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5 Popular Weight Loss Trends - Pro’s and Con’s

5 Popular Weight Loss Trends - Pro’s and Con’s

Here are 5 weight loss diets at the moment. 

At PT:U we believe the best diet is your own and adjusting how you eat slowly over time to build better habits. We are showing you these as they all aim to produce weight loss in different ways, but essentially it’s eating less then we burn.

The main takeaway points are fresh food, good fats, lean proteins, fruit and vegetables. Making sure the food you consume is full of vitamins, minerals and nutrients (nutrient dense).

Oh and no crisps, fast food or alcohol. Not to say you can’t have them but making sure it doesn’t make up most of your diet. 


The Mediterranean Diet

The Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea. It emphasises whole foods, healthy fats, and plenty of fruits and vegetables.

Included Foods:

- Olive oil: A staple in Mediterranean cuisine, rich in monounsaturated fats.

- Fish: Especially fatty fish like salmon, sardines, and mackerel.

- Whole grains: Such as brown rice, quinoa, and whole wheat bread.

- Fruits and vegetables: Abundant in antioxidants and fiber.

Top Benefits:

1 - Heart Health: Numerous studies have linked the Mediterranean diet to reduced risk of heart disease. The PREDIMED study found that participants following this diet had a 30% lower risk of cardiovascular events.

2 - Weight Loss: The Mediterranean diet promotes sustainable weight loss due to its focus on nutrient-dense foods and portion control.

3 - Reduced Inflammation: The anti-inflammatory properties of this diet may contribute to overall health and weight management.

The negatives:

1 - Expense: High-quality olive oil, fish, and fresh produce can be costly, making this diet expensive for some individuals.

2 - Limited Red Meat: While it's a health benefit for some, others may miss red meat, which is limited in the Mediterranean diet.

3 - Complexity: Adhering to the Mediterranean diet requires learning new cooking techniques and recipes.

Keto Diet

The ketogenic diet aims to shift the body into ketosis, where it burns fat for energy. It's high in fats, moderate in protein, and very low in carbohydrates.

Included Foods:

- Healthy fats: Avocado, nuts, seeds, and coconut oil.

- Meats: Including grass-fed beef, poultry, and bacon.

- Non-starchy vegetables: Spinach, broccoli, cauliflower.

Top Benefits:

1 - Rapid Weight Loss: The keto diet can lead to quick initial weight loss due to reduced carb intake and water loss.

2 - Improved Insulin Sensitivity: Some studies suggest it may benefit people with type 2 diabetes.

3 - Epilepsy Management: Originally developed for epilepsy treatment, the keto diet remains effective for some patients.

The negatives:

1 - Keto Flu: During the initial transition, some people experience symptoms like fatigue, irritability, and headaches (known as the "keto flu").

2 - Restrictive: The strict carb limitation can be challenging to maintain long-term, leading to social restrictions and cravings.

3 - Nutrient Imbalance: The focus on fats and protein may lead to deficiencies in vitamins and minerals found in fruits, whole grains, and legumes.

The Flexitarian Diet

The flexitarian diet combines flexibility with plant-based eating. It encourages reducing meat consumption while still allowing occasional animal products.

Included Foods:

- Plant-based proteins: Beans, lentils, tofu, and tempeh.

- Fruits and vegetables: A wide variety for vitamins and minerals.

- Occasional meat and dairy: In moderation.

Top Benefits:

1 - Sustainable Weight Loss: Flexitarians tend to consume fewer calories overall, leading to gradual weight loss.

2 - Environmental Impact: By reducing meat intake, this diet supports sustainability.

3 - Improved Gut Health: Plant-based foods promote a healthy gut microbiome.

The negatives:

1 - Social Challenges: Balancing plant-based meals with occasional meat consumption can be tricky in social settings or when dining out.

2 - Iron Intake: Flexitarians need to pay attention to iron sources, as plant-based iron (non-heme iron) is less readily absorbed than heme iron from meat.

3 - Lack of Structure: Some people may struggle without a strict plan, leading to inconsistent results.

Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting. It doesn't prescribe specific foods but focuses on timing.

Top Benefits:

1 - Calorie Control: By restricting eating windows, it naturally reduces calorie intake.

2 - Metabolic Health: Some studies suggest improved insulin sensitivity and weight loss.

3 - Cellular Repair: Fasting triggers cellular repair processes.

The negatives:

1 - Hunger and Irritability: Extended fasting periods can cause hunger pangs, irritability, and difficulty concentrating.

2 - Not Suitable for Everyone: Intermittent fasting may not be suitable for pregnant or breastfeeding women, people with certain medical conditions, or those with a history of eating disorders.

3 - Potential Overeating: Some individuals compensate by overeating during eating windows, negating the calorie deficit.

Volumetric's Diet

The volumetrics approach prioritizes foods with low energy density, promoting fullness while managing calories.

Included Foods: 

- High-water-content foods: Fruits, vegetables, and broth-based soups.

- Whole grains: Brown rice, quinoa, and oats.

- Lean proteins: Skinless poultry, fish, and legumes.

Top Benefits:

1 - Satiety: Volumetrics keeps you full on fewer calories.

2 - Long-Term Weight Maintenance: Sustainable eating habits lead to lasting results.

3 - Reduced Risk of Chronic Diseases: High-fiber foods support overall health.

The negatives 

1 - Food Choices: While it encourages whole foods, some people may find it challenging to stick to low-energy-density options consistently.

2 - Initial Adjustment: Initially, you might feel less satisfied due to the shift away from calorie-dense foods.

3 - Social Situations: Eating out or at social gatherings may be tricky if high-water-content foods aren't readily available.

If you need help with your nutrition drop us a massage!



1. Estruch, R., et al. (2013). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. The New England Journal of Medicine, 368(14), 1279–1290.

2. Paoli, A., et al. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67(8), 789–796.

3. Kosinski, C., & Jornayvaz, F. R. (2017)


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