5 New Year’s Diet Resolutions You Can Actually Stick To

After the holiday indulgence, the New Year often feels like a reset button—a fresh start and a chance to tackle new goals. For many, that means focusing on better eating habits to shed pounds and boost overall health. The challenge? All too often, those well-meaning resolutions are so ambitious they fizzle out by February. But here’s the thing: you don’t need extremes to make progress.

This year, let’s skip the crash diets and unrealistic promises. Instead, focus on sustainable habits that can carry you through the year (and beyond). Ready to crush your New Year’s goals? Here are five practical and achievable diet resolutions—and tips to help you stick to them.

#1: Cut Back on Sugar 🍭

The Why: Many people consume more added sugar than they realize. On average, adults and young adults in the U.S. consume around 17 teaspoons of added sugar daily, totaling roughly 60 pounds a year—the equivalent of six 10-pound bowling balls! [*] 

High sugar intake has been linked to heart disease, obesity, cognitive decline, inflammation, and type 2 diabetes.[*][*][*][*] And let’s not forget about sugar crashes that leave you feeling irritable and more tired than before. 

The How: Identify where sugar hides in your diet—sodas, desserts, or even unexpected places like sauces and dressings. Sugar goes by over 60 names on ingredient lists (🤯), so save this list and refer to it when checking your foods and drinks. 

Replace sugary drinks with sparkling water or unsweetened teas, and try natural sweeteners like stevia when you want a little sweetness. Focus on eating whole foods, like vegetables and proteins, which are naturally lower in sugar and more nutrient-dense. 

#2: Cook More at Home 👨🏽‍🍳

The Why: Cooking at home gives you complete control over what goes into your meals, helping you avoid unhealthy ingredients and incorporate fresh, whole ingredients that support better health and weight management. Studies have shown that people who prepare most of their meals at home consume fewer carbs, sugar, and fat than those who cook less or not at all.[*]

The How: Start small by planning and prepping one or two home-cooked meals per week, gradually building up as it becomes a habit. Choose simple recipes that don’t require hours in the kitchen or lots of special tools—think stir-fries, soups, or roasted veggies with lean protein. If time is an issue, batch cooking and meal prepping on weekends can save you time during busy weekdays. 

#3: Prioritize Protein 🍗

The Why: Protein is the building block for tissues, muscles, organs, and other bodily structures. It plays a vital role in repairing and maintaining the body, supporting immune function, regulating metabolism, and contributing to satiety by reducing hunger pangs.[*] Some research suggests the RDA for protein may be set too low and suggests it should be increased (as outlined below) to better support functional needs:[*]

• For sedentary people: 1 g/kg body weight

• For moderately active people: 1.3 g/kg body weight

• For very active people: 1.6 g/kg body weight

The How: Aim to include protein in every meal, whether it’s lean meats like chicken or fish, plant-based options like tofu or lentils, or convenient choices like eggs or a half or full Keto Brick. 

Simple adjustments—like replacing a carb-heavy breakfast like oatmeal with a veggie scramble—can make this habit easy to maintain.

#4: Consider Trying Keto 🥓

The Why: The ketogenic diet focuses on low-carb, high-fat eating to encourage the body to burn fat for fuel instead of carbohydrates. By eating less than 50 grams of carbs daily, you trigger this fat-burning metabolic state, known as ketosis. 

Being in ketosis has been shown to help people lose weight (especially around the belly), improve cognition and energy levels, reduce inflammation, and better regulate blood sugar.[*][*][*]

The How: If you want to try Keto, begin by gradually lowering your carb intake and replacing those calories with foods rich in healthy fats, such as meat (yes, even bacon!), eggs, full-fat dairy, avocados, nuts, almond butter, flaxseed, olive oil, and cacao butter. Pair these fats with non-starchy vegetables like broccoli, bell peppers, asparagus, and mushrooms.

Not ready for a full Keto commitment? 😬 Consider a “low-carb” approach (50–150 grams of carbs per day), which can still deliver benefits without feeling overly restrictive. Meal tracking can also help you stay on track and ensure you’re hitting your macro goals.

#5: Reduce Ultra-Processed Foods 🍪

The Why: Processed food is any food or drink that’s been changed in some way when it’s made or prepared. Not all processed foods are unhealthy, but many ultra-processed foods are high in unhealthy fats (like trans fats) and added sugar. Some examples of ultra-processed foods are soft drinks, chips, ice cream, sweets, and some frozen meals.

Diets high in ultra-processed foods have been linked to an increased risk of health conditions like obesity, type 2 diabetes, and heart disease.[*] Swapping processed foods for nutrient-dense, whole-food options or healthy processed foods can help you feel better and enjoy more consistent energy throughout the day.

The How: Start by making simple swaps. Replace sugary granola bars with half a Keto Brick for a satisfying, nutrient-dense snack, or trade chips and dip for fresh veggie sticks with guacamole or hummus.

Reading labels can help you identify unnecessary additives and make smarter choices. When eating processed foods, the trick is looking for ingredient labels that have ingredients you can recognize (think nuts, whey protein, brown rice, berries, veggies, etc.) 

Start Small and Avoid the All-or-Nothing Mindset 🧠

When setting New Year’s diet goals, it’s easy to fall into the trap of thinking, “I have to give up all carbs forever starting January 1st!” But this kind of all-or-nothing mentality can quickly lead to burnout and make it harder to stick to your resolutions. Sustainable progress comes from making gradual, realistic changes—not from drastic, unsustainable overhauls.

Instead of focusing on perfection, start small. Pick one habit to work on, like reducing sugary drinks or cooking at home more often. Once that feels natural, add another change. Allowing yourself flexibility and room to grow makes it easier to build long-term habits that last.

Prepare for the New Year with Keto Brick 🎉  

Following through with your New Year’s diet resolutions doesn’t have to be complicated—especially with Keto Brick by your side. This shelf-stable, 1,000-calorie performance bar is designed with perfect keto macros: 81.5% fat, 12.5% protein, and just 6% carbs. This makes meal prep, snack time, and macro tracking a breeze. 

These handy bars come in animal protein and plant-based protein versions and are available in several crave-worthy flavors like Mocha Cream, Chocolate Malt, and Milk ‘n’ Cookies. Plus, they’re crafted with clean-label ingredients you can actually recognize and pronounce (no word salad here). Keeping these bricks on hand is a reliable, wholesome choice for anyone striving to reduce carbs, boost protein, and prioritize healthy fats. 

With Keto Brick in your corner, staying on track and crushing your New Year’s goals just got a whole lot easier 💪🏽