Choosing the right diet can be confusing with so many options out there. That’s why we’ve put together this guide to the best diets in the world. We’ve looked at the advice of top nutrition experts and done a lot of research to help you find the perfect diet for your needs. Whether you want to lose weight, improve your health, or just eat better, there’s something here for you.
Key Takeaways
- The Mediterranean Diet is known for its heart-healthy benefits and focus on fruits, vegetables, and whole grains.
- The DASH Diet helps lower blood pressure through a balanced intake of nutrients and reduced sodium.
- The Flexitarian Diet is a flexible approach that emphasizes plant-based foods while allowing occasional meat.
- WW, formerly Weight Watchers, offers a point-based system to help manage food intake and promote weight loss.
- The MIND Diet combines elements of the Mediterranean and DASH diets to boost brain health and reduce the risk of Alzheimer’s.
Mediterranean Diet
The Mediterranean diet is a way of eating that focuses on minimally processed, plant-based foods. It includes fruits, vegetables, nuts, beans, whole grains like whole-grain pasta and bread, olive oil, and small amounts of fish, eggs, dairy, and meats. This diet is inspired by the traditional eating habits of people living in countries bordering the Mediterranean Sea, especially Southern Italy and Greece.
Key Components
- Fresh fruits and vegetables
- Whole grains, nuts, and legumes
- Fish
- Extra virgin olive oil
Health Benefits
The Mediterranean diet has been shown to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers, and depression. In older adults, it can lead to a decreased risk of frailty and better mental and physical function.
The Mediterranean diet is not just a diet but a lifestyle that includes enjoying meals with family and friends, being physically active, and choosing a variety of nutritious foods.
DASH Diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, was developed after researchers observed that people who follow plant-based diets, such as vegans and vegetarians, tend to have lower blood pressure. This diet focuses on fruits, vegetables, and lean proteins like chicken, fish, and beans. It limits red meat, salt, added sugars, and fats.
Key Features
- Emphasizes fruits and vegetables
- Includes lean protein sources like fish, poultry, and beans
- Low in red meat, salt, added sugars, and fats
How to Adapt
- Eat more vegetables and fruits.
- Swap refined grains for whole grains.
- Choose fat-free or low-fat dairy products.
- Opt for lean protein sources like fish, poultry, and beans.
- Cook with vegetable oils.
- Limit foods high in added sugars, like soda and candy.
- Avoid foods high in saturated fats like fatty meats and full-fat dairy.
Benefits
- Effective for managing blood pressure
- Encourages heart-healthy foods
- Supports overall health
Drawbacks
- May require significant dietary changes
- Can be challenging to implement
- Individual results can vary
The DASH diet is a great way to improve your health by focusing on nutrient-rich foods and reducing harmful ones. It also highlights the importance of D3 K2 and Vitamin ADK benefits for overall well-being.
Flexitarian Diet
The Flexitarian Diet blends the words "flexible" and "vegetarian." It encourages mostly plant-based eating but allows for occasional meat or animal products. This diet offers the most flexibility among popular diets. You set your own rules to reduce meat and dairy at your own pace.
Benefits
- Promotes whole, unprocessed foods
- May lead to weight loss
- Reduces consumption of processed foods
- Supports environmental sustainability
Drawbacks
- Requires conscious choices for a balanced diet
- Can be challenging for those who prefer strict dietary patterns
- Individual adherence can vary
The Flexitarian Diet is ideal for those who want the benefits of a plant-based diet without fully giving up meat. It offers a balanced approach to eating that can be easier to stick to over time.
WW
WW, formerly known as Weight Watchers, has evolved significantly over the years. Its latest program, WW+, offers personalized recommendations not just for diet, but also for lifestyle factors like stress, sleep, and physical activity. The diet includes all food groups and focuses on wholesome foods such as fruits, vegetables, and whole grains.
Pros & Cons
- No foods are “off limits”
- Strong support network
- Program boasts a long list of “zero point” foods you can eat anytime
Cons:
- Meetings could be difficult to keep up with long term
- Foods high in saturated fats and sugar have high point values
Why We Picked It
If you like the structure of commercial diets, WW is a top pick. Many experts highlight its robust support network, which includes weekly meetings and a large online community. Instead of restricting certain foods, it emphasizes moderation, making it more manageable than other diet programs.
Our Experience
Our reviewer lost 5 pounds after trying WW for four weeks. Read our full Weight Watchers (WW) review to learn more about our experience.
WW is a flexible and supportive diet program that can help you achieve your health goals without feeling deprived. It’s a great option for those who prefer a structured approach to weight loss.
Additional Information
WW also incorporates holistic elements like Ashwaganda to help manage stress and improve overall well-being. This makes it a comprehensive program that addresses both physical and mental health.
MIND Diet
The MIND Diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a blend of the Mediterranean and DASH diets. It focuses on brain health and aims to reduce the risk of cognitive decline as people age. This diet emphasizes eating plant-based foods and limiting animal products and saturated fats.
Pros & Cons
- Combines traits of the Mediterranean and DASH diets
- Highlights leafy green vegetables and berries
- Research shows it can slow cognitive decline with age
- Weekly food targets might be challenging for some
Benefits
- Effective for blood pressure management
- Encourages heart-healthy foods
- Supports overall health
Drawbacks
- May require significant dietary changes
- Can be challenging to implement
- Individual results can vary
The MIND diet is a great option for those looking to support their brain health while enjoying delicious, nutritious foods.
Key Foods
- Green leafy vegetables
- Berries
- Whole grains
Additional Information
The MIND diet is one of the Top diets in 2024. It is often recommended alongside Men’s Multivitamin, Sea Moss Benefits, and Magnesium Supplements for overall health. For women, pairing this diet with the Best Women’s Probiotic can be beneficial. Additionally, incorporating Apple Cider Vinegar Gummy and the best fiber pills can enhance digestive health. For those into fitness, sports nutrition supplements can help in maximizing your workout with supplements. The MIND diet is also listed among the Top 5 diets in 2024.
Vegetarian Diet
The Vegetarian Diet excludes meat and seafood but includes plant-based foods like fruits, vegetables, grains, and dairy or plant-based alternatives. This diet is known for its safety and ability to boost heart health. It’s also a healthy option for people with diabetes.
Pros & Cons
- Good pick for people with diabetes
- Flexibility, as some subtypes allow for eggs and dairy products
- Research shows that eating lacto-ovo vegetarian is helpful for weight management
- More restrictive than other diets on this ranking
- Some vegetarians may need to supplement with nutrients like iron or calcium
Additional Information
This diet is associated with a lower risk of coronary artery disease and can protect against GI tract cancers. A lifelong adherence to a vegetarian diet is linked to a 35% lower risk of developing diabetes. Those who switch to a vegetarian diet after being non-vegetarian have a 53% lower risk of developing the condition compared to non-vegetarians.
A vegetarian diet is a terrific approach to get more plants into your eating plan, which is a key reason why it’s a diet winner.
Key Components
- Vegetables
- Fruits
- Grains
- Legumes
- Nuts and seeds
Noom
Noom is a weight loss program that focuses on building a balanced relationship with food. It uses a quiz to create a custom plan and estimated timeline for each user. The program includes tools for logging weight, food, and exercise to help manage your health.
Noom is ideal for self-starters who want to take control of their diet. It provides nutritional information, guides on what to eat using a color-coded system, and plenty of recipes. However, it doesn’t offer a full meal plan, so you’ll need to create your own plans for success.
Key Features
- Custom weight loss plans based on a quiz
- Color-coded system to prioritize food by calorie density
- Tools for logging weight, food, and exercise
- Over 45 million downloads and 45k+ 5-star reviews
Pricing
| Plan | Cost |
|---|---|
| Monthly | $70/month |
| Yearly | $209/year |
Noom emphasizes daily behavioral changes for long-term weight loss. It assigns users a “calorie budget” based on their personal goals.
If you’re looking for a program that helps you understand your eating habits and make lasting changes, Noom might be the right choice for you. Plus, it offers options like Pre workout supplements and Weight loss gummy to support your journey. Whether you’re interested in a gummy for weight loss or other tools, Noom has a variety of resources to help you succeed.
New Mayo Clinic Diet
The New Mayo Clinic Diet is a recently revamped program developed by a team of doctors and medical experts that emphasizes learning healthier habits. The program features a 12-week course, educational content and expertise from Mayo Clinic doctors, tools to log meals and measurements, and a range of meal plans from Mediterranean to High Protein. It also offers a “quick start” option for the Lose It! phase of the program that claims members can lose 6 to 10 pounds in two weeks.
Pros & Cons
- Takes a multi-faceted approach with educational content and fleshed-out meal plans
- Offers a range of meal plan options across different dietary preferences
- Offers a separate program for those with diabetes
- Costlier than others on this ranking
- Does not offer pre-packaged foods
Additional Information
The New Mayo Clinic Diet program also offers three-, six-, and 12-month plans at varying rates.
Ratings
All ratings are determined solely by our editorial team.
| Feature | Rating |
|---|---|
| Overall | 3.5 |
| Meal Plans | 4.0 |
| Educational Content | 4.5 |
The New Mayo Clinic Diet is a comprehensive program that helps you learn healthier habits and offers a variety of meal plans to suit different dietary needs.
Learn More
For more information, visit the Mayo Clinic Diet’s website.
Pescatarian
The pescatarian diet is a type of vegetarian diet that includes fish and other seafood. This diet is mainly plant-based but allows for the inclusion of fish, making it less restrictive than a fully vegetarian diet. It is praised for its ease of use and safety.
Health Benefits
Pescatarians often have a lower risk of obesity and cardiovascular issues. Studies show they tend to have lower BMI, blood pressure, and cholesterol levels.
What to Eat
- Fruits
- Vegetables
- Fish
- Dairy
- Eggs
Why Choose Pescatarian?
This diet is a great option for those who want the benefits of a plant-based diet but find a fully vegetarian diet too limiting. Including fish can make the diet more sustainable and enjoyable.
The pescatarian diet offers a balanced approach to healthy eating, combining the benefits of plant-based foods with the nutritional advantages of fish.
Ornish Diet
The Ornish Diet focuses on heart health by emphasizing fruits, vegetables, whole grains, and legumes. It promotes low-fat, low-sugar, and low-refined carb intake. This diet also includes stress management and exercise as key components.
Pros & Cons
- Does not completely ban certain foods
- Recommended foods include healthy carbs, fats, and plant-based proteins
- Framework includes aerobic exercise and stress management
Nutritional Guidelines
- No more than 10% of calories from fats
- No more than 10 milligrams of cholesterol per day
- Restricts sugar, refined carbohydrates, and white flour
Additional Information
- Followers are less likely to struggle with obesity or hypertension
- Associated with lower risk of diabetes and heart disease
- May require supplementation of certain nutrients
Conclusion
Choosing the right diet can be a tough decision with so many options out there. This guide has walked you through some of the best diets in the world, each with its own unique benefits and challenges. Remember, the best diet for you is one that fits your lifestyle and helps you meet your health goals. Always talk to a healthcare provider before starting any new diet plan. With the right information and a bit of planning, you can find a diet that works for you and helps you live a healthier life.
Frequently Asked Questions
What is the Mediterranean Diet?
The Mediterranean Diet is a way of eating based on the traditional foods and drinks of countries around the Mediterranean Sea. It includes lots of fruits, vegetables, whole grains, nuts, and olive oil.
How does the DASH Diet help with blood pressure?
The DASH Diet, which stands for Dietary Approaches to Stop Hypertension, helps lower blood pressure by encouraging the intake of foods rich in potassium, calcium, and magnesium, and by reducing salt.
What does it mean to be a Flexitarian?
A Flexitarian is someone who follows a mostly vegetarian diet but occasionally eats meat or fish. It’s a flexible approach to eating that emphasizes plant-based foods.
How does the WW program work?
WW, formerly known as Weight Watchers, uses a points system to help people make healthier food choices. Each food is assigned a point value, and members track their daily intake to stay within their points budget.
What are the benefits of the MIND Diet?
The MIND Diet combines elements of the Mediterranean and DASH diets to focus on brain health. It includes foods that are believed to improve brain function and reduce the risk of Alzheimer’s disease.
Is the Noom app effective for weight loss?
Yes, many people find the Noom app effective for weight loss. It uses psychology-based techniques to help users build healthier habits and make better food choices.