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.  

What are the seven ‘rules’ of the Zone diet? 

Rule 1: Always eat a Zone meal or snack within one hour of waking and aim to drink eight 8-ounce glasses of water a day.

Rule 2: A Zone meal should give you 4-6 hours of hunger control, a Zone snack 2-2.5 hours. You must eat every 4-6 hours after a meal or 2-2.5 hours after a snack, whether you are hungry or not, to stay in the Zone. In fact, the best time to eat is when you aren’t hungry.

Rule 3: Lack of hunger and clear mental focus are excellent indicators that you are in the Zone. Before every meal and snack always assess your hunger and mental focus. 

Rule 4: Every meal and snack starts with low-fat protein. Next add low-glycemic carbohydrates (eat more leafy green vegetables and fruits and limit pasta, breads, grains and starches) and ‘good’ fats (i.e. Extra Virgin Olive Oil). 

Rule 5: A typical serving size of low-fat protein is about the size and thickness of the palm of your hand. For most females, this is 3 ounces of low-fat protein and for males, this equals 4 ounces of low-fat protein. A typical snack contains 1 ounce of protein for both men and women. When you first begin, using a kitchen scale is helpful to measure the amount of protein. Soon, you’ll be able to eyeball these amounts at home, in restaurants and when ordering take-out. 

Rule 6: When it comes to low glycemic carbohydrates these should come primarily from vegetables and limited amounts of fruit. Simply divide your plate in three equal sections. Add the protein portion to one third and fill the remaining two-thirds of the plate with low-glycemic vegetables and small amounts of fruit. Don’t forget to add a small amount of fat, like olive oil. If you’d like, include a small salad at dinnertime (a great place to add some ‘good’ fat like Extra Virgin Olive Oil) too.

Rule 7: (optional) Take supplements 

Source: HubSpot 

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.

Susie Burrell’s favourite snacks to eat when you’re not hungry

POPCORN: Popcorn, a nutritious wholegrain, is a superfood when it comes to low-calorie snacking at just 30 calories per cup. This means you could wolf down several cups of popcorn and get the nutritional benefits of dietary fibre – and a little protein – for very few calories. The key is to seek out varieties that do not contain added fats or flavours or, better yet, pop your own.

FRESH TOMATOES: In Australia we usually reserve tomatoes for a salad but it is common to enjoy tomatoes as a snack in Europe – especially rich, vine-ripened tomatoes, sliced in half with a little pepper and salt. You could even add a drizzle of balsamic vinegar or feta cheese and still be able to enjoy this tasty snack for relatively few calories.

STRAWBERRIES: Regularly identified as a superfood – and for good reason – strawberries, like all berries, are packed full of dietary fibre, vitamin C and antioxidants, and contain few calories. In fact, you could demolish an entire punnet and still have consumed fewer than 100 calories in total, making them a perfect after-dinner snack, even if you dip them in a little melted dark chocolate.

MISO SOUP: While all broth-style soups are good choices from a calorie perspective, miso soup, made from fermented soybeans, is a particular strong option thanks to its high protein content and the fact it is a natural source of probiotics. Adding a cup or two of miso to your daily food plan only adds about 100 calories but gives you a big nutrient hit.

PASSION FRUIT: All fruit is relatively low in calories and rich in nutrition, but passion fruit is a particularly good option when it comes to low-calorie snacking because they offer just 10-15 calories in total per individual fruit. They take quite a long time to eat and the tart flavour helps to control the desire for sweet foods. This means passion fruit is another good option after dinner when you are trying to keep away from the chocolate and ice cream.

CUCUMBERS: There are plenty of veggies that make great snack options, including carrots, celery and capsicum, but cucumbers are top of the list thanks to their especially high water and low-calorie content. An entire Lebanese cucumber contains just 20 calories, is extremely filing and you can even buy snack-sized Baby Qukes that are easy to grab while you are working.

RYE CRISPBREAD: There are many cracker options in supermarkets, but there are a handful of European rye-based crackers that are exceptionally thin, which means they contain very few calories. With as little as 10-20 calories per crispbread, if you fancy a more substantial snack than fruits and raw veggies, a few rye crispbreads topped with a little Vegemite or jam can give you the salty or sweet hit you are looking for without blowing out your calorie intake.

To read Susie Burrell’s 5 in 4: The Art and Science of Losing Those Last Few KGs, click here.

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