The world of diets is a battlefield. It’s a constant struggle of Man Vs Food, where trends come and go, each promising to be the ultimate solution to healthy eating. Not long ago, the Paleo diet seemed like just another fleeting fad, quickly dismissed as South Beach Diet 2.0. Then CrossFit surged in popularity, and suddenly Paleo was the most searched diet on Google in 2013. Even reputable publications like the New Yorker weighed in on the trend. But are these diets truly effective, and more importantly, are they right for you?
Six years ago, driven by curiosity and a desire for a healthier lifestyle beyond just being “competitive-cyclist skinny,” I embarked on a year-long experiment. I subjected myself to six different diets, each for eight weeks, diligently tracking my progress with regular blood tests and body composition analyses. This wasn’t about weight loss; it was a personal quest to understand the complex relationship between man and food and discover a sustainable, healthy way of eating.
Paleo was among the diets I tested, and to be frank, it made me feel terrible. However, my ultimate conclusion from that experiment remains one of the most insightful pieces of advice I’ve ever given myself. Life has changed significantly since then. I transitioned careers, moved cities multiple times, navigated personal life changes, yet my weight has consistently stayed within a narrow range, and my doctor recently praised my blood work as exemplary.
My current diet is best described as a Mediterranean approach, refined by the lessons learned from my year of experimentation. It features kale and berry smoothies for breakfast, veggie and turkey wraps or salads for lunch, and dinners centered around pasta, salads, and fish. I minimize dairy and nightshades, eat very little red meat (opting for grass-fed or game meat when I do), and consume plenty of almonds and olive oil. Crucially, every week or ten days, I allow myself to eat whatever I crave.
So, revisiting this experiment after six years, the core principles remain relevant. It’s still about understanding the ongoing battle of man vs food and finding personal harmony.
“But you’re so thin.” This was a common reaction when I announced my year-long diet experiment. It was 2008, and at 5’11” and 149 pounds, I was indeed lean. But these comments, often laced with assumptions and jokes, highlighted a crucial misconception: that people only change their diets when they need to lose weight.
The prevailing notion is that if you’re thin, your diet is inherently healthy. This is a dangerous fallacy. Thinness, especially for athletes, doesn’t automatically equate to health. Many of us use our athletic achievements, like fast 10K times, to justify poor food choices. The late Robin Williams, a known cycling enthusiast, famously quipped when asked about his diet, “I can eat pretty much anything. I ride bikes.” This sentiment is widespread; sometimes, the allure of a long workout is the promise of indulgent, unhealthy food and drinks afterward. This might explain a government survey that found heavier drinkers tend to exercise more than abstainers.
At 38, with a family history of heart disease and my own history of late-night pizza cravings and fluctuating energy levels, I knew I needed a better strategy in my personal man vs food conflict. I sought a sustainable approach to healthier eating without resorting to restrictive, dogmatic diets. The diet industry largely focused on overweight individuals, offering solutions like brisk walks as significant improvements. Options for already fit, year-round athletes were scarce.
This led me to my radical experiment: eight weeks on each of six different diets, ranging from popular fads to clinically studied plans. These included the Abs Diet, the Paleo Diet for Athletes, the Mediterranean Prescription, the Okinawa Program, a personalized nutritionist’s plan, and the USDA’s nutritional pyramid. I meticulously recorded every meal, snack, drink, and workout, along with daily notes on my well-being. Bi-monthly visits to my doctor and the lab provided data on weight, cholesterol, and body composition. I allowed myself only two breaks: 19 days for my honeymoon after the Abs Diet, and 11 days around Christmas and New Year’s after the Paleo Diet. It was a demanding undertaking, a true man vs food challenge in terms of discipline and commitment.
My hypothesis was simple: by applying the same discipline to nutrition as I apply to cycling, I could evaluate these diets against their claims. Each, I believed, would offer valuable lessons, and each would ultimately fall short in some way. Through this process, I aimed to become my own expert on how I should eat, winning my personal “man vs food” battle.
Our ancestors adapted to thrive on locally available foods, shaping our nutritional needs, according to nutritionist Laurent Bannock. (Shana Novak)
The Abs Diet
Weeks 1 to 8
Creators: David Zinczenko and Ted Spiker
The Hook: A six-pack is the ultimate sign of health.
The Diet: High protein, healthy fats, and no refined carbs, combined with targeted ab workouts.
Key Lesson: Healthy eating can be both delicious and convenient.
David Zinczenko, editor-in-chief of Men’s Health and the mind behind the Eat This, Not That! series, offers practical advice packaged in an appealing way. Instead of complex dietary theories, Zinczenko focuses on whole foods and a structured eating schedule of three small meals and three substantial snacks daily. His promise: lose weight without feeling deprived, and build a stronger, more toned physique thanks to the protein-rich diet and workout plan. It’s a user-friendly approach in the man vs food arena, focusing on practical steps.
My shopping list became straightforward: peanut butter, chicken breasts, whole-grain bread, tomato sauce, spinach, milk, eggs, and recipes designed for quick preparation (under 20 minutes). Breakfasts were primarily smoothies, and lunch and dinner recipes often yielded leftovers for easy meal prepping. This diet effectively dismantled any excuse that healthy eating is too time-consuming, a common hurdle in the man vs food struggle against convenience foods.
A major takeaway was the strategic use of snacks to prevent hunger, rather than reacting to it. A handful of nuts, a slice of melon, or peanut butter toast between meals kept my energy levels stable throughout the day and ensured I was properly fueled for workouts.
The Paleo Diet for Athletes
Weeks 9 to 16
Creators: Loren Cordain and Joe Friel
The Hook: Eat like our Stone Age ancestors to optimize athletic performance.
The Diet: Game meats, raw produce, and no refined foods, except for endurance sports where bars, bagels, and gels are allowed.
Key Lesson: Sustaining energy for exercise is challenging when constantly feeling hungry.
I gained a new understanding of why Atkins diet enthusiasts are so passionate about their meat-centric lifestyles. On this plan, I lost six pounds, and my body fat dropped from six to five percent. However, I also empathized with their potential irritability. For most of the diet, I felt undernourished, fatigued, and perpetually hungry. It felt like a constant battle of man vs food, where food felt like the enemy, or at least something to be strictly controlled.
The food I did eat was undeniably delicious: elk, buffalo, salmon. But the recipes required culinary skills and an appetite for organ meats (which I largely avoided). Carbohydrate intake was severely restricted unless I was exercising. The monotony and constant hunger led to meals ending prematurely due to boredom or nausea. Exercise became something I looked forward to, solely to justify eating a granola bar.
Co-author Joe Friel acknowledged initial weakness in the first two weeks but claimed to adapt by week three. For me, it took nearly six weeks to feel somewhat normal. Midway through, I succumbed to a breakfast burrito loaded with eggs, cheese, and potatoes, noting in my food diary, “Woke up with a hunger that fruit and vegetables couldn’t satisfy.” This felt like a moment of surrender in my man vs food experiment, but also a crucial data point.
Despite the challenges, my ratio of good to bad cholesterol improved significantly, possibly the best result of the entire year. There’s validity to the Paleo approach. However, for an active individual not seeking weight loss, a diet that induces constant hunger and fatigue is simply unsustainable. The “man vs food” mentality became too restrictive and unpleasant.
The Mediterranean Prescription
Weeks 17 to 24
Creators: Angelo Acquista with Laurie Anne Vandermole
The Hook: Live longer and healthier by eating like a Sicilian.
The Diet: Fresh produce, legumes, nuts, whole grains, fish, olive oil, and red wine.
Key Lesson: Healthy eating is about moderation, not elimination.
This diet has become a lifelong fallback. The essence of the plan is the fish and produce-rich cuisine of Sicily and the Mediterranean region: swordfish with capers, pasta fagioli, poached pears in Chianti. Even as a novice cook, I found the recipes easy to prepare. As an endurance athlete, the pasta-centric approach felt natural and energizing; I felt great and performed well on my bike. It felt like a more balanced and enjoyable man vs food relationship.
The positive effects align with research. An Australian study comparing low-carb and low-fat diets found that low-fat dieters reported significantly better moods after a year. The Mediterranean Prescription reinforced that while refined carbs are detrimental, eliminating carbs entirely is unnecessary. Whole grains are beneficial, and olive oil is a healthy and versatile addition. Olive oil and whole-grain bread became a staple in my afternoon snacks.
I also appreciated Acquista’s perspective on calories. He argues against calorie counting, stating it ultimately undermines a healthy lifestyle. His core message: prioritize vegetables, enjoy healthier versions of familiar foods, and engage in enjoyable activities. He also emphasizes the importance of festive meals and relaxation. If weight becomes an issue, adjust portions and exercise more. This balanced approach to man vs food resonated deeply.
Counting calories can be counterproductive to sustainable healthy eating, according to Acquista. (Image Source/Corbis)
The Okinawa Program
Weeks 25 to 32
Creators: Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
The Hook: Eat like the world’s longest-lived people.
The Diet: Primarily plant-based, with chicken, fish, unrefined carbohydrates, and abundant soy products.
Key Lesson: Conventional dietary wisdom isn’t always accurate for everyone.
The authors, scientists and clinicians, conducted extensive research on the Okinawan diet, a slightly modified version of the traditional Japanese diet. Having lived in Japan, I was already fond of the cuisine and had high expectations for this plan.
However, the results were surprising and concerning. Despite feeling healthy, energetic, and enjoying the meals, my total cholesterol spiked by 43 points, my HDL (good) cholesterol decreased, and my body fat increased. My doctor cautioned that if my cholesterol didn’t improve with the next diet, medical intervention would be necessary. This was a stark reminder that even seemingly healthy diets can have unexpected negative impacts, highlighting the complexity of man vs food and individual responses.
What went wrong? Soy might be the culprit. Emerging research, detailed in The Whole Soy Story, suggests excessive soy consumption can pose health risks, including hormonal disruption. While my study was limited, my subsequent diet experience led me to believe that while the Okinawa Program might benefit Okinawans, whose ancestry is adapted to this diet, my European heritage might be better suited to a Western European dietary pattern.
Nutritionist
Weeks 33 to 40
Creator: Laurent Bannock
The Hook: A personalized diet based on ancestry.
The Diet: A balanced macronutrient approach, tailored to individual DNA and ethnicity.
Key Lesson: A truly personalized diet can be remarkably effective.
A diet prescribed by a nutritionist, considering your genetic predisposition, is undeniably powerful. My experience confirmed this. My blood profiles improved, body composition leaned out, sleep quality enhanced, and energy levels remained consistently high throughout the day. This mirrored my positive experience with a similar plan two years prior. This felt like finally finding a winning strategy in the man vs food game, tailored to my specific needs.
Laurent Bannock specializes in ethnicity-based dietary strategies. He posits that as human populations migrated and evolved, their digestive systems adapted to the available foods. While Bannock adjusts for individual factors like weight, allergies, and activity levels, the core principle is that ancestry plays a significant role in dietary compatibility. For someone of East Asian descent, the diet might resemble the Okinawa Program. For my Irish heritage, Bannock recommended limiting or eliminating chicken, tomatoes, coffee, soy, and dairy.
The main challenge was eating out. The extensive list of restricted foods made restaurant dining difficult. Fortunately, Bannock advocates for occasional “cheating,” recognizing the social and psychological aspects of man vs food and dietary adherence.
MyPyramid.gov
Weeks 41 to 48
Creator: USDA
The Hook: A free, interactive website for personalized nutrition guidance.
The Diet: The often-criticized USDA Food Pyramid.
Key Lesson: Detailed dietary tracking enhances nutritional awareness.
I wanted to conclude with a more self-directed approach, and the USDA’s MyPyramid.gov (now ChooseMyPlate.gov) exceeded expectations. Its interactive tools provide a surprisingly effective, free nutritional resource. Using age, weight, height, and activity levels, the site calculates daily caloric targets and recommends servings from each of the five food groups (grains, vegetables, fruits, dairy, and meat/beans). Logging food intake and exercise allows users to track their progress against these targets. This tool offers a structured approach to navigating the man vs food choices we face daily.
However, I questioned some of the recommendations. The USDA’s guidelines are influenced by various stakeholders, including medical associations, government bodies, and agricultural lobbies. While calorie targets seemed reasonable, certain food recommendations were questionable. Recommending three or more cups of milk daily, for example, seemed excessive and, personally, detrimental to my system.
Despite these reservations, the site excels at promoting dietary awareness. It quickly reveals the challenge of consuming sufficient produce and how rapidly calories, fats, sodium, and cholesterol accumulate. For someone starting their healthy eating journey, this site could be a valuable tool. But at this stage of my experiment, the generalized guidelines felt like a step backward in my personal man vs food evolution.
I can’t tell you how you’ll react to any single diet. But after 12 months alone in the diet-industry wilderness, I can provide a strategy for finding what does work for you.
I can’t tell you how you’ll react to any single diet. But after 12 months alone in the diet-industry wilderness, I can provide a strategy for finding what does work for you.
Conclusions
My year-long man vs food experiment yielded valuable insights. The key takeaways: lean protein, healthy fats, and healthy carbs. Specifically, moderately sized meals rich in produce, occasional lean meat, and minimally processed whole grains. Olive oil is beneficial, and nuts and dates are excellent snacks.
This general framework is broadly applicable. However, individual nuances are crucial. I learned that wheat is not problematic for me, but dairy and tomatoes are. Your experience might differ significantly. The Okinawa Program might be life-changing for some; The Paleo Diet for Athletes could enhance athletic performance for others. Individual responses to diets are highly variable.
What I can offer, after a year navigating the diet industry, is a strategy for discovering your optimal eating plan – my adaptation of the elimination diet. It requires a food and feeling diary, but it’s a two-month process, not a year.
The first two weeks are the most restrictive. Eliminate processed foods, coffee, dairy, nightshades, wheat, soy, alcohol, corn, eggs, processed grains, added sugar, and non-organic, non-grass-fed meats. This still leaves ample options, primarily in the produce section. Include fish, turkey, or buffalo occasionally, drink herbal tea, explore spelt bread, and learn to cook quinoa. You can manage it. This initial phase is about resetting your system in the man vs food dynamic.
After this initial phase, reintroduce eliminated foods one at a time, observing your body’s reaction over 72 hours. Did an omelet cause nausea? Skin issues after tomatoes? Did meat improve your energy? You get the idea. After two months, you’ll have a clearer understanding of foods that support and hinder your well-being. Ideally, get blood tests before and after this two-month period.
Finally, once you establish your nutritional approach, incorporate cheat days. Occasionally indulge in whatever you crave, perhaps with a drink. Knowing you have this freedom makes consistent healthy eating more sustainable in the ongoing man vs food journey.
This approach may not be rigorously scientific, but it’s likely more personalized and effective than many diets. And I believe it will work for you in finding your personal balance in the man vs food world.
The Shape of My Life
Subjective feelings and objective bodily changes don’t always align. Here are my key health metrics before and after each diet.
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