Is losing weight and eating healthier one of your New Year’s resolutions? You’re not alone. Losing weight, eating better, and exercising are frequent New Year’s goals. Before you gear up for 2020, let’s revisit the top 10 diet trends searched in Google in 2019.
Intermittent Fasting: This popular diet involves cycling periods between eating and not eating. Intermittent fasting may mean you eat just 20 to 25 percent of the recommended caloric intake for a day or you restrict eating to an 8- to 12- hour period within 24 hours, according to EatRight.org. Or you may not eat at all on certain days.
Some studies show intermittent fasting does help people lose weight in the short-term, but more research is needed to investigate the long-term effects, according to EatRight.org.
MedicineNet’s Melinda Ratini, DO, says, “There’s also research showing that certain types of fasting may help improve your cholesterol, blood pressure, glucose levels, insulin sensitivity, and other health issues.”
Dr. Sebi Diet: According to his website, Dr. Sebi was a Honduran herbalist who developed a vegan, plant-based diet consisting of certain approved fruits, vegetables, grains, seeds, nuts, oils, and herbs. He claimed the diet along with his supplements would alkalize the blood and improve detoxification and boost health. The Physician’s Committee for Responsible Medicine notes that plant-based diets that are high in fiber help people lose weight.
Noom Diet: Noom is a weight loss app that encourages users to achieve long-term results by changing habits and behaviors, according to the company’s website. The app allows users to track calories, food intake, exercise, weight, blood pressure, and blood sugar. One-on-one coaching is available. Results of one study published in Scientific Reports found that approximately 78 percent of Noom app users decreased body weight while using the app.
1200 Calories Diet: This diet is exactly what it sounds like. It involves eating just 1,200 calories per day. Since most people need more calories than this per day, sticking to this diet results in a loss of 1 to 11/2 pounds per week, according to the NIH National Heart, Lung, and Blood Institute. Results of some animal studies suggest lower calorie diets may help increase lifespan and reduce the risk of cancer, heart disease, and diabetes. Human studies are needed to confirm the results in people, according to the NIH.
GOLO Diet: The GOLO diet promises to promote weight loss by balancing hormone levels and keeping blood sugar stable, according to the company website. The diet consists of foods that have a low-glycemic index like fruits, vegetables, healthy fats, proteins, and whole grains. The plan includes the use of supplements and includes exercise. Results of company-funded studies suggest the program helps people lose weight, according to the GOLO website.
Dubrow Diet: Developed by reality TV stars Dr. Terry Dubrow and his wife, Heather Dubrow, the Dubrow diet is a low-carb eating plan that includes intermittent fasting, according to the couple’s book, The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless. The couple contends the diet improves blood sugar control, boosts fat burning, increases energy, and slows down aging. According to EatRight.org, intermittent fasting may or may not aid in weight loss.
Sirtfood Diet: The sirtfood diet is a calorie-restricted eating plan that encourages consumption of polyphenol-rich foods that mildly stress cells and turn on the metabolism-boosting SIRT1 gene, according to the Sirtfood Diet company website. Foods like kale, red wine, and dark chocolate, are part of the diet. Does the sirtfood diet lead to weight loss? The NIH says calorie- restricted diets do encourage weight loss.
No Carbs No Sugar Diet: A no carbs no sugar diet is more extreme than a low-carb diet. It eliminates many healthy high-fiber fruits, vegetables, beans, and whole grains. The diet is highly restrictive and may lead to nutrient deficiencies. Can eating this way help you lose weight? Results of studies published in the New England Journal of Medicine and the American Journal of Epidemiology show mixed results. Some suggest low- and no-carb diets promote weight loss while others suggest no- and low-carb diets are no more effective for long-term weight loss than other diet strategies.
Trying to decrease your sugar intake? Dr. Ratini suggests retraining your taste buds by decreasing the amount of sweet foods you eat each week. You’ll gradually lose your taste for the sweet stuff.
Endomorph Diet: The endomorph diet is touted as the optimal diet for those who have an endomorph body type, according the American Council on Exercise (ACE). Endomorphs are curvaceous and full-figured with medium-to-large bones. This type tends to gain weight easily, so ACE recommends endomorphs eat a diet comprised of protein, vegetables, healthy fats, and smaller amounts of high-fiber, unrefined grains like quinoa and amaranth. The diet discourages endomorphs from eating white bread, white rice, processed foods, red meat, excess sodium, and fried foods.
JLo Diet: Legendary Jennifer Lopez turned 50 this year. Her trainer and life coach Dodd Romero revealed in US Weekly the star’s diet and exercise regimen that keeps her in shape and looking young. Romero said Lopez eats lean protein, fish, nuts, berries, and complex carbs like brown rice, sweet potatoes, oatmeal, and quinoa. In January 2019, JLo and her fiancé, Alex Rodriguez, asked Instagram followers to join them in a 10-Day No Carbs No Sugar Diet challenge.