New Year, New Diet - What to expect from your new diet in 2020

Vitabiotics | Published: 24/07/2020

New Year, New Diet - What to expect from your new diet in 2020 New Year, New Diet - What to expect from your new diet in 2020

You’ve probably heard the saying, new year, new you, as the vast majority of us vow to make lifestyle changes for the better, in time for the year ahead.

Diet changes make up a large proportion of these annual pledges - in fact, research from ComRes found that over a third of resolutions focus on eating more healthily. This pursuit to live a healthier life often leads to the introduction of new diet trends into our daily lives, such as the paleo, keto or vegan diets, to name a few.

If you’re adopting a new diet this year, we’ve offered up a few words of wisdom on what to expect when you first try out one of these popular diets of 2020.

Top Predicted Diet Trends Of 2020

There have been numerous diet trends promoted over the years, some that have stuck and others that were more short-lived. Below, we’ve listed some of the top diet trends that have taken the world by storm and show no signs of slowing down any time soon, along with some new diet trends for 2020 that are predicted to become just as popular

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1. The Paleo Diet

The Paleolithic diet, commonly referred to as the caveman diet, consists solely of foods that could have been hunted or gathered all those years ago. The focus of a paleo diet is to consume foods for their nutritional value as opposed to calorie counting, or macro tracking.

The typical paleo food shop consists of:

  • Grass Fed Meat
  • Poultry
  • Fish And Seafood
  • Eggs
  • Fruit And Vegetables
  • Unrefined Oils
  • Nuts And Seeds

Any processed foods, including dairy and cereal products, as well as potatoes, are some of the foods that are cut out from a paleo diet.

Typical benefits associated with the paleo diet:

Many of those who adopt the paleo diet are said to experience the following health and lifestyle changes as a result.

  • Feeling More Energised
  • Weight Loss / Muscle Growth
  • Improved Digestion
  • Reduced Inflammation
  • Stronger Bones
  • Healthier Skin, Hair & Nails

Newer variations of the Paleo diet:

Since the rise in popularity of the Paleo diet, a number of adapted versions of this caveman way of eating have been developed, each sharing the same basis as the Paleo diet but with their own unique touch thrown in. These diets include:

  • The Primal Diet - which recommends including raw dairy and root vegetables into your diet.
  • The Whole30 Diet - a very strict version of the Paleo diet which must be adopted for 30 days back to back.
  • The Pegan Diet - a combination of the Paleo diet and the vegan diet, where all animal products are removed and meals are completely plant-based, with the standard Paleo grain, sugar and processed food restrictions.

2. The Keto Diet

The Ketogenic diet is a low carb, high fat diet, which causes the body to produce ketones that help to break down fats. Those who take on a keto diet are looking to burn fat quicker than they would with a regular, balanced diet.

Following a keto diet involves consuming lots of:

  • Meat And Poultry
  • Eggs
  • Leafy Greens
  • Full Fat Dairy
  • Nuts And Seeds
  • Avocado
  • High Fat Oils And Dressings

Typical changes associated with the keto diet:

People who have followed this diet have found numerous benefits including:

  • Weight Loss
  • Feeling Full For Longer
  • Improved Brain Function
  • Reduced Inflammation
  • Improved Endurance Performance
  • Improved Energy Levels
  • Improved Cholesterol Levels
  • Some Negative Changes Include Nausea, Fatigue And Cramp.

Please note: The ketogenic diet is a very restrictive plan that may have some negative effects on the body. For this reason, it is recommended to only follow a keto diet (such as the Atkins diet) for a short period of time, due to the impact it could have on kidneys and potential for muscle loss over longer periods.

3. The Vegan Diet

The vegan diet is strictly plant-based and has been growing in popularity for a number of years now. While many choose to switch to a vegan diet for health reasons, others are more motivated to do so for the animal welfare and environmental benefits this diet brings.

A vegan diet includes the following foods:

  • Fruit
  • Vegetables
  • Grains
  • Nuts And Seeds
  • Beans And Pulses
  • Starchy Carbohydrates - such as potatoes, bread, rice and pasta.
  • Dairy Alternatives - such as milk and yoghurts made from soy, coconut, almonds or oats.
  • Unsaturated Oils And Spreads

Typical benefits associated with the vegan diet:

The common benefits reported with a vegan diet include:

  • Healthy Bones
  • Can Improve Heart Health
  • Weight Loss
  • Improved Digestion

4. The Flexitarian Diet

Transitioning from a typical balanced diet containing meat to a completely plant-based diet can be rather daunting for some, which is why the flexitarian diet has been an extremely popular alternative in recent years. With the flexitarian diet, your typical daily diet is plant-based - similarly to the vegan diet discussed earlier - but with the occasional addition of animal products added in. Flexitarians are able to reap the benefits of a vegan or vegetarian diet, while making the transition easier.

A flexitarian diet includes the following foods:

  • Fruit
  • Vegetables
  • Grains
  • Nuts And Seeds
  • Beans And Pulses
  • Starchy Carbohydrates - such as potatoes, bread, rice and pasta
  • Dairy Alternatives - such as milk and yoghurts made from soy, coconut, almonds or oats
  • Unsaturated Oils And Spreads
  • Animal Products In Moderation - such as meat, fish, poultry, eggs and dairy

Typical benefits associated with the flexitarian diet:

Many find that following a flexitarian diet brings about the following changes:

  • Weight Loss
  • Lower Blood Pressure
  • Healthy Cholesterol & Blood Pressure Levels

5. Dairy-Free and Gluten-Free Diets

These modern diets have become extremely popular in recent times, particularly amongst those with inflammatory problems or gluten intolerances. The two diets are often combined, to reduce the symptoms of IBS.

Dairy and wheat based products are eliminated from these diets, however, there are now many dairy and wheat alternatives on the market, that allow those seeking to avoid those to continue enjoying similar foods without being restricted.

Typical benefits associated with the dairy-free diet:

  • Weight Loss
  • Reduced Bloat
  • Healthier Skin
  • Improved Digestion
  • Some Negative Changes Could Include Poor Bone Health And Bloating From Dairy Alternatives

Typical benefits associated with the gluten-free diet:

  • Reduces Inflammation
  • Increased Energy Levels
  • Weight Loss
  • Improved Digestion

6. The Mediterranean and Nordic Diets

Two of the most upcoming diets that are expected to become a firm favourite in 2020 are the Mediterranean and Nordic diets. The two diet trends are very similar to one another - both are mostly comprised of plant-based foods, including plenty of fruits, vegetables and whole grains, and they both limit the amount of red meat and processed foods. When adopting these diets, the likes of fatty fish, eggs and dairy are eaten in moderation.

The only major difference between the Mediterranean diet and the Nordic diet is the type of oil used the most - the Mediterranean diet uses mostly olive oil, whereas the Nordic diet opts for rapeseed oil.

Typical benefits associated with the Mediterranean and Nordic diets

There are several potential benefits to adopting either the Mediterranean or Nordic diet, including:

  • Weight Loss
  • Improved Metabolic Health
  • Low Blood Pressure And Blood Sugar Levels
  • Possible Reduced Risk Of Stroke And Heart Disease
  • Increase In ‘Good’ Cholesterol
  • Improved Glycemic Control
  • Could Reduce Chronic Inflammation
  • Could Support Brain Health

7. The 16:8 Diet

You’ve probably heard of the 5:2 diet, but what about the 16:8 diet? This trend is a newer and slightly easier version of the 5:2 diet - rather than eating normally for five days, before limiting your intake to 500 calories for two, the 16:8 diet encourages you to eat for 8 hours before fasting for 16. Most 16:8 dieters choose to fast between 8pm and 12pm the following day.

With intermittent-fasting diets such as the 16:8 or the 5:2, you are able to follow the standard balanced diet consisting of animal products and plant-based foods - it’s simply the amount of time that you’re able to eat that is limited.

Typical benefits associated with the 16:8 diet:

When followed correctly, the 16:8 diet could provide benefits such as:

  • Weight Loss
  • Reduced Risk Of Type 2 Diabetes
  • Reduced Oxidative Stress And Inflammation
  • Can Help To Reduce Blood Pressure, Cholesterol And Blood Sugar Levels
  • Improved Metabolic Features And Brain Health


Please note: Intermittent fasting is not suitable for everyone so it is recommended that you speak to your GP before choosing whether or not to adopt this diet trend.

How To Get Your Diet Off To A New Start

We understand how exciting it can be to kickstart a new routine, however, it pays to do some research before you dive into your new diet.

  • Take some time to gain a thorough understanding of the diet and what it entails.
  • Find a number of staple foods that you can perhaps buy in advance.
  • Consider vitamins and mineral supplements to safeguard your nutritional requirements.
  • Create a weekly meal plan using popular recipes ahead of the first few weeks.
  • Start a diary and make notes of how you feel in yourself and about your body to monitor your progress.


Of course, it’s important to be aware of the health risks of dieting and how adopting a new diet could leave you lacking in a number of key nutrients required as part of a healthy balanced diet. If you’re making plans to adopt a new diet this new year, it’s vital that you take steps to ensure you are getting a good amount of key vitamins and minerals.

Vitabiotics Wellman and Wellwoman vitamin supplements provide comprehensive, balanced formulas to safeguard your nutritional requirements.

If you’re looking to make the move to a vegetarian diet, make sure your vitamin supplements are suitable for vegetarians before taking them. We also have a guide for our vegan supplements, too.

How To Stay On Track With Your New Diet

  • Update your diary regularly, with any positives about the diet and any recipes that you are particularly keen on
  • If your goal is to lose some weight with the new diet, take progress pictures every couple of months - you’ll see a much more dramatic difference than you would on a daily basis
  • Tell your friends and family about your new diet - they can support you and stop you from falling at the first hurdle
  • Join online groups or follow social influencers that follow the same diet - you’ll gather plenty of tips, tricks and new recipes to try out from like-minded people


Keep in mind the reason you chose to adopt the new diet in the first place and know that, if it isn’t working, or if you’re not enjoying it, you don’t have to continue. With the right planning and preparation, you’ll be able to thoroughly your new diet and the perks that come with it over time.

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Sean Barber

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