People worldwide gear up for their “new year, new you” diet resolutions around this time every year. They jump on the latest trends – from paleo to keto to intermittent fasting – and often last just a few weeks before resuming old routines.

But does the keto diet allow unlimited steak? Is all vegan food healthy? With so many diet plans to choose from, many health-conscious people struggle to find an eating plan that works. If you often find yourself on such a rollercoaster, it’s not necessarily your fault. A “diet” is a temporary, restrictive eating habit that might help someone meet a short-term goal. However, long-term, daily patterns have the most significant impact on our health. Instead of focusing on quick wins from now onwards, try any of the following diets that are popular right now to find a sustainable, healthy eating pattern that incorporates a variety of foods rich in nutrition and flavour.

Intermittent Fasting

Intermittent fasters alternate eating and fasting intervals regularly, focusing on when rather than what they consume. Some individuals opt for just one meal a few days a week, whereas others only dine within a six- or eight-hour timeframe each day. Numerous religions also practise different fasting rites. Water consumption is advocated at all times to ensure that people keep hydrated.

Flexibility is a big plus; you may choose your schedule, and there aren’t any dietary limitations, albeit you should avoid processed foods. This is not a suitable plan for someone with an eating disorder or who is in danger of developing one because it can easily result in binge eating, starvation, or excessive food restriction. However, intermittent fasting can help with diseases like obesity, diabetes, heart disease, cancer, and neurological problems if you respond well to structure and have a positive connection with food.

Keto Diet

The low-carb, high-fat ketogenic diet aims to induce ketosis, a state in which the body uses fat as fuel rather than carbs. The diet suggests substituting unsaturated fats for carbohydrates from foods like avocados, seeds, and almonds. However, if you’re thinking about following the keto diet, contact your dietician about how to change it so you don’t consume excessive amounts of protein or saturated fat, such as butter, oil, cheese, and red meat.

You can control Type 2 diabetes and reduce weight with the help of such a diet. Additionally, it is advised for some epileptic kids since it can lessen seizures by lowering inflammation in the brain. However, the causes of concern can be severe, ranging from unintended weight gain to high cholesterol, kidney complications, or heart palpitations.

Vegan Diet

A vegan diet eliminates all animal-derived products, including honey, eggs, and dairy products. It is high in fibre and low in cholesterol. They have been linked to lower inflammation – a significant contributor to chronic disease and obesity. Plus, minimally processed foods or diets high in plant-based foods and low in animal-derived foods are associated with a lower risk of heart disease.

However, vegans are likely to have low levels of B12, which can increase the risk of stroke and depression. Cooking and dining out can be more expensive and time-consuming. The bottom line is the more plant-based foods you eat, the better your health will be. Talk with your doctor about supplements and protein alternatives to avoid nutritional deficiencies.

Paleo Diet

The hunter-gatherer-inspired palaeolithic diet forgoes food categories like grains, dairy, sugar, legumes, and processed foods that weren’t widely available before industrial farming. Instead, it consists of lean meats, eggs, seafood, vegetables, fruits, nuts, and seeds. According to several studies, the paleo diet can aid in the prevention of Type 2 diabetes, obesity, heart disease, and a few types of cancer.

The only issue is that such an eating strategy is very restrictive, which makes long-term adherence challenging. You also lose out on legumes’ fibre and vitamins, dairy products’ protein and vitamins, and plant-based milk substitutes’ vitamin and fibre content. However, you can talk with your doctor about options to add the missing nutrients and vitamins to your diet.

Sirtfood Diet

The Sirtfood Diet, a current eating regimen swiftly gaining popularity, is predicated on the notion that “sirtfoods,” or foods high in polyphenols, suitable substances found in plants, can enhance metabolism and mood to aid in weight loss and promote energy. Red wine, green tea, dark chocolate, apples, blueberries, citrus fruits, parsley, red onion, turmeric, and kale are some examples of sirtfoods (and drinks).

Though it isn’t well researched, this diet’s restrictiveness can lead to weight fluctuations and metabolism changes from over to undereating. Calorie restriction can also lead to short-term weight loss, and many sirt foods contain nutrients your body needs to prevent renal diseases and other chronic illnesses.

Whatever diet you decide to follow, ensure you provide room for flexibility. Set a target of eating healthily 80–90% of the time rather than constantly. And remember, there’s nothing wrong with indulging in a little treat once in a while.