Coming Diet Trends for 2024
Are you struggling to lose weight and looking for some of the most effective diet trends that will shape 2024? If yes, then you are not alone. With increasing obesity rates across the globe, it has become essential to pay attention to our health and well-being. As we enter into a new decade of healthy living, we can expect new and innovative diet trends in 2024 that will promote healthy weight loss and boost our overall wellness. Let’s explore the future of weight loss and some of the most promising diet trends that are set to take the fitness world by storm. A healthy weight loss plan begins with changes to your lifestyle and not as much from weight loss tricks from nutritionists.
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What is the latest weight loss medication currently in development?
Among the weight loss drugs being studied in trials, Tirzepatide seems to be the most advanced.
Tirzepatide, also known as Mounjaro is a medication administered once a week that has been approved for treating Type 2 diabetes in adults. However, its manufacturer, Eli Lilly is also seeking approval for its use as a weight loss treatment. The initial data on Tirzepatide effectiveness looks promising.
According to a phase 3 trial conducted and published in July 2022 over 2,500 adults with obesity or overweight who took Tirzepatide for 16 months experienced a reduction of 15% to 20% in their body weight. Another phase 3 trial published in April 2023 yielded results; adults with overweight or obesity saw up to a 16% decrease in their starting body weight.
The FDA will evaluate this data on an expedited basis. There is potential for Tirzepatide to receive approval for weight loss treatment by 2023 or early 2024. A recent article from GoodRx Health provides information, on using Tirzepatide for weight loss.
How does Tirzepatide function to promote weight loss? Tirzepatide imitates two hormones, in the human body namely GIP (glucose-dependent insulinotropic polypeptide) and GLP 1 (glucagon-like peptide 1). It is the medication designed to interact with receptors (binding sites) for both of these hormones. This mechanism aids in reducing appetite and prolonging the feeling of fullness.
Tirzepatide mode of action is similar, to Wegovy, a medication that has already been approved for weight loss. However, Wegovy’s active ingredient, semaglutide solely targets GLP 1 receptors and not GIP receptors.
Which other weight loss medications are currently undergoing trials? Apart, from Tirzepatide there are weight loss drugs that are being tested in clinical trials. Some of them are currently in phase 3 studies while others are in phase 2 studies. Typically completing a phase 3 trial is the final step before a medication can be submitted for FDA approval.
One such medication is Retatrutide (LY3437943) which is administered through injections. Similar to Tirzepatide it targets GIP and GLP 1 receptors. Also focuses on glucagon receptors.
Animal studies have indicated that this three-pronged approach might result in weight loss compared to Tirzepatide. Data from a phase 2 trial involving humans supports this hypothesis. The manufacturer of Retatrutide Eli Lilly estimates that the medication could potentially help individuals lose up to 24% of their body weight within an 11-month period.
An advanced phase 3 study is currently underway to validate these findings with an expected completion date by 2025. If the data continues to show results it is likely that a request, for FDA approval will follow suit.
Oral semaglutide, a medication, in three FDA-approved forms known as Ozempic, Rybelsus, and Wegovy offers treatment options for Type 2 diabetes and weight loss. Ozempic is a medication while Rybelsus is a tablet. The effectiveness of semaglutide in promoting weight loss was examined in a phase 3 study called OASIS 1.
In May 2023 Novo Nordisk, the manufacturer of semaglutide released the results of the OASIS 1 study. Individuals who took a dose of semaglutide 50 mg had weight loss of up to 17% over a span of 15 months. These weight loss benefits are comparable to those observed with Wegovy.
Novo Nordisk plans to submit an application for FDA approval in 2023. Following submission, the FDA will review the application for months. If approved in course oral semaglutide would provide an injection alternative, to Wegovy.
CagriSema is a combined treatment that merges two medications, Cagrilintide, and Semaglutide, into a therapy. Cagrilintide imitates the hormone amylin aiding in feeling more satiated after meals. On the hand semaglutide replicates GLP 1.
According to the findings of phase 2 studies, it appears that CagriSema results in weight loss compared to using cagrilintide or semaglutide separately. Over a span of 7 months, individuals receiving doses of CagriSema experienced a weight reduction of 15% from their initial body weight.
A phase 3 study investigating CagriSema’s effectiveness, in weight loss commenced in November 2022. Is projected to continue until October 2026. As the trial progresses, we will acquire insights regarding the medication’s efficacy.
Ecnoglutide, also known as XW003 is a medication that is administered weekly through injections. It belongs to the GLP 1 agonist class. Is considered a longer-lasting alternative, to medications like Saxenda (liraglutide).
In a phase 2 trial, Ecnoglutide demonstrated effectiveness in reducing body weight compared to Saxenda. Participants receiving Ecnoglutide weight loss of up to 15% after 6 months while those using daily Saxenda saw weight loss of up to 9%.
Currently, Ecnoglutide is undergoing phase 3 studies, in China for the treatment of weight loss and Type 2 diabetes. These studies are expected to continue until 2024 and early 2025. Additionally, an oral form of Ecnoglutide is being evaluated in a phase 1 trial.
Mazdutide, also known as IBI362 is a medication that is administered under the skin once a week. It acts as a GLP 1 agonist. Also mimics the effects of glucagon.
According to the findings, from phase 2 studies conducted far, Mazdutide appears to be more effective in promoting weight loss compared to a placebo. Over a period of 6 months individuals who were given Mazdutide experienced, around 15% weight loss compared to those who received the placebo.
Similar to Ecnoglutide Mazdutide is currently undergoing three phase 3 studies in China.
Orforglipron, also known as LY3502970 is a pill that belongs to the GLP 1 class. In a phase 2 trial, it was discovered that Orforglipron has the potential to help individuals lose, up to 15% of their body weight within an 8-month period.
Currently, a phase 3 study is underway to evaluate Orforglipron’s effectiveness in managing weight in adults. The study commenced in June 2023. Is expected to continue until mid-2027. Additionally, another phase 3 study is being conducted to assess the safety and efficacy of Orforglipron for adults with Type 2 diabetes.
It’s worth noting that due to its design experts anticipate that Orforglipron will be relatively easy and cost effective to produce on a scale. Unlike other GLP 1 agonists, like Wegovy, which are comprised of peptides (small protein fragments) Orforglipron does not contain peptides. This distinction could potentially result in a weight loss medication.
There are a few medications currently, in the stages of development as potential weight loss drugs. These medications are undergoing phase 2 studies include:
- Survodutide (BI 456906); Survodutide is a medication that activates GLP 1 and glucagon receptors to Mazdutide. In a phase 2 study participants experienced weight loss of up to 19% of their body weight after 10 months. Phase 3 studies are in progress.
- Danuglipron (PF 06882961); Danuglipron is a pill taken daily similar to Orforglipron. Phase 2 data suggests that it can lead to a reduction in body weight of up to 9 lbs. (4 kg) compared to placebo after 4 months. Pfizer, the manufacturer plans to release study plans by 2023.
- PYY 1875 (NNC0165 1875); PYY 1875 is an injection administered weekly. Is believed to decrease appetite by mimicking the gut hormone peptide YY (PYY). Due to its mode of action, PYY 1875 is being studied as an additional treatment alongside Wegovy.
- APH 012; APH 012 is a medicine taken daily with the aim of replicating the metabolic effects of gastric bypass surgery for weight loss. Initial effectiveness data, for this medication is expected by 2024.
Bimagrumab (BYM 338); Bimagrumab is a medication infused once a month. Its purpose is to block activin receptors, which can aid in weight loss and promote the growth of muscle. Recent research has shown results. There is an upcoming phase 2 study scheduled until September 2025.
ARD 101 is a pill taken daily. It targets the ” taste receptors” in the system to help regulate appetite. A small phase 2 study suggests that ARD 101 reduces hunger by 2.5 times more than a placebo potentially leading to weight loss.
HU6 is a medication that assists in accelerating breakdown. A previous study indicates its effectiveness in reducing body fat, including liver fat and hidden visceral fat. The manufacturer of HU6 has planned two phase 2 studies.
Nabilone; Initially approved as a nausea medication this relative of cannabis concluded a phase 2 weight loss trial in May 2023. There haven’t been any announcements regarding plans, for a phase 3 trial.
High Protein Plant-Based Diet
One of the most popular weight loss diet trends that you can expect to see in 2024 is a high-protein plant-based diet. Veganism has been on the rise worldwide, and this trend will only continue to grow. A diet that is primarily based on plant proteins, such as beans, tofu, and lentils, can help you lose weight while promoting muscle growth and repair. Incorporating plant-based diets can also reduce the risk of chronic diseases such as heart disease and diabetes. Deciding on which healthy weight loss plan works best for you is key since we are all different from one another in our weight loss journey.
Intermittent fasting is another trend that will continue to be popular in 2024. This method involves alternating between periods of fasting and eating. A popular method is the 16/8 Method, where you fast for 16 hours and have an eight-hour eating window. Intermittent fasting helps to regulate blood sugar levels, reduce inflammation, and promote weight loss by promoting the body’s metabolism to burn fat more efficiently.
The flexitarian diet is a semi-vegetarian diet that involves primarily plant-based foods but with occasional meat and animal products. This method of dieting is flexible and can be tailored to suit individual needs. The flexitarian diet can help with weight loss while promoting overall health by increasing the intake of essential vitamins, minerals, and fiber.
In 2024, you can expect to see a rise in gut-friendly diets that promote healthy digestion, prevent inflammation, and boost overall health. Diet plans that revolve around whole foods such as fruits, vegetables, and whole grains can be effective in maintaining a healthy gut microbiome. Fermented foods such as kefir, kimchi, and kombucha can also improve digestion and boost the immune system.
In 2024, personalized nutrition is predicted to take center stage. Personalized nutrition is about tailoring your diet plan based on your individual DNA, lifestyle, and health goals. By analyzing your DNA, nutritionists and dieticians can design a diet plan that is specific to you, ensuring that you get the most out of the foods you eat.
With new and innovative diet trends on the horizon, 2024 is set to be an exciting year for health enthusiasts. The above-mentioned diet trends are already gaining popularity and offer a wide range of options to choose from. Whether you prefer a plant-based diet, intermittent fasting, or gut-friendly diets, it is essential to find a diet plan that suits your body, lifestyle, and health goals. By adopting a healthy diet and staying active, you can achieve your weight loss goals and lead a more fulfilling and vibrant life.
Top Tips for Effective Weight Loss
Weight loss is an essential aspect of achieving a healthy and fit lifestyle. However, it can be an arduous process that requires a lot of effort, time, and dedication. With the internet flooded with countless weight loss tips, it’s challenging to determine which ones are effective and which ones are not. I have compiled the top tips for effective weight loss that have been tried and tested by experts in the field. Weight loss tricks from Nutrionists are great, but it is 100% up to you if you want to succeed.
These tips are easy to follow, focused on a long-term healthy lifestyle, and the best part is they actually work! The future of weight loss does look promising from a medical stand-point. However, I beleive for long-term success that a healthy weight loss plan should rely on you and your life changing habits rather than totally relying on weight loss tricks from nutritionists.
Portion control: One of the biggest mistakes people make when trying to lose weight is eating too much, even when they’re eating healthy foods. Portion control is key to keeping the calories in check and ensuring that you’re getting the right amount of nutrition.
Try using smaller plates to make the portions look bigger, eat slower to give your body time to realize that it’s full, and avoid eating in front of the television or computer.
Drink plenty of water.
Drinking enough water is crucial for weight loss. Not only does it keep you hydrated, but it also helps to prevent overeating by making you feel full. Aim for at least eight glasses of water every day, and try to avoid sugary drinks that can add empty calories to your diet.
Focus on whole foods.
A healthy diet should consist of mainly whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are packed with nutrients that your body needs and help to keep you full longer. Avoid processed foods, which are often high in calories, sugar, and unhealthy fats.
Incorporate exercise into your routine.
Exercise plays a crucial role in weight loss by burning calories and building muscle. Aim for at least 30 minutes of moderate exercise every day, such as walking, jogging, or cycling. If you are unsure where to start, consider signing up for a fitness class or hiring a personal trainer.
Get enough sleep.
Sleep is often overlooked when it comes to weight loss, but it’s just as important as diet and exercise. Lack of sleep can disrupt your hormones, causing you to feel hungry and crave unhealthy foods. Aim for at least seven hours of sleep every night to keep your body functioning at its best.
10 Amazing weight loss tricks from nutritionists who share the future of weight loss.
Drink water before meals for a healthy weight loss plan.
By drinking water before meals, you lower your appetite and can reduce your calorie intake naturally. Research shows that drinking water before meals can lead to a more significant weight loss compared to those who don’t drink water before meals. Proper hydration is at the top of the list and the #1 weight loss trick from nutritionists. Regardless of the future of weight loss medications, water always remains on top of the list.
Fill up on protein.
Protein is essential when it comes to weight loss because it helps you feel fuller for longer, reducing the urge to snack. Aim to include a source of protein with every meal, whether that’s through meat, fish, beans, or tofu. Protein requires more energy from your body to digest, and it helps keep your metabolism high while you burn more calories.
Don’t skip meals.
Skipping meals might seem like an excellent way to cut calories, but in reality, it can lead to overeating later on. Skipping meals also slows down your metabolism as your body goes into conservation mode, making it harder to lose weight. Instead, make sure to eat regular, well-balanced meals throughout the day.
Eating mindfully means paying attention to the experience of eating, including the taste, smell, and texture of your food. By being present in the moment, you allow yourself to enjoy your food, leading to a more satisfying eating experience. This can help prevent overeating and promote weight loss.
Keep your portions in check.
One of the simplest ways to lose weight is to keep your portions in check. When it comes to eating, slow down and pay attention to your hunger and fullness cues. Try using smaller plates or bowls, and avoid eating while distracted (such as watching TV or scrolling through your phone).
Get enough sleep.
Sleep is essential when it comes to a healthy weight loss plan because it plays an important role in regulating your metabolism and hormone levels. Not getting enough sleep can disrupt these processes, leading to weight gain. Aim to get at least seven hours of quality sleep each night.
Cut back on processed foods.
Processed and packaged foods are often loaded with added sugars, sodium, and unhealthy fats, making it difficult to lose weight. Try to eat more whole, unprocessed foods like fruits, vegetables, whole grains, and lean protein sources.
Keep healthy snacks on hand.
Healthy snacks can be a great way to curb hunger and prevent overeating. Try snacking on fresh fruit, raw veggies, low-fat yogurt, or nuts and seeds. Be mindful of portion sizes, as even healthy snacks can still add up in calories.
Drinking enough water is crucial when it comes to a healthy weight loss plan. Not only does it help you feel fuller for longer, but it also helps your body burn calories more efficiently. Aim to drink at least eight glasses of water each day, and more if you’re exercising.
Find a support system.
Having a support system can be a significant factor in successful weight loss. Whether it’s a friend, family member, or support group, having someone to hold you accountable and provide encouragement can make all the difference.
The Case for Ditching Diets and Embracing Intuitive Eating
Do you think dieting is the solution to all your health and weight problems? For years, the diet industry has pushed the message that losing weight is the key to a healthier life and that following strict diet plans is the only way to achieve it. However, dietitians are now urging people to stop dieting and adopt a new approach called intuitive eating. This approach as a healthy weight loss plan is gaining quite a bit of traction.
This approach focuses on listening to your body’s needs and eating in a way that feels good, rather than following strict food rules. Let’s discuss why intuitive eating is gaining popularity, why diets are not sustainable, and how you can start your journey toward intuitive eating.
Why Diets Don’t Always Work
The problem with diets is that they are often restrictive, making it difficult to sustain them in the long run. When people go on a diet, they’re usually required to cut out specific food groups or restrict their calorie intake, which can lead to feelings of deprivation and frustration.
When you follow a diet, you’re more likely to feel guilty if you indulge in foods you’ve been restricting, which can lead to a cycle of bingeing and restricting. Diets can lead to a distorted relationship with food, where you’re more focused on calories and food rules, rather than nourishing your body.
The Benefits of Intuitive Eating
Intuitive eating is a non-diet approach to food that encourages you to listen to your body’s signals. It involves eating when you’re hungry, stopping when you’re full, and choosing foods that make you feel good. Intuitive eating is based on the idea that your body knows what it needs, and if you listen carefully, you can establish a healthy relationship with food without the need for strict food rules or calorie counting.
How to Practice Intuitive Eating
At its core, intuitive eating is about trusting your body and tuning into its natural cues. Here are some tips to help you get started:
Focus on hunger and fullness.
Pay attention to your body’s signals and eat when you’re hungry, stop when you’re full.
Practice mind-body connection: Eating mindfully and listening to your body’s needs can help you establish a healthier relationship with food.
Give yourself permission.
Allow yourself to eat the foods you enjoy without guilt or judgment. Food is not a moral issue, and there are no “good” or “bad” foods.
Let go of food rules.
Don’t follow strict food rules and restrictions. Instead, focus on eating a variety of foods that make you feel good.
Self-care is an essential part of intuitive eating. Prioritize rest, stress reduction, and gentle movement.
The diet industry has long pushed the idea that losing weight is the key to happiness and health. However, dieting is not sustainable, and it can lead to feelings of deprivation, frustration, and a distorted relationship with food. Intuitive eating focuses on listening to your body, trusting its natural cues, and eating in a way that feels good.
By embracing intuitive eating, you can establish a healthier relationship with food and develop a newfound appreciation for your body.
What a Healthy Weight Loss Plan Really Looks Like
A healthy weight loss plan is one that promotes long-term sustainable change. Quick weight loss methods may work initially, but they often lead to weight regain due to their unsustainability. A healthy weight loss plan starts with setting achievable goals that are based on realistic expectations. It should also be noted that weight loss is not a one-size-fits-all approach and should be personalized to an individual’s specific needs and preferences.
The cornerstone of a successful weight loss plan is a healthy diet. A balanced diet that includes whole foods such as fruits, vegetables, lean proteins, and complex carbohydrates is the foundation of any healthy weight loss plan. It’s important to prioritize nutrient-dense foods over calorie-dense foods. Moreover, portion control and mindful eating are important habits to cultivate.
An active lifestyle is also an important component of a successful and healthy weight loss plan. Incorporating physical activity into your daily routine not only helps burn calories but also strengthens your cardiovascular system, muscles, and joints. Resistance training and cardiovascular exercise have both been shown to enhance weight loss efforts. It is important to find an activity that is enjoyable and sustainable for the individual.
Healthy weight loss plans also take into account one’s mental well-being. Mental health is just as important as physical health and can impact one’s motivation, self-esteem, and ability to stay on track with their weight loss journey. Stress management and adequate sleep are essential aspects of a healthy weight loss plan.
Engaging in stress-reducing activities such as yoga, meditation, or journaling can help individuals better manage stress and maintain a positive attitude toward their goals.
A healthy weight loss plan is not a one-and-done deal. Consistency and patience are key to achieving long-term success. It’s important to remember that progress is not always linear and setbacks are a natural part of the process. Celebrating small successes along the way can help individuals stay motivated and on track toward their ultimate goal.
A healthy weight loss plan consists of realistic goals, a balanced and nutrient-dense diet, physical activity, stress management, and patience. Steer clear of quick fixes and fad diets that promise fast weight loss results. Instead, focus on making sustainable lifestyle changes that promote long-term success. Weight loss is a journey, and with commitment and consistency, it is achievable.
Can I lose weight by not drinking soda?
Yes. It is a straightforward and simple fact that cutting out soda can positively impact weight loss. Studies show that an average can of regular soda contains approximately 140 calories and over 38 grams of sugar. Consuming even one can of soda a day can lead to weight gain and health problems. By removing soda from your diet, you can reduce your daily calorie intake and, as a result, lose weight.
According to a recent statistic, individuals who quit drinking soda for just six months lost, on average, four pounds without making any other lifestyle changes. So, if weight loss is your goal, it’s time to ditch the soda and watch the pounds melt away.
Sugar and Calories in Soda
The high sugar content in most sodas makes it an unsuitable drink for someone looking to lose weight. A typical 12-ounce can of soda has around 150 calories and 40 grams of sugar. It is important to remember that consuming excess calories contributes to weight gain. The problem with soda is that it is easy to drink a lot of it without being aware of the number of calories you are consuming. When you drink soda, your body processes the sugar in it, and any excess sugar that is not needed is stored as fat.
Soda Replaces Water
When you consume soda, you replace water in your diet. Water is essential to the body and aids in metabolism, hydration, and digestion. Consuming soda does not benefit your body in any way when compared to drinking water. It does not satisfy thirst the same way water does and it does not quench your thirst. Consuming soda will only lead to dehydration because it has a diuretic effect, which makes you lose fluids.
Negative Effect on Metabolism
Soda negatively affects metabolism, meaning it affects the body’s ability to burn calories. It affects the liver, which is responsible for metabolizing sugar in your system. When you drink too much soda, you’re pushing your liver to the limit and leading to various health problems. Remember, soda is a highly acidic drink, and it causes imbalances in the body, which can lead to various health problems.
Tips to Cut Out Soda
Here are some tips to help you start cutting down on soda:
Replace soda with water, tea, or herbal tea.
Set small goals for yourself and stick to them.
Reward yourself for each milestone you reach.
Decide how much soda you will drink each day and stick to that limit.
Consider the benefits of drinking water instead of soda.
Cutting out soda is one of the first steps to losing weight and maintaining a healthy lifestyle. Soda is a drink that has a lot of calories and sugar, which makes it easy to over-consume and difficult for your body to metabolize. Overconsumption of soda negatively affects your metabolism and dehydrates your body, which leads to other health issues.
Remember, it takes small, consistent efforts to make lifelong healthy habits. So, replace soda with healthier alternatives, stay committed to your goals, and you’ll soon experience the positive results of your efforts.
Registered Dietitian Nutritionist
The University of Texas Southwestern