Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
In a world that continually emphasizes the importance of healthy living, the quest for the perfect diet has become a prevailing obsession. With countless options flooding the marketplace, it can be overwhelming to navigate the labyrinth of dietary trends and determine which approach is best suited to our individual needs.
As we delve into the topic of healthy popular diets, it is undeniable that the United States stands at the epicenter of this cultural fascination. From celebrity endorsements to the proliferation of diet-related content across social media platforms, Americans are constantly bombarded with an array of promises and theories about what constitutes a "healthy" way of eating.
In this data-driven blog article, we discuss the most popular diets in the USA, and we'll also look at some trends around nutrition in 2023.
All of our data was pulled from Statista.com. Despite the inclusion of small data points, the surveys still yield significant and meaningful insights into consumer preferences and behaviors. We have a paid account, which gave us a bit more access, and we wanted to present that to you with the most interesting data around popular diets and nutrition from 2023.
Let's start this with the most popular diets in the US, and then a few interesting sample data sets...
MOST POPULAR DIETS OF 2023 IN USA
"High-protein and mindful eating were the most common eating patterns or diets followed in the United States in 2023. Some 18 percent and 17 percent of survey respondents followed these eating patterns in the past year, respectively. Other popular eating patterns included calorie-counting and plant-based diets."1
Number of respondents: 1,005 respondents
Age group: 18-80 years
The survey question was originally stated by the source as, "Have you followed any specific eating pattern or diet at any time in the past year?"
Another look at healthy diet & nutrition trends in the US (as of March 2023):
"19 percent of U.S. respondents answer our survey on "Diets and nutrition" with "Low-carb / no carb". The survey was conducted in 2023, among 10,013 consumers."2
Survey time period: April 2022 to March 2023
Number of respondents: 10,013 respondents
Age group: 18-64 years
Supplementary notes: Multiple answers were possible. During the survey, the question was phrased as follows: "Do you follow one or more of the following nutrition rules?"
Motivations for Starting a Diet or Eating Pattern (USA 2023)
"In 2023, nearly 33 percent of respondents in the United States stated that they wanted to protect their long-term health or prevent future health conditions. Moreover, nearly 43 percent of respondents stated that they wanted to prevent weight gain."3
Survey time period: March 23 to April 4, 2023
Number of respondents: 524 respondents
Age group: 18-80 years
The survey question was originally stated by the source as, "Which of the following motivated you to make an effort to adopt a new eating pattern/diet? (Select all that apply.)"
Consumption of Food Products by Type in USA, Per Capita (2023):
"In 2023, the consumption of dairy products and eggs in the United States is estimated to outpace other food product categories. Annual per capita consumption for dairy products and eggs is estimated at 122.2 kilogram. Confectionery and snacks followed at 85.66 kilograms per person. Vegetables ranked third."4
Survey time period: 2023
Statista Consumer Market Insights
Regularly Consumed Groceries in the US (2023)
"Fruit and vegetables" and "Eggs" are the top two answers among U.S. consumers in our survey on the subject of "Regularly consumed groceries."5
Survey time period: April 2022 to March 2023
Number of respondents: 10,013 respondents
Age group: 18-64 years
Multiple answers were possible. During the survey, the question was phrased as follows: "Which of these groceries do you consume regularly?"
Nutrients/Supplements Consumers Try to Consume Regularly in USA (2023)
"In 2023, protein was the most frequently mentioned nutrient that consumers in the United States try to consume, with approximately 67 percent of respondents mentioning it. About 61 percent of respondents mentioned that they try to consume Vitamin D."6
Survey time period: March 23 to April 4, 2023
Number of respondents: 1,022 respondents
Age group: 18-80 years
Method of interview: Online survey.
The survey question was originally stated by the source as,"Do you generally try to consume or avoid the following?".
Types of Popular Diets Followed By Adults in USA, By Gender (2023)
"In 20232, nearly four percent of female respondents among adults in the United States stated that they follow a vegetarian diet. Among male survey participants from the two generations, approximately seven percent do so as well."7
Survey time period: April 1, 2022 to March 18, 2023
Number of respondents: 60,054 respondents
Age group: 18-64 years*
Special properties: Results are an aggregation of four surveys carried out during the stated time period.
Method of interview: Online survey
The original survey question was: "Do you follow one or more of the following nutrition rules?"
Types of Popular Diets Followed By Millennials in USA (2023)
"In 2023, nearly seven percent of respondents among Millennials in the United States stated that they follow a vegetarian diet. Approximately 14 percent of Millennial survey participants follow a gluten-free diet. The data compiles data from four survey waves carried out in 2022 and 2023."8
Survey time period: April 1, 2022 to March 18, 2023
Number of respondents: 60,054 respondents
Age group: 18-64 years*
Special properties: Results are an aggregation of four surveys carried out during the stated time period.
Method of interview: Online survey
Millennials are defined here as the generation born between 1980 and 1994. Only answers from respondents born in this time frame are displayed. The original survey question was: "Do you follow one or more of the following nutrition rules?
For more information please visit the Global Consumer Survey home page and take a look at our methodology.
Consumers Definition of Healthy Food in USA (2023)
"In 2023, nearly 40 percent of respondents in the United States that the term "fresh" best defines healthy food to them. This was the most frequently chosen definition. The term "low in sugar" was the second most frequently chosen definition for healthy foods, with nearly 37 percent of respondents choosing this definition."9
Survey time period: March 23 to April 4, 2023
Number of respondents: 1,005 respondents
Age group: 18-80 years
Method of interview: Online survey
The survey question was originally stated by the source as: "Which of the following best define a healthy food to you? Please select up to 5 choices"; Note: “other” and “none of the above” are not shown.
Diet Facts in 2023
Feel comfort that you’re not alone in the endeavor of dieting. Not in the slightest. Take a look at some of these stats:
- An estimated 45 million Americans go on a diet each year.10
- Americans spend $33 billion each year on weight-loss products.10
- A higher percentage of women (56.4%) than men (41.7%) have tried to lose weight.11
- Nearly half of adults (49.1%) attempted to lose weight within the last year.11
- In 2015–2018, 17.1% of U.S. adults aged 20 and over were on a special diet on a given day.
- Obesity is more common among lower-income individuals, those with less education, and some ethnic/racial minorities.12
- People who lose weight gradually (about 1-to-2 pounds per week) are more successful in keeping it off than those who lose drastic amounts.13
- According to studies, when dieters are sleepless for 14 days, the amount of weight they lose from extra fat lowers by a stunning 55%. Thus, to help you lose weight and stay healthy, a person needs to get enough sleep.14
- People who exercised 1-2 times per week increased their fitness habits and overall healthy habits by an incredible 88% throughout the COVID epidemic.15
What States Have The Fittest People?
The truth is that certain states promote a healthier lifestyle. Perhaps it's due to nice weather or more outdoor activities. Regardless, when looking at data, it’s clear that certain states are healthier than others.
The Prevalence Of Obesity
- Approximately 74% of adults are overweight or obese. (Dietary Guidelines for Americans, 2020-2025)16
- Adults between the ages of 40 and 59 have the most significant percentage of obesity (43%) of any age group. Obesity is prevalent in people aged 60 and up, with a rate of 41%. (Dietary Guidelines for Americans, 2020-2025)16
- The percentage of U.S. adults diagnosed with diabetes is 10.1%. (Statista, 2020)17
- More than 11% of people have a total cholesterol level of 240 mg/dL or higher. (Dietary Guidelines for Americans, 2020-2025)16
- 7% of children and adolescents have a total cholesterol level of 200 mg/dL or above. (Dietary Guidelines for Americans, 2020-2025)16
Diets And Health
Health is the #1 motivating factor for people to lose weight in the US. This is encouraging as health is the MOST IMPORTANT reason we need to take our weight seriously. Let’s look at some scary statistics.
- The World Health Organization stated that at least 80 percent of all heart disease, stroke and Type 2 diabetes, and up to 40 percent of cancer could be prevented if people ate better, engaged in more physical activity and quit using tobacco.
So how much of an influence does dieting make on our health? The CDC says that a 5-10% reduction in weight causes a significant drop in various risk factors.
22 MOST POPULAR DIETS TO CHOOSE FROM (EVERYTHING YOU NEED TO KNOW):
We’re now going to give a breakdown of the most popular diets so you can easily see which one can work for you.
Here is a list of the diet sections to follow below, which are in (close) order of their popularity in 2023:
- High Protein
- Mindful Eating
- Intermittent Fasting
- Calorie Counting
- Plant Based
- Gluten-Free
- Flexitarian
- Intuitive Eating
- Mediterranean
- Low Carbon Footprint
- Carb Cycling
- Ketogenic
- DASH
- Vegetarian
- Paleo
- Vegan
- If It Fits Your Macros (IIFYM)
- 80/20
- Carnivore
- The Vertical Diet
- Atkins
- Weight Watchers
1. High Protein Diet
The high protein diet is a nutritional approach that emphasizes consuming a higher proportion of protein-rich foods. Here's an overview of this diet:
Principles and Food Choices:
The high protein diet focuses on including ample amounts of protein in your meals and snacks. It involves consuming foods such as:
- Lean meats (e.g., chicken, turkey, lean cuts of beef)
- Fish and seafood
- Eggs
- Dairy products (e.g., Greek yogurt, cottage cheese)
- Legumes (e.g., lentils, chickpeas)
- Nuts and seeds
- Tofu and tempeh
Benefits:
The high protein diet offers several potential benefits, including:
- Weight management: Protein has a higher satiety value than carbohydrates or fats, which may help control hunger and support weight loss or weight maintenance.
- Muscle development and maintenance: Adequate protein intake is essential for building and preserving muscle mass.
- Increased thermic effect: Protein requires more energy for digestion and absorption, potentially leading to a slight increase in calorie expenditure.
- Blood sugar control: Protein-rich foods can help stabilize blood sugar levels and reduce cravings for sugary snacks.
Drawbacks:
While the high protein diet can be beneficial, it's essential to consider the following drawbacks:
- Potential nutrient imbalances: Overemphasizing protein intake may lead to neglecting other essential nutrients, such as fiber, vitamins, and minerals. It's important to maintain a balanced diet overall.
- Strain on kidney function: Individuals with pre-existing kidney conditions should exercise caution and consult a healthcare professional before significantly increasing their protein intake.
- Sustainability: Depending on personal food preferences and lifestyle, sustaining a high protein diet long-term may be challenging for some individuals.
Primary Followers:
The high protein diet is popular among athletes, bodybuilders, and individuals aiming to build muscle mass, as well as those seeking weight loss diets or weight management.
Tips for Success:
To make the most of a high protein diet, consider these tips:
- Include a variety of protein sources: Incorporate different sources of protein to ensure a well-rounded nutrient profile.
- Balance macronutrients: While protein is essential, make sure to also include carbohydrates and healthy fats in your meals to maintain overall nutritional balance.
- Portion control: Pay attention to portion sizes and avoid excessive calorie intake, as protein-rich foods can still contribute to overall energy intake.
- Stay hydrated: Adequate hydration supports digestion and absorption of protein, so remember to drink enough water throughout the day.
High-Protein Diet Plan for Bodybuilders
2. Mindful Eating Diet
The mindful eating diet is not a traditional diet plan but rather a mindful approach to eating foods and nourishing your body. Here's an overview of this approach:
Principles:
Mindful eating involves cultivating awareness and paying attention to the present moment while eating. It focuses on:
- Tuning into hunger and fullness cues
- Savoring the flavors, textures, and aromas of food
- Eating slowly and without distractions
- Recognizing emotional and non-hunger triggers for eating
- Cultivating a non-judgmental attitude toward food choices
Benefits:
The mindful eating approach offers several potential benefits, including:
- Improved relationship with food: Mindful eating helps develop a healthier and more balanced relationship with food, promoting enjoyment and satisfaction.
- Enhanced portion control: By tuning into your body's hunger and fullness cues, mindful eating can help regulate portion sizes and prevent overeating.
- Increased awareness of satiety: Paying attention to the sensory experience of eating can help you recognize when you're satisfied and prevent mindless eating.
- Emotional well-being: Mindful eating encourages self-compassion, reduces guilt around food choices, and promotes a positive mindset.
Drawbacks:
The mindful eating approach does not have specific drawbacks. However, it requires practice and mindfulness to fully embrace and integrate into one's healthy lifestyle.
Primary Followers:
Mindful eating can be practiced by anyone seeking a more balanced and intuitive approach to eating. It is particularly beneficial for individuals who struggle with emotional eating, yo-yo dieting, or a disordered relationship with food.
Tips for Success:
To incorporate mindful eating into your routine, consider these tips:
- Create a peaceful eating environment: Minimize distractions, such as screens or multitasking, and focus solely on your meal.
- Chew slowly and savor each bite: Take the time to fully experience the taste, texture, and aroma of your food.
- Listen to your body: Pay attention to hunger and fullness signals, and eat until you're satisfied, not overly full.
- Practice self-compassion: Release judgment and guilt around food choices, focusing on nourishment and pleasure rather than strict rules or restrictions.
Remember, mindful eating is a lifelong practice that encourages a balanced approach to food and nourishment. It can be combined with various dietary patterns to promote overall well-being.
3. Intermittent Fasting Diet
The intermittent fasting diet is an eating pattern that cycles between periods of fasting and eating. Here's an overview of this approach:
Principles:
Intermittent fasting involves dividing your day or week into specific fasting and eating windows. Common methods include:
- 16/8 method: Fasting for 16 hours each day and limiting eating to an 8-hour window.
- 5:2 method: Eating normally for 5 days of the week and significantly reducing calorie intake (500-600 calories) on the remaining 2 days.
- Alternate-day fasting: Fasting every other day or significantly reducing calorie intake on fasting days.
See more intermittent fasting techniques
Benefits:
Intermittent fasting has gained attention for several potential benefits, including:
- Weight loss and improved body composition: The restricted eating window can lead to a reduction in overall calorie intake, potentially aiding weight loss and fat loss.
- Insulin sensitivity: Intermittent fasting may improve insulin sensitivity, which can be beneficial for blood sugar control and reducing the risk of type 2 diabetes.
- Cellular repair and autophagy: During fasting periods, the body may initiate cellular repair processes and autophagy, which is the removal of damaged cells.
- Simplicity and flexibility: Intermittent fasting can be relatively easy to incorporate into daily life, as it does not involve strict food restrictions or complicated meal planning.
Drawbacks:
It's important to consider the potential drawbacks of intermittent fasting:
- Discomfort during fasting periods: Some individuals may experience hunger, irritability, or difficulty adjusting to the fasting periods, especially during the initial stages.
- Potential overeating: There is a risk of overeating or making unhealthy food choices during the eating window, which may hinder weight loss or other health goals.
- Not suitable for everyone: Intermittent fasting may not be appropriate for certain individuals, including those with a history of disordered eating, pregnant or breastfeeding women, or individuals with specific medical conditions. Consulting a healthcare professional is recommended.
Primary Followers:
Intermittent fasting has gained popularity among individuals seeking weight loss, improved metabolic health, and simplified meal planning. It is important to note that individual experiences and preferences may vary.
Tips for Success:
If considering intermittent fasting, keep the following tips in mind:
- Stay hydrated: Drink plenty of water or calorie-free beverages during fasting periods to stay hydrated.
- Choose nutrient-dense foods: Opt for whole, nutrient-dense foods during eating windows to support overall health and well-being.
- Listen to your body: Pay attention to hunger and fullness cues, and adjust the fasting and eating windows as needed to suit your individual needs.
- Gradually adapt: Start with shorter fasting periods and gradually increase the duration to allow your body to adjust.
Remember, intermittent fasting is not suitable for everyone, and individualized guidance from a healthcare professional or registered dietitian can be helpful in determining if it aligns with your goals and health status.
7-Day 16/8 Intermittent Fasting Meal Plan
4. Calorie Counting Diet
This is not only a popular diet, it is science. Calories in vs calories out - The calorie counting diet involves tracking and monitoring your daily caloric intake to achieve specific weight management goals. Here's an overview of this approach:
Principles:
The calorie counting diet focuses on creating a calorie deficit by consuming fewer calories than your body requires for weight maintenance or by adjusting calorie intake to meet specific goals. Key aspects include:
- Determining your daily caloric needs based on factors such as age, gender, weight, height, and activity level.
- Tracking and recording the calories consumed from all foods and beverages.
- Adjusting portion sizes and food choices to fit within the target calorie range.
- Balancing macronutrients (carbohydrates, proteins, and fats) to ensure adequate nutrition.
Benefits:
The calorie counting diet offers several potential benefits, including:
- Weight management: By monitoring and controlling calorie intake, it can support weight loss or weight maintenance goals.
- Increased awareness: Calorie counting promotes awareness of portion sizes, calorie content, and overall food choices, facilitating a better understanding of personal eating habits.
- Flexibility in food choices: No specific foods are off-limits, allowing for greater flexibility in meal planning and personal preferences.
- Accountability and structure: Tracking calories provides a structured approach to weight management, offering accountability and measurable progress.
Drawbacks:
It's important to consider the potential drawbacks of the calorie counting diet:
- Time-consuming and tedious: Tracking calories can be time-consuming and may require careful measurement and recording of all foods and ingredients.
- Focus on quantity over quality: While calorie counting focuses on numbers, it may overlook the nutritional quality of foods and the importance of balanced nutrition.
- Potential obsession or unhealthy relationship with food: For some individuals, tracking calories may lead to an unhealthy preoccupation with numbers, obsessive behaviors, or an unhealthy relationship with food.
Primary Followers:
The calorie counting diet is commonly followed by individuals seeking weight loss or weight management. It can be adapted to suit various dietary preferences and is not limited to a specific population.
Tips for Success:
If considering the calorie counting diet, keep the following tips in mind:
- Set realistic goals: Work with a registered dietitian or healthcare professional to set appropriate calorie targets based on your individual needs and goals.
- Focus on nutrient density: Prioritize nutrient-dense foods within your calorie budget to ensure adequate intake of vitamins, minerals, and other essential nutrients.
- Be mindful of portion sizes: Use portion control strategies and food scales to accurately measure and track the calorie content of your meals and snacks.
- Consider overall health: While calories matter, also prioritize the quality of your diet by including a variety of whole, unprocessed foods.
Remember, calorie counting is just one tool in weight management, and it's important to approach it with a balanced perspective and listen to your body's hunger and fullness cues.
5. Plant-Based Diet
A plant-based diet centers around consuming predominantly plant-derived foods while minimizing or eliminating animal products. Here's an overview of this approach:
Principles and Food Choices:
A plant-based diet emphasizes:
- Fruits and vegetables
- Whole grains
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds
- Plant-based oils (olive oil, avocado oil)
- Plant-based protein sources (tofu, tempeh, seitan)
While it is flexible and allows for individual preferences, it typically minimizes or excludes animal products such as meat, poultry, dairy, and eggs.
Benefits:
A plant-based diet offers several potential benefits, including:
- Increased nutrient intake: Plant-based diets tend to be rich in fiber, vitamins, minerals, and antioxidants.
- Improved heart health: Plant-based diets are associated with a reduced risk of heart disease due to lower fat intake of saturated fats and cholesterol.
- Environmental sustainability: Plant-based diets have a lower carbon footprint compared to popular diets high in animal products.
- Weight management: Plant-based diets may aid in weight loss or weight management due to their high fiber and low calorie density.
Drawbacks:
Consider the following potential drawbacks of a plant-based diet:
- Nutritional considerations: Without proper planning, a plant-based diet may lack certain nutrients such as vitamin B12, iron, calcium, and omega-3 fatty acids. It's important to ensure adequate intake through food choices or supplements.
- Social challenges: Adhering to a plant-based diet in social settings or when dining out may present challenges due to limited options or lack of awareness.
- Potential reliance on processed foods: While a plant-based diet emphasizes whole foods, some individuals may rely heavily on processed plant-based alternatives, which can be high in added sugars and unhealthy fats.
Primary Followers:
Plant-based diets are followed by individuals with various motivations, including ethical considerations, environmental concerns, health reasons, or personal preferences.
Tips for Success:
To thrive on a plant-based diet, consider the following tips:
- Diversify your food choices: Incorporate a wide variety of plant-based foods to ensure a balanced nutrient intake.
- Pay attention to plant-based protein sources: Include a combination of legumes, whole grains, nuts, and seeds to meet protein needs.
- Prioritize whole foods: Focus on consuming whole, unprocessed plant foods rather than relying solely on processed plant-based alternatives.
- Seek professional guidance: Consult with a registered dietitian or healthcare professional to ensure nutritional adequacy and address any specific concerns.
Remember, transitioning to a plant-based diet is a personal journey, and finding the right balance of foods that work for your body and lifestyle is key.
6. Gluten-Free Diet
A gluten-free diet involves avoiding gluten, a protein found in wheat, barley, rye, and their derivatives. Here's an overview of this approach:
Principles and Food Choices:
A gluten-free diet focuses on consuming foods that are naturally gluten-free, including:
- Fruits and vegetables
- Lean meats and fish
- Legumes
- Nuts and seeds
- Gluten-free grains (such as quinoa, rice, corn, and gluten-free oats)
- Gluten-free flours and products made from alternative grains (e.g., almond flour, coconut flour, gluten-free bread, pasta, and baked goods)
It involves reading labels carefully to identify gluten-containing ingredients and avoiding cross-contamination in food preparation.
Benefits:
A gluten-free diet offers several potential benefits, including:
- Treatment for gluten-related disorders: It is essential for individuals with celiac disease, non-celiac gluten sensitivity, or wheat allergy to follow a gluten-free diet to manage their condition.
- Improved digestive health: For those with gluten-related disorders, a gluten-free diet can alleviate gastrointestinal symptoms, such as bloating, gas, and diarrhea.
- Awareness of food choices: Following a gluten-free diet can increase awareness of food labels and ingredients, leading to a more mindful approach to eating.
Drawbacks:
Consider the following potential drawbacks of a gluten-free diet:
- Nutritional considerations: Gluten-free products may be lower in certain nutrients, such as fiber, B vitamins, and iron. It's important to ensure a well-rounded and balanced diet by including nutrient-dense gluten-free foods.
- Limited food choices: Avoiding gluten can limit food options, especially when dining out or in social settings. It requires careful meal planning and label reading.
- Potential higher cost: Gluten-free products can be more expensive than their gluten-containing counterparts, which may impact food budgeting.
Primary Followers:
A gluten-free diet is primarily followed by individuals with gluten-related disorders, such as celiac disease, non-celiac gluten sensitivity, or wheat allergy. However, some people choose to adopt a gluten-free diet for other reasons, such as perceived health benefits or personal preference.
Tips for Success:
To navigate a gluten-free diet successfully, consider the following tips:
- Learn to read labels: Familiarize yourself with ingredients that contain gluten and learn to identify hidden sources of gluten in processed foods.
- Focus on naturally gluten-free foods: Emphasize whole foods, such as fruits, vegetables, lean proteins, legumes, and gluten-free grains.
- Plan ahead: Plan meals and snacks in advance to ensure gluten-free options are available and to avoid potential cross-contamination.
- Consult a registered dietitian: Work with a registered dietitian to ensure a balanced gluten-free diet and address any nutritional concerns.
Remember, a gluten-free diet is crucial for individuals with gluten-related disorders, but for those without a medical need, it is essential to weigh the potential benefits against the potential challenges and ensure a balanced and varied diet.
Best Gluten-Free Protein Powders
7. Flexitarian Diet
The flexitarian diet is a flexible approach that primarily emphasizes plant-based foods while allowing for occasional inclusion of animal products. Here's an overview of this approach:
Principles and Food Choices:
The flexitarian diet encourages the following:
- Abundant fruits and vegetables
- Whole grains
- Legumes and pulses
- Nuts and seeds
- Plant-based proteins (tofu, tempeh, seitan)
- Limited amounts of animal products, such as lean meats, poultry, fish, eggs, and low fat dairy (optional)
The focus is on incorporating more plant-based meals while reducing the frequency and portion sizes of animal-based foods.
Benefits:
The flexitarian diet offers several potential benefits, including:
- Increased plant food intake: The diet promotes a higher consumption of nutrient-dense plant foods, contributing to a higher intake of fiber, vitamins, minerals, and antioxidants.
- Improved heart health: By prioritizing plant-based foods and reducing the intake of processed and high-fat animal products, the flexitarian diet may support heart health.
- Environmental sustainability: The reduced reliance on animal products in the flexitarian diet can contribute to a lower carbon footprint and reduced environmental impact.
- Flexibility and practicality: The flexible nature of the diet allows for personalization and easy adaptation to individual preferences and social situations.
Drawbacks:
Consider the following potential drawbacks of the flexitarian diet:
- Nutritional considerations: It's important to ensure adequate intake of nutrients typically found in animal products, such as vitamin B12, iron, calcium, and omega-3 fatty acids. Paying attention to food choices and considering supplements may be necessary.
- Balancing macronutrients: Achieving an optimal balance of macronutrients, particularly protein, may require careful planning and selection of plant-based protein sources.
- Social challenges: Adhering to a flexitarian diet in social settings or when dining out may require communication and negotiation to accommodate personal choices.
Primary Followers:
The flexitarian diet is popular among individuals who aim to reduce their meat consumption, improve their health, and adopt a more environmentally sustainable approach to eating. It is suitable for those who desire a more flexible and moderate transition to plant-based eating.
Tips for Success:
To embrace the flexitarian diet effectively, consider the following tips:
- Gradually reduce animal product intake: Start by incorporating more plant-based meals and gradually reducing the frequency and portion sizes of animal products.
- Embrace variety: Explore diverse plant-based foods to ensure a wide range of nutrients and flavors in your meals.
- Plan and experiment with recipes: Meal planning and recipe exploration can help you discover delicious and satisfying plant-based meals.
- Monitor nutrient intake: Pay attention to key nutrients and consider consulting a registered dietitian to ensure a nutritionally balanced diet.
Remember, the flexitarian diet provides flexibility and can be tailored to individual needs and preferences. It allows for a balanced approach to eating that prioritizes plant-based foods while still allowing for occasional enjoyment of animal products.
8. Intuitive Eating Diet
Intuitive eating is an approach that focuses on listening to your body's cues and honoring your hunger, fullness, and satisfaction. Here's an overview of this approach:
Principles:
The intuitive eating diet involves:
- Rejecting diet culture: Let go of restrictive dieting and external rules around food and body.
- Honoring hunger: Recognize and respond to your body's signals of hunger by providing nourishment.
- Respecting fullness: Pay attention to your body's cues of fullness and satisfaction, stopping eating when you feel comfortably satisfied.
- Making peace with food: Give yourself unconditional permission to eat all foods without guilt or judgment.
- Embracing body respect: Cultivate body acceptance and appreciation for your body's unique qualities.
- Finding satisfaction: Seek out foods that truly satisfy your cravings and taste preferences.
- Coping with emotions: Develop alternative ways to cope with emotions instead of using food as a primary source of comfort.
Benefits:
Intuitive eating offers several potential benefits, including:
- Improved relationship with food: Intuitive eating helps restore a balanced and healthy relationship with food, promoting freedom from guilt and obsessive thoughts about eating.
- Enhanced body acceptance: By shifting the focus from external appearance to internal cues, intuitive eating encourages body acceptance and a positive body image.
- Sustainable approach: Intuitive eating promotes long-term sustainable eating habits by allowing for flexibility, enjoyment, and self-care.
- Mental and emotional well-being: It can support overall mental and emotional health by fostering self-compassion, reducing stress, and promoting a balanced approach to self-care.
Drawbacks:
While intuitive eating has many benefits, it's important to consider the following:
- Initial challenges: Transitioning from a dieting mindset to intuitive eating may be challenging, as it requires unlearning ingrained beliefs and practices.
- Weight neutrality: Intuitive eating focuses on well-being rather than weight loss, which may not align with societal weight-centric ideals.
- Emotional eating: Some individuals may struggle with emotional eating and may require additional support in developing alternative coping strategies.
Primary Followers:
Intuitive eating is suitable for anyone looking to develop a healthier relationship with food and their body. It can be particularly beneficial for individuals with a history of disordered eating or those seeking an alternative to traditional diets.
Tips for Success:
To practice intuitive eating successfully, consider these tips:
- Cultivate body awareness: Tune in to your body's cues of hunger, fullness, and satisfaction.
- Challenge diet mentality: Question and challenge the beliefs and rules imposed by diet culture.
- Seek support: Consider working with a registered dietitian or therapist who specializes in intuitive eating for guidance and support.
- Practice self-compassion: Embrace self-compassion and non-judgment as you navigate your eating journey.
Remember, intuitive eating is a process that requires patience, self-reflection, and self-compassion. By reconnecting with your body and trusting its signals, you can establish a healthier relationship with food and foster overall well-being.
9. Mediterranean Diet
The Mediterranean Diet is unique as it’s exactly as it sounds. It’s a diet that’s made up of food commonly found in Mediterranean countries. This includes Portugal, southern Spain, southern Italy, Crete and Greece. That said, it has been refined over the past few years.
As such the diet consists of unprocessed cereals, legumes, olive oil, fruits, vegetables, and moderate consumption of fish, dairy products (mostly cheese and yogurt), and smaller amounts of meat products.
Similar to the DASH diet , US News and Report has listed the Mediterranean Diet as number one for best overall diet, the best diet for diabetes, the best diet for healthy eating, and the number one easiest diet to follow.
Macro Breakdown:
- Lean Protein- 10-20%
- Fat- 35-40%
- Carbs- 40-50%
Benefits:
There are many proposed benefits to the Mediterranean diet. This includes:
- Prevention of cardiovascular disease
- Increasing lifespan
- Healthy aging
- Improved cardiovascular
Drawbacks:
One complaint from some followers, especially Americans, is the lack of red meat. That said, it’s suggested you can still eat 18oz per week with no issues.
Primary Followers:
The Mediterranean diet is usually prescribed to treat heart disease, depression, and dementia. At the same time, many people who are looking for a simple, healthy diet will also follow the Mediterranean diet.
Tips For Success:
As mentioned, the Mediterranean diet is one of the easiest diets to follow. However, you’ll need to learn how to cook fish and other seafood!
10. Low Carbon Footprint Diet
A low carbon footprint diet, also known as a climate-friendly diet, focuses on minimizing the environmental impact of food choices. Here's an overview of this approach:
Principles and Food Choices:
A low carbon footprint diet involves:
- Plant-based emphasis: Prioritizing plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, which have a lower carbon footprint compared to animal-based products.
- Local and seasonal foods: Choosing locally grown and seasonal foods reduces the energy required for transportation and supports local agriculture.
- Sustainable protein sources: Opting for plant-based protein sources like legumes, tofu, and tempeh, or sustainably sourced fish and seafood, can help reduce environmental impact.
- Minimizing food waste: Being mindful of food waste and adopting strategies to minimize it, such as proper meal planning and storage.
Benefits:
A low carbon footprint diet offers several potential benefits, including:
- Reduced environmental impact: By prioritizing plant-based foods and minimizing food waste, this diet helps reduce greenhouse gas emissions, land use, and water consumption associated with food production.
- Health benefits: Emphasizing plant-based foods rich in fiber, vitamins, and minerals promotes a nutritious and well-rounded diet.
- Support for local communities: Choosing locally sourced foods supports local farmers and reduces the carbon footprint associated with long-distance transportation.
- Climate change mitigation: By making conscious choices, individuals can contribute to global efforts in addressing climate change.
Drawbacks:
Consider the following potential drawbacks of a low carbon footprint diet:
- Nutritional considerations: Ensuring adequate intake of key nutrients, such as vitamin B12, iron, calcium, and omega-3 fatty acids, may require careful planning or supplementation, especially for those on a predominantly plant-based diet.
- Availability and accessibility: Depending on the region and season, access to locally sourced, sustainable, and plant-based foods may vary, posing challenges in certain areas.
- Individual preferences and needs: Some individuals may have specific dietary needs or personal preferences that may limit their ability to adhere strictly to a low carbon footprint diet.
Primary Followers:
A low carbon footprint diet can be adopted by anyone seeking to make environmentally conscious food choices. It is particularly popular among individuals concerned about sustainability, climate change, and promoting a more ecologically friendly lifestyle.
Tips for Success:
To embrace a low carbon footprint diet successfully, consider the following tips:
- Increase plant-based meals: Gradually incorporate more plant-based meals into your routine, focusing on whole foods like fruits, vegetables, legumes, and whole grains.
- Source locally and seasonally: Support local farmers' markets or community-supported agriculture (CSA) programs to access fresh, locally sourced foods in season.
- Minimize food waste: Plan meals, store food properly, and repurpose leftovers to reduce food waste.
- Educate yourself: Learn about the environmental impact of different food choices and explore sustainable cooking and meal planning resources.
Remember, every small step towards a lower carbon footprint counts, and adopting a low carbon footprint diet is one way to make a positive impact on the environment through mindful food choices.
11. Carb Cycling Diet
The carb cycling diet is an eating pattern that alternates between high-carb and low-carb days or periods. Here's an overview of this approach:
Principles:
The carb cycling diet involves:
- High-carb days: Consuming a higher proportion of carbohydrates to replenish glycogen stores and support energy levels on active or workout days.
- Low-carb days: Restricting carbohydrate intake to promote fat burning and potentially induce a mild state of ketosis on rest or non-workout days.
- Adjusting carb intake: The specific ratio and duration of high-carb and low-carb phases can vary depending on individual goals, activity levels, and preferences.
- Balancing macronutrients: Ensuring adequate protein and healthy fats throughout the diet to support overall nutrition.
Benefits:
The carb cycling diet offers several potential benefits, including:
- Energy optimization: On high-carb days, replenishing glycogen stores can support energy levels and performance during intense workouts or physical activities.
- Fat burning: Low-carb days may promote fat burning by limiting carbohydrate intake and potentially inducing a mild state of ketosis.
- Adaptability: Carb cycling allows for flexibility and can be tailored to individual needs and preferences, making it suitable for different activity levels and goals.
- Variety and enjoyment: The cycling of high-carb and low-carb days can add variety to the diet and prevent monotony, promoting long-term adherence.
Drawbacks:
Consider the following potential drawbacks of the carb cycling diet:
- Individual response: The effectiveness and suitability of carb cycling can vary among individuals based on factors such as metabolism, activity levels, and goals.
- Complexity: Planning and tracking different carbohydrate intake on different days may be challenging and require careful attention to macronutrient ratios.
- Potential for overeating: Some individuals may overcompensate on high-carb days, leading to excessive calorie intake and hindering weight loss goals.
- Nutritional balance: Ensuring an overall balanced diet with adequate protein, healthy fats, vitamins, and minerals is essential, regardless of carbohydrate cycling.
Primary Followers:
The carb cycling diet is primarily followed by athletes, bodybuilders, and individuals seeking to optimize body composition or enhance athletic performance. It may also be of interest to those who prefer a structured approach to nutrition and enjoy cycling between higher and lower carbohydrate days.
Tips for Success:
To practice carb cycling effectively, consider these tips:
- Determine individual needs: Assess your activity levels, goals, and personal preferences to determine the appropriate ratio and timing of high-carb and low-carb days.
- Focus on quality carbohydrates: Emphasize whole, nutrient-dense carbohydrate sources, such as fruits, vegetables, whole grains, and legumes, rather than relying solely on processed carbohydrates.
- Monitor and adjust: Pay attention to your body's response and adjustthe carb cycling approach based on your energy levels, performance, and overall well-being.
- Stay hydrated: Ensure adequate hydration, especially on high-carb days when glycogen stores are replenished.
- Seek professional guidance: Consult with a registered dietitian or sports nutritionist to tailor carb cycling to your specific needs and to ensure a well-rounded and balanced diet.
12. Ketogenic Diet
The ketogenic diet, commonly known as the keto diet, has gained significant popularity in recent years as a fat loss & weight loss diet. It is a low-carbohydrate, high-fat diet designed to induce a state of ketosis in the body. Here's what you need to know about the keto diet:
Principles and Food Choices:
The keto diet involves drastically reducing carbohydrate intake and replacing it with healthy fats. It emphasizes foods such as:
- High-fat meats (e.g., bacon, fatty cuts of beef)
- Fish and seafood
- Eggs
- Avocados
- Cheese and other dairy products
- Nuts and seeds
- Healthy oils (e.g., olive oil, coconut oil)
- Low-carbohydrate vegetables (e.g., leafy greens, cauliflower, broccoli)
Foods to avoid or limit on the keto diet include:
- High-carbohydrate foods (e.g., grains, sugars, starchy vegetables)
- Processed foods
- Sugary drinks and snacks
Benefits:
The keto diet has gained popularity for its potential benefits, including:
- Weight loss: By reducing carbohydrates, the body is prompted to burn stored fat for energy, potentially leading to weight loss.
- Blood sugar control: The keto diet may help regulate blood sugar levels and improve insulin sensitivity, making it beneficial for individuals with diabetes or prediabetes.
- Increased satiety: The high-fat content of the diet can help promote feelings of fullness and reduce cravings.
- Potential cognitive benefits: Some studies suggest that the keto diet may have neuroprotective effects and could be beneficial for certain neurological conditions.
Drawbacks:
While the keto diet can have positive effects, it also has some potential drawbacks to consider:
- Adaptation phase: During the initial phase of transitioning into ketosis, some people may experience symptoms such as fatigue, irritability, and brain fog, known as the "keto flu."
- Nutrient deficiencies: Restricting certain food groups can increase the risk of nutrient deficiencies. It's essential to plan meals carefully to ensure an adequate intake of vitamins, minerals, and fiber.
- Sustainability: The strict nature of the diet can make it challenging to follow in the long term, potentially leading to difficulty maintaining weight loss and adherence.
- Potential side effects: Some individuals may experience gastrointestinal issues, changes in cholesterol levels, or imbalances in electrolytes while on the keto diet.
Primary Followers:
The keto diet initially gained traction within the epilepsy community as a therapeutic approach for managing seizures. However, it has since become popular among individuals seeking weight loss, improved metabolic health, and increased mental clarity.
Tips for Success:
To achieve success with the keto diet, consider the following tips:
- Focus on healthy fats: Choose quality sources of fats, such as avocados, olive oil, and nuts, while avoiding trans fats and processed oils.
- Monitor carbohydrate intake: Keep track of your carbohydrate consumption to ensure it remains within the recommended range for ketosis.
- Stay hydrated: Adequate hydration is crucial, especially during the initial stages of the diet.
- Consult a healthcare professional: If you have any underlying health conditions or concerns, it's important to consult with a healthcare professional before embarking on the keto diet.
Ultimately, the keto diet can be an effective approach for weight loss and certain health conditions, which is why it's one of the most popular diets. However, it requires careful planning and consideration to ensure nutritional adequacy and long-term sustainability.
Keto Diet Meal Plan for Bodybuilders
13. DASH
Made to prevent and control hypertension, the DASH diet was designed by the U.S.-based National Heart, Lung, and Blood Institute. Long with the Mediterranean diet, it’s considered to be one of the best and healthiest diets. In fact, the US News and Report has labeled the Mediterranean diet as:
- #1 Best Diets Overall
- #1 For Healthy Eating
- #1 Best Heart-Healthy Diet
- #2 Diabetes
Macro Breakdown:
What we like about the Dash diet is it doesn’t have a strict macro breakdown but rather a range. This allows various people with different needs to use it.
- Protein- 10-35%
- Fat- 20-35%
- Carbs- 45-65%
As you can see, an athlete who needs more protein can use this as well as the general public.
Benefits:
As mentioned, the Mediterranean diet is widely considered to be one of the healthiest diets there is. It’s been shown to lower blood pressure and hypertension:
- Reduce systolic blood pressure
- Reduce diastolic blood pressure
- Reduce hypertension
- Treat obesity and diabetes
Drawbacks:
There aren’t a ton of drawbacks to this diet other than the food selection
Primary Followers:
The DASH diet was primarily created for people who want to try to prevent or treat hypertension and/or reduce risk of heart disease. That said, anyone looking for a healthy diet that allows flexibility could benefit from the DASH diet.
Tips For Success:
When you start off, fill about half your plate with vegetables and fruit.
14. Vegetarian Diet
A vegetarian diet is a plant-based eating pattern that excludes meat, poultry, fish, and seafood. However, it may include other animal-derived products like dairy, eggs, and honey. Here's an overview of this approach:
Principles and Food Choices:
A vegetarian diet focuses on consuming plant-based foods, including:
- Fruits and vegetables
- Whole grains
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds
- Plant-based oils (olive oil, avocado oil)
- Dairy products (milk, cheese, yogurt) or plant-based alternatives
- Eggs (optional, depending on the type of vegetarian diet)
- Honey (optional, depending on personal preferences)
It excludes meat, poultry, fish, and seafood.
Benefits:
A vegetarian diet offers several potential benefits, including:
- Health advantages: Vegetarian diets, when well-planned, can provide an array of essential nutrients, promote weight management, and reduce the risk of certain chronic diseases, including heart disease, type 2 diabetes, and certain cancers.
- Environmental sustainability: Vegetarian diets have a lower carbon footprint compared to diets that include meat, reducing greenhouse gas emissions and contributing to environmental conservation.
- Animal welfare: By avoiding meat consumption, individuals following a vegetarian diet align their food choices with ethical considerations and minimize animal suffering.
- Increased nutrient intake: Vegetarian diets are typically rich in fiber, vitamins, minerals, and antioxidants due to the emphasis on plant-based foods.
Drawbacks:
Consider the following potential drawbacks of a vegetarian diet:
- Nutritional considerations: It's important to ensure adequate intake of specific nutrients typically found in animal products, such as vitamin B12, iron, calcium, omega-3 fatty acids, and zinc. Attention to food choices and potential supplementation can help address these needs.
- Meal planning and diversity: Planning balanced meals that provide a variety of nutrients can be important, especially for individuals new to vegetarianism.
- Social challenges: Adhering to a vegetarian diet in social settings or when dining out may require communication, planning, and flexibility.
Primary Followers:
Vegetarian diets are followed by individuals who choose to exclude meat from their diet for various reasons, such as ethical considerations, environmental concerns, health-related goals, or personal preferences. Vegetarianism encompasses a range of approaches, including lacto-vegetarian (includes dairy), ovo-vegetarian (includes eggs), lacto-ovo-vegetarian (includes both dairy and eggs), and more.
Tips for Success:
To thrive on a vegetarian diet, consider the following tips:
- Educate yourself: Learn about vegetarian nutrition, food sources of key nutrients, and cooking techniques to ensure a well-balanced diet.
- Ensure adequate protein: Include a variety of plant-based protein sources, such as legumes, tofu, tempeh, seitan, dairy or plant-based alternatives, and eggs (if included in your vegetarian diet) to meet your protein needs.
- Pay attention to specific nutrients: Monitor your intake of nutrients like vitamin B12, iron, calcium, omega-3 fatty acids, and zinc, and consider appropriate supplementation or fortified foods if needed.
- Explore new foods: Embrace the opportunity to try new fruits, vegetables, whole grains, and plant-based ingredients to diversify your diet and expand your culinary horizons.
- Connect with the vegetarian community: Seek support from vegetarian communities, online resources, and vegetarian-friendly organizations to exchange ideas, recipes, and tips for successful vegetarian living.
Remember, a well-planned vegetarian diet can provide all necessary nutrients for optimal health and well-being.
15. Paleo
The Paleo diet is short for the paleolithic diet. It was designed to replicate what was believed to be eaten by our ancestors during the paleolithic era. Being so the diet primarily consists of:
- Vegetables
- Fruits
- Nuts
- Meats
- Roots
On the other hand, it will exclude:
- Dairy
- Legumes
- Sugar
- Grains
- Processed
- Salt
- Alcohol
Macro Breakdown:
- Protein- 30%
- Fat- 40%
- Carbs- 30%
As mentioned above, the paleo diet focuses on natural foods. It’s basically your cliche meats, fruits, vegetables, nuts. A major emphasis is on fats focusing on monounsaturated and polyunsaturated fats.
Benefits:
IIFYM is great for people who want to lose weight but aren't looking for a “diet”. By diet we are talking about a plan that restricts a type of food. As mentioned, IIFYM makes 0 mention of what you should be eating.
In addition, anyone can use this concept with any type of macros they want. Plus, they do emphasize eating whole foods while minimizing processed foods.
Drawbacks:
A lot of criticism has been put on the arbitrary use of “paleo foods”. Many of these “non-paleo foods” can be very healthy and nutritious such as legumes. Canceling these out just because “our ancestors” didn’t eat them seems a bit suspicious.
In addition, paleo can be too-restrictive for many people, limiting long-term success. In addition, it cuts out foods unnecessarily which means you must get those nutrients from elsewhere. The biggest example would be needing to get calcium from other foods since you’re not allowed to drink milk.
Primary Followers:
During its initial rise, it seemed as though Crossfitters were the only group of people who ate paleo. That said, this seemed to be another diet that primarily took off with people in the fitness community.
Tips For Success:
The paleo diet is a great starting point for an awesome diet. However, we would then eat things such as beans, lentils, and dairy. Further, don’t go too crazy with your meat intake and stick with lean cuts of protein. Obviously the question becomes is this even paleo anymore but that’s for you to decide.
Paleo vs Keto, Which is Better?
16. Vegan Diet
A vegan diet is a plant-based eating pattern that excludes all animal products and by-products. Here's an overview of this approach:
Principles and Food Choices:
A vegan diet focuses on consuming plant-based foods, including:
- Fruits and vegetables
- Whole grains
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds
- Plant-based oils (olive oil, avocado oil)
- Plant-based protein sources (tofu, tempeh, seitan)
It excludes all animal-derived foods, such as meat, poultry, fish, dairy, eggs, honey, and any other products containing animal ingredients.
Benefits:
A vegan diet offers several potential benefits, including:
- Animal welfare: It aligns with ethical considerations by avoiding the use of animal products and reducing animal suffering.
- Environmental sustainability: A vegan diet has a lower carbon footprint, reducing greenhouse gas emissions, land use, and water consumption associated with animal agriculture.
- Health benefits: When well-planned, a vegan diet can provide all necessary nutrients, promote weight management, and reduce the risk of certain chronic diseases, such as heart disease, type 2 diabetes, and certain cancers.
- Increased nutrient intake: Vegan diets are typically rich in fiber, vitamins, minerals, and antioxidants, thanks to the emphasis on plant-based foods.
Drawbacks:
Consider the following potential drawbacks of a vegan diet:
- Nutritional considerations: It's important to ensure adequate intake of specific nutrients typically found in animal products, such as vitamin B12, iron, calcium, omega-3 fatty acids, and zinc. Supplementation or careful food choices can help address these needs.
- Meal planning and diversity: Planning well-rounded meals to ensure a variety of nutrients can be challenging, especially for individuals new to veganism.
- Social challenges: Adhering to a vegan diet in social settings or when dining out may require communication, planning, and flexibility.
Primary Followers:
Vegan diets are followed by individuals who choose to avoid animal products for various reasons, including ethical considerations, environmental concerns, and health-related goals. It is a popular choice among those seeking a plant-based lifestyle and aligning their dietary choices with their values.
Tips for Success:
To thrive on a vegan diet, consider the following tips:
- Educate yourself: Learn about vegan nutrition, food sources of key nutrients, and cooking techniques to ensure a well-balanced diet.
- Ensure adequate protein: Include a variety of plant-based protein sources, such as legumes, tofu, tempeh, seitan, and quinoa, to meet your protein needs.
- Pay attention to specific nutrients: Monitor your intake of nutrients like vitamin B12, iron, calcium, omega-3 fatty acids, and zinc, and consider appropriate supplementation or fortified foods if needed.
- Explore new foods: Embrace the opportunity to try new fruits, vegetables, whole grains, and plant-based ingredients to diversify your diet and expand your culinary horizons.
- Connect with the vegan community: Seek support from vegan communities, online resources, and vegan-friendly organizations to exchange ideas, recipes, and tips for successful vegan living.
17. IIFYM
IIFYM stands for If It Fits Your Macros. It was developed by a man by the name Anthony Collova who didn’t like the idea of counting calories. Instead, he wanted to count macros. Therefore, he created this simple plan which focuses on determining your macros and then using your diet to eat the proper foods.
At the end of the day, you’re still counting calories but are instead placing more focus on macros (macros are what provide your calories).
Benefits:
IIFYM is great for people who want to lose weight but aren't looking for a “diet”. By diet we are talking about a plan that restricts a type of food. As mentioned, IIFYM makes 0 mention of what you should be eating. There is no need to eliminate entire food groups with IIFYM.
In addition, anyone can use this concept with any type of macros they want.
Drawbacks:
The primary drawback is its lack of emphasis on food quality. You could still hit your macros while eating poor food choices. Further there’s no say on food sources. Carbs from a potato will affect the body significantly differently than carbs from coca-cola.
In reality, every diet is a form of IIFYM, there’s just better guidance on healthy foods.
Primary Followers:
Even though anyone can follow IIFYM, the vast majority of its users are in the bodybuilding or weight lifting community. It became famous as it allowed these dedicated athletes the ability to have some sugary snacks as long as it fits their macros.
As mentioned, IIFYM isn’t so much a diet. Rather, it just emphasizes macros. Therefore, if you don’t know what to eat, IIFYM won’t be of much help without some education.
Tips For Success:
At its core, we really like IIFYM as it gets down to the basics of weight class. This is why it has been so successful. The one thing we would change is to not eat whatever you want. Keep in mind that food quality does make a difference. Keep the processed food to a minimum.
18. 80/20
The 80/20 diet is another form of flexible dieting that focuses more on a concept rather than a distinct set of foods or specific macro breakdown. It simply states that you should get 80% of your diet from whole foods while allowing processed foods to make up the other 20%. That’s it.
As far as what macros you eat and what specific foods; that’s 100% up to you.
Macro Breakdown:
There is no specific macro breakdown for 80/20. Instead, you simply focus on the quality. That said, you can eat any macro percent you want.
Benefits:
Where many popular diets have strayed away from quality and put all the focus on calories, the 80/20 diet does a 180 puts the focus back on food quality. We love this.
At the same time, it’s flexible allowing literally anyone to use it. The only requirement is the majority of your diet comes from whole foods.
Drawbacks:
The 80/20 diet may lack direction for a lot of people. As mentioned, it gives no direction on exactly what foods to eat or macros. Therefore, if you’re new to dieting or nutrition, the 80/20 will fall flat without extra assistance.
Primary Followers:
80/20 has made a huge wave in the fitness community primarily among those with experience in dieting. The average user is a person who has dieted and is already familiar with macros and food sources. However, they now just want a simple and flexible plane to act as guidelines to keep them on track.
Tips For Success:
Be sure you have some knowledge of macros as well as what you need. In addition, be sure you have basic knowledge of what foods to eat. Again, 80/20 gives 0 guidance to these as it’s more of a concept.
19. Carnivore
Carnivore is perhaps the newest diet to hit the mainstream. Made famous by the likes of the Joe Rogan Show and Dr. Jordan Peterson, the carnivore diet is an extreme diet that only allows you to eat meat.
Some will claim this can consist of things like milk, cheese, and eggs; regardless, it’s an ultra-low carb, high protein diet. In fact, many people will start the carnivore diet after they do keto.
Macro Breakdown:
- Protein: 40-50%
- Fat: 50-60%
- Carbs: 0-5%
Benefits:
The problem with assigning benefits to the carnivore diet is there haven’t been enough studies to make any solid claims. That said, there is a lot of anecdotal evidence that points to surprising benefits
Perhaps the most popular benefit of the carnivore diet is its anti-inflammatory properties. Made famous by Dr. Jordan Peterson and his daughter, the diet is said to have reversed some of their chronic illnesses brought on by autoimmune disease. It should be noted they’re clear that this worked for them and don’t promote the population as a whole.
In addition, being a minimal carb diet, many of the same benefits as the keto diet can be seen with the carnivore.
Drawback:
With there being no vegetables or fruits in the carnivore diet food list, there is obviously quite a bit of negativity against the carnivore diet. The issues are far too complex to fully address here. However, some of the primary drawbacks are:
- High intake of red meat and high cholesterol
- Lack of fruits and vitamins cause various vitamin deficiencies
- Lack of carbs for optimal performancec
In fact, a highly notable case is with James Blunt’s attempt at the carnivore diet. The end result was less than desirable with him developing scurvy.
To be clear, all of the above have rebuttals from proponents. Further, very prominent leaders in the fitness industry adhere to the carnivore diet. With that said, this is not a “beginners” diet and we urge you to do the necessary research before starting it.
Primary Followers:
Carnivore has seen a lot of impact in the biohack community as well as some circles in the fitness community. In addition, many people from Keto or Paleo will find themselves adapting the carnivore diet.
Tips For Success:
Don’t start out with the carnivore diet. It’s an extreme diet and while may be effective, is highly restrictive. Being so, you will likely fail if you start on this without any prior experience of a restriction diet.
7 Day Bodybuilding Carnivore Meal Plan
20. The Vertical Diet
Designed by Stan "The White Rhino" Efferding in early 2020’s, the Vertical diet is the newest diet to hit mainstream. Stan Efferding is an elite powerlifter and bodybuilder who developed the Vertical diet specifically for performance in strength athletes.
The Vertical diet is a type of restrictive diet that focuses on foods that are low-FODMAP foods. Low-FODMAP foods are basically foods that are easy to digest. This allows a person to eat larger quantities to support muscle growth and performance.
Macro Breakdown:
- Protein: one gram per pound of bodyweight
- Fat: 0.3 grams per pound of bodyweight
- Carbohydrates: The rest of your calories
Benefits:
The primary benefit of the Vertical diet is that it mitigates any issue with gastric distress. It is generally a healthy low fat diet regimen. In addition, it allows an athlete to consume a large amount of calories without experiencing stomach issues.
Doctors and experts say that in terms of the general public, it may hold some benefit for people who experience irritable bowel syndrome or other stomach problems.
Drawbacks:
Being that the Vertical Diet is a form of restrictive diet, it cuts out a lot of foods which leads many to claim it can put you at risk of being in a deficiency. The most controversial is the exclusion of cruciferous vegetables.
Another big issue for many people may be the inclusion of coffee. Efferding claims coffee leads to dehydration and impedes digestion.
Primary Followers:
As mentioned above, the primary followers of the Vertical Diet tend to predominantly be strength athletes or athletes in general.
Tips For Success:
Get a crockpot! Due to the heavy use of rice and ground beef, slow cookers are an essential to making this diet easy.
21. Atkins Diets
While not becoming popular in the mainstream until the 2000s, The Atkins diet was actually developed in the 19070’s by Dr. Robert Atkins. At its peak, it had been reported that 1 out of 11 Americans followed this diet making it one of the most popular diets ever.
At its core, Atkins is a low-carbohydrate diet. However, many people confuse the Atkins diet and think that’s all it is. Rather, ultra low carbohydrate diets are only supposed to be eaten for a short period.
The way in which it was planned is you only use very-low carbs until you hit your goal weight. As you approach your intended weight, you begin to increase your carb intake with healthy carbs. In this manner, it’s almost resetting your system. To do this, it uses 4 phases.
- Phase 1 (induction): Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low carb vegetables like leafy greens. This kick-starts the weight loss.
- Phase 2 (balancing): Slowly add more nuts, low-carb vegetables, and small amounts of fruit back to your diet.
- Phase 3 (fine-tuning): When you’re very close to your goal weight, add more carbs to your diet until weight loss slows down.
- Phase 4 (maintenance): Here you can eat as many healthy carbs as your body can tolerate without regaining weight.
Drawbacks & Criticisms:
One of the primary drawbacks or criticisms of Atkins is its high intake of saturated fat. This is similar to some of the criticisms of the Keto diet.
Another criticism is its exclusion of “high-carb” vegetables such as carrots. Atkins, in addition to other low-carb diets, are accused of “throwing the baby out with the bath water” when it comes to carbs.
Primary Followers:
The primary users of Atkins diets tend to be middle-aged men and women in the middle-income bracket. In addition they tend to be more sedentary than practitioners of other diets.
Tips For Success:
Being that 1-in-11 people were on it at one point, we can say that the Atkins diet actually has a relatively high adherence rate.
- Keep in mind the beginning phase with very low carbs is only for a limited time.
- Stay away from sweets. Further, stay away from trigger foods.
One tactic you can use is to slowly drop the carbs to 20g rather than start out first thing.
22. Weight Watchers
Weight watchers are unique when compared to other diets. Its main distinguishing factor is its support network. In fact, weekly meetings and accountability is what the program first began as.
In the 1960s, a lady named Jean Nidetch began a support group for overweight friends who wanted more than just a list of foods to eat for their diet journey. These meetings developed into the system that exists today.
Weight Watchers doesn’t stress any specific food or type of diet. It also doesn’t stress strict calorie counting. Rather, it assigns points to foods which you can use to measure your food intake.
Macro Breakdown:
- Protein: 10-35%
- Fat: 20-35%
- Carbs: 45-65%
Benefits:
For sure, the primary benefit of weight watchers is the support system. No other diet comes anywhere close to the community of weight watchers. Again, support and accountability was the primary premise of weight watchers, not necessarily what foods to eat. Therefore, if this is what you need to succeed, you won’t find it anywhere else.
In addition, WW doesn’t focus on macros but uses a “point system”. There’s plenty of conversation on if this is as effective as counting macros but many people who are looking for general weight loss find it significantly easier than counting macros.
Drawbacks:
Weight watchers may seem a bit like a marketing scheme to some. For example, they created a point system and then sell their own foods that coincide with the point system. There are also meetings, weigh-ins, and extras that can be purchased.
To be clear, we are NOT saying that’s what this is. In fact, we generally hear positive things about Weight Watchers. However, if a large community and meetings aren't your ally, it may not be a great fit.
Further, Weight Watchers is primarily concerned with general weight loss. They do not cater to sports performance or building muscle so this is not a great fit for athletes.
Primary Followers:
WW was initially created for women and this tends to be the primary audience. However, more men have begun to use the program with success.
As a whole, the general user tends to be those looking for general weight loss.
Tips For Success:
If you’re going to use Weight Watchers, use the support system! While you could just eat the food, using the support system will make a massive difference in your success.
If the Weight Watchers diet is a little outdated for you, definitely check out the Mayo Clinic Diet, which is ranking as the 3rd best diet for weight loss (according to the U.S. News & World Report 2023).
Wrapping Up the Most Popular Diets in USA
In conclusion, exploring the most popular diets of 2023 in the USA has provided valuable insights into the diverse dietary landscape. From the Mediterranean diet to the ketogenic diet to low fat diets and beyond, these approaches offer unique benefits and considerations for individuals seeking to improve their health and well-being.
It is important to remember that no single diet is a one-size-fits-all solution. Finding a sustainable approach that aligns with your goals and lifestyle is key. Consulting with healthcare professionals or registered dietitians can provide personalized guidance for making safe and effective dietary choices.
Ultimately, balance, moderation, and an emphasis on whole, nutrient-dense foods should guide our approach to nutrition. As new research emerges and trends evolve, staying informed and open-minded will empower us to make informed decisions about our dietary journeys. By cultivating a positive and mindful relationship with food, we can prioritize long-term health and wellness.
Here's to embracing a future of balanced and nourishing eating experiences as we navigate the dynamic world of diets and nutrition. Remember, your health and happiness are worth the investment in finding the approach that works best for you.
Get The Perfect Workout Program & Diet Plan In Under 60 Seconds
References:
- Consumer diet share U.S. 2023. Statista. Accessed July 10, 2023. https://www.statista.com/statistics/993725/consumer-diet-share-us
- Diets and nutrition in the United States 2020. Statista. https://www.statista.com/forecasts/997223/diets-and-nutrition-in-the-us
- Motivations for following a diet/eating pattern U.S. 2023. Statista. Accessed July 10, 2023. https://www.statista.com/statistics/1378416/motivations-for-following-a-diet-or-an-eating-pattern-in-the-us/
- U.S.: per capita food consumption by segment 2023. Statista. Accessed July 10, 2023. https://www.statista.com/forecasts/1380934/united-states-per-capita-consumption-of-different-food-products
- Regularly consumed groceries in the U.S. 2022. Statista. https://www.statista.com/forecasts/997231/regularly-consumed-groceries-in-the-us
- Nutrients consumers try to consume U.S. 2023. Statista. Accessed July 10, 2023. https://www.statista.com/statistics/1378980/nutrients-consumers-try-to-consume-us/
- U.S.: Eating habits among Generation Z & Millennials 2020. Statista. https://www.statista.com/statistics/1220623/eating-habits-generation-z-and-millennials/
- U.S.: Types of diets among Millennials 2020. Statista. https://www.statista.com/statistics/1221146/types-of-diets-among-millennials-in-the-united-states/
- Consumers’ definitions of healthy food U.S. 2023. Statista. Accessed July 10, 2023. https://www.statista.com/statistics/1378207/consumers-definitions-of-healthy-food-in-the-us/
- Boston Medical Center. Weight Management. Boston Medical Center. Published September 7, 2017. https://www.bmc.org/nutrition-and-weight-management/weight-management
- Products - Data Briefs - Number 313 - July 2018. Published 2019. https://www.cdc.gov/nchs/products/databriefs/db313.htm
- ADLER NE, STEWART J. Reducing Obesity: Motivating Action While Not Blaming the Victim. Milbank Quarterly. 2009;87(1):49-70. doi:https://doi.org/10.1111/j.1468-0009.2009.00547.x
- Centers for Disease Control and Prevention. Losing Weight . Centers for Disease Control and Prevention. Published September 19, 2022. https://www.cdc.gov/healthyweight/losing_weight/index.html
- 32 Stunning Sleep Statistics for Your Beauty Sleep. Published March 30, 2022. Accessed July 10, 2023. https://loudcloudhealth.com/resources/sleep-statistics/
- Quarantine Weight Gain: 35.82% Gained Weight During Pandemic [19,903 Person Study]. Athletic shoe reviews. https://runrepeat.com/quarantine-15-weight-gain-study
- USDA. Dietary Guidelines for Americans 2020 -2025 .; 2020. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
- Times of day U.S. consumers prepare home-cooked meals 2016. Statista. Accessed July 10, 2023. https://www.statista.com/statistics/645868/times-of-day-us-consumers-prepare-home-cooked-meals/
Garett Reid
Author