The start of a new year often prompts a change in all its forms. From cleaning and organizing our homes, changing careers, or renewed commitments to our health and wellness—the clean slate of a brand new year is filled with hope and possibilities. And for many people, it would seem that diets will never lose their shine. If the last one didn’t work, it’s on to the next.
Inevitably, internet searches for different types of diets skyrocket every January. And if we know anything about the internet, it abounds with information. But while your cup runneth over with information, your head might explode.
But there’s so much information out there that it’s often hard to determine fact from fiction. And with so many available resources out there, where do you even begin? We know, we’ve been there. So, in true Goomi form, we’re here to cut through the noise.
Ahead we’ll recap 5 of the most popular diets, what’s good about them, and what’s bad about them.
5 Most Popular Diets
Atkins
The Atkins diet has been around since 1972, and over the years it has certainly made a name for itself. So much so that it frequently pops up on any list of the most popular diets. Like the ketogenic diet, the Atkins diet promotes limiting your carb intake so that your body shifts to burning fat for its fuel instead of sugar.
The Atkins diet has four phases:
- Phase 1: Induction
- Phase 2: Ongoing weight loss (OWL)
- Phase 3: Pre-maintenance
- Phase 4: Lifetime maintenance
While those on the Atkins diet aim to keep their carb intake to a minimum, they are encouraged to eat vegetables that are high in fiber and complex carbohydrates including legumes and whole grains and plants such as those from nuts, avocado, and olive oils.
Preliminary research shows that the Atkins diet can be effective for weight loss and it can lower blood pressure and cholesterol level in comparison to some other diets.
Pros Of The Atkins Diet
- Followers can see results quickly
- Recipes are easy to follow
- Recipes are tasty
- Fats offer plenty of satiety
Cons Of The Atkins Diet
- Difficult to sustain
- Limitations on fruits and fiber lead can lead to nutritional deficiencies
- High in saturated fat
Mediterranean Diet
As its name implies, the Mediterranean diet is based on the nutritional habits of countries in the Mediterranean basin, including Greece, Cyprus, and Italy. Before we proceed, it’s worth noting that the Mediterranean diet is based on the consumption habits of these countries in the 50’s and 60s. Today, many of them have kept pace with the rest of the world and now include more red meat and processed foods that are common in Western countries.
Extra-virgin cold-pressed olive oil, plenty of leafy greens, fruits, nuts, and legumes are hallmarks of the Mediterranean diet. Meat, fish, and poultry are consumed in moderation, as are dairy and alcohol.
Chock full of heart-healthy fats (from olive oil) and unprocessed plant-based foods, the Mediterranean diet is low in unsaturated fat. So much so it has been dubbed the heart-healthy diet, and it is endorsed by the American Heart Association.
The Mediterranean diet has been shown to lower the risk of heart disease, lower blood pressure, cholesterol, and blood glucose levels.
Pros Of The Mediterranean Diet
- Promotes heart health
- Food and recipes are packed with flavor
- Mental health benefits (encourages physical activity, socialization, and a slower approach to life)
Cons Of The Mediterranean Diet
- Can be expensive
- No specific guidelines which can make it hard to follow and stick with
Keto Diet
The ketogenic diet, more commonly known as the keto diet, has become one of the most popular diets in recent years. It promotes lowering your carb intake, metering your protein consumption, and replacing those macros with high-fat foods. Taken together, these changes will ideally push your body into a metabolic state called ketosis. Once your body is in a state of ketosis, it becomes supremely efficient at burning fat for energy.
Many people find that the keto diet comes with some unpleasant side effects during the first week or so. Known as the keto flu, these side effects or symptoms include fatigue, brain fog, muscle cramps, lightheadedness, headaches, irritability, and nausea.
Once they get over the hump, however, research has shown that the keto diet boosts the metabolism of those who follow it, and it reduces their appetite resulting in overall weight loss. Moreover, a 2019 study found that a low-carb or ketogenic diet can help with the management of type 2 diabetes and obesity.
Pros of The Keto Diet
- Supports weight loss
- Can reduce abdominal fat
- Filling
Cons of The Keto Diet
- Limited food choices
- High in saturated fat (which can have a negative impact on heart health)
- High-quality and healthy fats for the diet can be expensive
- Not a sustainable lifestyle
Vegan Diet
No list of the most popular diets would be complete without mentioning a vegan diet. Like many others on this list, vegan diets have become increasingly popular over the last few years as well. And just like any diet, when it’s followed correctly, there are health benefits to be had with a vegan diet which consists only of foods made from plants, including fruits, vegetables, legumes, nuts and seeds, bread, and pasta. Vegans do not eat anything that is animal-based; this includes fish, eggs, dairy, and even honey. Vegetarians often adopt the lifestyle for reasons other than health, such as environmental sustainability and ethical considerations.
As far as the health benefits of veganism are concerned, study after study has shown that vegans tend to be thinner than non-vegans. Moreover, they often have better heart health and a lower risk for other diseases and health conditions, including diabetes, some types of cancers, obesity, high cholesterol, and high blood pressure.
While it seems like a vegan diet may be the holy grail everyone is looking for, it’s important to keep in mind that if you’re not careful with what you eat (or, in this case, what you don’t eat), you can run the risk of certain nutrient deficiencies. There is research that shows that vegan diets run a high risk of deficiencies in vitamin B12, vitamin B2, calcium, iron, zinc, and several other minerals.
Pros Of A Vegan Diet
- Rich in high fiber foods
- Myriad health benefits
- Proven weight loss results
Cons Of A Vegan Diet
- Too restrictive
- Runs the risk of nutrient deficiency, particularly iron and B12
Zone Diet
With the ultimate goal of reducing inflammation and maintaining healthy insulin levels, the Zone diet is a low glycemic load meal plan that fuels your body through a careful balance of carbohydrates, proteins, and fats. When following the Zone diet, each meal should consist of 40% carbs, 30% fat, and 30% protein. Many people may be familiar with the Zone diet from images of a typical plated meal when following the diet –⅔ of the plates consist of colorful fruits and veggies, ⅓ of the plate are proteins, and ⅓ are fats—and while that may seem easy, there’s more to it than meets the eye.
Basic rules of the Zone diet include:
- Eating a meal or snack within one hour of waking
- Eating small meals throughout the day whether you’re hungry or not—meals are recommended every 4 to 6 hours
- Bumping up your intake of omega 3s and polyphenols/antioxidants
- Drinking at least 8 8 oz glasses of water a day
Pros Of The Zone Diet
- Low in saturated fat
- It can be effective for weight loss in the short-term
- Encourages the consumption of lean proteins
Cons Of The Zone Diet
- Requires complicated tracking of macronutrients
- Restrict some nutrient-dense foods
- Getting enough dietary fiber may be a challenge
- Difficult to sustain due to extremely low calorie allowances (1,200 total daily calories for women and about 1,500 calories a day for men; these numbers are approaching starvation levels)
Following The Most Popular Diets Isn’t the Answer…
Diets fads will come and go. Like everything else, they wax and wane from one year to the next. The most popular diet this year could be the worst choice you could make for your health next year. What you need to know here is that the key to weight management and staying healthy lies in making sustainable lifestyle and dietary changes. A crash diet may work for a while, but when it’s mired in limitations and is based on calorie deficits and excluding entire food groups, it doesn’t have any chance of long-term sustainability.
A healthy lifestyle doesn’t need limitations and restrictions; it needs a change in your mindset. Instead of “dieting,” think about making the following changes instead.
Listen To Your Body
Eat when you’re hungry, drink when you’re thirsty, rest when you need to.
Feed Your Soul Too
There are plenty of diets out there that eliminate sugar and carbs. But the truth is sometimes those things can be good for your soul. Enjoy them in moderation, and you’ll be fine.
Get Active
It’s easy to let the day slip away behind your desk, but you may find that small changes in your activity levels can lead to big results.
Focus On Staying Healthy—Not Your Waistline
Most people think of their health in terms of their clothing size or the number on the scale, but the truth is that your health is much more than that. Making healthier dietary choices can lead to a smaller waistline.
