From Atkins to The Zone: Weight loss experts reveal the '90s and '00s diets still worth trying in the Ozempic era... and the 'nonsense' fads to avoid
When it comes to slimming down, Ozempic seems to be the way forward for many.
The results for those using semaglutide are nothing short of miraculous, but for those who are wary of the side effects, losing weight the old-fashioned way with diet and exercise can still be the better option.
Of course, finding a diet that works and sticking to it isn't always easy. If you need proof of that, just look at the dozens of weight loss fads that have come and gone over the decades.
With modern-day diets often straying into extreme territory (the baffling 'carnivore diet', for example, where you only eat meat and eggs and banish all vegetables), many women are looking back to a simpler time for inspiration.
There were many diets to rise and fall in the 1990s, the decade Gen X came into adulthood, when we listened to Nirvana and the Spice Girls, still watched MTV, and sitcoms like Friends and Seinfeld were our Netflix.
Some of those diets are still around today, even though they aren't as popular as they used to be - such as Adkins - while others have vanished without a trace.
Sydney-based dietitian and author Susie Burrell breaks down the diets from the '90s (and '00s and '10s) that are worth a shot in 2025 - and the ones to avoid at all costs.
Diets to avoid
Sydney-based dietitian and author Susie Burrell (pictured) lifts the lid on which '90s and '00s diets actually work - and the ones to avoid at all costs
The Alkaline diet
Promoted by supermodel Elle Macpherson and more recently Spice Girl Victoria Beckham, the Alkaline diet is a low-carb, high-protein approach.
It's based on the theory that eating certain foods will change the pH balance of your body and blood which will, in turn, aid weight loss.
The only problem is... there is no scientific evidence of this.
'While it may be tempting to try anything endorsed by a supermodel, the issue with the Alkaline Diet is that it is based on scientific nonsense,' Ms Burrell tells me.
The eating plan involves consuming 80 per cent 'alkalizing foods', such as fruits, vegetables, tofu, nuts and herbal teas, and 20 per cent acid-forming foods, such as meat, rice, pasta, cheese, alcohol, coffee and sugar.
Ms Burrell says the premise of the diet is that an alkaline body is the key to new cell generation and disease prevention.
'While what we consume orally can affect our urinary pH, the body has an unwavering ability to maintain a steady pH in the bloodstream no matter what foods we consume,' she says.
'So save your money on this one.'
The Atkins diet
The Atkins diet is another low-carb eating plan which was developed in the 1960s by heart specialist Robert Atkins, and gained popularity in the 1990s - especially when it was endorsed by svelte celebs such as Julia Roberts and Renée Zellweger.
Ms Burrell explains that on this plan, carbohydrate-rich foods are avoided in favour of high-fat foods to shift the body into a physiological state called ketosis, or fat burning.
The Alkaline diet is based on the theory that eating certain foods will change the pH balance of your body and blood; however, there is no scientific evidence of this
'While this is an effective weight-loss regime, the greatest issue is that it is not easy to achieve ketosis,' she says.
Ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates.
Ms Burrell notes this diet can be difficult to maintain long-term and has several potential side effects, including constipation, bad breath, headaches and sugar cravings.
Unconvinced by the nutrition pattern and long-term health benefits, Ms Burrell advises: 'There are much better programs out there.'
Carnivore diet
One of the more recent fad diets, carnivore is a product of the late 2010s backlash against veganism which peaked in popularity in that decade.
Consuming only animal-based foods can have benefits, and advocates of the diet have provided compelling anecdotal testimony, but the consensus among doctors and dietitians is that it is too extreme and puts you at risk of malnutrition.
It is very high protein with no processed carbohydrates, which isn't bad at all, but the lack of nutritional balance is the main problem.
There is evidence the diet can improve blood pressure, but it's unlikely to be sustainable in long term and the lack of fibre can lead to constipation.
'From a health perspective, the diet is too high in fat and protein and lacks the nutrients plant foods offer - including dietary fibre, vitamins and minerals known to be health promoting long term,' says Ms Burrell.
'No nutrition professional is a fan of these extreme dietary approaches.'
BEST TO TRY
5-Factor Diet
Rather than eating three large meals a day, the 5-Factor Diet involves eating five small, balanced meals per day with five different components.
Created by Harley Pasternak in the mid-2000s and endorsed by Katy Perry, the diet promotes weight loss, improves blood sugar control, heart and brain health, and is easy to follow.
'Novel in theory, nutritionally the diet translates into a relatively balanced, healthy way to lose weight - if you have the time and energy to create five of these very specific meals each day,' Ms Burrell says.
The different food components include a low-GI carbohydrate, good fat, protein, fibre and sugar-free beverage along with 25 minutes of exercise.
Each meal should also contain protein, complex carbohydrates, fibre, healthy fats and fluids.
The diet allows for up to 1,300 calories a day and suggests not eating after 7pm. It also allows for one 'cheat day' a week.
The Zone diet promised to banish unwanted kilos by focusing on a macronutrient balance of 40 per cent carbs, 30 per cent protein and 30 per cent fat. It was popular with celebrities, including Friends actress Jennifer Aniston (pictured)
The Zone diet
Throughout the '90s, the Zone diet promised to banish unwanted kilos by focusing on a macronutrient balance of 40 per cent carbs, 30 per cent protein and 30 per cent fat.
It was popular among A-list celebrities, including Friends actress Jennifer Aniston who has always been known for her slim, toned physique.
'Slightly lower in carbohydrate than the average diet, overall The Zone is a relatively balanced eating plan that will support slow, yet sustainable weight loss,' Ms Burrell says.
'Although you do not have to buy specially formulated products to achieve these ratios, rather a wholefood based approach will still achieve the same results.'
There are seven strict rules to follow on the Zone Diet, including eating breakfast within an hour of waking up, consuming your next meal every four to six hours and consuming the 'right' amount of protein your body needs.
The Mayr Method
The Mayr Method diet, created by Australian doctor Franz Xaver Mayr in the 1920s, focuses on boosting gut health, supporting weight loss and cleansing the digestive system through mindful eating.
The diet typically has a strict calorie plan of a maximum of 600 calories per day if the goal is to lose weight.
There's also a significant element of mindful eating and regular exercise, Ms Burrell says.
'While the initial phases of the program are more suited to a celebrity visit to a health retreat, the dietary shift to fresh, whole, unprocessed foods including fish, fruits and vegetables creates a diet that is relatively easy to follow and one which is low in carbs and calories, which will support weight control long term.'
Ms Burrell says the initial phase of the program encourages a fasting regime to help cleanse the digestive system before following a diet in which snacking is banned.
Breakfast is a focus, though there is the option to skip the morning meal, while dairy and gluten intake should be limited. Raw foods are also avoided after 4pm.
Despite being stricter compared to alternative options, it doesn't require you to count calories or weigh food portions.
The Mayr Method diet, created by Australian doctor Franz Xaver Mayr in the 1920s, focuses on boosting gut health, supporting weight loss and cleansing the digestive system through mindful eating
Intermittent fasting - 80:20 and 16:8
Unlike certain fad diets from the '90s, the more recently embraced intermittent fasting is backed by science and focuses on when you eat rather than what you eat.
The premise is simple: Cycle between periods of eating and fasting to reap the benefits, including weight loss, blood sugar management and prevention of diseases.
Ms Burrell says there are many ways to fast, but a popular option is to eat your first meal later in the morning.
For example, the 16:8 method involves eating with an eight-hour window such as from 12pm to 8pm, reducing your calorie intake and burning fat during the fasting period.
'The 16:8 diet in particular is an effective way at supporting calorie restriction and is relatively easy to follow compared to the 5:2 diet which requires severe calorie restriction,' Ms Burrell says.
This type of eating has been around since the 1910s but had a mainstream resurgence in the 2010s.
