The 6 Expert-Approved Diets That Are Actually Worth Trying

Another top pick of Abeyta, this diet emphasizes ample protein intake (between 1.7 and 2.0 grams per kilogram of your body weight per day, in fact), strategic caloric and macronutrient distribution throughout the day, and prioritizing anti-inflammatory foods to support muscle growth, sustained energy, and optimal recovery.

This diet does so “all while emphasizing quality sleep, stress relief strategies, as well as a strength program that allows you to have some sort of progressive overload,” he says.

Abeyta promotes this global eating regime, as “incorporating diverse cultural cuisines into your diet, enhances flavor, boosts overall nutrient intake, reduces the risk of deficiencies, and promotes better health outcomes.”

He says that embracing foods from various cultures provides a broader array of essential nutrients, combats nutrient gaps, and fosters a greater appreciation for global culinary traditions, ultimately contributing to optimal health markers like cholesterol levels, blood pressure, and body weight.

Bonci appreciates the emphasis on produce and beans on this well-researched and health-supportive diet as they are “foods that have fiber and help one fill up, not out.”

A Mediterranean-style diet focuses more on fish than other animal proteins, eggs, olive oil, and whole grain breads. Most importantly, this diet fills you up and leaves you satisfied. “Protein is a side rather than front and center, but meals are hearty, provide ‘the chew,’ and staying power,” says Bonci.

New to the IF or intermittent fasting bandwagon?

“Intermittent fasting is basically time-restricted eating, where you only eat within a designated window of time during the day,” says Bonci. “Shortening the hours one chooses to eat can be easier to follow than changing the foods one eats.”

Studies have found that potentially weight-loss friendly plan works well for those who tend to over-consume at night as they are eliminating the excess calories, but not depriving themselves during the day.

Want to eat more and still lose weight? Volumetrics may be for you.

Volumetrics is a plan that lowers the energy density (or caloric content) of meals by increasing the liquid content of your meals with salads, soups, stews, chilis, etc., says Bonci. Some key advantages of this diet are the visual appearance of more food on your plate and the fact the food takes up more room in the gut, so you feel fuller for longer.

“The beauty of volumetrics is that the plate/bowl is not tiny, but the calories are lower since some are displaced by having a higher fluid content,” says Bonci. “Plus, foods such as soups, stews, salads require a utensil and take longer to eat.”

This principle can also be applied to shakes where volume can increase with veggies, ice, frozen fruit, and yogurt without such a high calorie cost.