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U.S. News & World Report has released its annual list of Best Diets Overall, and while the order is slightly different from last year's list, the top five picks of the 40 diets evaluated remain largely the same.
Here's how the decision
process worked: The list of Best Diets Overall was chosen by a panel of 27
experts in diet, nutrition, obesity, food psychology, diabetes, and heart
disease. The experts evaluated modern and popular diets based on seven
categories: the diet's safety, how effective the plan is for short- and
long-term weight loss, how easy it is to follow, its nutritional completeness,
and its potential for preventing or managing diabetes and heart disease.
The experts ranked the
diets in nine different lists, including Best Diabetes Diet, Easiest Diets to
Follow, and Best Plant-Based Diets. But the main list that took all seven
scored categories into consideration was the Best Diets Overall. To compile
this list, U.S. News & World Report combined the panel's ratings of the
seven categories, giving more weight to the long-term weight loss and safety
category scores.
Here are the eight plans
that took the top five spots for overall best diets—and three that ranked
lowest.
1.
Mediterranean diet helps you see results immediately
The Mediterranean diet
ranks at the very top yet again this year—the fifth year in a row, in fact. The
eating pattern has long been considered the gold standard for nutrition,
disease prevention, wellness, and longevity. The diet is rich in vegetables,
fruits, whole grains, nuts, pulses (ie, beans, lentils, peas, chickpeas), and
olive oil. It also calls for fish at least a few times per week and allows for
poultry, eggs, and dairy in moderation. It severely limits processed foods,
added sugar, and red meat and naturally provides a wide range of
anti-inflammatory antioxidants, including those from moderate amounts of red
wine. (Note: Wine is not a requirement of the diet, but one 5-ounce glass per
day for women and two for men is typical for those who follow the diet.)
Numerous studies have
shown that people who live in countries that border the Mediterranean Sea—and
continue to eat the region's traditional diet—live longer and have lower rates
of chronic diseases, including cancer and heart disease, the latter of which
remains the top killer of US adults, according to the Centers for Disease
Control and Prevention.
Proponents often cite a
2018 Italian study when discussing the diet's benefits. The study found that
following a Mediterranean diet was associated with lower levels of weight gain
and less of an increase in waist circumference over a 12-year period. And
research supports the diet's ability to improve outcomes for type 2 diabetes,
heart disease, obesity, and metabolic syndrome. Also on the pros list: the diet
is nutritionally sound and balanced and provides a diverse array of filling,
satiating foods and flavors.
However, there really
isn't one single Mediterranean diet. For example, people in Greece eat
differently from those in Italy and Spain. While the traditional diets in this
region share many of the same principles, the Mediterranean diet is an eating
style and way of life, not a rules-oriented diet. As such, there are no
guidelines for specific portions, calorie targets, or meal configurations, which
can be frustrating for some.
That said, you may lose
weight simply by shifting your intake away from processed foods and toward more
fiber- and nutrient-rich produce and whole foods. The diet also encourages at
least two and a half hours per week of moderate intensity activity, along with
a few days of muscle-strengthening exercises, though these can include
recreational activities like walking and gardening.
Besides there being no
one true set of strict rules to follow, another con is that the diet can
potentially be costly. Although, you can reduce your grocery bill by buying
certain foods like in-season produce, bulk grains, and canned beans. The diet
also generally requires cooking. If you'd like to follow the plan with a bit
more structure, consider consulting with a registered dietitian who can help
you determine how to plan Mediterranean meals tailored to your personal needs
and goals. You can also look for meal delivery services, cookbooks, and other
online resources that support the plan, of which there are plenty of options.
2.
DASH diet
Slotting in at number two
once again on the list is the DASH diet. DASH is an acronym for Dietary
Approaches to Stop Hypertension, but it's not just for people with high blood
pressure. DASH is promoted by the National Heart, Lung, and Blood Institute,
which is part of the National Institutes of Health. This plan borrows elements
of the Mediterranean diet, but it is a very specific eating pattern. In
addition to being effective for reducing blood pressure, the highly researched
DASH diet has been shown—including by a 2021 study—to promote weight loss,
protect heart health, and lower the risk of type 2 diabetes and stroke.
DASH recommends specific
portions from various food groups, depending on a person's daily calorie needs.
For example, a 1600-calorie DASH diet (a typical calorie level for a woman over
40) includes the following:
6 servings of grains
daily, with en emphasis on whole grains
3-4 servings of
vegetables daily
4 servings of fruit daily
2-3 servings of low-fat
dairy daily
3-4 ounces or less of
lean meat, poultry, or fish daily
3-4 servings of nuts,
seeds, and legumes per week
2 servings of fats and
oils daily
3 or fewer servings per
week of sweets
A maximum of 2,300 mg per
day of sodium
The word "diet"
may suggest a temporary or quick-fix approach, but DASH is meant to be followed
for the long haul. The plan is recommended as part of a lifestyle that also
includes limiting alcohol, coping with stress, being physically active, not
smoking, and getting plenty of sleep.
DASH has actually been in
existence for over two decades, and I have counseled many people about how to
follow the plan. It's fairly straightforward, and while the rate of weight loss
with DASH can be slow, it's sustainable long term. My one issue is the lack of
obvious alternatives to animal protein for those who are looking for a
plant-based plan. It's also a bit lower in healthful fats than I typically
recommend. Again, if you're looking to tailor the plan to your preferences,
consult with a dietitian for a customized DASH plan.
3.
The MIND diet
Moving up from the fifth
spot from last year's list, MIND combines aspects of the Mediterranean and DASH
diets to create an eating pattern designed to focus on brain health. Even
though its main targets include preventing dementia and age-related cognitive
decline, the MIND diet can be followed by anyone for weight loss and overall
wellness.
MIND specifically stands
for the Mediterranean-DASH Intervention for Neurodegenerative Delay. Because
both the Mediterranean and DASH diets have such strong research to support
their healthfulness, MIND highlights aspects of the two that are particularly
protective to the brain.
Rather than a set meal
plan, MIND's primary directive is to eat more of 10 brain-defending foods,
which are:
Green, leafy
vegetables—Aim for six or more servings per week.
All other vegetables—Get
in at least one serving a day in addition to your leafy greens, particularly
non-starchy veggies.
Nuts—Have five or more
servings weekly.
Berries—Eat them at least
twice a week.
Beans—Take them in at
least four times per week.
Olive oil—Use it as the
main prep and cooking oil.
Whole grains—Include at
least three servings per day.
Fish—Eat it at least once
a week, particularly fatty fish high in omega-3s, like salmon, sardines,
mackerel, trout, and tuna.
Poultry—Aim for un-fried
chicken or turkey twice a week or more.
Wine—Drink no more than
one glass daily, and make that glass a red wine.
The plan also lays out
five foods to avoid, as they have been shown to hinder brain health:
Butter and
margarine—Limit to less than 1 tablespoon per day.
Cheese—Stick to once per
week or less.
Red meat—Have no more
than three weekly servings.
Fried food—Limit to less
than once per week.
Pastries and sweets—Consume
no more than four times per week.
Since MIND is newer than
both the Mediterranean and DASH diets, there are fewer studies on its outcomes.
However, the research on its health benefits that has been published is
impressive. In one study of nearly 1,000 older adults, those who followed the
MIND diet most closely had a 53% lower risk of developing Alzheimer's disease
compared to those who deviated from it most.
U.S. News & World
Report cites a 2021 study, which found that the MIND diet may have protective
effects against Parkinson's disease. Starting MIND at about age 65 was
associated with delaying Parkinson's onset—up to about 17 years later for women
and eight years for men, according to the study.
As for weight loss, 2020
research in Nutrition Journal of more than 6,500 participants with obesity
found that following MIND had no impact on body weight or waistline size. One
possible reason for the lack of weight loss—and another downside of the MIND
diet—is a lack of information about how to transform its guidelines into
concrete meal plans and recipes. There are books and online resources to help,
but customizing the plan to your eating preferences and weight loss goals may
require some expert guidance.
4.
Flexitarian diet
"Food blogs were
aflutter this year over 'flexitarian,' the latest word in gastronomic
circles," the New York Times reported back in 2004. Nearly two decades
later, the diet is still going strong, tying at second for another year.
In a nutshell, a
flexitarian diet is primarily a vegetarian diet, with the occasional inclusion
of animal protein. Since the term began buzzing, numerous studies, including a
2016 research review, have shown that the shift toward a mostly plant-based
diet is tied to lower body weight and a reduced incidence of chronic diseases,
including improved markers of metabolic health, blood pressure, and reduced
risk of type 2 diabetes.
However, there is no one
way to follow a flexitarian diet—there is no one universal guideline on the
number of times per week animal products are consumed or on what the overall
makeup of a day's worth of meals should be in regards to servings of produce,
whole grains, etc. A study from 2021 found that young adults don't view
flexitarianism as an all or nothing approach—"one does not have to be a
full vegetarian or a meat eater, but can instead be something in between,"
the researchers wrote about the participant's outlook on the diet. There has
been movement to better define and categorize different approaches to the diet
for those who want a more concrete label, though. A 2021 study in the journal
Appetite segmented flexitarian diets into three types: climatarian (limit beef and
lamb consumption); one step for animals (eliminate chicken consumption); and
reducetarian (reduce all meat consumption).
The best way to follow
the overarching flexitarian plan for weight management and overall health is to
maximize your intake of whole, plant foods and minimize highly processed foods,
even if they are fully plant-based. In other words, opt for dishes like a grain
bowl made with leafy greens, veggies, quinoa, lentils, and tahini over a vegan
cheeseburger with fries.
If the bulk of your meals
is comprised of a variety of whole, plant-based foods and plant proteins, you
can enjoy occasional servings of animal foods while reaping a number of nutrients
and health benefits.
RELATED: What Is a
Semi-Vegetarian Diet, and Is It Healthy? We Asked a Nutritionist
5.
WW (formerly Weight Watchers) diet
WW ranks highly because
it is well-researched, long-standing, and not extreme in its approach. The
newest version, called the PersonalPoints Program, is customized based on each
member's personal food and lifestyle preferences. WW members have access to
meal planners and more than 10,000 recipes; food, water, weight and activity
trackers; a restaurant database; on-demand workouts; 24/7 chats with a coach;
weekly progress reports; and more. The cost, which varies based on the chosen
plan, can be as low as about $13 per month for a three-month membership.
As for weight loss, U.S.
News & World Report cites a 2017 study that looked at more than 1,200
patients who were overweight or obese. Researchers found that assigning
participants to a WW program for at least 12 weeks was more effective than
providing brief advice and self-help materials for weight loss.
In my experience as a
dietician, WW can work well for people who on thrive on being part of community
and using digital tools and who also prefer an eating plan that provides
structure and accountability but that allows for flexible choices.
6.
TLC diet
TLC stands for
therapeutic lifestyle changes, and it's breaking its way into the top five this
year. Published by the National Institutes of Health, TLC advocates for taking
control of your heart disease risk by adopting a heart protective lifestyle.
The plan was originally created in 2002.
Designed as a way to
manage cholesterol, the TLC guidelines may also help you lose weight and lower
your risk of other chronic illnesses. The dietary component calls for:
25–35% of daily calories
from total fat, with:
Less than 7% of daily
calories from saturated fat.
Up to 10% of total
calories from polyunsaturated fat.
Up to 20% of total
calories from monounsaturated fat.
50–60% of total calories
from carbohydrate with:
20–30 grams per day of
dietary fiber.
Approximately 15% of
total calories from protein.
Less than 200 mg a day of
cholesterol.
Additional options for
reducing LDL cholesterol, including consuming two grams of plant stanols or
sterols per day or 10–25 grams of soluble fiber per day.
Only enough calories to
reach or maintain a healthy weight.
TLC also advises at least
30 minutes of a moderate intensity physical activity, such as brisk walking on
most, and preferably all, days of the week.
Because TLC recommends 20
to 30 grams of fiber daily, whole foods like vegetables, fruit, pulses, nuts,
and whole grains are encouraged. This also fits with the 200 mg per day limit
on cholesterol, as dietary cholesterol is not found in plant-based foods. And
the allowance of up to 20% of calories from monounsaturated fat makes TLC
avocado- and extra virgin olive oil-friendly, giving it some alignment with the
top-ranked Mediterranean diet.
In my opinion, though,
there are a handful of cons. The high percentage of calories from carbs and
modest allotment of protein may be slightly off base for some. In my practice,
I often cap carbs at 40% of calories for less active people or those with lower
energy needs, including older adults. And my active clients often require a
higher protein intake, depending on their exercise regime and goals.
The other challenging
aspect of TLC is translating the numbers into practical meals. Plus, many of
the diet's suggestions are also outdated, in my opinion. For example, one
suggestion is to opt for Jell-O as dessert, but that's high in sugar and low in
overall nutrients. With the current emphasis on whole foods and a reduction in
added sugar and highly processed foods, I believe TLC could use an update.
If you decide to give it
a try, consider modernizing the plan with a focus on whole foods. And if you
need help personalizing the plan based on things like food allergies or
intolerances, or how to adapt it to a very active lifestyle, consider meeting
with a registered dietitian nutritionist.
7.
Mayo Clinic diet
Staying tied in the fifth
position, the Mayo Clinic diet is from the highly esteemed US academic medical
center that focuses on integrated health care, education, and research. The
12-week program is based on research-backed, tried and true healthy habits,
including eating unlimited veggies and fruit, consuming whole grains and
healthy fats, and limiting sugar to what's naturally found in fruit.
The plan includes two
phases. The first, called "Lose it!," touts weight loss of six to 10
pounds in two weeks by focusing on lifestyle habits that are associated with
weight. After two weeks, the next phase, "Live it!," focuses on how
to consume your calories—though that's not something you have to count—in a
healthful, balanced way. The diet stresses a long-term, maintainable lifestyle
approach.
An all-new digital
version of the program is offered for $49.99 per month, or as low as $19.99 per
month if you sign up for a year. It includes meal plans, recipes, a food
tracker, virtual group video sessions, access to a private Facebook group,
at-home workouts, a psychological quiz to assess diet mindset, and guidance on
behavior change, nutrition, sleep, stress management, and goal setting. Sample
meals, based on various eating styles, such as vegetarian, healthy keto, and
Mediterranean can be viewed on the Mayo Clinic's website.
8.
Volumetrics diet
Many people believe that
weight loss requires eating less. That's absolutely not the case, and the
Volumetrics diets proves it. The plan, which was originally developed by Penn
State nutritional sciences professor and researcher Barbara Rolls, PhD, more
than 20 years ago, is all about filling up by eating a larger volume of food,
while simultaneously slimming down.
While no foods are off
limits, the idea is to focus on energy density, aka the number of calories in a
given portion of food. Foods with high-energy density pack more calories for a
relatively small portion, whereas low-energy density foods are low in calories
for a larger volume.
Low-energy density foods
are encouraged. These include water-rich, non-starchy veggies and fruits as
well as broth-based soups. Whole grains, lean proteins, beans and lentils, and
low-fat dairy products are allowed in moderate portions. Breads, cheeses, and
higher fat meats are limited to small portions. And fried foods, sweet treats,
and candy are allowed sparingly.
Rather than laying out
exactly what to eat, you are able to choose. But when you select high-energy
density foods, your portions must shrink. The idea is to fill up on low-energy
density foods, which are generally healthier and more nutrient-rich, like
salads, broccoli, and fresh fruit. For example, you can eat a cup of seedless
grapes, about the size of a tennis ball, for the same number of calories as two
small cookies. Keeping a food diary is encouraged.
Physical activity is also
encouraged, starting with an additional 150 steps per day, with a goal of
eventually hitting 10,000 steps daily.
The plan estimates a
weight loss of one to two pounds per week, but while the plan is
research-backed, the research is a bit dated. However, several studies,
including some conducted by Rolls herself, support the overall approach, in
terms of weight loss outcomes.
One key pro to the
Volumetrics diet is that no food is completely off limits. Plus, the diet
emphasizes how to build in can't-live-without splurges in a balanced way, which
better supports long-term sustainability.
As far as cons, the diet
does require a good understanding of Volumetrics, which involves learning about
the various calorie levels of foods in relation to both portion sizes and
nutrient levels, which may be cumbersome for some. And truth be told, the
premise may not always hold true. For example, I often feel far more satisfied
by a mere quarter cup of nuts, a few tablespoons of nut butter, half of an
avocado, or a few squares of dark chocolate compared to a much larger volume of
popcorn, raw veggies, or fruit. In other words, volume alone doesn't always
correlate with satisfaction. Also, the approach could encourage filling up on
low-calorie, highly processed "diet" foods, including those made with
faux sugars. Not only are these products devoid of nutrients, but the
artificial sweeteners may affect appetite regulation.
If you try Volumetrics,
focus on upping your portions of low-calorie whole foods first, balanced with
moderate to smaller portions of higher calorie whole foods, and
can't-live-without treats in moderation.
A
final note about diets
In my experience
counseling many people over the years, I have come to a few solid conclusions about
diets. First, if a diet helps you lose weight but compromises your physical or
emotional well-being or social life, it's not a healthy, sustainable option.
Second, keeping weight off is about developing habits you can stick with long
term. If you can't realistically see yourself following a given diet six months
or a year down the road, it's probably not the right approach for you and will
likely result in regaining all—and then some—of the weight you lose. Third,
weight management and health aren't about being restrictive. The ultimate
formula is really about balance and quality of life. Those concepts aren't as
sexy as a trendy, new diet, but it's the ultimate win-win for weight loss and
wellness.
(Quote : health.com)
Viewcustomized diet guides HERE
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