Trending Diets of 2023: Revealing the Pro’s and Con’s
Article by Aoibhínn Connolly
Whether your end goal is weight loss, improved heart health or enhanced overall well being, there is a variety of different diets in the spotlight each year, all with different health benefit claims and levels of scientific backing.
A recent study by ketolog.com dives into the most popular dietary plans shaping our eating habits this year. The team at Ketolog examined hundreds of popular diets, using search volumes and Instagram hashtags as key indicators. Diets were then ranked from the most to the least popular, each receiving a score out of 100. This analysis has unveiled the Top 15 Trending Diets of 2023, providing insights into their popularity, benefits and risks.
The Top 15 Trending Diets of 2023:
Weight Watchers, Keto Diet, Mediterranean Diet, Whole 30, Plant-Based Diet, GOLO, Paleo, Noom, Carnivore Diet, Alkaline Diet, DASH, Vegan, Atkins, Intermittent Fasting, Flexitarian.
In this blog post, we will delve into the top 3 contenders on this list, to explore why they are so popular and what to consider before starting.
Weight Watchers
Ketolog Ranking: 1
Ketolog Popularity: 95/100
Coming in at number 1, Weight Watchers, which is now rebranded as WW, stands as the world's most popular weight loss programme. In the UK, WW is backed by the NHS and focuses on portion control, improving food choices and achieving sustainable weight loss. Weekly group meetings are conducted where participants are encouraged to keep up their diet, making it particularly helpful for people who need an extra push to make healthier food choices.
One of the great things about Weight Watchers is that it doesn't just focus on calories. The points system adopted by WW takes sugar and saturated fat content of food into account too. This is important because as we know, low calorie does not always equal healthy. So, this frame of mind leads to better, more sustainable food choices.
The difficulty with the points system is similar to what we sometimes see with rigid calorie counting; it’s easy to get too caught up in the numbers. If your diet program is interrupting your social life or taking over your thoughts, it's becoming unhealthy for you. Many of the components of WW can potentially contribute to these unhealthy diet patterns, including tracking foods and saving up points for more indulgent foods.
Although for many people WW can be a helpful tool for navigating dietary choices, Ketolog reported that WW only has an 11% success rate.
Keto Diet
Ketolog Ranking: 2
Ketolog Popularity: 92/100
Coming in at second place is the ketogenic diet, or ‘keto’ for short. The keto diet is one of the more controversial diets out there, with some people singing its praises and others shunning its rigid practices.
Originally developed as a treatment for epilepsy, a keto diet is now commonly adopted for weight loss.
The aim of this diet is to push our metabolic state into ketosis, to allow the body to use fat for its primary source of fuel instead of glucose. There are various types of keto diets, but typically it involves a diet of around 70% fat, 20% protein and 10% carbohydrates (where carbohydrate intake is as low as 20-50g per day).
Research shows that many people do lose weight on a keto diet, however, its lack of fibre rich foods can cause other adverse health effects such as nutrient deficiencies and irregular bowel movements. The rigidity of a keto diet can also lead to obsessive and unhealthy eating patterns.
If you are following a ketogenic diet, try to include more unsaturated fats such as nuts, olive oil and avocado, instead of saturated fats, to promote heart health and reduce inflammation.
Mediterranean Diet
Ketolog Ranking: 3
Ketolog Popularity: 60/100
In third place is the Mediterranean diet, rich in fruits, vegetables, healthy fats and whole grains. Renowned for its health benefits and culinary richness, this diet is inspired by the traditional eating habits of populations bordering the Mediterranean Sea.
The Mediterranean diet is nutritious, flexible and focuses on what we believe here at Rhitrition; a whole food, balanced way of eating, limiting the consumption of highly processed foods.
Research has shown that following the Mediterranean diet can present an array of health benefits. Olive oil, a staple in Mediterranean cuisine, replaces saturated fats and contributes to heart health. Fish and lean proteins are preferred over red meat, providing essential omega-3 fatty acids. The variety of fruit and vegetables in this diet also provide a multitude of vitamins and minerals.
Although this diet has a whole host of benefits, its unclear portion sizes and lack of guidance means that people who prefer following a structured diet plan may find it more difficult to navigate. Adapting to the Mediterranean diet may require a more spontaneous and open approach to meal planning.
So, which diet should you be following?
Regardless of your ultimate goal—whether it's improving heart health, reducing disease risk, losing weight or just improving your overall wellbeing— we recommend following a balanced, non-restrictive diet that:
Is rich in whole foods,
Includes an array of fresh fruits and vegetables,
Limits ultra processed foods and refined sugar,
And does not include a list of “off limit” foods.
The best diet for you is one that also includes all of your favourite foods in moderation—and yes, that can even include chocolate, bread and cheese!
Visit ketolog.com/most-popular-global-diet-trends to read further about each of the top trending diets of 2023.
This blog post was written by Aoibhínn Connolly. Aoibhínn is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition and has a first class degree in Honours Nutrition.