Diets come and go and every year health experts will come up with different plans that promise to give you a range of health benefits. From paleo and keto to plant based and Atkins, there is truly something that caters for each individual looking for a diet.
Prior to food fads, people would just go about losing weight and eating healthy by eliminating sugars and carbohydrates, but these days, nutritionists promise that there are certain ways that enable you to eat the foods you love while staying healthy and focused.
Th Mediterranean diet just sounds like it incorporates the main food groups eaten by those around the Mediterranean, and that’s because it is! The foundation of the plan is essentially vegetables, fruits, herbs, nuts, beans and whole grains.
Meals are focused on these plant-based foods and small amounts of fish, poultry, dairy and eggs are also included for added protein and energy. For those trying to eliminate red meat from their meals, this is a good one for you.
The nutritarian diet is a nutrient-dense, plant-rich plan which promises great weight loss and health benefits from the vegetables consumed. The nutritarian limits processed and high-calorie foods which stop the body from losing weight and is mostly plant-based, gluten-free, low-salt and low-fat.
This plan stresses that dairy should not be consumed and will significantly affect the results. It’s Important to mention that you’re meant to take a multivitamin containing B12, iodine, zinc, and vitamin D, in addition to an algae oil supplement.
This diet does exactly what is says and allows you to consume carbohydrates in cycles. Essentially, you are supposed to scale your carb intake to match your levels of activity. On a high carb day the meal would be wholewheat pasta with chicken whereas on a low carb day it’s grilled fish with asparagus.
By measuring your intake of carbs, it allows you to eat them when appropriate and burn them off through exercise effectively. This plan is extremely effective for athletes who need to keep up energy levels but stay lean.
The paleo diet is a plan that is based on foods similar to what would have been eaten during the Paleolithic era. The actual diet contains lean meats, fish, fruits, vegetables, nuts and seeds, and any other foods that could be eaten in the past from hunting and farming.
Paleo typically eliminates dairy products, legumes and grains. The diet has been hailed for its ability to help people lose weight and eliminate fattening dairy foods from their diet.
Raw Food diet
The raw food diet first came about in the 1800s but has been revived recently due to its health benefits and overall effectiveness. Supporters of the plan have argued that raw foods are healthiest for the human body. The diet is more than just vegan, it doesn’t allow you to eat any cooked foods, vegetables or not.
The food cannot be processed in any way and preparation is mostly juicing, blending, dehydrating, soaking and sprouting. The diet is mostly made up of fruits, vegetables, nuts and seeds. It is great for weight loss but not sustainable for many in the long run.
The ketogenic (keto) diet is a low-carb, high fat plan that can help you lose weight and improve overall health. The reduction in carbs from the diet puts the body into a metabolic state called ketosis, at which time your body becomes ready to burn fat for energy.
The keto plan offers many other health benefits including massive reduction in blood sugar and insulin levels. Some health professionals have expressed concern about nutritional imbalances on keto.
The MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay.It was created with the brain in mind and to prevent brain diseases including dementia and alzheimers and slow down the loss of brain function that comes with old age.
Green leafy vegetables, berries, nuts, olive oil, fish and whole grains are the main foods to eat on the plan. Wine is also allowed but no more than one glass per day. This plan is more of a long-term lifestyle change than a quick weight-loss fix.
Weight Watchers is a smart and effective way to lose weight. It is a commercial diet plan that is available around the world for those looking to lose weight in the short and long term.
It relies on the SmartPoints system which assigns different point values to foods based on calorie, fat, protein and sugars. Each participant is given a certain amount of points they are allowed to use in a day. Oprah Winfrey has been a spokesperson and shareholder of the plan.
Going vegan has become increasingly popular in the last few years. While people go on the diet for ethical reasons or health benefits, or both, it is a sustainable, good and easy diet to follow. Essentially all animal based products are eliminated, leaving mostly plant-based foods.
Going vegan is more of a lifestyle change than a quick fix, but either way it is most likely to cause weight loss if healthy vegan foods are consumed. Vegan lifestyles lower cholesterol, diabetes and give heart benefits.
The Dukan diet
The Dukan diet is a high-protein, low-carb weight loss program that is split into four phases for optimum results. There are two weight loss phases and two maintenance phases to ensure that it is sustainable.
In the weight loss phase, participants are supposed to eat high-protein and oat bran. The plan predominantly limits fat and carbs for the most weight loss possible. Plenty of fish and vegetables are supposed to be consumed as well as good fats including avocado.
Intermittent fasting cycles the body between fasting and eating. Instead of eliminating foods from your diet, it simply controls them, leading it to be more of a food cycle than a restrictive plan.
There are a few ways to do intermittent fasting. The first is by fasting for 16 hours and eating healthy for eight. The second is to not eat for 24-hours twice a week or reduce calorie intake to 500 calories for two days of the week.
The TLC diet is short for Therapeutic Lifestyle Changes, is a healthy eating plan designed to improve heart health. The diet can lower cholesterol and lower the risk of heart disease or a stroke.
When following this diet, you eat less fats in general and change the types of fats you eat. In addition, no more than 200 mg of cholesterol should be eaten per day. Dieticians and doctors will often recommend this diet for obese people or for those who are at risk of heart issues.
The Flat Belly diet
The premise of the Fat Belly diet is to eat fat and lose weight. The kind of fat that you consume is what matters the most. The plan focuses on monounsaturated fats, the kind that come from olive oil, nuts and other plant-based foods.
Salt can’t be added to any food to reduce bloating, aim for 1,200 calories per say and avoid foods including carbs, beans, broccoli, onions and processed foods. Essentially, anything that can make you gassy is eliminated from your diet.
The Nordic diet includes foods commonly eaten by people in the Nordic countries including Sweden, Denmark, Norway, Finland and Iceland. The food plan demands more fruits, vegetables and seasonal and organic foods when possible along with whole grains.
The protein comes from wild fish and seafood along with less meat but when eaten it should be higher quality. All food should be fresh and it encourages people to eat at home more. Processed food and sugars should be avoided. Like the Mediterranean diet, the Nordic diet is more of a healthy eating lifestyle than weight loss.
The Whole 30 diet is a 30-day plan which helps to deal with underlying health issues by removing certain food groups which may be causing the issues. The Whole 30 program eliminates food groups including dairy, sugar, grains and legumes.
Instead of focusing on weight loss or calorie counting, the plan focuses solely on eliminating these foods and acting as a body reset. It is said that 95 percent of participants recorded weight loss while on Whole 30.
The volumetrics diet is said to help yo-yo dieters quit their habit and live a sustainable healthy lifestyle based on nutritious food and regular exercise. The volumetrics plan was invented by Dr. Barbara Rolls who says that being aware of the energy density of food (calories) is the best way to achieve long term health and steady weight loss.
The volumetrics plan is said to eliminate the feeling of hunger, fatigue, and depression, many symptoms that are felt on other plans.
The flexitarian diet is great for those who have a desire to turn more plant-based or vegan but can’t let go of the occasional meat or fish dish. It is an easy plan to follow and is great for weight loss and heart health.
By allowing meat with the predominantly plant based meals from time to time, it is not such a restrictive plan and is much easier to sustain than committing to going fully vegan.
The Pegan Diet
The pegan plan is an amalgamation of a vegan, plant-based way of life mixed with the paleolithic plan. It is said to deliver all the antioxidants, fibre and healthy fats you gain from a plant-based plan, with all the protein of a carnivorous one.
For those who choose a vegan lifestyle for ethical reasons will not benefit from this diet. But for those who chose it for health reasons will benefit from protein including chicken and fish in their plant based lifestyle.
The Fodmap plan is more associated with those who have IBS or gastrointestinal problems. The plan eliminates groups of carbohydrates which may worsen symptoms of IBS. Low fodmap foods will be digested easily to keep a healthy gut.
Breads, wheat, rye, milk and some vegetables should be avoided on this diet. Due to eliminating dense carbohydrates, this diet can also implement weight loss. It is said that this lifestyle should only be administered by a doctor or a dietician that monitors health.
South Beach diet
The South Beach diet has been around for over a decade but continues to provide people with consistent weight loss and health benefits. The plan itself is low in carbohydrates and higher in protein and healthy fats, but doesn’t make you count carbs, making it a good choice for carb-o-holics.
The South Beach diet is intended to balance the foods you eat and is a healthy way of eating whether you want to lose weight or not.
People on the GI diet can consume carbohydrate-containing foods by following the GI index. The purpose of the index is that low GI foods are less likely to cause large increases in blood sugar levels.
By following this diet for a long period, it could prevent chronic diseases related to obesity. As for quick weight loss and immediate health benefits, it is not the best, it acts as more of a long term lifestyle change in eating habits.
Created by Dr. Dean Ornish, the Ornish diet plan is low in fat, refined carbohydrates and animal protein. Not just that, but the plan also emphasizes exercise, stress management and relationships, making more of a healthy lifestyle guide that a specific diet.
Due to its effectiveness on a number of different levels, many doctors and nutritionists recommend this popular lifestyle plan to people who need to lose weight and who may have heart conditions.It is leading in physical and mental health.
Created by firefighter, former professional athlete and medical scion Rip Esselstyn, the plan is low-fat and plant based with the intention to prevent or reverse diseases including heart disease, diabetes, Alzheimer’s and cancer.
The plan is very similar to a vegan diet, the main difference is that it cuts out vegetable oils and prescribes only whole, plant foods. The only downside to the diet is that experts believe it is hard to sustain for a long period of time.
This is the nutrition plan that many Hollywood stars swear by. Quite simply, you eat healthy for 80 percent of the time and the other 20 percent you are allowed to indulge in your favorite foods, whether they are guilty or not.
The reason it has been so popular and effective is due to it being about balance and moderation. The 80 percent should include whole foods including vegetables, lean protein, fruits and legumes. Instead of cheating on a diet, the 20 percent allows you to stay on plan by having those flexible days.
Despite its name, the fertility diet isn’t just for women trying to get pregnant. Due to its focus on consuming whole, good food, it can end up being a sustainable and healthy way to lose weight.
For women trying to conceive, studies have suggested that this plan is rich in healthy fats, whole grains, and plant-based protein which may help to improve a woman’s egg supply. Unlike many other diets, this one emphasizes eating dairy with high-fat, which is something that is contradictory to improving cardiovascular health.
The Jenny Craig plan is catered for those looking to specifically shed weight. On Jenny Craig, participants don’t have to measure out their own meals for restricting calories, low fat and correct sized portions.
The meals all come prepackaged and give the correct amount of nutrients and food needed for significant weight loss. As well as eating, the plan also encourages participants to up their exercise and alter their lifestyle in order to lose the suggested two pounds per week.
The anti-inflammatory diet is based on numbers and a daily calorie intake of 2,000 to 3,000 depending on gender, size and activity. 40 to 50 percent will be carbohydrates, 30 percent from fat and 20 to 30 percent from protein.
A mix of all three nutrients at each meal will allow participants to get the most out of the diet. The plan has a heavy emphasis on fruits and vegetables, but also includes green tea and dark chocolate so it is not too restrictive.
Spark solution is another diet plan where meals are prepared for you, allowing you to reach weight loss goals quickly. It is said that the nutritious, reduced-calorie meal plans optimize your metabolism for results.
It is based off a two week plan where a structured diet and exercise routine is intended to fast track progress. The plan also gives participants the option to swap out snacks for a healthier option, making it more versatile. It is more of a lifestyle change than a specific diet.
Unlike many other diets that are focused on weight loss, the Macrobiotic diet is focused on preventing disease and optimizing overall health. It is said that certain foods can help you achieve a total well-being and this plan intends to do just that.
The actual meal plans are essentially vegetarian with some vegan and natural, organically and locally grown, whole foods. All processed foods are banned and exercise is needed to create a calorie deficit for weight loss
The Zone diet focuses on consuming certain amounts of protein, carbs and fat at every meal in order to reduce inflammation in the body. The carbohydrates need to have a low GI index to keep a slow release of sugar for energy and the protein must be lean and the fat monounsaturated.
Inflammation in the body was said to be the reason why people gain weight, so by reducing inflammation on this plan you will end up burning fat.
The HMR (Health Management Resources) Program was voted among the best diets for short term weight loss. Unlike many other diet plans which force you to make your own meal decisions, the HMR Program provides pre-packaged foods which replace high calorie alternatives.
The diet can be expensive to maintain with the packaged foods and it is not for those looking for a slow and steady weight loss program. There are shakes as meal replacements in the diet too.
The Nutrisystem plan is a commercial weight loss plan which combines eating the company’s prepackaged nutritious meals and snacks along with some of your own fresh produce. The prepared meals means that people on the plan won’t have to do much preparation or consider what is going into the meals.
Nutrisystem claims you can lose up to 13 pounds and 7 inches overall in your first month on its central plan. The plan includes many healthy aspects including low GI foods, whole grains and veggies, and foods which make you fuller for longer.
Supercharged hormone diet
This diet essentially does what it says in the name and regulates hormones to lose weight. Initially, the diet cuts out allergenic and inflammatory food from the system including all sources of caffeine, sugar and alcohol.
Other foods that can be cut out are gluten, dairy, corn, potatoes, oils, peanut products, oranges, tangerines and grapefruit. After being on the diet for 2 weeks, the third week allows you to reintroduce food one by one and figure out which affect you and which do not.
SlimFast is a diet that dramatically restricts calories and portion sizes for weight loss of 1 to 2 pounds per week. The SlimFast products include shakes, smoothies and meal bars which replace two meals a day.
The one proper meal you eat a day needs to contain 500 to 600 calories which can be made up of foods you enjoy in small portion. This diet is recommended for those who need to lose around 20 pounds quickly, this should take 8 to 10 weeks.
The zero-waste plan is more of a lifestyle change than anything else. Your diet will be changed to avoiding processed foods and instead consuming home-cooked and local foods. This lifestyle makes you reduce as much waste as possible by replacing disposable items with long-lasting, sustainable ones.
Less packaging from take out food and water bottles will also dramatically help the environment and help plastic pollution. Eating sustainable and fresh foods will give you numerous health benefits and result in weight loss and a healthy heart in the long run.
The Atkins is a very common low-carb diet that has been around for a long time. However, being in 2019, Atkins updated the plan to go up against rival food plans. The eco-Atkins diet came about after researchers tested the original atkins but replaced the meat with plant based protein.
The results were further weight loss and low cholesterol. Processed veggie foods are allowed on this food plan, and it includes good fats including canola oil, olive oil, avocado, and nuts.
The Asian Diet
The Asian diet is great for those wanting to up their fish intake, with the food plan focusing on rice, fish and little red meat. It is very low in dairy, calcium is obtained from soy products, nuts, seeds and leafy greens.
Protein and iron is mostly obtained from nuts, seeds and legumes. Eggs can be consumed only a few times a week and red meat once a month, if that. While it provides plenty of nutrients, it’s not the most effective for weight loss.
For gym goers, this diet is ideal. The program is designed so that muscle is built through eating the right foods and exercising, or maintaining you muscle and lean body mass.
The plan is supported by many dietitians, nutritionists and sports professionals who specialize in creating the peak form and performance. The foods to eat on the diet are lean proteins, vegetables, healthy fats, and healthy carbs. The incredible transformation photos online is part of the reason this program is so popular.
The purpose of the Body Reset is to jump-start your metabolism and reset your body to implement and sustain weight loss. The 15-day diet was created by celebrity fitness trainer Harley Pasternak and is broken into three, five-day phases.
It includes mostly drinking smoothies before slowly incorporating small amounts of food into your daily intake. The idea of drinking your meals and consuming low-calorie smoothies will maximize calorie burn during the day and during sleep. It is a great way to lose weight and kick start a new lifestyle but is not for the long term.