Trending Diets For Weight Loss

Trending diets for weight loss will always be around but take shape in different calorie restriction form. It makes sense, a popular diet wouldn’t get noticed if it didn’t work. Right now, the most popular diets include the keto diet, intermittent fasting, counting macros, and plant based diet (vegan diet). Most of them bear close resemblance to an older fad diet version like the atkins diet, paleo diet, point or calorie counting, and a vegetarian diet. These diets can be successful for a variety of reasons including basic calorie reduction, individual preference, structured eating, or genetic response. Although the goal for all diets should be long-term weight loss, even short-term success can motivate you to continue sticking to other programs like daily activity and general exercise. When following a trending diet for weight loss, you should also include a weight loss workout plan. 

• Keto
• Gluten Free
• Intermittent
• Counting macros
• Plant based

Keto Diet

The keto diet is currently following a similar popularity as the Atkins diet did years ago. It’s a low carbohydrate diet, where less than 20% of the total daily calories come from carbs. Moderate and liberal followers can have up towards 35%. The goal here is to get the body to start using ketones as its main fuel source. Ketones are formed in the liver from fat when carbohydrates are in short supply.  Most research and support for this diet center around epilepsy. However, it’s gained recent attention from those who have rapid weight loss.

There’s much debate around this diet and you should be aware of the risks associated with it. With keto, the meals should be high protein and low carb. Don’t forget your vegetables, though. You can find low-starch vegetables in the form of leafy greens and can even eat some fruits like berries. The problem is, though, most people who follow a ketogenic diet do neglect their vegetables and sometimes even healthy fats. In these cases, they have too much of an emphasis on saturated fats which is a similar problem the older Atkins diet faced. Some risks with the keto diet include:

• Low blood pressure
• Unfavorable lipid profiles from saturated fat excess
• Low blood sugar and dizziness from a lack of carbs
• Heart disease
• Irritability 
• Weight gain when carbohydrates are back in the diet

Gluten Free Diet

Everyone’s attention is onto gluten, blaming it for weight gain and bloating. Gluten is commonly found in grains and breads and affects about 1% of the population who suffer from celiac disease. In these cases, you have an immune response to gluten which damages the lining of the intestinal wall. This can result in several reactions and health conditions. Headaches and depression can even result from gluten if you have this reaction. Others may suffer from a less severe situation like a gluten allergy or sensitivity. It’s still just as important to avoid gluten, but the responses tend to be less severe.

Even if you don’t have celiac disease, you might be finding yourself eating a gluten-free diet to lose weight, feel better in general, or get other health benefits. If this is the case, you’ll want to make sure you order bowls or salads. Like the keto followers, you still need to have a focus on eating a high quality healthy food plan. This means you still need complex carbohydrates, though, so be sure to load up on replacements like black beans, sweet potatoes, or quinoa. Most restaurants avoid gluten-free breads only because they tend to go through more processing, which can decrease the nutritious value of foods. Followers of this diet typically feel and see short term results quickly. This is because the lack of gluten in the diet will decrease bloating and water weight gain. However, it’s important to remember these results are temporary and will go away when gluten is reintroduced. Likewise, it’s also important to remember this is another form of calorie restriction. When you have limited food choices, it’s much easier to be in a calorie deficit. This includes Some risks with this diet trend include:

• Nutrient deficiency
• Weight loss fluctuations due to fluid retention
• Higher risk of heart disease
• Weight gain and cravings

Intermittent Fasting

Intermittent fasting is a trending diet that is an extension of the paleo diet. Followers of both aim to eat what they evolved to digest and when they evolved to be eating. This diet trend is unique in that it doesn’t restrict types of foods. Instead, this popular diet looks at eating habits and behaviors. It’s a simple plan where you go for extended periods not eating or eating very little. When you do eat, it still recommends you make healthy food choices. There is growing research around this diet that shows you can lose weight with fewer risks. Most agree, though, the weight loss is due to the restriction of calories rather than the physiological responses from fasting.

There are two common ways to follow intermittent fasting. The first is called the 16/8. Here you fast for 16 hours and only eat during the other eight hours of the day. A typical way to follow this would be to skip breakfast and then only eat lunch and an early dinner. The other approach is the 5/2. Here you eat normally five days per week. On other days, you severely limit your calories. For men, this means fewer than 600 calories and women 500.

When following an intermittent fasting approach, it’s equally important to eat high quality, nutritious foods. Foods high in fiber will especially be important to help you feel full while you’re fasting. This will help you have sustained energy during your fasting periods. One great way to make sure you’re getting the nutrients and energy you need is by loading up on power bowls. Power bowls have a high focus on the quality of food and generally incorporate complex carbs, or whole grains, lean protein, lots of fresh vegetables, and a small amount of fat. Some side effects of intermittent fasting include:

• Headaches
• Lightheadedness
• Fatigue and low energy
• Irritability 
• Dehydration 
• Difficulty accommodating social eating habits

However, because it’s one of the few diets that focuses on a change in eating behavior it can sometimes have better compliance and teach better restraint in real world situations. 

Counting Macros

The ever popular diet called IIFYM (if it fits your macros) is very similar to its calorie counting counterpart. Macronutrients are proteins, carbohydrates, and fat. The upside of counting macros is that it takes calorie counting to a more nutrient focused level. Counting macros helps prevent excess saturated fat intake or carb intake. However, it can still be considered calorie restrictive. It’s difficult for most people to measure and count regular calories. When you add in additional calculations. Calroies per gram of each of the macronutrients are:

• 4 calories per gram of carbohydrate
• 9 calories per gram of fat
• 4 calories per gram of protein

Each person’s daily calorie requirement will be different based on weight, body composition, and age. Similarly, they’re macro guidelines will also be different. But most will fall in these ranges:

• 45 – 60% carbohydrates
• 20 – 35% fats
• Remaining percentage to protein

This diet promotes healthy eating, but can be a concern for those with disordered eating habits or individuals affected with bulimia or anorexia. 

Plant-Based Diet

Those eating a plant-based diet are commonly called vegan and avoid all animal products. This includes dairy, seafood, and even honey. There’s a variety of health benefits when following a plant-based diet including decreased cholesterol, reduced risk for heart disease and certain cancers, and improved energy and brain functioning. Some argue you can’t get enough protein following this diet, however plenty of plant-based protein can be found in veggies and legumes.  

To keep healthier eating in mind, it’s a good idea to avoid overly processed foods. Therefore, meat substitutes should include fresh and healthy options like portobello mushrooms and tofu. Some are starting to follow a flexitarian diet. This diet has an emphasis on healthy fruits and vegetables and aims to eat plant based meat replacements as much as possible. However, followers of the flexitarian diet will eat animal from time to time. If you’re following a vegan diet diet, try some of these orders:

• Bowl: quinoa, tofu, yellow squash, broccoli, tomatoes, avocado, and our homemade vegan cheese sauce
• Wrap: black beans, portobello mushroom, jalapenos, onions, tomatoes, corn, vegan cheese sauce, and extra hot sauce
•  Avocado toast: add tomatoes and green onions
• Salad: cucumber, olives, tomatoes, onions, vinaigrette

Understanding how trending diets work is critical for people aiming to lose weight. The bottom line is the diet is only as good as it can be safely followed and yields results. Most personal trainers and nutrition coaches will use diet trends to help clients kick off healthy eating behaviors. Then, they’ll coach them into an eating pattern that’s more sustainable. Learn more about what the pros know by getting your EMAC Personal Training Certification or your EMAC Nutrition Coaching Certification. 

Freire R. (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition (Burbank, Los Angeles County, Calif.), 69, 110549. https://doi.org/10.1016/j.nut.2019.07.001

Smethers, A. D., & Rolls, B. J. (2018). Dietary Management of Obesity: Cornerstones of Healthy Eating Patterns. The Medical clinics of North America, 102(1), 107–124. https://doi.org/10.1016/j.mcna.2017.08.009