In this article, we will be taking a look at the 15 best diets in 2023. To skip our detailed analysis, you can go directly to see 5 Best Diets in 2023.
Regardless of whether someone is focused on cardiovascular health, weight loss, or simply a more balanced eating plan, choosing the best diet can become a crucial piece of the puzzle when it comes to meeting health and wellness goals. Dieting can be traced back to as early as Ancient Greek times when moderation and regulation of food intake were promoted to attain “calmness”. It also represented a marker of supreme self-control – one of the highest virtues in Ancient Greece. In the modern era, a number of diets have been borne throughout the years, each promising spectacular results. With this growing popularity, there is also an observable increase in the categories of products and services available to a typical dieter when it comes to weight loss. Additionally, the rise of technology alongside diet culture has given rise to various companies such as Atkins Nutritionals, WW International, Inc. (NASDAQ:WW) and Medifast, Inc. (NYSE:MED) which offer weight loss, fitness, and diet programs. Atkins Nutritionals generated about $2.7 billion in revenues in 2021 alone, while Medifast, Inc. (NYSE:MED) generated revenues of around $7 billion. According to a New York Times article published in 2021, the diet industry and the players involved within it have great potential for profitability, as evidenced by the overall US diet industry hitting a record of $78 billion in valuation in 2019.
The pandemic has had a real impact on the eating patterns of consumers across countries, age groups, and income levels. Following a survey, the IFIC reports that in 2022, 52% of the respondents followed a diet or eating pattern in the previous year. This is a significant increase as the number was just 39% in 2021. The survey also revealed that the increased dieting has come primarily from those under 50 years old. According to another 2022 survey conducted by McKinsey of around 8000 consumers, 50% of the sample size stated that they prioritize healthy eating, while 33% prioritize sustainability. However, almost 50% of consumers admitted to having difficulty understanding what they need to do when it comes to choices regarding either of these goals. Providing simple and easy-to-understand information about product impact on health and sustainability could make a world of difference for consumers who are eager to learn.
It is important to note that not all diets are suitable for everyone, and it is essential to consult with a healthcare professional before starting a new diet. It's also important to seek for a balanced, sustainable and scientifically proven diet rather than a fad diet, as these can be harmful to one's health in the long term.
Best Diets in 2023
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Our Methodology
For our list of the 15 best diets in 2023, we scoured through numerous health and fitness articles presented by reputable sources like Forbes and US News Health to come up with the best diets this year. Additionally, we looked through various Reddit and Quora threads that discuss the merits of each of the diets mentioned below. The diets on this list are all scientifically backed, have years of studies and research under their belts, and provide various health and fitness benefits, including weight loss, improved blood circulation, and reduced risk of certain diseases. This sets them apart from the multitude of fad diets that exist in the world of nutrition. Additionally, we assigned a popularity score of 1 to each diet every time it would appear in our research. Thus, the more a certain diet appeared in the articles we read for our research, the higher its popularity score would be, which in turn means that it would rank higher on our list.
Best Diets in 2023
15. South Beach Diet
Popularity Score: 1
The South Beach Diet is a low-carbohydrate diet that was developed by cardiologist Dr. Arthur Agatston back in 2003. Named after the South Beach in Miami, it is sometimes called a modified low-carbohydrate diet. In that regard, the South Beach Diet is similar to other low-carbohydrate diets, including the Atkins and Keto diets, but it also stresses on the importance of consuming healthy fats and lean proteins.
14. Atkins Diet
Popularity Score: 2
The Atkins diet is a low-carbohydrate, high-protein diet developed by Dr. Robert Atkins. Geared toward weight loss, the Atkins diet is based on carbohydrate restriction to force the body to use stored fat for alternative fuel. In that regard, it is somewhat similar to the Ketogenic diet, where the body will enter a metabolic state called ketosis, in which it burns stored fat instead of glucose from carbohydrates. According to research, the reason why many people are willing to stick to such a demanding plan are to improve blood glucose control alongside the potential for weight loss and diabetes reversal. Individuals on the diet often report better focus, more energy and improved sleep.
13. Nutrisystem Diet
Popularity Score: 2
The Nutrisystem Diet is a commercial weight-loss diet that involves following a meal plan made up of Nutrisystem's prepackaged and portioned meals and snacks, including frozen and shelf-stable options that are delivered to its customers. According to company officials, the diet can aid individuals in losing weight and achieve lasting results through a high-protein, lower glycemic approach that is designed to keep blood sugar levels steady and hunger in control.
12. Zone Diet
Popularity Score: 2
The Zone diet is a high-protein, low-carbohydrate diet that was developed by biochemist Barry Sears. The diet is based on the concept of a "zone" of optimal hormonal balance, which is achieved by consuming a specific ratio of carbohydrates, proteins, and fats at every meal. While the diet itself can be used to promote weight loss, it is an anti-inflammatory diet rather than a weight loss diet. The aim of the Zone diet is to make sure your insulin and other pro-inflammatory hormones stay at healthy levels by eating foods at every meal in the right proportions, with a recommended ratio of 40% carbohydrates, 30% protein, and 30% fat. Although no food is off-limits, certain types are encouraged. Lean proteins, such as fish, poultry, and lean meats, as well as fruits, vegetables, and healthy fats, such as olive oil and avocado are all optimal choices.
11. Nutritarian Diet
Popularity Score: 2
Developed by family physician Dr. Joel Fuhrman in 2003, the nutritarian diet is an eating regimen that emphasizes the consumption of plant-based foods that are high in micronutrients (vitamins, minerals, and phytochemicals) and low in calories. According to Fuhrman, the diet is based on the idea that consuming a high volume of nutrient-dense foods can lead one to achieve optimal health and prevent chronic diseases. While discouraging the consumption of animal products, processed foods, added sugars, and saturated fats, the diet promotes the consumption of a wide variety of fruits, vegetables, legumes, nuts, and seeds, which are rich in micronutrients, antioxidants, and phytochemicals.
10. Pritikin Diet
Popularity Score: 3
The Pritikin Diet is a low-fat, high-carbohydrate diet that was originally founded by Nathan Pritikin, an American engineer and nutritionist, in the 1970s to prevent and treat cardiovascular disease. The "Pritikin plan" is built on a foundation of nutrient-dense, low-fat, high-fiber foods with daily exercise and stress management, and is meant to be followed for life.
9. Volumetrics Diet
Popularity Score: 3
The Volumetrics Diet is a weight loss program developed by Barbara Rolls, a professor of nutritional sciences at Penn State University, that emphasizes eating nutrient-dense, low-calorie foods, such as fruits, vegetables, whole grains and low-fat dairy. The diet is a flexible, balanced and evidence-based approach that can help people lose weight without feeling restricted as it encourages limiting high-calorie density foods, including foods with a high proportion of unhealthy fats and added sugar. Instead the diet focuses on lower calorie foods that have high water content, which adds volume to food and helps people feel satiated. These are mostly water-rich foods, like fruits and non-starchy vegetables or broth-based soups.
8. TLC Diet
Popularity Score: 3
The TLC (Therapeutic Lifestyle Changes) diet was created by the National Institutes of Health’s National Cholesterol Education Program with the goal of lowering cholesterol levels and reducing the risk of heart disease. It is a low-saturated fat, low-cholesterol diet that has been shown to be effective for lowering LDL (low-density lipoprotein) cholesterol, which is commonly known as "bad" cholesterol. Additionally, it encourages moderate physical activity, such as 30 minutes of brisk walking most or all days of the week.
7. Paleolithic Diet
Popularity Score: 4
The Paleo diet, also known as the "caveman" or "stone age" diet, is based on a simple and straightforward premise: If the cavemen didn’t eat it, you probably shouldn’t either. It banks on the idea that the human body is better suited to the types of food that was available to our hunter-gatherer ancestors, thus emphasizing the consumption of whole, unprocessed foods such as vegetables, fruits, nuts, seeds, and lean proteins from either grass-fed or wild animals. Supporters of the diet claim that by eliminating modern-era foods, like highly processed carbs and dairy, one can avoid or control “modern diseases,” including Type 2 diabetes and heart disease.
6. WeightWatchers Diet
Popularity Score: 4
Also known as WW, WeightWatchers is a weight loss program that is also focused on inspiring healthy living and improving overall well-being. The program takes a holistic approach to help members eat healthier and increase physical activity. Although the WW diet emphasizes whole, unprocessed foods, including vegetables, fruits, and lean proteins, no foods are actually off-limits, provided the members stick to their points budget. According to Cassie Vanderwall, a registered dietitian nutritionist at the University of Wisconsin at Madison:
“WW helps to translate nutritional science into an accessible plan that's lower in calories, unhealthy (saturated) fats and added sugars.”
