Thrive In 2025: 9 Popular Diets To Try In The New Year For A Healthier You

If you’re looking to kickstart your health journey in the new year, trying a new diet can be a great way to refocus on your nutrition and wellness goals. From boosting energy to promoting weight loss, there’s a plan out there for everyone. Here are 9 diets you should consider in 2025.

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1. Mediterranean Diet

Emphasizing whole grains, fresh fruits, vegetables, lean proteins (especially fish), and healthy fats (like olive oil and nuts), the Mediterranean diet is heart-healthy, anti-inflammatory, and linked to improved longevity. This eating pattern also encourages a relaxed, mindful approach to meals, which can help reduce stress and emotional eating.

Adhering to a Mediterranean-inspired diet, particularly the MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet, may offer significant cognitive benefits, especially for Black individuals, a group disproportionately affected by cognitive decline. According to findings from the REGARDS Study, published on Sept. 18, those who closely followed the MIND diet were 4% less likely to experience memory and cognitive issues compared to those who did not adhere to the diet. This association remained strong even after accounting for variables such as exercise, education, smoking, body mass index, medical conditions, age, and mental health.

The study also revealed that participants with existing cognitive impairments who followed the MIND diet experienced a slower rate of cognitive decline. This effect was notably more pronounced among Black participants than their white counterparts. Additionally, the study showed that women who adhered to MIND had a 6% reduced likelihood of developing cognitive impairments, while men did not experience the same benefit. These findings about the Mediterranean pattern of eating suggest that the MIND diet could be an important factor in improving cognitive health, particularly within Black communities.

According to the Mayo Clinic, olive oil and nuts, which are key components of the Mediterranean diet, provide healthy unsaturated fats. These fats, when derived from plant sources, help lower total cholesterol levels and reduce low-density lipoprotein (LDL), also known as “bad” cholesterol. Replacing saturated fats with polyunsaturated fats has been shown to reduce the risk of cardiovascular disease events and related deaths. This heart-healthy aspect of the Mediterranean diet, along with its cognitive benefits, makes it a powerful dietary choice for overall health.

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2. Keto Diet

The ketogenic diet is a low-carb, high-fat eating plan that pushes your body into a state of ketosis, where it burns fat for energy instead of carbs. It’s popular for weight loss and has been shown to help manage conditions like type 2 diabetes and epilepsy.

In a Dec. 24 article for Yahoo, writer Katie Teague discussed the proper macronutrient ratios for following the keto diet with registered Dietitian Nutritionist Caroline Susie. According the health expert, to maintain ketosis and achieve the diet’s full benefits, your daily caloric intake should be divided into specific percentages: 70-80% of your calories should come from healthy fats, such as avocados, nuts, seeds, and oils; 10-20% should come from protein, with a moderate intake to preserve muscle mass while avoiding excess protein that could be converted into glucose; and 5-10% should come from carbohydrates, which equals around 20-50 grams of net carbs per day.

While the keto diet has been shown to aid in weight loss and improve blood sugar and insulin control, it’s important to practice this diet with caution. One significant concern is the lack of fiber due to the elimination of fruits, whole grains, and legumes, which can lead to constipation and deficiencies in vitamins B and C, as well as minerals like magnesium. Additionally, Dr. Susie warned of the potential for Keto Flu as your body adjusts to the diet—temporary symptoms like fatigue, headache, and irritability, which many people experience in the early stages of switching to a fat-burning fuel source instead of carbs.

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3. Plant-Based Diet

A plant-based diet focuses on whole, plant-derived foods like vegetables, fruits, whole grains, nuts, and legumes, with minimal or no animal products. Many people choose plant-based eating for its environmental benefits and its ability to support heart health, improve digestion, and reduce inflammation.

Studies indicate that a plant-based diet can help reduce body mass index, blood pressure, HbA1C, and cholesterol levels. It may also decrease the need for medications used to manage chronic conditions like hypertension and diabetes.

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4. Paleo Diet

The Paleo diet mimics the eating habits of our pre-agricultural ancestors, emphasizing whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds while cutting out processed foods, grains, and dairy. It’s designed to promote weight loss, reduce inflammation, and improve overall health.

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5. Intermittent Fasting (IF)

Rather than focusing on what you eat, intermittent fasting revolves around when you eat. Popular methods include the 16:8 method (16 hours of fasting, 8 hours of eating) or alternate-day fasting. IF has been shown to aid in weight loss, improve metabolism, and support better blood sugar control.

As previously reported, intermittent fasting has been shown to help lower blood pressure, improve insulin sensitivity, and reduce cholesterol levels. A 2009 study of 16 obese men and women found that intermittent fasting led to a 6% reduction in blood pressure over just eight weeks. The same study also revealed significant decreases in LDL cholesterol (down 25%) and triglycerides (down 32%), all of which contributed to weight loss. For women, intermittent fasting may also offer benefits for menstrual health. A small 2021 study of 18 women aged 18-31 with PCOS found improvements in menstrual cycle regularity, reduced body fat, and other health benefits after six weeks. However, registered dietitian Julia Zumpano advises that women should approach intermittent fasting with caution, as extended fasting periods could potentially disrupt hormonal balance.

A new study published on Dec. 13 also indicated that this eating pattern may have an unintended consequence — slowing down hair growth.

The study, published in Cell Press, examined the effects of intermittent fasting on hair regeneration. Researchers found that while fasting improved metabolic health in mice, it also led to slower hair regrowth compared to mice that had constant access to food. The same results were observed in a small clinical trial involving human participants.

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6. Whole30 Diet

The Whole30 is a 30-day elimination diet that cuts out processed foods, sugar, alcohol, grains, dairy, and legumes to help identify food sensitivities. After 30 days, you gradually reintroduce these foods to see how they affect your body. It’s designed to reset your system, improve digestion, and promote weight loss.

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7. Flexitarian Diet

A flexitarian diet is mostly plant-based, with an emphasis on fruits, vegetables, legumes, and whole grains, but allows for occasional meat or animal products. This flexible approach is great for those who want the benefits of plant-based eating but don’t want to fully give up meat.

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8. DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is specifically designed to lower blood pressure. It focuses on reducing sodium intake and emphasizing foods rich in potassium, calcium, and magnesium, like leafy greens, whole grains, and low-fat dairy. The DASH diet can also support weight loss and heart health.

It may also help to reduce cancer. A 2019 review found that individuals following the DASH diet had a lower risk of certain types of cancer, including breast, liver, endometrial, and lung cancer. Similar results were observed in a study examining the relationship between the DASH diet and colorectal cancer.

Additionally, research suggests that the DASH diet may reduce the risk of developing metabolic syndrome by nearly 50%. Other studies further support an inverse relationship between adherence to the DASH diet and the likelihood of developing metabolic syndrome, highlighting its broader health benefits.

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9. Low-FODMAP Diet

The Low-FODMAP diet is specifically designed for individuals with digestive issues, such as IBS. FODMAPs are short-chain carbohydrates that can cause bloating, gas, and discomfort in some people. This diet involves eliminating high-FODMAP foods, like legumes and dairy, and replacing them with low-FODMAP alternatives such as brown rice, buckwheat, and maize. Over time, these foods are gradually reintroduced to help identify specific triggers and improve digestive health.

The new year is the perfect time to refresh your approach to health and wellness. Whether you’re looking to lose weight, boost energy, or improve digestion, there’s a diet plan suited to your needs. Remember, the best diet is one that fits your lifestyle and is sustainable for the long term. Always consult a healthcare provider before starting any new diet, especially if you have pre-existing health conditions.

Which diet are you most excited to try this year? Let us know in the comments below!

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