The Top Influencer Diets For 2024

The world of diet and nutrition can be a confusing and overwhelming place, with seemingly endless options and conflicting information.

In this article, we’ll take a deep dive into four different diets that are currently some of the most popular methods with social influencers today.

Most of these eating methods have been popular in the past and are making a resurgence. 

That’s typically the way things go with us humans…

But, regardless, the reason these some of these plans continue to stick around, showcases their impacts.

From our research, the most popular influencer diets going into 2024 are:

• the Carnivore diet,
• the Mediterranean diet,
• Intermittent Fasting
• Mindful Eating

Now, even though we have covered some of these diets in previous articles, we will revisit and summarize these for you, so you can see what may be best for you and your goals in 2024!

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1. The Carnivore Diet

First up is the Carnivore diet, which has been the most popular/trending diet of the last 12 months.

As the name suggests, it’s a diet that consists almost exclusively of animal products.

This somewhat controversial diet has gained a ton of popularity, with proponents claiming that it can lead to weight loss, improved energy levels, and better overall health.

The diet was introduced  by Dr. Shawn Baker, an orthopedic surgeon and endurance athlete, who claims that it is a more natural way of eating for human beings.

The key benefit of this diet is weight loss, and insulin regulation, but it offers so much more.

So, when you cut out all plant-based foods, you’re left with a diet that is high in protein and fat but low in carbohydrates.

This macronutrient balance can help to keep you feeling full and satisfied, which can make it easier to stick to the diet and lose weight.

Another benefit of the carnivore diet is that it helps improve heart health.

The diet is high in animal-based omega-3 fatty acids, which have been shown to have anti-inflammatory effects and may reduce the risk of heart disease.

Foods typically consumed on the carnivore diet include beef, pork, poultry, fish, and other animal-based products such as organ meats, dairy, and eggs.

Some of the downsides to the diet include a lack of fiber and other vital nutrients, long term adherence to the diet can lead to deficiencies of certain vitamins such as Vitamin C, Vitamin K, and Vitamin E .

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Watch Joe Rogan discuss more about the Carnivore diet here:

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2. The Mediterranean Diet

The Mediterranean diet is still one of the most popular and revered diets on the planet today.

It’s made our list the last 6 years, but, there is just so much to love about this way of eating!

For those living under a rock, the Mediterranean diet is based on the traditional eating patterns of people living in the Mediterranean region.

It’s a heavily plant-based diet that emphasizes whole grains, fruits, vegetables, and healthy fats such as olive oil. The diet also includes moderate amounts of fish, poultry, and red wine.

One of the biggest benefits of the Mediterranean diet is that it can greatly improve heart health over time.

The diet is rich in monounsaturated fats from olive oil and omega-3 fatty acids from fish, both of which have been shown to have anti-inflammatory effects and may reduce the risk of heart disease.

Additionally, the diet’s emphasis on fruits, vegetables, and whole grains may also help to lower cholesterol levels and blood pressure.

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What To Eat on The Mediterranean Diet

Another benefit of the Mediterranean diet is that it may reduce the risk of certain types of cancer.

This is most likely due to the fact that the diet is very high in antioxidant-rich foods such as fruits, vegetables, and whole grains, which may help to protect cells from damage that can lead to cancer.

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Benefits of The Mediterranean Diet

Foods typically consumed on the Mediterranean diet include fish, poultry, fruits, vegetables, whole grains, and healthy fats such as olive oil.

Some of the downsides to the diet include a high intake of carbs which may not be suitable for some individuals with pre-existing health conditions such as diabetes.

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Watch more about the Mediterranean diet here:

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3. Intermittent Fasting / Time Restricted Eating

Intermittent fasting has also been a big deal over the past 5 years. It continues to make our list due to the many benefits it can provide to people over 40 years of age.

This simple method of eating is just about when you eat; it’s basically about optimizing your body’s metabolic processes.

The idea is this: during fasting periods, your insulin levels drop, and your body starts burning stored fat for energy.

This often leads to effortless weight loss and much improved insulin sensitivity.

So what’s on the menu during your eating window? Think meats, fish, veggies, nuts, and healthy fats like avocados.

Here’s a more in-depth look at the science of intermittent fasting.

• Autophagy: Intermittent fasting triggers a process called autophagy, where your body cleans out damaged cells and regenerates new ones. This cellular housekeeping can promote longevity and reduce the risk of various diseases.
• Hormonal Changes: IF can affect hormone levels. During fasting, the level of growth hormone increases, which aids in fat loss and muscle preservation. It also helps with muscle repair and growth.
• Blood Sugar Control: Fasting periods can improve blood sugar control by reducing insulin resistance. This is especially beneficial for those at risk of or dealing with type 2 diabetes.

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Intermittent Fasting Options:

1. 16:8 Intermittent Fasting: (Hours)

How It Works: The 16:8 method is one of the most popular intermittent fasting options. It involves fasting for 16 hours each day and restricting your eating to an 8-hour window. Typically, this means skipping breakfast and having your first meal around lunchtime, followed by dinner and a few snacks within the eating window.

Benefits: This method can help you achieve a calorie deficit, making it easier to lose weight. It also promotes better blood sugar control, enhances insulin sensitivity, and may improve metabolic health. Plus, it’s relatively easy to fit into most daily routines.

2. 14:10 Intermittent Fasting: (Hours)

How It Works: Similar to the 16:8 method, the 14:10 approach involves fasting for 14 hours and eating within a 10-hour window. It offers a bit more flexibility in terms of meal timing compared to the 16:8 method.

Benefits: This method is gentler and might be a good starting point for those new to intermittent fasting. It provides many of the same benefits as the 16:8 method, including potential weight loss and improved insulin sensitivity.

3. 5:2 Intermittent Fasting: (Days)

How It Works: The 5:2 method involves eating regularly for five days a week and drastically reducing calorie intake (usually around 500-600 calories) on two non-consecutive days. These low-calorie days are often referred to as “fasting days.”

Benefits: This approach can lead to significant calorie restriction, promoting weight loss and improving metabolic health. It’s more flexible than daily fasting, as you only need to restrict calories on specific days.

4. OMAD (One Meal a Day) Intermittent Fasting:

How It Works: OMAD is one of the most extreme forms of intermittent fasting. It involves consuming all your daily calories in a single meal, leaving a 23-hour fasting period until your next meal.

Benefits: OMAD can lead to rapid weight loss due to the extended fasting period and calorie restriction. It also simplifies meal planning and may save time on food preparation. However, it can be challenging to maintain for many people due to the long fasting hours and potential nutrient deficiencies.

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The perks with any of these options? Weight loss is a big draw here.

By cycling between periods of eating and fasting, your body becomes a fat-burning furnace.

Plus, it can boost your metabolism and improve insulin sensitivity, reducing the risk of type 2 diabetes. And let’s not forget about the brain benefits – fasting can improve cognitive function.

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Downsides?

Be mindful of potential nutrient deficiencies if you don’t plan your meals wisely. And don’t go overboard with saturated fats, especially if you have gallbladder issues.

Remember, it’s crucial to stay hydrated during fasting periods, and listen to your body. If you ever feel overly fatigued or unwell, consult with a healthcare professional.

Intermittent fasting isn’t just about shedding pounds; it’s about optimizing your health and well-being.

The flexibility it offers makes it a practical and sustainable choice for many individuals looking to make a positive change in their eating habits.

So, go ahead and give it a try; your body might just thank you for it!

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4. Mindful / Intuitive Eating

Mindful eating isn’t just a trendy buzzword; it’s a mindful approach to your relationship with food.

It is a more psychological approach, but the numbers don’t lie, this is an effective route for many people.

It’s also one of the diets making a lot of noise on social networks…

Bottom Line

Each of these approaches offers unique benefits, and the best choice depends on your personal preferences and health goals.

Whether you’re exploring the Carnivore Diet, indulging in the Mediterranean Diet’s delights, optimizing your health with Intermittent Fasting, or savoring every bite through Mindful Eating, remember that the key is to find an approach that suits you and promotes a balanced, positive connection with food.

We wish you all the best in your weight loss and health goals in 2024!