Custom Meal PlanBuilt Around You

What the research says

The findings this plan is built on, with the papers underneath.

• Dansinger et al. 2005 (JAMA): Atkins, Ornish, Weight Watchers and Zone gave modest, similar weight loss at 1 year. Adherence level, not diet type, was associated with weight loss.
• DIETFITS (JAMA 2018): healthy low-fat vs healthy low-carb gave no significant difference in 12-month weight loss. Genotype and insulin secretion did not predict who would do better.
• Protein floor: whatever the macro split, the US Dietary Guidelines 2025–2030 recommend 1.2–1.6 g/kg/day, and muscle-building research points to ~1.6 g/kg. A good Custom default is to set protein first and let carbs and fat fill the rest.

What this plan won't do

The common claims about this way of eating that the evidence doesn't support.

• "There's one best diet." For weight, adherence and calories dominate. For specific conditions (diabetes, coeliac, CVD), certain patterns do have an edge, which the other plan pages cover.
• "Custom means anything goes." Sensible guardrails help, such as a protein minimum, fibre ≥25g and not dropping too low in calories.

This content is general information, not medical or dietetic advice. Calorie and macro targets are starting points for a healthy adult and are personalised in the app. People who are pregnant, under 18, taking diabetes or blood-pressure medication, or managing kidney, liver, heart or digestive conditions should check with a doctor or registered dietitian before changing their diet.