Are you overwhelmed by the vast number of diets promoted for their health benefits? You’re not alone. With dozens of different diet plans all touting their well-being benefits, it’s difficult to know which are evidence-based and which may be smoke and mirrors.
In this article, we’ll explore today’s most popular diets. Our team of expert Registered Dietitians shares their insight to help you understand which diets are fleeting and which diets are here to stay.
The 90-50-30 Diet
The 90-50-30 diet refers to a diet that consists of 90 grams of protein, 50 grams of fat, and 30 grams of fiber per day. This is a straightforward guideline that can help even a beginner implement a new eating habit. This advice is applicable for many individuals, as it is in line with much of the Dietary Guidelines for Americans. Protein, fat, and fiber are all core pillars of a healthy diet for satiety, metabolism, and digestive health.
However, the 90-50-30 may not be easy for everyone to achieve. 90 grams of protein per day is the equivalent to approximately:
4 eggs at breakfast
1 can of tuna at lunch
4 to 6 oz of cooked chicken breast at dinner
Similarly, 30 grams of fiber is equivalent to approximately:
1 apple
1 cup chickpeas (cooked)
1 sweet potato
2 tbsp almonds
1 banana
This diet requires planning and preparation to implement consistently.
The Ketogenic Diet
The ketogenic diet, or ‘keto’, is a very high fat, low carbohydrate, and moderate protein diet. Its goal is to shift the body into ketosis, a state that burns fat as fuel instead of carbohydrate. It has been claimed to support blood sugar levels and rapid weight loss efforts.
Alissa Mick, MS, RDN, LD notes, “The ketogenic diet may enhance fat adaptation for endurance athletes but often hinders high-intensity performance due to limited glycogen stores, delaying recovery and reducing power. While it may aid weight-class sports with initial weight loss, it carries risks like strength loss and nutrient deficiencies due to its strict nature.”
Due to its restrictive nature, the ketogenic diet can lead to nutritional deficiencies and digestive issues. Planning and preparation are key when consuming this diet for adequate vitamin and mineral intake.
The Mediterranean Diet
The Mediterranean diet is a lifestyle that focuses on healthy fats, lean protein sources, fresh produce, and plant-based foods. Popular in countries like Italy and Greece, it focuses on ingredients, food preparation, and even how you enjoy the meal itself. Proponents of this diet often make foods from scratch and enjoy a long, mindful meal with loved ones close.
However, the Mediterranean diet may not be a win for everyone. Jenna-Ann Del Borrello, MS RDN, CDN, CDCES of Glorious Nutrition explains, “[T]he costs of high quality ingredients including olive oil, fresh produce, and fish may be less accessible for some, portion control with nutrient dense foods such as oils and nuts is important for those looking to achieve weight loss, and preparation time may take longer given the emphasis on utilizing a farm to table approach.”
While this diet is popular, it may be difficult to implement sustainably with your lifestyle.
The Vegan Diet
The vegan diet consists of entirely plant-based foods, and fully excludes animal products. Different from vegetarian diets, vegan diets are more strict on not consuming by-products of animals, like honey.
This diet is often high in fiber due its emphasis on beans, chickpeas, and lentils for protein. It also consists of a high intake of fruits and vegetables. However, processed vegan foods are often high in sugar and low in protein.
Sarah Hammaker, RDN of Practice Health, explains, “A well planned vegan diet is high in essential nutrients that support digestion, reduces the risk of chronic diseases as well as benefits the environment.”
Meal prep is key for sustaining a vegan diet so you can consume enough protein and fat alongside carbohydrate-rich foods.
The Low Carb Diet
The low carbohydrate diet restricts carbohydrate intake and promotes both protein and fat. Restricted carbohydrates include pasta, bread, potatoes, other starchy vegetables, and fruit - among other foods. Proponents of this diet report weight loss and stable energy levels.
However, a low carbohydrate diet can be difficult to sustain. It may also lead to feelings of anxiousness, jitteriness, or simply feeling ‘off’ due to low carb intake. A low carbohydrate diet is similar to the ketogenic diet, with less restriction.
The Intermittent Fasting Diet
Intermittent fasting refers to when you eat, rather than what you eat. This plan revolves around periods of fasting and subsequent periods of eating. It creates a time-restricted eating plan where you may only eat foods 12, 8, or even only 4 hours total per day.
Proponents of this diet pattern claim that it improves weight loss and overall metabolism. However, restricting how often you eat can lead to hunger, irritability, and even low energy levels.
Sarah Hammaker, RDN of Practice Health says “The intermittent fasting diet can be risky for those who struggle with binge eating. Often clients find the behavior of waiting past the point of hunger to eat leads to overeating as the day goes on.”
The Carnivore Diet
Opposite of the vegan diet, the carnivore diet focuses primarily on animal-based foods. It eliminates fruits, vegetables, grains, legumes, and all plant-based products. As like any restrictive diet, it can be difficult to sustain the carnivore diet for the long term.
Proponents of the carnivore diet report higher energy levels and easier weight management. However, it eliminates vitamins, minerals, and fiber from fruits, vegetables, and grains.
Jessica M. Kelly, RDN, LDN of Nutrition that Heals, LLC explains, "The carnivore diet may provide short—term results for some individuals, but it eliminates many nutrient-dense foods essential for long-term health. A balanced, varied diet is key to supporting your body's overall wellness and nutritional needs."
Conclusion
Today, there are dozens of different diets, all promoting better health. Many of these diets are restrictive and may not be sustainable for the long term. It’s essential to understand which diet or eating pattern best supports your health goals and nutrition needs.
Just like your health goals, your diet should be catered to you. At Berry Street, our team of experienced Registered Dietitians can support you on your unique journey. Find a Berry Street dietitian today to get started on the journey to sustainable nutrition.
