23 Most Popular Diet | 2020

Healthy eating is a healthy lifestyle, healthy eating is the best way to prevent various health-related problems and protect yourself against many chronic non-communicable diseases.

We see many athletes, celebrities, actors, models, wellness companies promoting one or other type of diets/foods/nutrition plan which makes tall claims such as “Z” lost “X” KGs of weight in 3 months or after following a particular diet “Z’s” skin glowed or the energy level of Mr. “Z” increased manifolds after consuming “X” Food or Supplements, etc, but these claims are more often than not, misleading.

There is no magic diet but yes there are some diets which researched extensively are proven scientifically to benefit individuals if adopted with a healthy lifestyle.

Here in “All about Diets 2020 – Introduction, Benefits & Drawbacks” we have listed out 23 popular diets that may help you in your fitness journey.  Happy Reading.

Atkins Diet

About: In this diet, the intake of carbohydrates is severely restricted to start with and gradually the intake is increased as time passes.

Benefits: Emphasis is given to nutrient-rich diet, Has proven to be beneficial for weight loss.

Drawbacks: The carbohydrate intake has to be calculated on daily basis, the sustainability of the diet over a long period of time is a big issue and a person may put on weight once they start taking carbohydrates again.

Paleo Diet

About: This diet promotes eating like hunters and gatherers, focusing on vegetables, fruits, lean meats, fish, eggs, and some nuts and seeds. Basically eating what you find at your local farmer’s market.

Benefits: It is very effective for weight loss. Controls your hunger and works well on high blood pressure and diabetes.

Drawbacks: Removing certain foods like dairy, grains, and legumes reduce the intake of many minerals and essential fibers, which are necessary nutrients and considered to be healthy for everyone to consume.

Carbohydrate Cycling Diet

About: It is basically eating more carbohydrates during the days when you work out or you are physically active and reduce the carbohydrate intake on rest days. Hence, the idea is to consume fewer carbs on the days when you are not burning them.

Benefits: The carbohydrate intake advised in this diet is complex carbohydrates, which is basically loaded with fiber hence good for health which includes whole grains, fruits, and vegetables.

Drawbacks: This diet is advised for the bodybuilders or athletes or people engaged in high-intensity workouts at gyms or fitness centers and not advisable for a person who follows normal routine every day.

Mediterranean Diet

About: In Mediterranean diet vegetables, fruits, herbs, nuts, beans, and whole grains are the staple. Meat, eggs dairy are allowed in moderation. However, eating fish and other healthy fats is advocated in this diet.

Benefits: This diet is flexible and very few foods are restricted, it has proven good for the people with heart conditions, and counting calories is not required hence this is a sustainable diet. This diet has also proven good in weight loss.

Drawbacks: As this diet is flexible, people more often than not take the liberty to cheat. Some people think, that it is not a perfect weight loss diet as it does not count the calories.

DASH Diet (Dietary Approaches to Stop Hypertension)

About:  Dash diet created by the National Institute of Health, is a simple low sodium diet that advocates eating fruits, vegetables, and low-fat dairy foods, focusing on lowering high blood pressure and cholesterol.

Benefits: It is an overall healthy diet that allows people to have healthy food in all food groups including carbohydrates. It has also proven to be beneficial for people having other health issues.

Drawbacks: It advocates eliminating beef or red meat, which may be hard for some to follow.

Keto Diet

About: This diet promotes 70 to 75% of fat, 20 to 25% protein, and 5% of carbohydrates in your daily food intake. Making your body depend on fat for energy.

Benefits: This diet restricts the intake of unhealthy fats, processed and sugary foods, and diet foods which is good for overall health. Many people have successfully reduced weight using this diet.

Drawbacks: As this diet suggests not eating Nutritious but high carbohydrate-containing fruits and vegetables, people miss out on important fibers, vitamins, and minerals. May increase the risk of kidney stones and osteoporosis.

As this is a very restrictive diet, adherence to the diet is a big problem.

Lazy Keto Diet

About: This diet is a version of the keto diet, but a bit easier on the followers.

Benefits: It is less strict and easy to follow compared to the keto diet. Lazy keto dieters focus only on keeping their carbs count low and don’t count fat and protein calories.

Drawbacks: The goal of the keto diet is to put your body into ketosis so that your body’s source of energy is fat, which is not achieved in a lazy keto diet.

Vegan Diet

About: This diet advocate eating only plant-based food. Any food having any connection with animals like eggs, milk, etc are not included in this diet.

Benefits: There are many benefits of the diet such as good heart health, less chance of getting obese, less cholesterol, helps to live longer, better weight control, and good nutrition. This diet is humane and environmentally conscious than other diets.

Drawbacks: Eating vegan can keeps you away from some essential nutrients such as iron, calcium, vitamin B12, protein, and omega-3 fatty acids, that are considered vital to a healthy diet.

Indian Vegetarian

About: In this diet also meat, fish & poultry is not allowed, however, milk and milk products are allowed.

Other Type of Vegetarian Diets –

  1. Lacto – Ovo – Vegetarian – Consume Dairy and Eggs
  2. Lacto Vegetarian – Consume Dairy but no Eggs.
  3. Ovo Vegetarian – Consume eggs but no Dairy.

Benefits:Vegetarian diet provides many health benefits such as reduce the risk of cardiovascular disease and various types of cancer, reduce the risk of metabolic syndrome means obesity and type 2 diabetes. It is an ecologically sustainable choice.

Drawbacks: Risk of anemia and this diet can keep you away from some essential nutrients such as iron, calcium, vitamin B12, protein, and omega-3 fatty acids that are considered vital to a healthy diet, Some people may need supplements.

1200 Calories a Day Diet

About: As the name suggests, this diet advocate eating only 1200 calories a day.

Benefits: Very effective for weight loss and no restriction on eating food from any group.

Drawbacks: Difficulty in counting calories every day, does not suit all kinds of people, not ideal for athletes, pregnant women and/or physically active people. People might as well lose more muscle than fat.

Intuitive Eating Diet

About: This diet does not tell you when, what and how much to eat, it basically teaches us to eat only when you are hungry.

Benefits: Brings you in touch with your hunger, no-hassle selecting your food basically giving you flexibility of eating what you like.

Drawbacks: The basic concept of the diet is difficult to understand. Absence of proper guidelines.

Mayo Clinic Diet

About: Official diet of Mayo Clinic it promotes eating fruits, vegetable, whole grains, good fats and lean protein, along with a healthy lifestyle.

Benefits : Very effective for weight loss, no need of counting calories, useful in changing overall lifestyle

Drawbacks: After the first phase i.e. 2 weeks it advocates many restrictions that are difficult to follow, people tend to cheat more during the off diet phase.

Anti-Inflammatory Diet

About: Emphasis on eating fruits, vegetable, plant-based protein, fatty fish, whole grains, nuts etc. Basically focus on reducing inflammation that may cause weight gain and health problems.

Benefits: It advocates eliminating almost all processed food and sugary foods, very good diet for autoimmune diseases.

Drawbacks: Difficulty in restricting or giving up sugar and salt. Restricts high carbohydrate diets. Adherence to the diet a big issue.

AIP DIET (Auto-Immune Protocol)

About: This diet is similar to paleo diet and anti-inflammatory diets, with some more additional restrictions.

Benefits: As it encourages eating more fruits and vegetables it is a easy to follow for some people. Good for patients suffering from chronic digestive issues and autoimmune disease such as lupus and psoriasis.

Drawbacks: Non-sustainable over a long period of time as it is extremely restrictive.

MIND Diet (Mediterranean – Dash Intervention for Neurodegenerative Delay Diet)

About: As mentioned in the title, this is a combination of the Mediterranean and DASH diets which is specifically designed to improve brain working.

Benefits: This is an easy to follow diet and have shown good results on people with brain issues. Good for overall health, can promote weight loss in some cases.

Drawbacks: This diet is not well researched and guidelines are loose. Little or no focus on exercise.

Raw Food Diet

About: Also known as rawism, which is a practice of eating mostly uncooked (75%), plant-based and unprocessed food.

Benefits : Greatly reduce the risk of medical conditions, Excellent diet to follow for weight loss, Excellent nutrition intake as it promotes eating fruits and vegetables, this diet retains enzymes in the food, aids better digestion.

Drawbacks: Uncooked animal food can be a cause of food poisoning hence foods can be dangerous when eaten raw, this diet is very very restrictive.

Intermittent Fasting

About: There are various types of Intermittent fasting methods, which means eating nothing for specified period of time in a day.

  • 5/2 – Eat what you like for five consecutive days, stay under 500 calories for two consecutive days.
  • 4/3 – Eat normally every day but restrict calorie intake to 500 calories per day.
  • 16/8 Hours – 16 Hour Fasting and 8 Hours eating window.
  • 20/4 Hours (Warrior diet) – 20 Hours Fasting and 4 Hours Eating Window.
  • OMAD – One Meal a Day – Eating only one meal every day.

Benefits: No food restrictions, this diet can be very effective for weight loss, generally fasting hours includes hours you sleep hence easy to implement, good for general health, kick starts autophagy in the body, some research suggest that Fasting helps diabetic patients (but under strict medical supervision).

Drawbacks: People tend to overeat or eat unhealthy foods during an eating window, extremely difficult diet to follow, not recommended for pregnant women, children, athletes, and those with a history of eating disorders.

Hunger is not only the best cook, but also the best physician” –

Napoleon Bonaparte

Body Type Diet

About: This diet basically tells you what to eat according to your body type (ectomorph, mesomorph and endomorph). Foods recommended are whole nutrient-rich sources of carbohydrate, fat, and protein.

Benefits:  Helps you understand your body type and which foods suits you the best and in what quantity, hence it becomes easier to achieve your fitness goals. It helps in understanding limitations of your body type, recommends regular exercise as part of the plan.

Drawbacks: It is difficult for some people to understand their body type, not enough data to support the diet.

Gluten-Free Diet

About: As the name suggests this diet excludes any food that contain gluten like wheat and some other grains.

Benefits: Good for people having celiac disease and gluten intolerance.

Drawbacks: Some gluten foods provide important nutrients like iron, calcium, fiber, etc which people risk to miss out.

The Carnivore Diet

About: This diet basically means eating only meat, fish, eggs, and dairy products and aims at zero carbs intake.

Benefits: Eliminates sugar and other processed food which are empty calories. You are allowed to eat any time as often as you want. Some people experience weight loss.

Drawbacks: It is not a balanced diet and is very restrictive in nature and hence difficult to follow. Excludes foods that provide important nutrients and fiber. Very high in saturated fat and cholesterol.

GM Diet

About: This is a seven-day protocol which limits the consumption of specific food on each day

Benefits: Encourages people to eat more fruits and vegetables and does not allow sugars or processed food or refined carbohydrates and hence lowers people’s daily calorie intake which in turn helps reduce weight. Some people also suggest an improvement in mood, better digestion and metabolism.

Drawbacks: This plan excludes important and essential nutrients. Not a long term sustainable diet. Other risk includes dehydration, muscle weakness, fatigue, etc.

Glycemic Index Diet:

(GI Chart – Score from 0 to 100 which is based on how much A PARTICULAR food raise your blood sugar level)

  • High GI Food – 70 or Higher
  • Medium GI Food – 56 to 69
  • Low GI Food – 55 & Below

About: Essentially this diet means that eat foods that are low on the glycemic index, which basically means how quickly foods are digested.

Benefits: This is not a diet but basically it’s more about food choice, hence there are no restrictions. Encourages eating vegetables and fruits which are generally low on GI. Good for weight loss and help prevent conditions like diabetes and heart disease.

Drawbacks: Selection of food on daily basis is very difficult and confusing. Sometimes the chart can be misleading as it is not always necessary that high GI food is always bad for you or low GI food is always good for you.

Fad Diet:

As discussed earlier some fad diets are very dangerous and no research or scientific study supports them. Some of the fad diets are cabbage soup diet, Five Bite Diet, Soup Diet (multiple variations), Apple Cider Vinegar Diet, Baby Food Diet, Hollywood Cookie Diet, Hard Boiled Egg Diet, etc.


Generally speaking, eating a variety of nutrient reach foods (Nutrients such as Protein, Fat, Carbs, Vitamin, Minerals, and water) and consuming less salt, sugars, packet, and fast foods are essential for well-being.

“All about Diets 2020 – Introduction, Benefits & Drawbacks” is a general guideline for the readers to make an informed decision on which diets suit best to their needs (Lifestyle, Body type, environment, Culture, Age, sex, etc). Stay Fit & Healthy..

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