/* global React */
const DIET_IMG = {
frameworks: "https://images.unsplash.com/photo-1490645935967-10de6ba17061?w=2400&q=80",
calories: "https://images.unsplash.com/photo-1556740758-90de374c12ad?w=2400&q=80",
macros: "https://images.unsplash.com/photo-1498837167922-ddd27525d352?w=2400&q=80",
"meal-planning": "https://images.unsplash.com/photo-1543352634-873e17d2a088?w=2400&q=80",
"plant-based": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?w=2400&q=80",
fasting: "https://images.unsplash.com/photo-1504754524776-8f4f37790ca0?w=2400&q=80",
"popular-diet-types": "https://images.unsplash.com/photo-1466637574441-749b8f19452f?w=2400&q=80",
};
const DIET_L3 = {
frameworks: dietPage("01", "Frameworks", "Diet Frameworks", "rules and tradeoffs", "Eating frameworks are maps, not verdicts. This chapter looks at why people choose rules, what the rules simplify, and what they quietly make harder.", ["12 guides", "Rules", "Tradeoffs", "Fit"], "A framework should make the week clearer, not make the person smaller.", [
["The idea", "A framework gives eating a shape. It reduces decisions by naming a few priorities and letting the rest of the day organize around them."],
["The tradeoff", "Every framework edits reality. It can make one choice easier while making flexibility, social eating, or training energy harder."],
["Where it breaks", "The problem usually starts when the framework stops being a tool and starts becoming a test of character."],
["Use it well", "Read what the framework asks from your real life before you ask your real life to obey it."],
], ["Method", "Cost", "Flexibility", "Repeatability"], [
["Clarify the rule", "Name the actual rule, not the marketing promise."],
["Watch the cost", "Look for the part of life the method makes harder."],
["Keep an exit", "A good framework can be adjusted without feeling like failure."],
]),
calories: dietPage("02", "Calories", "Energy Balance", "the numbers underneath", "Calories are a way of describing energy, not a personality score. This chapter keeps the concept useful without turning eating into a courtroom.", ["12 guides", "Energy", "Portions", "Context"], "The number can explain the pattern. It should not become the whole story.", [
["The idea", "Calories help explain why body weight changes over time. They are a measurement of energy, not a moral category."],
["The tradeoff", "The number can clarify patterns, but it can also crowd out hunger, satisfaction, training needs, and ordinary judgment."],
["Where it breaks", "It breaks when precision becomes the goal and the person disappears behind the math."],
["Use it well", "Use calories as a temporary lens when you need clarity, then bring the rest of life back into the frame."],
], ["Energy", "Portion", "Pattern", "Pressure"], [
["Use the wide lens", "Look at weeks and patterns instead of treating one meal like evidence."],
["Keep the body present", "Hunger, energy, sleep, training, and mood still count."],
["Avoid fake precision", "Most food math is an estimate. Treat it like one."],
]),
macros: dietPage("03", "Macros", "Protein, Carbs, Fat", "what each lever changes", "Macros are the big levers inside the plate. This chapter explains what protein, carbs, and fat are doing before they become a tracking ritual.", ["12 guides", "Protein", "Carbs", "Fat"], "Macros are useful when they explain the meal, not when they replace it.", [
["The idea", "Macros describe the major jobs food can do: repair, energy, satisfaction, and structure."],
["The tradeoff", "Tracking macros can sharpen awareness, but it can also make every meal feel like a puzzle."],
["Where it breaks", "It breaks when the numbers look right but the eating pattern feels brittle, joyless, or impossible to repeat."],
["Use it well", "Start with the plate. Use the numbers only when the plate stops making sense."],
], ["Protein", "Carbs", "Fat", "Fit"], [
["Ask the job", "What does this meal need to do for the day ahead?"],
["Respect training", "Training days often need enough protein, enough carbs, and enough total food."],
["Keep meals normal", "A good macro approach should still look like food."],
]),
"meal-planning": dietPage("04", "Meal Planning", "Planning Without Prison", "fewer food decisions", "Meal planning is not a performance of control. This chapter is about repeatable defaults, flexible backup plans, and eating that survives normal life.", ["12 guides", "Defaults", "Flexibility", "Weeks"], "The point is not a perfect plan. The point is fewer decisions when the day gets loud.", [
["The idea", "A useful meal plan removes friction from the week. It gives the next meal somewhere to land."],
["The tradeoff", "Too much planning can make food feel fragile. Too little planning makes every meal a new negotiation."],
["Where it breaks", "It breaks when the plan only works for the imaginary version of your week."],
["Use it well", "Plan anchors, not scripts. Leave enough room for appetite, people, and timing."],
], ["Anchor", "Fallback", "Leftovers", "Room"], [
["Pick anchors", "Choose repeatable meals that carry the week."],
["Build fallbacks", "Have a late-day option that does not need inspiration."],
["Leave room", "A plan should bend before it breaks."],
]),
"plant-based": dietPage("05", "Plant-Based", "Mostly Plants", "values and practicality", "Plant-based eating can be an ethic, a preference, a health pattern, or a practical default. This chapter keeps the philosophy honest and the week livable.", ["12 guides", "Plants", "Protein", "Practicality"], "Mostly plants works best when it is satisfying enough to keep.", [
["The idea", "Plant-based eating shifts the center of the plate toward plants. It can be strict, flexible, values-led, or simply practical."],
["The tradeoff", "It can add fiber, variety, and intention. It can also require more planning around protein, convenience, restaurants, and family meals."],
["Where it breaks", "It breaks when the label gets more attention than the meals, or when the food is technically compliant but not satisfying."],
["Use it well", "Make protein, pleasure, and convenience part of the philosophy from the beginning."],
], ["Plants", "Protein", "Convenience", "Values"], [
["Name the version", "Vegan, vegetarian, mostly plants, or plant-forward are not the same week."],
["Plan protein", "Protein deserves a real plan, not wishful thinking."],
["Keep pleasure", "Food still has to taste like something you want to eat."],
]),
fasting: dietPage("06", "Fasting", "Time Windows", "structure and hunger", "Fasting deserves its own chapter because it changes the day before it changes the plate. This page looks at structure, hunger, training, safety, and pressure.", ["12 guides", "Time", "Hunger", "Caution"], "Fasting is a structure. It is not proof that you are disciplined.", [
["The idea", "Fasting narrows the eating window. For some people, that lowers decision fatigue. For others, it raises pressure."],
["The tradeoff", "The clock can simplify eating, but it can also collide with training, sleep, family meals, medication, or hunger cues."],
["Where it breaks", "It breaks when hunger becomes a contest, or when a time rule makes the rest of health harder."],
["Use it well", "Treat fasting as an optional structure, not a virtue. Ask a qualified professional first if food rules carry medical or emotional risk."],
], ["Window", "Training", "Hunger", "Caution"], [
["Check the reason", "Know whether you want structure, simplicity, appetite control, or something else."],
["Watch training", "Hard sessions may not pair well with a rigid window."],
["Protect safety", "Medical conditions, pregnancy, medication, or a history of disordered eating change the conversation."],
]),
"popular-diet-types": dietPage("07", "Popular Diet Types", "The Big Comparison", "labels, promises, and costs", "High-protein, Mediterranean, keto, low-carb, paleo, whole-food, anti-inflammatory, and clean eating all make different promises. This hub reads the promise against the tradeoff.", ["16 guides", "Comparison", "Labels", "Tradeoffs"], "A diet label is only useful after you know what it asks from your week.", [
["The idea", "Popular diet types are shorthand. They help people find a starting point, a community, or a rule set."],
["The tradeoff", "The shorthand can hide major differences: strictness, cost, food access, training energy, social friction, and medical fit."],
["Where it breaks", "It breaks when the label becomes an identity and every normal exception starts to feel like a confession."],
["Use it well", "Compare the rule, the cost, the evidence, the pressure, and the way it fits an ordinary week."],
], ["High Protein", "Mediterranean", "Keto", "Low Carb", "Paleo", "Whole Food", "Anti-Inflammatory", "Clean Eating"], [
["Read the promise", "What does this diet claim to make easier?"],
["Read the restriction", "What does it remove, limit, or make socially expensive?"],
["Read the fit", "Does it match your training, health needs, budget, and actual meals?"],
], true),
};
function dietPage(n, title, label, accent, lede, meta, quote, chapters, marks, checks, comparison = false) {
return { n, title, label, accent, lede, meta, quote, chapters, marks, checks, comparison, tabs: dietTabs(title, comparison), library: dietLibrary(title, comparison) };
}
function dietTabs(title, comparison) {
return comparison
? [{ id: "types", nm: "Types", ct: 6 }, { id: "tradeoffs", nm: "Tradeoffs", ct: 5 }, { id: "fit", nm: "Fit", ct: 5 }]
: [{ id: "idea", nm: "Idea", ct: 4 }, { id: "tradeoffs", nm: "Tradeoffs", ct: 4 }, { id: "practice", nm: "Practice", ct: 4 }];
}
function dietLibrary(title, comparison) {
const lower = title.toLowerCase();
if (comparison) {
return {
types: [
["01", "How to compare popular diet types.", "A plain way to read labels, promises, rules, and costs.", "Compare", "8 min"],
["02", "How to understand high-protein diets.", "What the emphasis helps, what it does not solve, and where it can get narrow.", "High protein", "7 min"],
["03", "How to understand Mediterranean-style eating.", "The pattern, the appeal, and the gap between tradition and branding.", "Mediterranean", "7 min"],
["04", "How to understand keto.", "The carb restriction, the promise, the friction, and the caution flags.", "Keto", "8 min"],
["05", "How to understand low-carb eating.", "A broader label than keto, with its own useful questions.", "Low carb", "6 min"],
["06", "How to understand paleo.", "The premise, the modern reality, and the practical tradeoffs.", "Paleo", "6 min"],
],
tradeoffs: [
["07", "How to read the restriction in any diet.", "What the diet limits, what that changes, and what it costs.", "Restriction", "6 min"],
["08", "How to spot moral language around food.", "Clean, cheat, good, bad, and the words that make eating smaller.", "Language", "5 min"],
["09", "How to judge a diet's social cost.", "Restaurants, family meals, travel, and the parts no macro chart sees.", "Social", "6 min"],
["10", "How to judge a diet's training fit.", "Energy, recovery, appetite, and hard sessions under stricter rules.", "Training", "6 min"],
["11", "How to avoid making a diet your identity.", "A label can help until it starts answering questions it should not answer.", "Identity", "5 min"],
],
fit: [
["12", "How to choose a diet type without rushing.", "A slower checklist before adopting a public label.", "Choice", "6 min"],
["13", "How to compare whole-food approaches.", "Useful defaults, vague claims, and the difference between pattern and purity.", "Whole food", "6 min"],
["14", "How to understand anti-inflammatory diet claims.", "What the phrase can mean and why medical context matters.", "Claims", "7 min"],
["15", "How to leave a diet that no longer fits.", "Changing course without turning the previous choice into failure.", "Exit", "5 min"],
["16", "How to ask a professional about diet types.", "Questions for clinicians, dietitians, medication, symptoms, and risk.", "Ask", "6 min"],
],
};
}
return {
idea: [
["01", `How to understand ${lower}.`, `The central idea behind ${lower}, without the sales pitch.`, "Idea", "6 min"],
["02", `How to know what ${lower} is trying to solve.`, "Decision fatigue, body composition, energy, identity, convenience, or control.", "Purpose", "6 min"],
["03", `How to read the promise behind ${lower}.`, "What sounds appealing and what still has to be true in real life.", "Promise", "5 min"],
["04", `How to separate the method from the marketing.`, "The useful rule is usually quieter than the headline.", "Marketing", "5 min"],
],
tradeoffs: [
["05", `How to see the tradeoffs in ${lower}.`, "What gets easier, what gets harder, and what the method asks from your week.", "Tradeoff", "6 min"],
["06", `How to notice when ${lower} is becoming pressure.`, "The signs that a useful structure is starting to crowd the room.", "Pressure", "5 min"],
["07", `How to keep ${lower} from taking over social life.`, "Restaurants, family meals, travel, and enough flexibility to eat with people.", "Social", "5 min"],
["08", `How to know when ${lower} needs professional input.`, "Medical conditions, medication, pregnancy, disordered eating history, and real uncertainty.", "Caution", "6 min"],
],
practice: [
["09", `How to try ${lower} for a normal week.`, "A small test that watches energy, mood, training, hunger, and friction.", "Test", "6 min"],
["10", `How to adjust ${lower} without calling it failure.`, "Changing the rule when the rule stops fitting the life.", "Adjust", "5 min"],
["11", `How to keep ${lower} flexible.`, "Rules that bend enough to survive ordinary days.", "Flex", "5 min"],
["12", `How to decide if ${lower} is worth keeping.`, "A practical review after the first stretch of real use.", "Review", "5 min"],
],
};
}
const dietPageKey = window.DIET_L3_PAGE || "frameworks";
const DIET_PAGE = DIET_L3[dietPageKey] || DIET_L3.frameworks;
const DIET_BASE = `/en/fitness/diet/${dietPageKey}/`;
const DIET_SLUG = (title) => window.howToArticleSlug(DIET_BASE, title);
const useDietArticles = window.useHubArticles || ((slugs) => ({
articles: slugs.map((slug) => ({ slug, status: "stub", title: null })),
}));
function dietFallbackArticle(article, row) {
if (article && article.status === "published") return article;
return { ...(article || {}), status: "stub", title: row?.[1] || null, meta_description: row?.[2] || "" };
}
function DietLastWord({ text }) {
const words = text.split(" ");
return {words.slice(0, -1).join(" ")} {words.slice(-1)};
}
function DietL3Header() {
return (