As the new year begins, many people are looking to make healthy changes to their diets in pursuit of a better version of themselves. With numerous diet options available, it can be overwhelming to decide which one will actually deliver results. Amanda Nash, a registered dietitian, advises considering factors like food preferences, medical needs, cooking skills, budget, and religious or cultural influences when choosing an eating plan. She also warns against short-term options like cleanses or detoxes, as they are often restrictive, nutrient-deficient, and unsustainable in the long term.
Among the various diet options gaining attention in 2025, the Mediterranean diet stands out as a sustainable way to boost heart health, manage weight, and lower the risk of chronic diseases. This diet, followed by countries like Italy, Spain, and Greece, focuses on whole, minimally processed foods that are rich in nutrients and healthy fats. Research supports the benefits of the Mediterranean diet, with studies showing a reduced risk of cardiovascular disease and mortality among those who follow it. Nash recommends gradually incorporating Mediterranean eating habits by adding more vegetables, fruits, whole grains, and fish to one’s diet.
On the other end of the spectrum, the carnivore diet is an extremely restrictive eating pattern that eliminates all plant-based foods and focuses solely on animal-based foods, primarily meat. While some people report positive effects from this diet, concerns about potential nutrient deficiencies, increased risk of heart disease, and negative impacts on kidney and liver function make it controversial. Nutritionists caution against following the carnivore diet, emphasizing the importance of a balanced diet that includes fruits and vegetables.
Intermittent fasting is a popular eating pattern that involves cycling between periods of eating and fasting. Research indicates that intermittent fasting can help with weight loss, lower blood pressure, and improve cholesterol levels. While this eating pattern may be beneficial for individuals with Type 2 diabetes or those looking to maintain their weight, more research is needed to determine its impact on heart health. Nash recommends consulting with a doctor before trying intermittent fasting, as it may not be suitable for everyone.
The keto diet, or ketogenic diet, is a low-carb, high-fat eating plan that aims to get the body into a state of ketosis, where it burns fat for energy instead of carbs. While the keto diet has become popular for quick weight loss, its long-term safety and effectiveness are still being evaluated. Health Canada recommends consuming a balanced diet that includes carbohydrates, proteins, and fats in appropriate proportions. Nutritionists caution against relying on processed meats as the primary fat source on the keto diet, as they can be harmful to health.
The Paleo diet, also known as the caveman or hunter-gatherer diet, focuses on eating whole, unprocessed foods similar to those available to ancient ancestors. While this diet can be healthy, it may be deficient in certain nutrients like calcium and vitamin D, making it unsuitable for individuals with osteoporosis. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is designed to lower high blood pressure by emphasizing fruits, vegetables, whole grains, and lean proteins. Scientific research supports the effectiveness of the DASH diet in reducing blood pressure and supporting cardiovascular health. Ultimately, it’s important to choose a diet that aligns with your individual needs, preferences, and health goals.
