50 Types of Diet Pros and Cons

LOW-CARB DIETS

1. Atkins Diet

The fundamentals: One of the most popular low-carb diets is the Atkins diet and research shows that it’s effective. It is a four-phase diet plan begins to significantly reduce the consumption of carbohydrates and gradually increase the allowable amount. Advocates of this diet say that, by eating as much protein and fat as you want, you will lose weight as long as you avoid foods high in carbohydrates.

Benefits: It highlights foods that are high in nutrients. The original concept of Dr. Robert Atkins’ New Diet Revolution has been revised to provide variants that suit the individual needs and desires. Effective for weight loss. The Atkins Diet asserts that it can prevent or enhance severe medical conditions like metabolic syndrome, diabetes, high blood pressure and cardiovascular disease in its eating plan. In fact, nearly any diet that lets you lose excess weight can help avoid diabetes and obesity.

Downside: This diet requires carbohydrates to be monitored. It is rather restrictive, particularly in the first stages. Many people might find it hard to keep up with the long term diet and lose weight when they return carbohydrates. Several other health experts claim that consuming large amounts of fat and protein from animal sources might increase the risk of heart disease and cancers, as permitted in the Atkins diet.

2. Carb Cycling

Carb cycling is a dietary method where regular, weekly or monthly intake of carb is alternated. It is frequently used to lose fat, maintain fitness while on a diet, or conquer the plateau of weight loss.

The fundamentals: You should eat more carbs on days of physical activity, then less on the rest days.

The theory: Eat carbs, and your body will burn them up when you need them for energy. Otherwise, all you do is store up additional calories. Carb cycling can help you develop physical performance while offering you much of the same benefits as a low carb diet.

Upsides: It contains complex carbohydrates, like whole grains, fruits and vegetables which are considered essential by most dietitians.

Benefits: 

• Improves muscle recovery – High carb days refuel the glycogen muscle and supply the body with essential nutrients.
• Power boost – High-carb day provides energy supply for intense training sessions.
• Insulin and other hormones are regulated – Low-carb days avoid higher and lower blood sugar levels.

Downside and concerns: Take into account that in general, carb cycling is associated with serious athletes. This diet approach is best suited for people who regularly undertake high intensity workouts. Carb cycling can help you lose weight while keeping a calorie deficit.

3. Dukan Diet

Dukan diets are complex, exclude many nutritious foods, are vulnerable to health issues due to their high protein content and are possibly not a long-term solution to weight loss.

The Dukan diet begins by computing age, weight loss history and other factors to calculate your target weight, called your “true weight.” How long you stay in each step depends on the weight you need to lose in order to reach your “true” weight.

These are the four dietary stages of Dukan:

• Attack Phase (1–7 days)
• Cruise Phase (1–12 months)
• Consolidation Phase (5 days for every pound lost in phases 1 and 2)
• Stabilization Phase (indefinite)

The fundamentals: Rich in protein, low in carbohydrates.

Upsides: food makes you feel full. No tracking of calories. The quick loss of weight.

Downsides and concerns: protein emphasis may be put at the expense of significant nutrients. Strict.

Note: Pierre Dukan’s Dukan diet is essentially a ketogenic diet divided into four phases. Therefore, it is best for people who want to follow a long list of rules since the plan is extremely structured.

4. Wild Diet

The wild diet is a low carb and high-fat diet that can cater to those who want to avoid consuming refined foods and move to a healthier way of eating. The wild diet, like the paleo diet, concentrates on whole foods like lean protein, healthy fats and veggies. Such foods contain nutrients, vitamins, minerals and antioxidants, that are essential for your body to prosper.

The fundamentals: Minimal carb, high fat, avoiding refined and processed foods. You are urged to eat as your grandparents did, concentrating on fresh food. Abel James’ Wild Diet was introduced in 2015.

Upsides: Good for losing weight. Contains one cheat meal per week to stop feeling deprived and binging. No calories to count. 

Benefits: 

• Promotes whole foods. The wild diet emphasizes that eating whole nutritious foods are important.
• Doesn’t need to have calories counted.
• May decrease the risk of chronic disease.
• Can regulate Blood Sugar Control.

Downsides and concerns: This diet prohibits some of the complex carbohydrates which provide essential nutrients and fiber, such as grains and beans. It may be expensive to recommend sticking with grass-fed beef, pork and chicken, wild caught fish, and wild game.

5. Paleo Diet

Paleo diet commonly includes lean meats, fish, fruits, see nuts and vegetables, foods that could previously be acquired by hunting and collecting. A paleo diet excludes foods widely used since agriculture began around ten thousand years ago. Such foods include dairy, legumes and grains.

The fundamentals: Eat like a cave dweller, concentrate on lean meats as well as fish, fruits and vegetables, nuts and seeds. Eliminate dairy products, sugar, legumes, and cereals.

Upsides: 

• Good for weight loss, blood pressure reduction, appetite control.
• Enhanced and stable levels of energy
• Sleep enhancement.
• The skin is brighter and the hair looks healthier.
• Clearness of mind.
• Mood and attitude improved.
• Improvements in depressed or distressed people
• Gas decreased, less or no bloat.

Downsides and concerns: Paleo diet could be bad for cardiovascular health. New research has found that people who follow the paleolithic or paleo diet plans have high levels of blood biomarkers linked to heart disease. Those adopting the Paleo diet consume a great deal of meat, fruits, vegetables, nuts and seeds but are lacking with dairy, legumes, or whole grains. The elimination of dairy products, grains and legumes could decrease the amount of calcium, fiber and other nutrients considered essential to a balanced diet. 

6. Whole30

Whole30 is a clean-eating plan for 30 days designed to improve your diet by removing certain foods. These include dairy, sugar, grains, legumes, and alcohol. In general, you must eat three ‘healthy’ meals a day made of Whole30 approved foods such as fish, meat food, veggie, eggs and remove all of the potentially harmful foods and beverages in your diet like added sugar or sweetener, alcohol, cereals, legumes, milk, fried foods and drinks.

Elimination diets aren’t a new idea. They have actually been used to treat eating sensitivities and allergies in medical practice for decades. The Whole30 approach to an elimination diet though is very different as the aim is not simply to cut off certain foods, but to enhance your relationship with what you consume within 30 days.

The fundamentals: Only eat whole foods – unprocessed or refined foods – for 30 days. 

Upsides: Urges supporters to relate food choice to their mood, so they can continue focusing on foods rich in nutrients, and non processed foods, even after 30 days.

• Smoother skin
• Whiter eyes
• Boosts energy

Downsides: Restrictive, so even for 30 days it might still be tough to conform with.

Note: Although many diet plans offer sweets or crunchy / salty snacks as a substitute, Whole30 discourages untruthful treats, even if made with authorized ingredients.

DIETS THAT WORK

7. WW (Weight Watchers)

While it was still always used to lose pounds, WW (formerly Weight Watchers) also concentrates on encouraging the healthy living and better wellness. This includes a holistic approach to assisting people with healthy eating and moving.

The fundamentals: A membership program provides customized meal plans, a blend of group engagement and responsibility to facilitate healthy eating and portion control.

Upsides: For decades, some form of WW (formerly Weight Watchers) has been around and long-term studies show it’s great for weight loss. It does not limit certain food products. 

Pros: No food is off-limits and you can eat what you want. Flexibility to shape your own diet

Drawbacks and concerns: This diet can be expensive. There is a tiered membership charge, with increasing premiums that include access to additional benefits including seminars and personal guidance. Depending on the plan you choose, membership can be expensive, but it is also considered a good value.

8. Mediterranean Diet

The name of the diet refers to its roots in the Mediterranean Basin or the Mediterranean Sea region. In historical terms, this is an area of the world which, according to the Iranian Journal of Public Health, has been connected to certain eating habits, including fish, bread, wine and oil, and very little meat. Eventually, fruits and vegetables have developed into the major ingredients of this diet.

The fundamentals: Reduce red meat, increase fish consumption, use healthy fats such as olive oil.

Upsides: One of the most popular health benefits of a Mediterranean diet is the reduction of the risk of heart disease. According to Improvement in Cardiovascular Diseases, those following a Mediterranean diet, some adding extra nuts and some adding extra virgin olive oil, all had fewer cardiovascular problems throughout the study relative to their groups.

The greatest part about the Mediterranean diet is that the emphasis is usually on what you should eat, not what you can’t eat. You don’t need to eat too little or count calories, either.

Benefits: 

• Heart health proven effective
• No counting of calories or nutritional monitoring
• There are only few restrictions. 

Downsides and concerns: In addition, this does not constitute a weight loss diet. However, many will drop extra pounds by concentrating on a diet by empty calorie foods and sugar sweet drinks.

9. DASH Diet

The DASH diet is an acronym that stands for Dietary Approaches to Stop Hypertension. It was developed for a specific category of people, those who need to lower their blood pressure, but it has also proved to be effective in weight loss. 

Those on the DASH diet should be advised to eat plenty of fruits and vegetables. They are advised to eat whole grains, lean meats, and good fats as well. The DASH diet has been modified since its inception to encourage individuals to achieve weight loss while simultaneously reducing blood pressure.

The fundamentals: Low in sodium and nutrient conscious

Upsides: While primarily intended to avoid high blood pressure, DASH (Dietary Stop Hypertension Approaches) encourages healthier options in all food classes, even carbs and may have a positive impact on people with certain health conditions. In addition, because the meal plans have been modified, people on the diet can lose weight.

Downsides and concerns: Excludes beef and bacon, which some people can find it hard to give up completely.

Note: DASH was developed by the National Health Institutes, is endorsed by various national healthcare organizations and continually ranks high amongst nutritionists and physicians.

10. Intuitive Eating

Intuitive diet is a different way of eating from conventional diets. Rapid weight loss is never a goal as weight loss does not generally reflect the best indicator of good health. Rather, it concentrates on individually redefining wellness. So it can be a leap of confidence at first and it takes a great deal of courage and a lot of listening to your body.

Tribole and Resch wrote their first 1995 novel, “Intuitive eating is not a new concept.” The common ideas about good and bad foods are called into question and people are encouraged instead to listen to their own desires and inner concerns in order to build a healthier relationship with both food and their bodies. The 10 principles are the following:

1. Reject the diet mentality.
2. Honor your hunger.
3. Make peace with food.
4. Challenge the food police.
5. Respect your fullness.
6. Discover the satisfaction factor.
7. Honor your feelings without using food.
8. Respect your body.
9. Exercise — feel the difference
10. Honor your health.

The fundamentals: get in touch with true starvation, realize fullness and eat what you want.

Upsides: Eliminates the “diet mentality” that classifies food as good or poor.

Downsides and concerns:  A long and complicated cycle of learning. Vague instructions for effective implementation.

11. AIP (Auto Immune Protocol)

The Autoimmune Protocol (AIP) diet is a fairly recent approach to the reduction of unnecessary inflammation in the body of a person based on food. This is a diet which aims to reduce inflammation caused by autoimmune conditions in your intestines. This has been designed to reduce inflammation for those with autoimmune disease so they can heal their bodies. This prevents harmful nutrients, digestive irritants and immune stimulants for 30 days at least. The diet is very small and mostly includes meats and vegetables. 

The fundamentals: This is similar to paleo diet and anti-inflammatory diets with additional limitations. AIP diet was identified as a renewal of the paleo diet by researchers. Lean proteins, vegetables, berries, nuts and seeds are usually eaten by an individual. The AIP diet focuses on vitamin-rich and other nutrient-rich foods.

Upsides: Fosters more vegetables to eat. Eliminates foods that have been refined. Can benefit people with chronic digestive problems, such as bowel syndrome and autoimmune diseases, including lupus and psoriasis, but no definitive studies have been performed.

Drawbacks and concerns: Highly restrictive and very hard for long-term commitment.

Note: This diet has been explicitly developed to avoid signs of autoimmune disease.

12. South Beach Diet

The South Beach Diet has a tradition of over two decades leading people to their significant weight loss. This is a program designed to encourage weight loss with a less restrictive approach to the use of carbohydrates, when the wellness industry was somewhat consumed with low-carb diet.

The South Beach Diet was referred to as a modified low carb diet, as this diet does not necessarily require for the count of carbs. This is a program that encourages less carbohydrates, rather, and is supposed to be “good” carbs if you eat carbohydrates. The program includes avoidance of high glycemic index food, whereas moderate portions of carbohydrate with a lower glycemic index are permitted.

The fundamentals: lean meat, low glycemic carbs and unsaturated fats.

Upsides: Effective in weight loss in the long term. No calorie counting or macros. Provides a healthy food transition plan to reach the weight goal. There is a prepackaged food delivery schedule. Considered healthy heart. 

Downsides and concerns: the diet can be too restrictive for others.

Note: First published by Dr. Arthur Agatson in 2005, The South Beach Diet has been revised to The New Keto-Friendly South Beach Diet.

13. The 80/20 Diet

Originally, 80/20 rule was called the Pareto principle, and it states that roughly 80% of the results are due to 20% of all triggers for some instances.

For the 80%, you can add fresh, whole foods such as vegetables, fruit, whole grains, legumes, nuts, milk, meat and fish on your plate. Your 20% can be whatever you want, but you better adhere to foods that you really love. Such treatments give your happiness an enormous boost.

The Federal Diet Guidelines of the U.S. Department of Agriculture can help you construct a “healthy” food roster. The basic concept is to make fruits and vegetables in half of your plate and rotate them regularly. The rest of your platform should be full grains and lean protein with low fat dairy servings on the side, such as milk or yogurt. Try restricting saturated fat and adding added sugar.

It’s time for you to enjoy yourself — within reason after you have eaten healthy most of the week. During lunch, you may also have onion rings, a glass of wine in dinner or a dessert ice-cream. Be mindful, however, that overdoing will take out all your hard work.

The fundamentals: Make proper food decisions 80 % of the time, indulge 20% of the time.

Upsides: No food is totally restricted. It avoids the feelings of remorse over food and thus reduces the urge to binge.

Downsides and concerns: Most people underestimate what they consume throughout the day without monitoring their food. Example is junk foods.

14. Optavia Diet

For nearly four decades, the Optavia Diet has been around. This uses pre-packed, customized meals, snacks and shakes along with a wellness instructor to build healthy eating habits in order to encourage weight loss, as well as services such as NutriSystem and Jenny Craig. For almost four decades, the Optavia Diet has been around. It uses pre-packaged, special meals, snacks and shakes as well as a wellness trainer and guidance to build healthy dietary habits to support weight loss. Similar to initiatives such as NutriSystem and Jenny Craig. The Optavia website explains the service to lose weight as an easy way.

The Optavia diet supports the idea that daily consumption of several small meals or snacks leads to manageable and sustained weight losses and changes in habit. The idea is that you will never get that hungry because instead of eating three huge meals each day, you will eat six to seven small packed and nutritious foods all through the day.

The fundamentals: Five meals / snacks a day, delivered to your house.

Upsides: Provides various program choices to suit your personal preferences. Includes diet counselling to encourage healthier food decisions for the long term. Simple to follow.

Downsides and concerns: expensive. Hard to follow away from home.

15. Noom

Noom is an application for weight loss, which allows total calorie counting, activity tracking, team support and, above all, personal coaching. The app aims to teach users new skills and help them develop healthier behaviors instead of concentrating on rapid weight loss.

Although the weight loss system is most prevalent, Noom provides an entirely accepted diabetes prevention system by Disease Control and Prevention Centers. In October 2019 Novo Nordisk teams with Noom with a multinational pharmaceutical company aimed at minimizing obesity and helping people control weight over time.

Many of Noom ‘s features appear to be similar to those of Weight Watchers or Myfitness-Pal. However, Noom may be the best based on calorie counting alone. A study in 2019 showed Noom is certainly reputable for science-based results with the most accurate caloric food database compared to other mobile applications such as MyFitnessPal and its partnerships with the CDC and Novo Nordisk.

The fundamentals: A weight loss program that includes personal coaching, sorting foods into a color system— green for low-calorie and high nutrients, red for high calorie and low nutrients, yellow for moderate.

Upsides: Customized plans. Conceptualized to teach balanced eating for the long term. Tracking and trainer combination promotes accountability. No foods restrictions.

Downsides and concerns: Expensive. Requires extensive control of food and activity.

16. GOLO diet

In order to promote weight loss, GOLO Diet concentrates on insulin level management. On the web page of the GOLO diet, a team of doctors and pharmacists developed it to help balance hormones, enhance metabolism and encourage steady and sustainable weight loss.

The fundamentals: nutritional supplements paired with a healthy diet and daily exercise. GOLO believes that its supplements can promote loss of weight by metabolic healing.

Upsides: The diet program focuses on nutritious foods and reduces the amount of refined food and added sugar. As part of the program, exercise is included. It works at a healthy rate of 1-2 pounds a week for weight loss.

Drawbacks and concerns: Expensive. The scientific claims for the supplement ‘s effectiveness is contested. A diet needs multiple variables in order to be able to decide what to eat, as described in its guidebook.

KETO DIETS

17. Keto Diet

The ketogenic diet is identical to the South Beach diet, which was already common. It is a high fat, low-carb plan to put your body in a ketosis state to burn more fat more quickly. Ketosis is what happens when your body does not have enough glucose to burn energy, which means that it starts to burn fat instead and causes the body to build up ketones. In most cases, people get enough glucose through sugar or starch, like carbohydrates. The keto diet, however, eliminates foods that make the glucose reserves of the body wear out and make it burn energy fast.

The fundamentals: High fat, low carbs, moderate proteins.

Upsides: Keto diet removes refined calorie ingredients such as white bread, white rice and sugar drinks. Numerous followers experience a rapid loss of weight without giving up favorite foods like bacon and butter. 

Downsides and concerns: It removes numerous high carbonated nutrients in fruits and vegetables. Too much fat or too much protein may adversely affect health overall.

The food lists you can eat on keto are limited and the diet requires that you carefully monitor every bite to maintain 5% carb, 10% protein, 75% fat for weight loss or maintenance. Although the advocates of keto frequently recognize this way of eating, many believe that lack of carbs results in fatigue, especially in the initial weeks of starting on the diet.

18. Lazy keto

Lazy keto is a common modification in the ketogenic or keto diet. It is often used for weight loss, and is easy to adopt, as the name implies. The conventional ketogenic diet includes carefully measuring your calorie, carbohydrate, fat and protein intakes for ketosis, a metabolic condition in which your body typically burns fat. However, lazy keto is much less stringent, since only your carb intake should be taken into account.

As other ketogenic diet types, lazy keto significantly decreases the carb intake. Carbs are normally limited to approximately 5-10 % of the total daily calories or about 20-50 grams per day for most people. You must not worry, however, about tracking lazy Keto calories, protein, or fat on a lazy keto.

The fundamentals: Very low carbohydrates

Upsides: While the ketogenic diet allows adherents to log the weight, protein and carbohydrate percentage they consume every day, lazy keto dieters focus on keeping their carb count low.

Downsides: The objective of the keto diet is to place your body in a ketosis state in order to burn fat rather than carbohydrate. Lazy keto may not result in ketosis.

19. Keto 2.0

Keto 2.0 is rich in fiber, low in aggregate plant-based carbs. You can also take up your carb intake by 20% compared to the original 10% in this version. You need to limit your consumption of butter and bacon fats and have more nuts, vegetables, fruits and leaner protein, such as fish. 

This diet is a version of the popular ketogenic diet based on plants.  The traditional ketogenic diet is loaded with both meat and dairy products whose inflammatory effects can be. As this is a low-carb, moderate protein and high-fat, you can turn your body, like a conventional ketogenic diet with a plant based twist, from a sugar burner into a fat burner and put your body into ketosis. Intermittent fasting can contribute to more rapid ketosis. 

The fundamentals: This is similar to keto, but more carbohydrates and less fat

Upsides: You should eat 75% fat, 10% protein and 5% carbohydrates on a traditional ketogenic diet. Keto 2.0 changes this proportion to 50% fat, 30 % protein and 20% carbohydrate. This increased carbs content facilitates the addition of fruit and vegetables that would increase the carb count of traditional keto.

Downsides: Relatively strict. Also requires food monitoring.

20. Bulletproof Diet

The Bulletproof Diet asserts it can make you shed up to one pound (0.45 kg) a day and increase your energy and focus to incredible levels.

Foods high in fat, moderate in protein and low in carbs are emphasized while intermittent fasting is also included. The company Bulletproof 360, Inc. promotes and markets the diet.

Some people claim to have lost their weight and become healthier with the Bulletproof Diet, while others are skeptical of the results and benefits they are supposed to bring.

The fundamentals: a little keto, a little carb cycling, some intermittent fasting and a handful of branded items, outlined by Dave Asprey in The Bulletproof Diet.

Upsides: Twice weekly pumping up the carb count will counteract adverse effects such as Keto flu, constipation and energy absence which may be associated with super low carb diet.

Downsides and concerns: Relatively limited food selection. Can be expensive if the diet includes branded items.

FAD DIETS

21. Soup Diet

The soup diet is not merely a diet but a series of diets that promise significant weight loss in a short time. The soup diet does constitute not only one diet but also a series of food plans which promise considerable weight loss in a short time. You only consume soup in some of these diets. Soup is the basis of the food plan for other people, but other prescribed foods are included in your meal. Each diet is different in detail, but most soups last from five to ten days.

The soup diet is different in many ways. Below are just a few of the more common plans. Nonetheless, it does not make them healthier diets or successful weight loss plans only because such programs are common. However, one or more elements of these plans or soup recipes may be integrated into a balanced diet.

• Cabbage Soup Diet
• The Sacred Heart Diet
• Bean Soup Diet
• Keto Soup Diet

The fundamentals: to consume an energizing soup for at least one meal a day, for a short period in order to shed weight.

Upsides: Concentrate on dietary consumption of vegetables. Soup has proven satisfying. It discourages snacking and fast food.

Skills and concerns: Limited. The loss of weight is short-lived.

Fad diet advice: Within a short period of time, certain diet variants promise drastic weight loss.

22. Apple Cider Vinegar Diet

For thousands of years, Apple cider vinegar was used as a nutritional tonic. Study has shown many benefits to health, including a decrease in blood sugar levels.

Apple Cider Vinegar is linked explicitly to weight loss in people only by a limited number of data. Research in the Journal of Healthy Foods that followed 39 people found that people who consumed one tablespoon of ACV in the morning and in the evening had lost 8.8 pounds in 12 weeks when they were cutting 250 calories daily. On the other hand, only 5 pounds have been lost to those who cut the same amount of calories without taking ACV.

The fundamentals: Consume a teaspoons or tablespoons of apple vinegar in the morning before each meal or add the vinegar, suppose you ‘re eating your healthy diet already.

Upsides: There may be certain health benefits like maintaining a good level of alkaline in the body.

Downsides and concerns: Undiluted apple cider vinegar can weaken tooth enamel. This can lead to nausea. Vinegar can change the level of insulin which prevent persons with diabetes from doing this plan.

Fad diet advice: Studies did not confirm weight loss claims.

23. Five Bite Diet

The 5 bite diet is a fantastic weight loss fad diet that allows you to eat your favorite food. This diet is an alternative to weight-loss activity, and its advocates are very pleased with its instructions and fast performance. It’s indeed easy to obey.

Other aspects of this diet are however concerning, including the exceptionally low-calorie content, possible nutrient shortage and high risk of weight recovery.

5 Bite Diet is a low-calorie diet that offers quick weight loss without calorie counting, food options limited or exercises. This diet could lead to a short-term loss of weight but has many disadvantages.

The fundamentals: Neglect your breakfast, eat whatever you want for lunch and dinner, but for every meal, just five bites.

Fad diet advice: Rapid reductions in calories can contribute to weight loss but can also lead to serious health problems, tiredness and lack of adequate nutrition.

24. Baby Food Diet

The diet focuses on the concept of eating small amounts of baby food to regulate the consumption of calories. Each day some people eat a few jars of baby food as low-calorie snacks, and some use baby food to supplement two meals a day, up to 14 jars.

According to reports, the original baby food diet was to eat 14 jars of baby food, plus a healthy meal for three days. Over the years, some people began to use a new method of swapping certain jars of puree for just one meal or even only snacks rather than daily adult food. The baby food diet is basically a low-calorie diet. The majority of jars have no more than 100 calories, much less, and naturally, baby-size portions.

The Fundamentals: Consume baby food, 14 jars total, for breakfast and lunch, a balanced dinner for yourself.

Upsides: Weight loss effective. There’s plenty of nutrients in the baby food.

Downsides and concerns: Baby food do not cater to the adult’s preferences, risks and worries. The criteria for adult nutrients vary from those for infants.

Fad diet advice: If you can stick to this program you can lose weight, but you will probably regain it once you quit.

25. Hard Boiled Egg Diet

The boiled egg diet is a form of diet that concentrates on eggs, particularly hard-boiled eggs. They eat at least two to three eggs a day, and they do not even need to be included in each meal. This diet includes overall nutritious food, but it is not a healthy, balanced diet. The boiled egg diet is stringent, deficient in calories and faddish.

The fundamentals: Eat 2-3 eggs a day or eggs each meal, followed by lean protein and low-carb fruit and vegetables.

Upsides: Eggs are a low-calorie protein source. Weight loss effective.

Downsides and concerns: This diet is deficient in calories and excludes other foods with high fibers such as whole grains and beans. Due to this, if you are not careful, you may miss the target on the fiber. It is advisable to get at least 38 g fiber for men aged 50 and younger, and at least 25 g fiber for women per Mayo Clinic. Go too low and you may be vulnerable to constipation. There is an unusually high chance of constipation if you just consume eggs since eggs contain zero grams fiber.

• Very few calories.
• It can trigger exhaustion and energy shortage.
• Lacks fiber.

Fad diet advice: Diet claims that in two weeks, you could lose 25 pounds.

Plant-Based Diets

26. Vegan Diet

The vegan diet got very popular. More and more people have chosen to go vegan for reasons of ethics, climate or health. Such a diet will result in various health benefits, including a trimmer waistline and better regulation of blood sugar, if done correctly. Although a diet focused solely on plant foods can, in some cases, increase the risk of nutrient deficiencies.

The fundamentals: Only eat vegetable food without any animal-related food like eggs, milk, or gelatin.

Upsides: Diet can enhance cholesterol, blood glucose levels and lower blood pressure according to studies. Good facts. Many adherents are vegan because they find it more humane or eco-conscious than other diets.

Downsides and concerns: The supporters may not be given adequate quantities of iron, calcium, B12 vitamin and omega 3 fatty acids which are considered essential for a balanced diet.

Note: Many vegans often do not use animal by-products to clothing, furniture or other items.

27. Pegan Diet

Dr. Mark Hyman, author of The Blood Sugar Solution and the hilariously entitled, Food: What the Heck Should I Eat, introduced the idea of the pegan diet first. In an effort to escape the stringent constraints imposed on vegan and paleo diets, Dr. Hyman proposed a combination that would encourage adherents to consume a wider variety of foods while also avoiding high in sugar and fat and nutrient-free processed foods.

Similar to vegans, pegan diet followers aim to fill every meal with fruits and vegetables about 75 percent of their plates. A small quantity of high-quality meat would be fine but beans, a true staple of a vegan diet, are not allowed because they can lead to a surge in blood sugar.

Top Pegan Diet Foods:

• Vegetables, especially non-starchy ones
• Fruits
• Nuts and seeds except peanuts
• Fish
• Meat
• Eggs
• Avocado and olive oils

The fundamentals: Combines paleo and vegan diet elements.

Upsides: This hybrid approach is less restrictive than either paleo or vegan and nevertheless preserves much of the health benefits of those diets.

Downsides and concerns: Beans and dairy are not included on the menu, two food groups that provide essential nutrients.

28. Pescatarian

The fish and other seafood goods, including shrimp, are a significant source of animal protein in a pescatarian diet. The diet composed mainly of plant-based foods provides a variety of health benefits, which can be improved with the use of fish and fish products. However, some types of fish can absorb mercury from their environment, which may require certain people to restrict their intake.

The intake of fish, especially fatty fish, increases the consumption of omega 3 long-chain fatty acid. The unsaturated fatty acid omega 3 is beneficial to people and particular omega 3s are essential for a healthy lifestyle. People who eat fish have lower blood pressure, lower risk of irregular heart rhythms, and lower risk of fatal heart attacks relative to those who do not eat fish.

The fundamentals: vegetarian, plus seafood and fish.

Upsides: Fatty acid omega-3, which is commonly found in fish, is healthy for your wellbeing. Regularly those who eat fish have a lower chance of heart attack. A vegetable-heavy diet includes a lower risk of heart disease. A study has shown that the diet prevents colorectal cancer.

Downsides and concerns: almost all fish have a certain amount of mercury that can be harmful. When fish are used as your primary source of protein, better make sure you choose low-mercury forms, including canned light tuna, salmon and catfish. This applies particularly to infants, pregnant women and mothers who are breastfeeding.

Fasting Diets

29. Intermittent Fasting 16/8 hours

Intermittent fasting entails restriction of food intake and calorie consuming beverages at a fixed eight-hour period and a 16-hour abstention from food. This cycle can be repeated as much as you want–from once or twice a week to regular, according to your individual preference.

Intermittent fasting in the last few years has risen in popularity, particularly among those who want to lose weight and burn fat. Although other diets also set strict rules and regulations, intermittent fasting16/8 can be easily controlled with minimum effort and can produce real results.

It is typically less restrictive and versatile than many other diet plans and can easily fit into almost any kind of lifestyle. In addition to improved weight loss, intermittent fasting 16/8 also increases blood sugar regulation, enhances brain activity and increases lifespan.

The fundamentals: Eat what you want efficiently for 16 hours a day at an 8-hour window.

Upsides: involves hours of sleep, so people can sleep at breakfast or have late breakfast.

Downside and concern: In non-fast hours, some people may overeat.

30. One Meal a Day (OMAD)

OMAD is exactly as it sounds — you eat just one meal a day. You are adopting a 23:1 law, fasting for 23 hours and then eating 1 hour a day.   Ideally, you can eat in the same four-hour window, only using a single dinner plate, and the food on your plate should only be 3 inches high. During the 23 hours of fasting, you can drink calories free and pick anything you want to eat during the other hour. You can drink calorie-free beverages.

The fundamentals: Just as described. Every day, you eat only one meal.

Upsides: Weight loss effective. There are no other dietary limits.

Downsides and concerns: This diet is not recommended for those who have diabetes, disabilities, children and eating disorders history. This could lead to negative food binges. Most people have trouble adhering to.

Note: While this diet does not provide instructions for consuming or avoiding foods, adherents should use a regular dinner table and foods should not reach 3 inches high.

31. Military Diet (also known as the 3 Day Diet)

The military diet also referred to as the 3-day diet, is a weight loss eating plan that helps to shed up to 10 pounds a week. The Military Diet Plan consists of a three-day meal plan followed by a four-day off schedule and the weekly process continues until you hit your target weight.

Diet advocates say it was developed in the US military by nutritionists to mold soldiers rapidly. Nevertheless, the fact is that no military or government agency is affiliated with this diet. There are also other names to the military diet, including the navy diet, military diet and even the ice cream diet.

The fundamentals: Last for three days with an extremely low-calorie meal plan, followed by four days of nutritious foods of your choosing that are lower than 1500 calories.

Upsides: May be beneficial for weight loss in the short term.

Drawback and concern: claims that you will lose 10 pounds in one week following this diet are excessive. Some people may be seeing such dramatic results as calories are significantly decreased, but water weight is almost likely instead of fat loss.

Note: This diet has no military connection despite its name.

32. Master Cleanse (Lemonade Diet)

The Master Cleanse diet, also known as the Lemonade Diet, is a quickly-used adapted juice for rapid weight loss. No solid food is eaten for a minimum of 10 days, and a homemade sweetened lemon beverage is the only source of calories and nutrients. Supporters of this diet claim it absorbs fat and removes pollutants in your body.

Lemonade, laxative teas, and saltwater form part of the Master Cleanse Diet. It is likely to cause short-term loss of weight, however high in sugar and without calories or substantial nutrients. It is not a healthy long-term weight loss or safe option. 

The Master Cleanse diet typically induces weight loss and can reduce rates of triglyceride and inflammation, but the maintenance of these benefits over time is uncertain.

The fundamentals: lemon / maple syrup / cayenne pepper juice fast for 10-40 days. 

Upsides: Extreme restriction of calories makes weight loss successful. This involves phase-in and phase-out measures to reduce the body’s fasting effects.

• Downsides and concerns: Extreme diet. 
• No meals. 
• It does not produce enough nutrients. 
• Not approved for pregnant mothers, or nursing mothers.

Note: It is a severe type of diet, so before testing, you should consult your doctor.

33. Juice Cleanse

Juice cleanse is a form of diet that only uses juices from fruits and vegetables in an attempt to reduce weight and detoxify the body. Because such cleansings in food groups and calories are restrictive, many are suspicious of their potential benefit.

The fundamentals: Do not eat solid food for three days to two weeks. Instead, drink special juices or smoothies. Several variations of the juice are easily accessible, using commercial goods or homemade recipes.

Upsides: Juice fasting is also performed as part of a tremendous emphasis on well-being, including meditation, rest and concentration, which can reduce stress.

Downsides and concerns: You cannot get ample nutrients. The fruit is high in sugar in juice form. It can affect your health.

Note:

• Juicing requires squeezing the fruit and vegetable juices and extracting the juices from the pulp.
• Blending combines all the edible parts of fruits and vegetables, including the component of pulp or fibrous.

OTHER DIETS

34.  Blood Type Diet

A naturopathic psychiatrist, Dr. Peter D’Adamo, popularized the Blood type diet in 1996, also known as the Blood Group Diet. He had an outstanding success with his novel, Eat Right 4 Your Kind. It was a bestseller of the New York Times, sold millions and remains very popular today. In this book, he says that a person’s ideal diet depends on the form of ABO blood. He argues that each type of blood reflects the genetic features of our ancestors, including their diet.

For almost two decades, a diet called Blood Type Diet has been very popular. Supporters of this diet recommend you decide the diet best for your wellbeing by your blood type. Most people talk about this diet and say it has saved their lives.

The fundamentals: Select foods based on the composition of your blood: O-high protein, a-no meat, and B – avoid the form of chicken, tomatoes, peanuts and grains, AB —eat seafood, tofu, dairy and green vegetables. Alcohol and cured meats should also be avoided.

Upsides: Removes the entire spectrum of empty calorie processed foods. In addition to diet it requires some form of exercise.

Downsides and concerns: In particular, health conditions such as diabetes or heart disease, selecting foods by blood type is not a consideration. There is no research showing a link between blood type and diet.

35. Zone Diet

The Zone Diet is one of the most popular food strategies in recent years. This way of eating is designed to reduce inflammation, slow aging and sustain you between meals. And the lifestyle was said to lead to weight loss, body fat, improved mental health and general well-being.

The Zone Diet was developed in 1998 by Dr. Sears, an expert on dietary hormone response. The structuring of your foods includes a precise balance of carbohydrates, protein and fats, and can be associated with many other traditional foods. The Zone Diet is seen as a long-term food plan and not as a swiftly-fixed diet.

The fundamentals: 40% carbs, 30% fat, 30% protein

Upsides: Removes processed and sweet foods. Followers should apply a primary “hand/eye method,” rather than monitor macronutrients or calories, to decide the appropriate portion of each food category.

Downsides and concerns: Supplements are recommended. The “Zone” is measured in three blood values requiring blood tests.

Note: Dr. Barry Sears launched Zone Diet in 1995 as part of the Enter the Zone. The idea is that chronic inflammation causes weight gain and health issues, which explains many of today’s food theories.

36. Gluten-free

The gluten-free diet is vital for treating the symptoms and signs of celiac disease and other gluten-related medical conditions. A gluten-free diet is also very common among people without a medical diagnosis of gluten. The benefits reported by the diet are enhanced fitness, loss of weight and increased strength.

The fundamentals: Avoid gluten-containing foods, like wheat and other grains.

Upsides: Relieves symptoms and gluten intolerance of celiac disease.

Downsides and concerns: Some people remove gluten to lose weight and while changing into a diet that removes many breads and grains may lead to a loss of weight for some people, elimination of gluten alone is not a method for losing weight.

Note: As the gluten-free movement grew, a range of gluten-free items began to be offered in restaurants and grocery stores, thereby encouraging the consumption of several different kinds of food by those with celiac disease and gluten intolerance.

37. Sirtfood Diet

The Sirtfood diet was initially launched in 2016 and is still a hot subject, which involves people who take on a diet full of Sirt foods. According to the diet founders, these special foods work by activating specific proteins called sirtuins in the body. Sirtuins are believed to prevent cells in the body from dying while under stress and are thought to control inflammation, metabolism and aging. Sirtuins are thought to affect the body’s ability to burn fat and increase metabolism, leading to a weight loss of seven pounds weekly while the muscle is retained. Nonetheless, some researchers think this is unlikely to be a fat loss, but instead reflected improvements in skeletal and liver glycogen stocks.

The fundamentals: a three-week, low-calorie diet with a focus on high in sirtuin foods, a group of proteins that have been shown to influence metabolism and inflammation.

Upsides: “Sirt” food is high in nutrients. Dark chocolate and wine are permitted.

Drawbacks and concerns: One of the diet’s requirements is a green juice which can take time to make and become monotonous. They have not proven effective for weight loss over the long term.

Note: Reports have it that Adele abided this diet to lose more than 100 pounds.

38. Fast Metabolism Diet

Most people are interested in speeding up their metabolism as a weight loss technique. The Fast Metabolism Diet claims that you can speed up your metabolism by eating some foods at the right time, allowing you to consume a lot and yet lose weight. Like other contemporary diets, however, it has received mixed reviews.

The Fast Metabolism Diet focuses on eating different foods to improve metabolism in a specific order. Research does not recognize this theory and its validity. Nevertheless, promoting balanced eating and exercise will support weight loss.

The fundamentals: You can speed up your metabolism to fast weight loss by eating those foods in a particular order for 28 days. Phase 1 focuses on foods with a high glycemic index, moderate protein and low fat content. Phase 2 transforms into meals of high protein, heavy vegetables, low carb and low fat. Phase 3 is rich in healthy fats, with modest carbs and protein content.

Upsides: Add plenty of fruits and nutritious foods into your diet. This included frequent and varied exercises as part of the program.

Downsides: Complicated laws make enforcement difficult. The scientific arguments outlined in Haylie Pomroy ‘s novel, The Fast Metabolism Diet, are unproven.

39. M Diet (Mushroom diet)

You can consume mushrooms of any kind on this diet. They are low carbohydrates and low in calories and they contain many vitamins such as calcium, potassium, B, iron, and even a small amount of protein. Using them to substitute starch or meat in an entry will dramatically lower the calorie count.

The fundamentals: Substitute a meal with a mushroom-forward meal every day.

Upsides: Mushrooms produce and can be packed with several essential nutrients. Easy to track. No calorie counting.

Downsides and concerns: One of the diet’s assurances is that you can get rid of fat in your waist and thighs without losing it in your bust, but other studies indicate the diet isn’t effective for spot reduction.

Many wild mushrooms are poisonous, but if you are an experienced forager, stick with supermarket varieties. Although it is uncommon, specific individuals are allergic to mushrooms or have an allergic reaction to molds. And some people are susceptible to unpleasant side effects if they eat alcoholic beverages with mushrooms.

40. Grapefruit Diet

The diet is high in protein and is based on grapefruit or grapefruit juice intake at every meal. The target of the diet is a rapid loss of weight and a 12-day program. Some provide a daily caloric intake of fewer than 1000 calories, though some variations of the diet exist.

The meal can be prepared with any combination of herbs, salad dressings or butter in compliance with dietary guidelines. Most dietary advice should not require very cold, or rather hot food, nothing cooked in aluminum sheets, and at least four hours apart from the “protein foods” and the “starch meals,” but not everyone agrees.

Thanks to fat-burning enzymes found in grapefruits, the grapefruit diet promises quick results — as much as losing 10 pounds in 12 days. This diet guarantees these results at all times without being hungry and eating regular meals.

The fundamentals: A program to eat grapefruit or drink grapefruit juice for short-term fast weight loss with every meal. It is centered on the idea that fat is easily absorbed by enzymes in grapefruits.

Upsides: Vitamin C is abundant in grapefruit.

Downsides and concerns: Evidence behind the concept is controversial. The extreme limitation of calories, 1000 calories a day, will cause weight loss for the short term, but there will no longer be any effects on your health or weight loss.

41. Glycemic Index

A diet with a glycemic index is an eating program focused on how foods influence blood sugar levels. The glycemic index is a process whereby foods containing carbohydrates are given a number according to how much each food raises blood sugar. The glycemic index itself is not a diet plan but one of many methods for directing food decisions — such as calorie counting or carbohydrate counting.

The word “glycemic index diet” typically refers to a diet that uses the index as its primary or only meal planning guide. Unlike some other plans, for weight loss or weight maintenance, a glycemic index diet does not necessarily specify portion sizes or the optimum number of calories, carbohydrates, or fats.

The glycemic index has been the basis of many conventional commercial diets, including the Zone Diet, Sugar Busters and Slow-Carb Diet.

The fundamentals: Pick foods low on the glycemic index, which determines how fast foods are digested.

Upsides: It is more about food preference than a prescribed diet, and no limits are imposed. Encourages fewer GI nutrient-rich vegetables and fruits to be incorporated into your meals and restrictions, but does not restrict higher GI foods.

Drawbacks and concerns: The glycemic index of the food you consume may need to be studied or looked up, which may not always be easy.

42. GM Diet

The GM diet is a plan that promises to help you lose up to 15 pounds (6.8 kg) in only one week and is also known as the General Motor diet. You can eat various foods or groups of food every day in the GM diet. Diet advocates claim that this system accelerates weight loss and helps to burn fat more quickly than other diets.

The diet allegedly will help:

• Lose up to 6.8 kg (15 pounds) in just a week
• Get rid of your body toxins and impurities
• Enhance digestion
• Boost your fat-burning skills

The fundamentals: A 7-day diet that restricts you to a certain food on a daily basis for example, fruits only the first day; cooked vegetables only the second day, etc.

Upsides: No calorie or macro monitoring. It reduces the amount of sugar. It encourages more fruit and vegetables to be consumed. It can be sufficient in reducing weight in the short term.

Downsides and concerns: Absence of sufficient nutrients. Not a diet plan in the long run.

Note: The diet is linked to a weight loss program for General Motors, but the company is not related. The root of the program is unknown.

43. TLC Diet (Therapeutic Lifestyle Changes)

The TLC diet is one of several cardio-healthy diets that can reduce cholesterol and reduce your risk of heart disease or stroke. The TLC diet is one of many diets for cardiovascular health. You eat less fat and change the type of fats you are eating when following this diet. You also eat less cholesterol-containing foods. 

The TLC diet is one of the few diet plans that healthcare experts around the world consistently classify as one of the best diets. It is intended to boost heart health and reduce cholesterol levels by the combination of healthy eating habits with lifestyle improvements and weight loss strategies. However, other disorders may also be treated effectively by lowering blood sugar levels, blood pressure, and keeping the waistline under control.

The fundamentals: Lower fat, cardiac-healthy — focused on cholesterol reduction. Obtain data.

Upsides: Emphasizes whole grains, fruits, and vegetables. It encourages incorporation as part of the program.

Downsides and concerns: Not an organized diet program, so you’re going to have to follow broad guidance.

44. Sugar Detox

The fundamentals: Cut sugar from your diet for three days, including foods containing natural sugars, including fruit. Add natural sugar to foods you eat slowly.

Upsides: When you start reading labels carefully, you’ll become more aware of which foods have added sugar. You should be more attentive to natural fruit sweetness so that your sweet tooth can be fulfilled. 

• Weight loss effective.
• Several health advantages.

• Skin tone and better complexion.
• Higher levels of energy.
• Enhanced digestion.

Downsides and concerns: your body will initially have symptoms of sugar drainage that can include irritability, headache or tiredness.

45. Taco Cleanse

Even if taco cleanse is not intended for taking too seriously, it has both the advantages and inconveniences of many other, more formal diets.

Fundamental: Eat every meal with vegan tacos.

Positive: Promotes the planning of the meal. It focuses on food in its entirety. May add you to your diet, new healthy ingredients.

Drawbacks and concerns: The program only concentrate on a single food form, including a number of taco recipes, and thus can become repetitive.

Note: While Wes Allison and Stephanie Bogdanich’s Taco Cleanse does not say that the diet encourages weight loss, the authors will surely guarantee it will change your lives. You can find some tasty recipes which can be used in a balanced food plan for the longer term.

46. Mindful eating

Mindful Eating is a tool that can help you keep your eating habits under control. It has been shown to promote weight loss, reduce binge eating, and make you feel more relaxed.

Mindful eating is a Buddhist term focused on mindfulness. Mindfulness is a form of meditation that helps you understand your physical sensations and emotions. It is used to treat a wide variety of conditions, including dietary disorders, depression, anxiety and food-related behaviors. Mindful eating means making the most of your experiences, cravings and physical indications when you eat.

Fundamental: Pay careful attention to each aspect of food and the reaction of your body to food. Eat deliberately and cautiously.

Upsides: This could cause you to think about hunger and fullness before you eat. Slow eating allows your brain to reach the signals of the fullness of your body. It helps identify triggers for emotional consumption.

Downsides and concerns: Long, complicated, guidelines-free learning process.

Note: It looks like the opposite of intuitive eating, but attention shares the same fundamental purpose in terms of hunger and fullness to understand your body.

47. MyPlate

MyPlate is a visual representation of a healthy way of filling each meal with your platter. As part of the American Department of Agriculture’s Dietary Guidelines for Americans, MyPlate focuses on increasing mealtime fruit and vegetables by encouraging you to use these antioxidant sources to fill half of your plate. The model demands that the remaining two quarters be packed with protein and grains. The whole idea is to build a healthy balance.

The fundamentals: This is a USDA-approved plan based on your weight and health goals, which recommends portions in the five food groups.

Upsides: No food is limited, but the focus is on nutrient-rich foods. It encourages gradual dietary change and makes it easy to adopt. The MyPlate image, which separates a plate into safe portions of food classes, allows people to learn how to build a balanced diet. 

Downsides and concerns: It requires tracking your food and calculating calories to take the next step, with the more personalized MyPlate plan. The plan does not deal in its food groups with sweets, alcohol or fats.

48. Anti-Inflammatory Diet

The anti-inflammatory diet is motivated by the idea that different nutrients will reduce body inflammation. This diet stipulates a regular list of foods, along with a list of foods that are off-limits or should be consumed in smaller quantities.

The most common benefit of the anti-inflammatory diet is that the body can lessen inflammation. While many people think inflammation in a particular site is swelling or redness, that’s not always how it appears. Therefore, it is so essential to reduce inflammation. Researchers believe that they could be associated with different medical conditions, including arthritis and other autoimmune disorders, asthma, diabetes, and cardiovascular diseases.

The fundamentals: low sugar, focus on fresh products, good oils and fats. They are concentrating on reducing inflammation that can cause weight gain and health issues.

Upsides: Eliminates foods that have been refined. It’s not too restrictive.

Downside and concern: It can be challenging to give up any of the restricted food like coffee.

49. Jenny Craig

Jenny Craig is a wellness system providing structure and help for those who want to shed pounds and maintain it. The plan offers low-calorie, prepackaged meals and offers one-on-one assistance from a trainer. The purpose is to eliminate the uncertainties of what to eat and thereby simplify weight loss. The diet of Jenny Craig is quite successful for weight loss, but most meals and snacks are pre-packaged and processed. It’s a pretty expensive diet and may be challenging to switch over to regular meals.

The Jenny Craig diet involves pre-packaged food and focusing on your weight loss goals with a personal trainer from Jenny Craig.  There are several steps to this diet:

Step 1: Sign up for a Jenny Craig Plan

Step 2: Meet With Your Jenny Craig Consultant

Step 3: Eat Jenny Craig Meals and Snacks

Step 4: Transition to Home-Cooked Meals

The fundamentals: Weekly diet coaching and prepackaged foods

Simple to follow. Good for losing weight. It promotes work-out as part of the program. Help yourself to move into a balanced diet once you are close to your target.

Downsides: Hard to navigate meals away from home. It can be expensive.

50. Rainbow Diet

A “Rainbow Diet” involves foods in different colors by adding various types of fruit and vegetables into your diet. Most of us know that the foundation of good health is the fact that we have ample amounts of fruits and vegetables in our diet.

Certain health advantages include the avoidance or delay of type 2 diabetes mellitus, protection from the esophageal, stomach and possibly colorectal, lung and mouth and pharyngeal cancers, decreased risk of cardiovascular accidents and strokes. A diet filled with raw fruit and salads can help prevent the formation of Amyloid plaque in the brain, contributing to Alzheimer’s disease.

The fundamentals: Eat eight different colors of fruit or vegetable every day.

Upsides: Fun and pleasant way to increase fruit and vegetable consumption, which supplies a small number of calories to essential nutrients.

Downsides and concerns: The official Rainbow Diet recommend supplements for diets.

Note: There is an official Rainbow Diet book about which foods and supplements are better suited to you. You can also find general food advice to add rainbow colors to your regular meals, though.