Diet Profiles Explained

Diet Profiles Explained

VitalSync tracks your macros, minerals, and weekly compliance score against your preferred diet profile. You can switch profiles at any time in Settings → Nutrition → Diet Profile. Below is an overview of each supported profile and the evidence behind it.

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DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is the most evidence-backed dietary pattern for reducing blood pressure and is the default profile in VitalSync.

Key Targets

• Fruits and vegetables: 8–10 servings/day
• Whole grains: 6–8 servings/day
• Low-fat dairy: 2–3 servings/day
• Lean proteins: poultry, fish, legumes
• Sodium: < 2,300 mg/day (ideally < 1,500 mg/day)
• Limited: saturated fat, red meat, added sugars

The Evidence

A 2019 umbrella review (Chiavaroli et al.) found DASH reduces:

• Systolic BP by −5.2 mmHg
• Diastolic BP by −2.6 mmHg
• HbA1c by −0.53%
• Body weight by −1.42 kg

Best for: Hypertension, pre-hypertension, type 2 diabetes risk, general cardiovascular health.

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Mediterranean Diet

The Mediterranean diet is characterised by high intake of olive oil, fish, legumes, whole grains, fruits, and vegetables, with moderate wine and low red meat.

Key Targets

• Olive oil: primary fat source
• Fish & seafood: ≥2 servings/week
• Legumes: ≥3 servings/week
• Whole grains: daily
• Red meat: < 1 serving/week
• Added sugar: minimal

The Evidence

The PREDIMED trial (Estruch et al., 2018) found a 30% relative reduction in major cardiovascular events. Meta-analyses also show improvements in cognitive function, metabolic syndrome, and all-cause mortality.

Best for: Cardiovascular disease prevention, cognitive health, longevity, metabolic syndrome.

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Low-Carb Diet

A low-carbohydrate diet restricts total carbohydrate intake (typically < 130 g/day) to shift the body toward fat oxidation and improve glycaemic control.

Key Targets

• Carbohydrates: < 130 g/day (standard) or < 50 g/day (ketogenic)
• Protein: moderate to high (1.2–2.0 g/kg body weight)
• Fat: primary energy source (unsaturated preferred)
• Fibre: maintain ≥25 g/day from non-starchy vegetables

The Evidence

A 2020 meta-analysis (Chawla et al.) found low-carb diets reduce fasting blood glucose by 1.3 mmol/L and HbA1c by 0.9% versus low-fat diets. Short-term weight loss is superior to low-fat in the first 6 months.

Best for: Type 2 diabetes management, insulin resistance, short-term weight loss, PCOS.

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High-Protein Diet

A high-protein diet prioritises protein intake (≥1.6 g/kg/day) to support muscle retention, satiety, and metabolic rate.

Key Targets

• Protein: ≥1.6 g/kg body weight/day
• Calorie deficit: optional, depending on goal
• Carbohydrates and fat: flexible

The Evidence

A meta-analysis (Morton et al., 2018) found that protein intakes above 1.62 g/kg/day do not further augment muscle gains, making this the practical upper target. Higher protein diets also improve satiety and reduce lean mass loss during caloric restriction.

Best for: Muscle building, weight management, post-surgical recovery, active individuals.

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Plant-Based Diet

A plant-based diet emphasises whole plant foods (vegetables, legumes, whole grains, nuts, seeds, fruits) and minimises or eliminates animal products.

Key Targets

• Legumes: ≥1 serving/day
• Whole grains: 3–5 servings/day
• Nuts and seeds: 1–2 servings/day
• Vitamin B12: supplement required if fully vegan
• Omega-3: algae-based supplement if no fish

The Evidence

A 2019 meta-analysis (Dinu et al.) found plant-based diets reduce total cholesterol by 0.36 mmol/L and LDL by 0.34 mmol/L. The Adventist Health Study-2 found a 15% lower all-cause mortality in vegans versus omnivores.

Best for: Cholesterol reduction, environmental sustainability, ethical food choices, cardiovascular risk reduction.

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Compliance Score in VitalSync

VitalSync calculates a weekly diet compliance score (0–100) based on your selected profile’s nutrient targets. The score appears on the Dashboard with a 4-week sparkline trend. Tap the score to see a breakdown by nutrient category.

To change your profile: Settings → Nutrition → Diet Profile → Select Profile.