While Proponents of the blood-type diet claim that eating food specially matched to your blood type can promote weight loss and better health and there is no scientific evidence that supports these claims.

In addition, following a BTD could cause nutritional deficiencies. For example, the diet recommended for “O” blood type includes avoiding dairy products,which provide valuable calcium and protein. Cereals, breads and pastas are also banned from the type O list, which are good sources of complex carbohydrates and fibre, especially, if they are made from whole grains.

As a general rule of thumb, it’s best to stick with the basics: Eat a wide variety of fruits and vegetables; get your own protein from fish, skinless poultry, lean meat, or cholesterol- free vegetable sources like legumes and nuts; choose whole grains over refined grains; keep your saturated fat intake low; and limit pre-packaged foods and snacks, sweets and alcohol.