5 Popular Diet Trends for 2022

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Are you looking to lose weight? Today, there are so many diet trends that it’s difficult to determine effectiveness. That’s why we’ll look at the latest trends for 2022 to determine what diet may work best for you.

The key to losing weight is consuming fewer calories than your body needs daily. This leads to a caloric deficit, forcing your body to tap into your fat stores for energy. That’s what most of the fat on your body is used for, and they are energy reserves for your body to use when you don’t get enough to eat. Tap into your fat reserves regularly, and your body will become leaner as the fat melts off your frame. 

Sounds simple enough, right? Yet with so many different approaches to losing weight — Paleo, Keto, Whole 30, etc. — where do you start? Knowing what might work best for you can be challenging with so many emerging lifestyles and dietary restrictions. But that doesn’t mean you should overlook these diets; now is the time to do your research.

Disclaimer: Before beginning any dietary approach, consulting your physician is always a smart bet. Do your research and be wise! Below are the top diet trends for 2022 (in no particular order) concerning how each stacks up in terms of weight loss and overall health benefits. 

Intermittent Fasting

People finally realize that intermittent fasting(IF) isn’t about going without food or depriving yourself. Instead, IF focuses on eating within a specified time window. The key to healthy and practical fasting is to fuel your body with the proper nutrients during your eating window.

Flexibility in your diet is a significant advantage. You can choose the schedule you follow, and there are no food restrictions. However, this plan doesn’t work well for people who need to eat at regular intervals, such as for people taking medication and need regular food intake.

Keto

The ketogenic diet (known for being highly espoused by Dr. Eric Berg on YouTube) is a low-carbohydrate, high-fat diet. The goal is to maintain a state of ketosis, which means that by eating fewer carbs, the body’s fat-burning system relies mainly on fat instead of sugar for energy.

If your weight loss goals are more immediate, a ketogenic diet may be able to help you achieve those results. However, beware that the diet is really strict, and some health experts believe eating a large amount of fat and protein can increase your risk of heart disease and certain cancers. To learn more about keto, click here.

Paleo

The paleo diet is primarily plant-centered, and it includes many vegetables — mostly non-starchy — and plenty of fruit in moderation. Also, the diet consists of unprocessed meat (the wilder, the better). Eating locally and seasonally is also encouraged, and the diet includes eggs, nuts, seeds, and seafood. Cut out the coffee and alcoholic beverages — the paleo diet encourages water, some tea, or herbal infusions. 

The paleo diet requires time and resources to buy fresh, local products and prepare food at home and the time and energy to be physically active. This can be a barrier for many people, and it is also nearly impossible for vegetarians or vegans to do well, as legumes are an essential protein source. Click here if you’d like to learn more about the paleo diet.

DASH Diet

Often recommended for patients with heart disease and hypertension (high blood pressure), the DASH diet stands for Dietary Approaches to Stop Hypertension.

Like keto, this is a very strict diet. DASH emphasizes low-sodium, high-potassium foods such as fruits and vegetables, beans and lentils, low-fat dairy products, fish, poultry, and unsalted nuts. It limits sweetened, processed, and fast foods, and you can forget about drinking alcohol.

Whole30

The Whole30 diet is marketed as a “30-day nutritional reset.” Over 30 days, you are to avoid sugar, alcohol, grains, legumes, and dairy. The diet does permit meat, seafood, eggs, veggies, fruit, and natural fats like vegetable oils, coconut oil, and tree nuts. While the Whole30 has a built-in support system on social media, the diet itself is very restrictive and only temporary. 

doctor measuring belly of fat man

One More Thing

Did you notice any diet trends that you’ve tried before? Was there something that I missed? I’d love to hear your thoughts at hello@heartandsoulblog.com. Also, please be sure to subscribe to the Heart & Soul Newsletter to receive more great blog posts straight to your inbox each Friday.

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