Issue 141 Top diet trends 2019

DIET TRENDS

TOP DIETS 2019: WHICH DIETS ARE POPULAR AND WHY DOES THIS MATTER?

Despite a growing increase in the body positivity and healthy at every size movement,1 diets are still big business. Although diets often have the aim of weight loss, it might not always be the goal. This article discusses some of the most talked about diets and considers the impact these may have on nutrition.

In January, media company U.S. News and World Report released their rankings for their ’41 best diets overall’.2 The experts3 who ranked the diets range from academics, researchers, clinicians, nutritionists and dietitians and the diets have been rated in a number of categories including ease of compliance, effectiveness for heart health, effectiveness for weight loss, nutritional completeness and health risks. In the overall diet ranking, the top diet for 2019 is the Mediterranean diet, the DASH diet coming second and the flexitarian diet third (see overleaf). These results have also been reported in UK news and magazines such as Good Housekeeping and The Sun.4,5,7 In 2018, the BDA provided the NHS with guidance on some of the most popular diets in the UK. This can be found on the NHS website,6 providing information on 12 diets (with a BDA verdict), including the 5:2, the Dukan, the Paleo, New Atkins diet and slimming club diets, such as Weight Watchers and Slimming World (see overleaf).

Although some of the diets listed are the same as those ranked by U.S. News, the top three – Mediterranean DASH and flexitarian – are not mentioned, suggesting that these are either not popular in the UK or, perhaps, the NHS want to focus on weight loss diets.

Certain diets can have an impact on nutritional status, with physical and mental side effects occurring early, depending on the diet being undertaken.6 If, for example, an individual is following a diet that limits certain food groups, they may become nutritionally deficient if they are not aware of the risks involved.6 Therefore, it is important that people wishing to follow these popular diets are made aware of the risks involved and know how to counter the impact. Many diets refer individuals to a healthcare professional before undertaking them, but is this sufficient to ensure individual safety?

There have already been various articles on which foods are expected to be trendy in 2019, hinting towards plantbased foods, probiotics and wholefoods, plus a projected rise in the popularity of the flexitarian diet.8 Information on the most popular diets is widely advertised to the public on social media and in other channels, but the impact and risks of such diets are not so forthcoming.

Providing individuals with guidance from trusted sources on popular diets is vital, to ensure that the correct information on a diet’s risks and impact is clearly understood.

Providing information on eating plans would also be beneficial so that individuals are aware of the different options available to them. This might encourage a more sustainable lifestyle change, focusing on overall health improvement, as opposed to weight loss alone.

Emma Berry Associate Nutritionist (Registered) Emma is working in Research and Development and is enjoying writing freelance nutrition articles.

REFERENCES Please visit the Subscriber zone at NHDmag.com

www.NHDmag.com February 2019 - Issue 141

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DIET TRENDS

An overview of the 'top' diets 2019 Diet

Summary

One pro

One con

Mediterranean diet

This is not a structured diet, instead it is based on the eating pattern of the Mediterranean. This focuses on eating more fruit, vegetables, olive oil, fish and seafood, while reducing other foods such as red meat.3

This eating style focuses more on improving health rather than weight loss necessarily, so could appeal to a range of people.3

Some of the ingredients on the Mediterranean diet can be expensive, such as olive oil and some fresh food.3

A diet plan focusing on promoting heart health, this encourages followers to reduce foods high in sodium, saturated and trans fats.

This diet encourages eating more fibre food.

The DASH diet can be restrictive as there is no room for added sugar or excess salt.

This is an unstructured eating plan, which allows followers to adopt a flexible vegetarian diet – eating mainly vegetarian foods, but opting for meat options occasionally.

This eating plan is flexible and doesn’t cut out any food groups.

There is limited evidence on long-term flexitarian health outcomes, as most large diet surveys have compared meat eaters, vegetarians and vegans.

Intermittent fasting two days a week, five days eating normally

Individuals may find it easier to stick to two days restrictive eating better than a seven-day diet.

Restricted eating and skipping meals can have negative side effects, such as reduced concentration, or headaches.

Dukan diet

Four-phased eating plan.

Phase 1 is a high protein and very low carbohydrate diet. The next three phases slowly increase the amount of carbohydrates.

The plan does not involve counting calories or weighing out food.

Removal of carbohydrates can have an impact on bowel movements.

Paleo diet

The foods allowed on this plan mimic foods eaten by our early ancestors.

Generally, this means the removal of processed foods, dairy and some carbohydrates.

Individuals are encouraged to eat less processed foods, replacing them with fruit and vegetables. This could increase nutritional status and fibre intake.

Cutting out food groups entirely without a medical need to do so, could lead to nutritional deficiencies.

New Atkins diet

Four-phased diet plan, which reduces carbohydrates and reintroduces them slowly over the next three phases.

There are no restrictions on fat intake.

People are encouraged to remove processed carbohydrates and alcohol.

The high intake of protein and fat could have an impact on heart health. There is also an encouragement to add salt, which is concerning.

DASH (Dietary Approaches to Stop Hypertension) diet

Flexitarian diet

5:2 diet

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www.NHDmag.com February 2019 - Issue 141

Diet

Summary

One pro

One con

Alkaline diet

Foods are split into acid producing foods or alkaline foods. Followers are encouraged to reduce acid producing foods and increase alkaline food consumption.

The acid producing foods include meat, sugar, alcohol and processed foods. The alkaline foods include fruit and vegetables, so it may follow current healthy advice.

Reducing some food groups, such as dairy can have an effect on important nutrients such as calcium. This needs to be carefully considered.

South Beach diet

This is a phased diet, which involves low-GI foods.

Low-GI carbohydrates are increased throughout the phases. Individuals are also encouraged to exercise.

Not all individuals have to start on phase 1 of the diet, you can choose to start on phase 2 which is less restrictive.

Phase 1 is very restrictive, so followers will likely miss out on some important nutrients.

Slimming World diet

This diet encourages followers to select low-fat foods over high fat foods.

Followers do not need to calorie count or restrict certain food groups.

Exercise is encouraged as part of the diet, with support also available in a group setting.

Foods that are higher in energy and eaten as treats are given a ‘syns’ value. This could result in negative food relationships.

SlimFast diet

This is a meal replacement diet. Followers replace two meals a day with SlimFast replacement options (eg, shakes).

Using meal replacements can reduce the preparation time and organisation required in some diet plans.

Meal replacements alone are unlikely to provide a long-term solution for weight loss.

LighterLife diet

This is a very low calorie diet providing planned meal-replacement food packs and weeklycounselling.

Counselling may help some followers understand their relationship with food better, to allow for longerterm changes.

Very low calorie diets can have physical and mental side effects, such as feeling isolated, or insomnia.

WeightWatchers diet (Flex)

Essentially, a caloriecontrolled diet which assigns points to foods.

Exercising earns additional points. There are options to attend group meetings.

There are no restrictions on food groups in this plan.

Working with a points system may be time consuming for new followers.

Rosemary Conley diet

A diet plan focusing on low-fat and low-GI foods, while incorporating regular exercise into the follower’s lifestyle. There is an online community and resources to support followers.

The exercise is a vital part of the plan, with online videos for a range of abilities.

The diet plan may be challenging to incorporate when eating out or when socialising.

Sugar-free diet

This plan involves followers limiting or omitting sugar from their diet completely.

Cutting down on foods high in added sugar can be good, as the UK population consumes too much sugar.

Cutting out all sugar, including sources such as fruit or milk, does not result in a balanced diet.

(adapted from various sources)3,6,8,9 www.NHDmag.com February 2019 - Issue 141

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