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.
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.
1. Mediterranean Diet
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 (i.e., 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 in the Nutrition & Diabetes journal 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 is 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. (Tie) 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 from the NIH—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 an 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. (Tie) 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 in the Frontiers of Nutrition journal, 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 in the journal Appetite 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 a movement to better define and categorize different approaches to 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.
4. The MIND Diet
Moving up from the fifth spot on 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 of the brain.
Rather than a set meal plan, MIND's primary directive is to eat more of the 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 of 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 have been published is impressive. In one study in the Alzheimer's & Dementia journal 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 the Nutrition Journal of more than 6,500 participants with obesity found that the 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.
5. (Tie) 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 diets can be viewed on the Mayo Clinic's website.
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