The 9 Best And Effective Diets, According To Experts

9 Best Diets Ranked, According To Experts

1. Mediterranean Diet – Best Diet Overall

From aiding weight loss to reducing the risk of chronic diseases, the Mediterranean diet does it all! It is a balanced dietary pattern that includes fatty fish, vegetables, fruits, nuts, olive oil, and whole grains. Michelle Dudash, an award-winning registered dietitian nutritionist, says, “The Mediterranean diet holds the top rank for being easy to follow and delivering proven results for improved heart health and blood sugar management, decreased risk of cancer, and increased longevity (3).”

Rima Kleiner, MS, RD, explains, “The Mediterranean-style diet is rich in vegetables, fruits, whole grains, beans and heart-healthy fats like nuts and seeds, seafood, olives, and olive oil. Compared to those who eat a Western-style diet, those on a Mediterranean diet consume far more vegetables, whole grains, and seafood.” Researchers found that adults who consistently followed a Mediterranean-style diet were found to have higher levels of short-chain fatty acids (SCFA) and bacterial diversity in the gut. This helps improve gut health and control inflammation, cognition, mood, and even anxiety and depression (4), (5).

2. Flexitarian Diet – Best For Weight Loss

Foods that help increase satiety, reduce calorie intake, and keep tastebuds happy are crucial for weight loss. The Flexitarian diet checks all these boxes. It is basically a plant-based diet with occasional consumption of fish, meat, low-fat dairy, and animal products. Diana Gariglio-Clelland, RD, says, “For a flexitarian-style diet that is primarily plant-based but also includes some meat and dairy, there is a low risk for nutrient deficiencies.”

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The Flexitarian Diet aligns with the “Meatless Monday” movement that encourages people to go meatless at least one day a week for health and environmental reasons.

The Flexitarian diet is good for weight loss because it limits the intake of animal products, which may contain hormones and antibiotics unless they are farm-raised or wild-caught (6), (7). Following a flexitarian diet also reduces calorie intake. The dietary fiber aids in digestion and helps reduce the risk of obesity, cardiovascular diseases, diabetes, and hypertension (8).

3. Plant-Based Diet – Best Diet For Diabetes

Diabetes occurs when blood sugar levels shoot up. The body is unable to either make insulin (type 1) and/or use insulin (type 2) (9). Sometimes, moms-to-be may also be diagnosed with gestational diabetes. Type 2 diabetes, gestational diabetes, and prediabetes can potentially be reversed through dietary changes. And the best diet to follow is a plant-based diet. Dr. Katie Takayasu, MD, says, “In my view, a healthy plant-forward diet would emphasize vegetables, fruit, healthy plant fats like olive oil, nuts, and seeds, whole grains, yogurt, buttermilk, and plant-based sources of proteins like beans, lentils, whole organic soy, and fermented foods.”

New York-based RD Jenn LaVardera says, “Plant-based diets have been linked with health benefits, including reduced risk of type 2 diabetes (10). Plant foods are nutrient-dense and provide health-promoting nutrients, including fiber and phytochemicals (compounds in plants with antioxidant properties) that you don’t get in animal foods.” Dr. Lynn K Wagner, MD, advises taking vitamin B12, C, D, iron, calcium, magnesium, and zinc supplements to reduce the risk of nutritional deficiencies.

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Plant-based diets have also been generally associated with lower greenhouse gas emissions and reduced land and water usage compared to diets rich in animal products.

4. DASH Diet – Best For Heart Health

Excessive sodium intake through salt or salty foods can increase the risk o

f hypertension and heart disease. To reduce the intake of salt and improve heart health, doctors and researchers formulated the DASH (Dietary Approach to Stop Hypertension) diet (11). Brenda Peralta, RD, says, “The DASH diet is a commonly known diet used to handle patients with high blood pressure. It has a list of foods to avoid and add to your diet. It emphasizes eating less processed foods, more natural foods (fruits, veggies, grains, and nuts), and limiting sodium consumption (1500-2300 mg per day).”

Dr. Kristina Hendija, MD, says, “The diet restricts sodium, sugars, and saturated fats, which are all bad for hypertension, to begin with. Avoiding these can help decrease the LDL (bad cholesterol) levels in the body. The meal plans can be flexible and easily found in grocery stores. It doesn’t focus on a single food group and is a balanced diet.”

5. Anti-Inflammatory Diet – Best For Reduced Disease

Chronic inflammation is the major cause of various diseases and conditions. Allergies, asthma, obesity, psoriasis, rheumatoid arthritis, inflammatory bowel disease, and even depression are linked to chronic inflammation. An anti-inflammatory diet, rich in omega-3, helps reduce inflammation and the risk of diseases (12), (13), (14), (15).

Dr. Liia Ramchandra, Pharm.D., Ph.D., recommends consuming celery, bone broth, wild salmon, broccoli, ginger, blueberries, walnuts, pineapple, bok choy, and dark chocolate. Heather Hanks, a nutritionist specializing in autoimmunity and chronic disease management, says, “Typically, an anti-inflammatory diet includes lots of fresh fruits and vegetables, nuts, organic meat, pasture-raised eggs, and healthy fats, such as olive, avocado, and coconut oils. It’s free from all processed foods, refined sugars, candy, soda, gluten, dairy, soy, and conventionally-raised animal products.”

She adds, “Grains, beans, and legumes tend to be a bit of a gray area. These foods contain a hard-to-digest, inflammatory compound called phytic acid that binds to the wall of the digestive tract, induces inflammation, and prevents the absorption of certain nutrients. For this reason, many people do not consider grains and legumes as suitable foods for an anti-inflammatory diet. However, you can make these foods less inflammatory by soaking them in water overnight before cooking them.”

6. MIND Diet – Best For Brain Health

The MIND diet is a nutritional strategy that delays and prevents neurodegeneration. It is a combination of the Mediterranean and DASH diets. Prof. Morris and colleagues at the Rush University Medical Center, the creators of this diet, found that it might lower the risk of Alzheimer’s (16), (17).

Jeanette Kimszal, RDN, NLC, says, “The MIND diet recommends an increase in berries and leafy green vegetables. It also recommends limiting animal products and foods high in saturated fat.” She adds, “The MIND diet also recommends consuming at least 3 servings of whole grains, a salad, one other vegetable, and a glass of wine each day. Nuts and beans are alternated as snacks. Poultry and berries should be consumed twice a week and fish at least once a week.”

A study states that the MIND diet provides antioxidants like folate, omega fatty acids, vitamin E, carotenoids, and flavonoids. This helps improve memory and learning and slow cognitive decline (18).

7. Vegan Diet – Best Diet For Body & Mind Balance

A vegan diet is a lifestyle followed by avoiding all animal products including dairy and honey. A study published in The American Journal of Clinical Nutrition confirms that people on a vegan diet have lower cholesterol levels, a healthy weight, and a reduced risk of high blood pressure and heart disease (19). According to Jeanette Kimszal, RDN, NLC, “Vegan diets can be beneficial for the mind and the body as they contain vegetables. With good vegetable consumption comes better nutrient intake.”

Vegan diets may improve gut health, which is essential for a healthy body and mind. More research is needed to know the connection between brain health and plant-based diets (20). Also, Jeanette Kimszal warns, “Some downsides to vegan diets: they can lack certain nutrients that are only found in animal foods and depending on what you eat, they could not be that healthy.” She advises taking vitamin B12, omega-3, and calcium supplements after consulting a licensed doctor. She also recommends avoiding unhealthy vegan foods loaded with preservatives, sugar, and additives.

A study included 516 participants with a mean age of 28.0 years who had been following a vegan diet for a median of 2.6 years. Their primary reasons for adopting a vegan diet were animal welfare (91%), environmental protection (73%), and health aspects (60%).

8. High-Protein Diet – Best For Building Lean Muscle

Proteins are the building block of muscles. Whether you want to gain weight or muscle or shed weight, a high-protein diet can help you. Research shows that a high-protein diet increases metabolism and prevents fat storage, facilitating weight loss (21). A high-protein diet is also beneficial for athletes and those who workout regularly to preserve lean muscle. It also aids in faster muscle recovery (22).

Jeanette Kimszal, RDN, NLC, recommends consuming protein from plant and animal sources. She says, “Animal proteins include meat, eggs, poultry, and dairy products. Plant-based protein foods include tempeh and other soy-based proteins, grains like farro, quinoa, and teff, nuts, seeds, and vegetables also contain some proteins.”

However, she cautions that a high intake of branched-chain amino acids can lead to metabolic disease. She says, “This usually occurs when there is a high fat intake along with protein. Animal protein foods may also be high in fat, so looking to plant-based proteins is a good way to keep protein high and fat low.” A high-protein diet that is not balanced with enough vegetables and whole grains also poses risks of kidney disease (23).

9. Low-Carb Diet – Best For Managing Insulin Levels

A low-carb diet focuses on reducing carbohydrate intake, emphasizing protein and healthy fats. By limiting carbs, the body shifts to burning stored fat for energy, aiding weight loss. Studies suggest that low-carb diets effectively promote weight loss and reduce appetite primarily by regulating insulin levels (24). Furthermore, cutting carbs can lead to decreased water weight and bloating, providing an initial rapid weight loss. This dietary approach proves advantageous for individuals aiming to manage blood sugar levels, making it beneficial for those with diabetes or insulin resistance (25). Overall, a low-carb diet can serve as a viable strategy for weight management and metabolic health, but individual adjustments and considerations are required for optimal results.

On another note, Lindsey, a blogger, shares her experience with following a military diet, a popular weight-loss regimen. She details the daily food plan and discusses the challenges she faced, including the difficulty of sticking to the diet and the limited snack options. She mentions, “I am happy with the results though and I hope that the weight I lost stays off now that I am back to eating my everyday diet (i).”

These are the 9 best diets that you can choose from. But the real question is, how to know which diet is the best for you? Scroll down to make the right decision.

What Is The Best Diet For You?

You first have to know what your goal is, your food habits, and your medical condition. For example, if you want to lose weight, you may choose either a Mediterranean diet or a Flexitarian diet. Opt for an anti-inflammatory diet to address inflammatory diseases like skin disorders, IBS/IBD, rheumatoid arthritis, obesity, etc. Similarly, vegetarians or vegans can go for a plant-based diet. Go for the MIND diet for improving memory and cognition. The DASH diet is ideal to control hypertension. A high-protein diet is a good bet to gain lean muscle mass and lose weight.

Now you know which diet is good overall and which one is best for you. But do you know which diet is not good and should be avoided? Scroll down to make the right decision.

What Is The Worst Diet?

Diets that do not have a balanced approach are considered unhealthy. A crash diet or liquid diet for weight loss is a strict no-no. Liquid diets are only prescribed by doctors and dietitians for people who will or have undergone surgery or are unable to chew and digest the food on their own. Keto is good for people with epilepsy and cancer, but it should not be used for weight loss. It was not created for weight loss, and its long-term effects are not well studied. Avoid a high-carb, high-sugar, and high-salt diet. Living on burgers, pizza, frozen foods, refined flour, white sugar, and trans fats not only causes weight gain but also increases the risk of diabetes and heart disease.

Frequently Asked Questions

Is keto or WW better?

While both fad diets are trending, weight watchers (WW) is considered a better weight loss diet than keto.

What is the 7 Day Challenge diet?

This challenge focuses on having heavy breakfasts, moderate-sized meals for lunch, and light meals or soups for dinner. While it may help you lose about 10-17 lbs of weight in a week, it may not be healthy and sustainable in the long term.

What diet works the fastest?

It depends on your BMI, fitness levels, health conditions, and personal weight loss goals.

What is the military diet for weight loss?

The military diet is a detailed 3-day weight loss meal plan that claims to help you lose up to 10 lbs in a week.

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Ritika DassPGDDPHN

   

Ritika Dass is a senior clinical nutritionist with more than 8 years of experience in analyzing the nutritional needs of individuals at various stages of life. She customizes therapeutic diet plans according to the age, gender, and clinical condition of her clients. She completed her graduation and post-graduation in Clinical Nutrition and Dietetics from Lady Irwin College, Delhi University, in...more

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Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...more

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Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

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