Weight loss is often at the top of people’s health goals as the new year rolls around. And there are any number of diet trends to follow to go about it. To help you figure out the best approach for your unique body and lifestyle, we’ve rounded up the best diets and nutrition strategies of 2024. These plans, tricks and philosophies earned the most online searches, amassed huge followings and created the most buzz in the past 12 months. Without further ado, check out our list of the most effective diets and most popular weight-loss approaches of 2024 and learn how they can help you the way they have helped countless others!
#10. The Nutrivore diet
In recent years, diets like keto and paleo focused on macronutrients—the big stuff like protein, fat and carbs. But medical biophysicist and New York Times bestselling author Sarah Ballantyne, PhD, says, “It’s the small things these big things are made of that really matter.” Her new “Nutrivore” eating approach made an impact this year by encouraging people to get all the nutrients their body needs from the foods they eat. In some ways, this became the “anti-diet” of the year. It’s about “nourishment, not judgment,” says Ballantyne. “Think of this as getting healthy to lose weight, rather than losing weight to get healthy.”
In her book Nutrivore, Ballantyne created a revolutionary eating philosophy that solves deficiencies to end cravings and the weight gain they cause. It’s about intentionally choosing meals that fulfill or surpass your daily nutrient needs. That means swapping out low-nutrient foods for higher ones. Use this meal map: Fill your plate with 1/4 whole grains, 1/4 protein and 1/2 fruit and veggies, then dress dishes with healthy fats like olive oil. Ballantyne even assigned common foods with a scientific “nutrivore score,” a measurement of the total amount of nutrients per calorie. See her online database of 8,000 foods. The highest-scoring foods include cruciferous, root or leafy veggies; onions and mushrooms; citrus and berries; legumes; nuts and seeds; and seafood. One doctor contends you can quickly lose 2 to 5 pounds just by correcting nutritional deficiencies this way. The proof: Katie Fallecker followed a nutrient-rich eating approach and lost 153 pounds.
#9. Fat-infused smoothies
The smoothie craze has been around for years, but this year we began hearing weight-loss experts caution that most of the recipes are missing one crucial ingredient needed to speed weight loss: dietary fat. “People are short-changing themselves on fats in their smoothie recipes,” says integrative physician and weight-loss pro Eric J. Rosenbaum, MD. He has assisted countless women in his practice to reach their weight goals by adding ingredients such as coconut oil, extra-virgin olive oil, nut butters or seeds to their smoothie blends. Dr. Rosenbaum explains, “It’s not fat that makes you fat. It’s carbs—especially carbs without fiber.”
To join the growing fat-infused drink trend, enjoy two or more different natural fats in your daily smoothie. Ones to consider: omega-3s from flaxseed, MCTs from coconut oil, monounsaturated fats from avocado or PCs (phosphatidylcholine) from soybeans. For one of Dr. Rosenbaum’s complete slimming smoothies, blend fruit and veggies with two healthy fats, plus protein powder. He sees patients shed pounds every week drinking these fat-infused smoothies. “They’re almost universally surprised how well it works,” he says. The proof: Mollie Sparks lost 42 pounds!
#8. Low-sugar diets
With the alarming rise of nonalcoholic fatty-liver disease, driven by sugar and carb consumption, people looked for easy ways to cut sugar from their diet. Neuroscientist and renowned food researcher Nicole Avena, PhD, reveals, “It’s really easy to be overeating sugar and not realize it, even when you think you’re eating a low-sugar diet and making healthy choices.” All that sweet stuff hijacks our brain, driving wild cravings and making it nearly impossible to stick to a healthy eating routine. The good news: When we reduce sugar, even without limiting calories, we naturally lose weight and reverse signs of metabolic syndrome, according to a study in Obesity. Dr. Avena sees women lose 5 pounds in a week this way.
Dr. Avena’s plan, outlined in her new book Sugarless, is about how “slowly identifying, replacing and reducing sugar will help you break your dependency.” The goal is to “de-sweeten” your diet. Aim for under 25 grams (or about 6 tsp.) of sugar daily. Dr. Avena suggests making small, sustainable changes. The goal: “Replace. Don’t remove.” For help, foods like pistachios, berries and avocado can quash cravings while being low-sugar snack options. The proof: Virginia Connelly lost 116 pounds!
#7. Intermittent fasting for hormone regulation
Canadian researcher Megan Ramos found the best intermittent fasting approach for women over 40, helping more than 20,000 fans get fit. It allowed her to lose 60 pounds in just 6 months, plus overcome diabetes and polycystic ovary syndrome (PCOS). In her new book The Essential Guide to Intermittent Fasting for Women, Ramos reveals her winning approach: extended fasts. It may sound a bit intense, but she says, “A sweet spot is three 36-hour fasts per week.” She calls it the gold-standard for weight loss and type 2 diabetes reversal in older women. “You’ll find yourself typically losing 1.5 pounds of fat per week.” To try Ramos’ fasting plan: Enjoy breakfast, lunch and dinner four days a week (like Monday, Wednesday, Friday and Sunday), then fast the other three days. The proof: Abigail Stansfield lost 43 pounds.
To make extended fasts easier, try these tips…
- eat more fiber on feasting days to boost satisfaction
- stay hydrated with electrolytes to ward off headaches on fasting days
- consume amino acids from bone broth to protect muscle tissue during fasting days. (Much like tea and black coffee, it won’t break your fast.)
#6. Plant-based diets (Plant-Based Whole30)
One of the most talked-about nutrition studies of the year, out of Stanford Medicine and published in JAMA, inspired the Netflix series You Are What You Eat: A Twin Experiment. The study highlighted the benefits of adopting a plant-based diet for as little as 4 or 8 weeks. In it, plant eaters lowered fasting blood sugar by 20 percent, improved “bad” LDL cholesterol by 663 percent and lost 4.2 pounds more than the meat eaters. Naturally, people looking to replicate a version of the study in their own lives then turned to a month-long experiment called the Plant-Based Whole30.
What is Plant-Based Whole30? On this month-long elimination diet, you cut out animal products and fuel up on plant foods like fruits, veggies, nuts, seeds, legumes, tofu, protein powders, plus olive oil and coconut oil. You also avoid digestion-irritating and craving-fueling ingredients like added sugar, grains, dairy and alcohol for 30 days. Co-founder Melissa Urban, seven-time New York Times bestselling author, explains, “It targets food groups that scientific literature and 14 years of clinical experience have identified as commonly problematic in one of four areas: cravings, metabolism and blood-sugar regulation, digestion and immune system.” After the 30 days, you slowly reintroduce eliminated foods back into your routine. The proof: Heather Weibel lost 102 lbs with a plant-based approach.
#5. The Atlantic diet
We’ve all heard of the Mediterranean diet, but its cousin made a splash in 2024: “The Atlantic Diet is the traditional diet of the countries bathed by the Atlantic Ocean,” especially the Iberian Peninsula between Spain and Portugal, says Rosaura Leis, MD, a gastroenterologist based in Spain. She explains, “Its population is one of the longest-living in the world, with a high quality of life, and without a doubt, this is related to our Atlantic lifestyle.” The diet consists of wholesome, whole foods and is more flexible (you can even eat carbs like bread!) than the Mediterranean diet. No wonder people who have been yo-yo dieting for decades are embracing this nutrition approach, welcoming its simple meal prep, low stress, no restrictions and impressive results. Online searches for the Atlantic Diet surged nearly 1,300 percent in the last year. And a JAMA Network Open study found the diet decreased belly fat and lowered metabolic syndrome risk by 42 percent in just 6 months.
To try the Atlantic Diet, reach for these foods…
- Brassica veggies such as broccoli, Brussels sprouts and cabbage
- Complex starches like potatoes, oatmeal and fresh sourdough
- Fatty fish including salmon, herring, cod or shrimp
- Lean protein from chicken, legumes and eggs
- Healthy fats including olive oil, chestnuts, walnuts and almonds
- Dairy such as yogurt, milk and Manchego cheese
The proof: Nia Rennix lost 93 pounds following a flexible Atlantic-style way of eating.
#4. Supplementing with creatine
There’s been a huge push this year to lose body fat, instead of valuable muscle tissue. We’ve all heard how muscle loss can easily happen while taking GLP-1 medications like Ozempic. To the rescue: women began supplementing with protein-like creatine more than ever before. The powder isn’t just for bodybuilders anymore. “It’s the one tool I wish every woman over 40 used,” explains muscle and protein expert Gabrielle Lyon, DO, author of Forever Strong. Creatine is made of amino acids (the building blocks of protein), but it’s not protein. This nutrient is found naturally in red meat and fish, but many cooking practices deplete creatine, so supplementation is needed.
Top protein researcher Paul Arciero, PhD, author of The PRISE Life, says, “This combination—protein plus creatine—is the holy grail for optimal healthy weight loss!” Aim for 3 to 5 grams of creatine monohydrate, a well-researched variety. Mix it into a daily smoothie made with a protein source. Try Dr. Lyon’s recipe: Blend 1 scoop of creatine powder with frozen berries, spinach, Greek yogurt and 1 scoop of protein powder. The proof: Michelle Fox lost 72 pounds! And trainer and metabolic coach Lindsey Mathews dropped 30 pounds by eating right, exercising and supplementing with creatine.
#3. The 6-to-1 grocery shopping method
With food prices up in recent years, people embraced a clever food shopping strategy that began as a way to save money, but evolved to help folks reach their health goals. We’re talking about the 6 to 1 Method, created by influencer and chef Will Coleman. This flexible grocery-shopping framework challenges shoppers to purchase just 6 different vegetables, 5 fruits, 4 proteins, 3 starches, 2 sauces and 1 cheat item weekly to build meals and snacks. Quantities can be expanded for household size. Plus, you can use extra items from the freezer, pantry or spice rack to fill out recipes.
Why people are loving the 6 to 1 Method? This playful approach gives gentle guidelines rather than strict rules on servings or portions so it feels more freeing than traditional diets. Today show dietitian Natalie Rizzo, RD, tested out the 6 to 1 Method and shares, “I do think it can help with weight loss. It encourages you to live in moderation. And it definitely can reduce cravings or binges.” The proof: Phoebe Martinson lost 142 pounds!
#2. The 30-30-30 plan
Carnivore diets were a top trend back in 2023, following research about the power of eating more protein. And then in 2024, a TikTok trend helped spread the message about eating more protein for breakfast. It is called the 30-30-30 plan, where you consume 30 grams of protein within 30 minutes of waking, followed by 30 minutes of movement such as walking. “I wish I could have patented it,” shared biohacker and biologist Gary Brecka in his TikTok post on the subject that has been “favorited” by 2 million people. He says, “I’ve never seen anything in my life strip fat off a human being faster than this.” Then he adds, “Do that for a month and watch [body fat] eviscerate.”
Roots of this TikTok health trend can be traced back to a book by health guru Tim Ferriss called The 4-Hour Body. “The 30-30-30 plan is so incredibly effective precisely because it is dead simple and hard to fail,” he says. The proof: One online adopter, Linda M., shed 23 pounds of fat in 1 month. And with more time, Ferriss explains the 30-30-30 approach has helped people lose much more, like Briana Christine, who dropped 100 pounds in all. Cheri Jackson followed her own version of this protein-focused plan and lost 84 pounds.
#1. Silencing “food noise”
Doctors and dieters both witnessed a seismic shift in how the world views cravings in 2024. It was thanks to an unexpected, positive side-effect of weight-loss drugs like Ozempic, which are currently used by 15 million Americans. They quiet the phenomenon of “food noise” or the constant mental chatter that keeps people thinking about and reaching for food. Anthony Puopolo II, MD, never realized food noise was fueling his weight gain until he got on the meds and dropped 40 stubborn pounds. Shauna Levy, MD, Director of Bariatric Surgery at Tulane, confirms, “GLP-1 medications quiet the noise. They don’t make you eat healthfully, but they make it a lot easier to do so.”
Some people successfully tame their food noise with medication, but there are natural ways too, like using mindfulness. Brown University’s Judson Brewer, MD, PhD, author of The Hunger Habit, shared his three-part plan this year that helps cravings lose their power. He says, the key to overcoming food noise cravings is to get in touch with true hunger. To try: Recognize an unwanted eating habit, get curious and not critical about it, and then replace the habit with one that is more nurturing for your goals. Dr. Brewer shares, “I’ve had several people report losing over 100 pounds and kept the weight off five years and counting.” The proof: Tara Spadin overcame food noise and lost 69 pounds with meds. And Vera Tarman, MD, lost 100 pounds without meds.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
