight-loss-devices.md): A temporary balloon placed in the stomach endoscopically to reduce capacity. Info only. Clinician-placed.

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