2023 came with it a slew of viral diet fads. Now, with 2024 ahead of us, let’s look back on those you could keep and the ones you need to drop
The continuous slew of diet fads online is practically the norm in the social media age, but don’t fall for the “quick and easy solutions” or “miracle fixes” some may sell to you. Along with this age of information overload comes the ability to fact-check through credible sources and communication channels with registered nutritionists. So, if you’re interested in eating healthier but are wary of digital-age solutions, consider our list ahead to make an informed decision. With research-backed claims, you can add our thoughts into consideration for your 2024 diet plan.
What to keep
The three trending diets we consider worth trying are the viral TikTok Tiffany plate, the Mediterranean diet, and the Flexitarian diet.
Named after its creator, the concept behind the Tiffany plate is quite simple. To complete it, you’ll need a chicken apple sausage, your choice of colorful fruits and vegetables, nuts, cottage cheese and brie, and mustard. Like a power bowl, it’s meant to be a condensed, nutritionally-packed meal eaten in one fell swoop. The difference here is that the Tiffany plate is meant to be eaten for lunch and is centered around uncooked fruits and vegetables.
The Tiffany plate is a healthy enough lunch idea since everything from the lean protein source to the condiments is nutritionally dense and low in calories. The fruits and vegetables also come uncooked since cooking can cause significant losses in nutrients and other health-promoting compounds. That said, steaming is said to be the best cooking method for nutrient retention.
We can also comfortably spread the word about the Mediterranean diet and the Flexitarian diet. The two are comparable in that they’re both non-restrictive approaches to eating since there are no hard and fast rules. Specifically, both eating patterns include all food groups, thereby encouraging personal preference and balanced eating. There is only a gentle reminder to eat more nutritionally dense plant-based food, whole, minimally processed food, and healthy fats.
The main difference between the two is in its origins. While the Mediterranean diet has its place in culture, the Flexitarian diet was more recently created as a happy medium for meat lovers looking to take up a new lifestyle for health reasons. The Flexitarian diet, as the name suggests, allows for a flexible eating pattern wherein animal products can still be eaten in moderation, but with plant-based foods taking priority. Because of how similar they are in promoting less red meat and ultra-processed food intake, both diets have largely the same health benefits.
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What to drop
On the other hand, we suggest you don’t consider the carnivore diet and the fruitarian diet, unless specifically recommended by your doctor.
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Unlike the Tiffany plate, Mediterranean diet, and Flexitarian diet, we consider these two diet fads to be unhealthy since they cut out necessary food groups. This goes hand in hand with the main issue we have with diet fads, which is that they often promote extreme and restrictive eating patterns. While they may lead to short-term weight loss, they rarely provide the necessary nutrients for overall health and well-being and, as such, are unsustainable and even dangerous in the long term.
The carnivore diet, for example, is said to help with weight loss and blood sugar levels, among other anecdotes. However, this diet excludes all food besides animal products, so practitioners are at higher risk of nutrient deficiencies and other health issues. The same goes for fruitarian dieters since the diet is based on eating only fruits, nuts, and seeds. Though there are said to be health benefits to this diet, researchers conclude the fruitarian diet results in poor diet quality and nutritional deficiencies, particularly in terms of protein, omega-3 fatty acids, and micronutrients.
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Last note
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At the end of the day, moderation combined with listening to our body’s hunger and fullness cues are the key components of a sustainable and healthy relationship with food. Instead of following the latest diet fad, it is crucial to focus on balanced nutrition. Our bodies need a variety of nutrients—including carbohydrates, protein, fats, vitamins, and minerals—to function properly. A well-rounded diet is essential for maintaining optimal health, and that includes a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats.
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While diet fads may offer enticing promises, they often fall short when it comes to long-term health and well-being. Remember: there are no shortcuts when it comes to health, and embracing a balanced and mindful approach to nutrition is the key to real, long-term benefits.
