Did getting into your swimsuit motivate you to think about dieting? If so, here are a handful of popular diets and the ‘skinny’ on their effectiveness (along with other considerations).
Table of Contents
5 Popular Diets in 2019
1. Mediterranean Diet
The Mediterranean diet comes from countries that border the Mediterranean Sea and while each country eats slightly differently, they share the following characteristics:
Lots of vegetables, fruits, whole grains, beans, nuts, olive oils, herbs and spices
Some fish, seafood, poultry, eggs, cheese and yogurt
Very little red meat and sweets
Yes to red wine – in moderation
Overall, this diet is generally effective at weight control and popular because it is easy to follow. People from the Mediterranean area seem to live longer with less cancer and cardiovascular disease.
Pros:
Nutritionally sound
Diversity of options so easy to follow, especially for those who crave protein
Health benefits
Cons:
No set plan so you’ll have to figure it out on your own
Can be expensive unless you are careful to buy in-season fruits and vegetables when grocery shopping
The flexitarian plan is similar to the Mediterranean diet but is even more plant-based (vegetables and fruits) with less overall meat … but it does allow the occasional indulgence of your choice of meat.
Because this diet is largely vegetarian, it’s characteristics are:
Lots of fruits and vegetables
Lots of the ‘new meat’: beans, peas and eggs
Some dairy
Very little meat of any kind (occasionally allowed)
Overall, vegetarians tend to weigh less so this diet is a good choice for losing weight and weight control.
Pros:
Nutritionally sound
Lots of options so easy to follow, including the occasional meat indulgence
Cons:
No set plan so you’ll have to figure it out on your own
Can be expensive unless you are careful to buy in-season vegetables and fruits when grocery shopping
Avocado boats are a popular meal option for the Ketogenic Diet.
The Keto Diet is a very high fat, low carbohydrate diet so bring on the bacon! Getting most of your calories from fat forces your body to get its energy by burning fat. This is called the ketosis state.
Characteristics are:
Lots of meats and fats
Very few carbohydrates, less than 50 grams per day
Limited fruits and whole grains
Overall, while ketosis is thought to potentially have brain-protecting effects and this diet can lead to short term weight loss, its limits on carbohydrates are hard to maintain for most people. The high fat nature of the diet is also concerning as to whether it is safe over time.
Pros:
Blood sugar control
Brain protecting properties
Cons:
Side effects such as constipation, headaches and bad breath
Not nutritionally sound because it eliminates nutrient-rich fruits and grains
The Whole30 diet cuts out grains, sugars, dairy and snacks for a 30-day window.
A “limited engagement” diet, Whole30 is designed to cut out certain food groups in order to reboot your eating habits and cravings. The eating plan spans 30 days and requires cutting out many foods for the month.
Characteristics:
Lots of vegetables
Some meat, seafood, eggs, fruit, natural fats such as avocado and nuts
NO sugar, alcohol, grains, legumes, dairy or snacks (chips, crackers, etc.)
Overall, this diet may provide fairly quick weight loss, but is unlikely to be sustainable as most people return to their previous eating habits after 30 days.
Pros:
Easy to figure out – has a list of can and cannot eat foods
Reduces ailments tied to food sensitivities such as skin problems and digestive issues associated with some of the eliminated foods
Cons:
Nutritionally questionable because it cuts out healthy foods
Fasting is used in conjunction with a process called autophagy, (your body’s way of eliminating damaged, dying or dead cells from the body so that the body is better able to generate new ones).
Fasting creates stress on the body which prompts the body to clear away deteriorated cells and make way for new ones. This same process occurs with exercise, which causes small muscle tears.
Most fasting is intermittent. This means going 12 to 18 hours without food or nutrients a couple of days per week. In addition to triggering autophagy which is helpful, most fasters tend to take in fewer calories overall, resulting in weight loss or control.
Pros:
Easier to maintain because deprivation only occurs some of the time versus all the time
Fasting can lead to lower blood sugar, blood pressure and cholesterol levels
Cons:
Research is still preliminary so the benefits are as yet unproven
The ups and downs in fueling the body may make it difficult to sustain a very active lifestyle
Want to give intermittent fasting a try? Take a look at Prime Women’s PLATE program. Now available in an app on Apple or Android with reminders to keep you on track.
As you can see, some of these popular diets are shorter-term and some are designed to be followed for a lifetime. Choose a diet that works best for your preferences and lifestyle. The more you like your diet, the easier it will be to follow and the more likely it is to help you sustain a healthy weight.
