Ernährungstrends 2025 in der Fitnessszene – was wirkt wirklich?

Nutrition trends in the fitness scene in 2025 – what really works?

Introduction

Along with training, recovery, and mental strength, nutrition is one of the pillars of sustainable success in sports and everyday life. Especially in 2025, we will experience a wealth of new nutritional trends: plant-based diets, intermittent fasting, paleo, carnivore, or raw food – each of these approaches promises a decisive advantage. Many people are looking for that one "insider tip" that will lead to their goals faster: fat loss, muscle building, or a better body image.

But in my experience as a coach, there is no single, universal path. Trends are often tempting, but rarely sustainable in the long term.

Observations from practice – the full glass

I'm often asked by new clients for nutrition tips. The questions are precise, but they all have one thing in common: the desire for a secret ingredient, a supplement, or a method that will change everything. Whether it's a calorie-counting app, a specific eating time frame, or a new "superfood"—the hope for a shortcut is high.

When the glass—symbolic of knowledge—is already full, many people simply want confirmation of what they already believe they know. But if this knowledge were sufficient, their goals would have been achieved long ago. The first step, therefore, is to honestly analyze their own starting point: lifestyle, habits, health situation, and priorities.

Optimization instead of perfection

Counting calories can be useful, but it ranks low in the hierarchy of nutritional factors. In my experience, three principles are crucial:

  1. Optimization instead of perfection – Small, realistic adjustments have a stronger long-term impact than radical, complete changes. Eating more protein or mindfully planning a meal plan is more beneficial than changing everything immediately.

  2. Tolerance and well-being – It's not just what looks healthy on paper that's important, but how the body reacts. A list of individually well-tolerated foods is more valuable than complicated calorie plans.

  3. Frequency over exceptions – Regularity is key. A stable rhythm without constantly regretting individual meals leads to sustainable progress.

Nutrition trends 2025 – why I’m not a fan

I'm not a fan of trends—neither in training nor in nutrition. Anything sold as a "perfect solution" rarely lasts long.

Plant-based diet (plant-based / veganism)

Veganism can be beneficial to your health if implemented thoughtfully. However, simply being "vegan" doesn't automatically mean eating healthy. Many people underestimate the importance of missing amino acids or micronutrients.

Intermittent fasting

Fasting protocols like 16:8 or 5:2 can be useful for structuring eating patterns. But the effect usually lies in reducing the eating windows—not in the "magical" fast itself.

Raw food, Paleo or Carnivore

Extreme diets usually experience rapid rise—and often an equally rapid decline. They work in the short term because every change releases dopamine and awakens hope. But in the long term, strict restrictions or one-sided diets almost always lead to deficiencies and fail due to their suitability for everyday life.

Myths and misconceptions

  • “Vegan = automatically healthy” – only if there is sound knowledge.

  • “Low carb works for everyone” – not for strength athletes with high glycogen requirements.

  • “Supplements replace nutrition” – they are additions, not a basis.

Practical relevance instead of dogma

All dietary changes almost always show positive effects in the first few weeks. The reason lies not in the diet itself, but in the person: New things motivate, release dopamine, and reduce feelings of stress. But this effect fades. Therefore, the key question is not the fad diet, but the question: How can nutrition be optimized so that it fits into everyday life in the long term?

Our approach to individualized nutritional optimization

Our approach is based on three basic principles:

  1. Different goals – A CEO can't afford to suffer cognitive decline due to a severe calorie deficit. A full-time homemaker and mother, on the other hand, has different priorities due to daily stress – wellness and energy are paramount, while changes in body composition may be secondary.

  2. Different starting points – Every person brings with them unique experiences, eating habits, and health requirements. A "one-size-fits-all" approach, as often advocated for trends, falls short.

  3. Different demands in everyday life – nutrition must fit into work and family life. A "if it fits your macros" approach may be partially correct, but what's crucial is that performance and well-being are maintained in everyday life.

The most important point, however, is that for almost everyone, nutrition isn't a top priority in their daily lives. Yes, it's important—but in reality, a balanced diet is rarely a priority. This is precisely why many people resort to quick fixes and supposed miracle cures. Good nutritional counseling must take this tension into account.

Conclusion – Individuality instead of trend chasing

There's no such thing as the perfect diet. There's only the one that fits your lifestyle, your goals, and your daily routine. Diet trends can inspire, but they're never the only solution .

At Squat School Basel, we don't pursue a dogmatic approach, but rather practical, evidence-based nutritional counseling. Our goal is to combine nutrition and training in such a way that long-term health, performance, and well-being are ensured.

👉 If you would like individual nutritional advice, you can make an appointment directly via our homepage.

Back to blog