Top Nutrition Trends for Weight Loss in 2023

A nutritional diet is always the best place to start for those of us who want to lose weight. And while plant-based and climate-friendly diets gain popularity as society tries to do more to minimize its carbon footprint, these nutritional plans are also proving to be remarkably effective for weight loss.

Try as we might to fuel our bodies with the proper nutrients and vitamins, the truth is that people in the UK consume more ultra-processed foods than anywhere else in Europe. It’s expected that obesity and losing weight will continue to be a challenge for Londoners so long as half of their groceries consist of highly-processed foods offering very little nutritional value.

Despite all these facts, people are expressing a desire to eat healthier.

Fortunately, we got the inside scoop on the newest trends in dieting and nutrition from personal trainers and health professionals who work on the cutting edge of modern fitness. The most interesting dynamic we’ve seen in these trends is the profound shift towards global sustainability in what we eat. Not only can we find ample nourishment in a diet that supports our environment, but we can also adopt these diets as a strategy to help us lose weight on a sustainable basis!

Before we take a closer look at the top trends in modern nutrition, we should share that there will always be popular diets like the “Delta” diet or Mediterranean diet. We’re not here to endorse or criticize any of them, but the fact remains that, as society becomes more digitally connected, there will always be new diets being promoted online. Before making any significant changes to your diet, it’s always prudent to discuss the topic with a doctor, dietician, or fitness professional.

Personalized Nutrition

As our society becomes more saturated with information, new science and innovations are being adopted by dieticians and fitness professionals to help them better understand how to personalize their dietary recommendations based on the unique factors of their clients. Welcome to the brave new world of personalized nutrition.

Personalized nutrition (or precision nutrition) is an emerging trend that allows professionals to obtain and analyze crucial bits of client data to create diet plans that are tailored to their unique chemistry and physiology. For example, personalized nutrition takes factors like genetics, metabolic responses to certain foods, and eating patterns into consideration when creating a new diet. That’s an approach that can be highly effective in helping clients lose weight and keep it off.

Plant-Based Nutrition

Diets that derive nutrition primarily from plant sources and whole foods are experiencing a meteoric rise in popularity right now. Not only are these plant-based diets championed for the minimal impact they have on the environment, personal trainers tell us that they’re also a very effective weight control strategy.

For example, nutrition that’s sourced primarily from whole foods and plants can supplement our diets with those much-needed sources of fiber which are crucial for curbing those hunger cravings. Plant-based diets also help us stabilize our blood sugar levels which can lead to consistent levels of energy. If you want more evidence, consider a recent study consisting of over 200 dieters. The group that ate a plant-based diet for 16 weeks lost significantly more weight than the group that did not.

It’s important to note that “plant-based” is not the same thing as “vegan.” The latter rules out any sources of food that come from animal products like dairy, meat, fish, or eggs whereas “plant-based” diets allow for the consumption of eggs and dairy products such as milk and yogurt.

Climate-Friendly Nutrition

Global meat and dairy operations are sucking up a third of the earth’s fresh water supply. Climate-friendly nutrition is gaining popularity as more of us do our part to reduce our environmental footprint. People who prioritize the environment when it comes to their diets often stick to foods that promote the sustainability of the planet. Much like plant-based nutrition, people who adopt a climate-friendly nutritional plan lean more towards plant sources and less so towards animal products. Ultimately, client-friendly diets consist of a variety of fruits, veggies, nuts, and whole foods (whole grains).

Personal trainers are particularly supportive of climate-friendly diets as a weight loss strategy because of how they limit our intake of sugar and highly processed foods.

Mindful Nutrition

Mindful nutrition is perhaps the most interesting nutritional trend we discovered. Like the other trends on our list, mindful nutrition is also enjoying a rise in popularity. This is a dietary practice that is helping society redefine their relationship with food. The hallmarks of this diet can be seen in the intentional efforts that are made to slow down and appreciate our food. For example, rather than rushing through our meals, those who practice “mindful nutrition” try to truly experience the sounds, aroma, and textures of their food. By going through this process, we become more aligned with our body’s signals and that can lead to improved levels of mental and physical fitness.

We still wanted to learn more about how mindful nutrition could be applied as a weight loss strategy. To find out, we spoke with a group of personal trainers in the Canary Wharf area on the eastern end of London to get their opinion. What we learned is that practicing mindful nutrition means consuming our meals at a slower and deliberate pace. That process often leads to the consumption of fewer calories as people build a greater awareness of that “full” feeling that tells us to stop eating. Another reason that personal trainers support mindful nutrition as a weight loss strategy are the studies that demonstrate how “mindful eating” can be used to combat the occurrences of “emotional” or “stress” eating that leads to the consumption of additional calories.

A Word on Protein

Carbohydrates, fat, and protein are the three macronutrients that our bodies rely on to function. Protein always has a particularly important role to play in our nutrition, especially if our fitness goals include losing weight. Protein builds lean muscle mass. And the more muscle mass in our bodies, the more efficient our bodies will be at burning calories, even while we’re at rest.

The average adult needs need 25-30 grams of protein per meal to maintain muscle mass, even for those who live an active lifestyle. And yes! You absolutely can provide your body with all the protein that it needs by adopting a plant-based diet. A simple online search will guide you to some fantastic plant-based protein sources.

Society’s interest in improving the levels of mental and physical health we experience is witnessing phenomenal growth. Judging from our growing interest in plant-based and mindful nutrition, our interest is only poised to grow further in the future.

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