Best Diets for 2024 (2025)

02/02/2024

The Weight Watchers Diet: A Flexible and Sustainable Way to Lose Weight and Keep It Off
Sahin Erdemir
Sahin Erdemir

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Sep 7, 2023

The Weight Watchers Diet is a popular weight loss program that has been around for over 50 years. It is based on the idea of mindful eating and portion control. Members of Weight Watchers track their food intake using a points system, and they can also attend weekly meetings to get support from other members and learn about healthy eating habits.

One of the special advantages of the Weight Watchers Diet is that it is a flexible diet. Members can eat a variety of foods, including fruits, vegetables, whole grains, lean protein, and healthy fats. They can also enjoy occasional indulgences. This makes the Weight Watchers Diet a sustainable way to lose weight and keep it off.

The Weight Watchers Diet aims to restrict energy to achieve a weight loss of 0.5 to 1.0 kg per week. This is a safe and sustainable rate of weight loss.

02/02/2024

What is the Flexitarian Diet?
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The Flexitarian Diet was created by dietitian Dawn Jackson Blatner to help people reap the benefits of vegetarian eating while still enjoying animal products in moderation.

That’s why the name of this diet is a combination of the words “flexible” and “vegetarian.”

Vegetarians eliminate meat and sometimes other animal foods, while vegans avoid meat, fish, eggs, dairy, and all other animal-derived food products.

Because flexitarians eat animal products, they’re not considered vegetarians or vegans.

The Flexitarian Diet has no clear-cut rules or recommended numbers of calories and macronutrients. In fact, it’s more of a lifestyle than a diet.

It’s based on the following principles:

Eat mostly fruits, vegetables, legumes, and whole grains.
Focus on protein from plants instead of animals.
Be flexible and incorporate meat and animal products from time to time.
Eat the least processed, most natural forms of foods.
Limit added sugar and sweets.
As a result of its flexible nature and focus on what to include rather than what to restrict, the Flexitarian Diet is a popular choice for people looking to eat healthier.

In her book, Jackson Blatner spells out how to start eating flexitarian by incorporating certain amounts of meat per week.

However, following her specific recommendations is not required to start eating in a flexitarian way. Some people following the diet may eat more animal products than others.

Overall, the goal is to eat more nutritious plant foods and less meat.

SUMMARY
The Flexitarian Diet is a semi-vegetarian style of eating that encourages eating less meat and more plant-based foods. Because there are no specific rules or suggestions, it is an appealing option for people who are looking to cut back on animal products.

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Possible health benefits
Eating flexitarian may provide several health benefits (1Trusted Source).

However, since there is no clear definition of this diet, it’s difficult to assess whether and how the researched benefits of other plant-based diets apply to the Flexitarian Diet.

Nevertheless, research on vegan and vegetarian diets is still helpful in highlighting how semi-vegetarian diets may promote health.

It appears to be important to eat mostly fruits, vegetables, legumes, whole grains, and other minimally processed whole foods in order to reap the health benefits of plant-based eating.

Decreasing meat consumption while continuing to eat many refined foods with lots of added sugar and salt will not lead to the same benefits (2Trusted Source).

Heart disease
Diets rich in fiber and healthy fats are good for heart health (3Trusted Source).

A study including more than 48,188 participants found that fish eaters and vegetarians had lower rates of ischemic heart disease than meat eaters, although vegetarians had higher rates of hemorrhagic and total stroke (4Trusted Source).

Fish eaters and vegetarians had 13% and 22% lower rates of ischemic heart disease than meat eaters, respectively (4Trusted Source).

This is likely because vegetarian diets are often rich in fiber and antioxidants that may reduce blood pressure and increase good cholesterol.

A 2020 review of 15 studies found that a vegetarian diet significantly lowered systolic and diastolic blood pressure as compared to an omnivorous diet (5Trusted Source).

Furthermore, a 2020 study on vegetarian, pescatarian, and flexitarian diets that included 10,797 participants found that those who adhered to any diet excluding/reducing meat intake had lower body mass index, total cholesterol, and blood pressure than those who ate meat (1Trusted Source).

However, flexitarian eating is meant to be primarily plant-based and will most likely have benefits similar to fully vegetarian diets.

Weight management
Flexitarian eating may also help you manage your weight.

This is partially because flexitarians often limit high calorie, highly processed foods and eat more plant foods that are naturally lower in calories.

Several studies have shown that people who follow a plant-based diet may lose more weight than those who do not (6Trusted Source, 7Trusted Source).

A review of studies in more than 1,100 people total found that those who ate a vegetarian diet for 18 weeks lost 4.5 pounds (2 kg) more than those who did not (6Trusted Source).

This and other studies also show that those who follow vegan diets tend to lose more weight than vegetarians and omnivores (6Trusted Source, 7Trusted Source).

Because the Flexitarian Diet is closer to a vegetarian diet than a vegan one, it may help with weight loss, but possibly not as much as a vegan diet would.

However, weight loss is not the primary goal of the Flexitarian Diet. It’s more focused on adding more nutrient-dense foods to your diet, such as fruits, legumes, and vegetables.

Diabetes
Type 2 diabetes is a global health epidemic. Eating a healthy diet, especially a predominantly plant-based one, may help prevent and manage this disease.

This is most likely because plant-based diets aid weight loss and include many foods that are high in fiber and low in unhealthy fats and added sugar (6Trusted Source, 7Trusted Source).

A study with more than 200,000 participants found that a diet that emphasized plant foods and was low in animal foods was associated with about a 20% reduced risk of diabetes (8).

Additionally, a plant-based diet that emphasized healthy plant foods was linked with a larger decrease (34%) in diabetes risk, while a plant-based diet high in less healthy plant foods was associated with a 16% increased diabetes risk (8).

The healthy plant food diet included foods such as whole grains, fruits, vegetables, nuts, legumes, and vegetable oils, and the less healthy plant food diet included foods like fruit juices, sweetened beverages, refined grains, and sweets (8).

Additional research found that in people with type 2 diabetes, the reduction in HbA1c (3-month average of blood sugar readings) was greater in people with plant-based diets than in those with conventional diets (9Trusted Source).

Cancer
Dietary patterns high in nutritious plant foods such as fruits, vegetables, and legumes and low in ultra-processed foods are associated with a lower risk of certain cancers.

Research suggests that vegetarian diets are associated with a lower overall incidence of all cancers, but especially colorectal cancers (10Trusted Source, 11Trusted Source).

A 7-year study on cases of colorectal cancers in 78,000 people found that semi-vegetarians were 8% less likely than non-vegetarians to get this type of cancer (11Trusted Source).

Therefore, incorporating more vegetarian foods by eating the flexitarian way may reduce your cancer risk.

02/02/2024

Diet Review: MIND Diet
Overhead View of Fresh Omega-3 Rich Foods: A variety of healthy foods like fish, nuts, seeds, fruit, vegetables, and oil
Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans? In this series, we take a look at some popular diets—and review the research behind them.

What Is It?
The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, or MIND diet, targets the health of the aging brain. Dementia is the sixth leading cause of death in the United States, driving many people to search for ways to prevent cognitive decline. In 2015, Dr. Martha Clare Morris and colleagues at Rush University Medical Center and the Harvard Chan School of Public Health published two papers introducing the MIND diet. [1,2] Both the Mediterranean and DASH diets had already been associated with preservation of cognitive function, presumably through their protective effects against cardiovascular disease, which in turn preserved brain health.

The research team followed a group of older adults for up to 10 years from the Rush Memory and Aging Project (MAP), a study of residents free of dementia at the time of enrollment. They were recruited from more than 40 retirement communities and senior public housing units in the Chicago area. More than 1,000 participants filled out annual dietary questionnaires for nine years and had two cognitive assessments. A MIND diet score was developed to identify foods and nutrients, along with daily serving sizes, related to protection against dementia and cognitive decline. The results of the study produced fifteen dietary components that were classified as either “brain healthy” or as unhealthy. Participants with the highest MIND diet scores had a significantly slower rate of cognitive decline compared with those with the lowest scores. [1] The effects of the MIND diet on cognition showed greater effects than either the Mediterranean or the DASH diet alone.

How It Works
The purpose of the research was to see if the MIND diet, partially based on the Mediterranean and DASH diets, could directly prevent the onset or slow the progression of dementia. All three diets highlight plant-based foods and limit the intake of animal and high saturated fat foods. The MIND diet recommends specific “brain healthy” foods to include, and five unhealthy food items to limit. [1]

The healthy items the MIND diet guidelines* suggest include:

3+ servings a day of whole grains
1+ servings a day of vegetables (other than green leafy)
6+ servings a week of green leafy vegetables
5+ servings a week of nuts
4+ meals a week of beans
2+ servings a week of berries
2+ meals a week of poultry
1+ meals a week of fish
Mainly olive oil if added fat is used
The unhealthy items, which are higher in saturated and trans fat, include:

Less than 5 servings a week of pastries and sweets
Less than 4 servings a week of red meat (including beef, pork, lamb, and products made from these meats)
Less than one serving a week of cheese and fried foods
Less than 1 tablespoon a day of butter/stick margarine
*Note: modest variations in amounts of these foods have been used in subsequent studies. [9,10]

Sample meal plan
Is alcohol part of the MIND diet?
Wine was included as one of the 15 original dietary components in the MIND diet score, in which a moderate amount was found to be associated with cognitive health. [1] However, in subsequent MIND trials it was omitted for “safety” reasons. The effect of alcohol on an individual is complex, so that blanket recommendations about alcohol are not possible. Based on one’s unique personal and family history, alcohol offers each person a different spectrum of benefits and risks. Whether or not to include alcohol is a personal decision that should be discussed with your healthcare provider. For more information, read Alcohol: Balancing Risks and Benefits.

The Research So Far
The MIND diet contains foods rich in certain vitamins, carotenoids, and flavonoids that are believed to protect the brain by reducing oxidative stress and inflammation. Although the aim of the MIND diet is on brain health, it may also benefit heart health, diabetes, and certain cancers because it includes components of the Mediterranean and DASH diets, which have been shown to lower the risk of these diseases.

Cohort studies

Researchers found a 53% lower rate of Alzheimer’s disease for those with the highest MIND diet scores (indicating a higher intake of foods on the MIND diet). Even those participants who had moderate MIND diet scores showed a 35% lower rate compared with those with the lowest MIND scores. [2] The results didn’t change after adjusting for factors associated with dementia including healthy lifestyle behaviors, cardiovascular-related conditions (e.g., high blood pressure, stroke, diabetes), depression, and obesity, supporting the conclusion that the MIND diet was associated with the preservation of cognitive function.

Several other large cohort studies have shown that participants with higher MIND diet scores, compared with those with the lowest scores, had better cognitive functioning, larger total brain volume, higher memory scores, lower risk of dementia, and slower cognitive decline, even when including participants with Alzheimer’s disease and history of stroke. [3-8]

Clinical trials

A 2023 randomized controlled trial followed 604 adults aged 65 and older who at baseline were overweight (BMI greater than 25), ate a suboptimal diet, and did not have cognitive impairment but had a first-degree relative with dementia. [9] The intervention group was taught to follow a MIND diet, and the control group continued to consume their usual diet. Both groups were guided throughout the study by registered dietitians to follow their assigned diet and reduce their intake by 250 calories a day. The authors found that participants in both the MIND and control groups showed improved cognitive performance. Both groups also lost about 11 pounds, but the MIND diet group showed greater improvements in diet quality score. The authors examined changes in the brain using magnetic resonance imaging, but findings did not differ between groups. [10] Nutrition experts commenting on this study noted that both groups lost a similar amount of weight, as intended, but the control group likely improved their diet quality as well (they had been coached to eat their usual foods but were taught goal setting, calorie tracking, and mindful eating techniques), which could have prevented significant changes from being seen between groups. Furthermore, the duration of the study–3 years–may have been too short to show significant improvement in cognitive function.

The results of this study showed that the MIND diet does not slow cognitive aging over a 3-year treatment period. Whether the MIND diet or other diets can slow cognitive aging over longer time periods remains a topic of intense interest.

Other factors

Research has found that greater poverty and less education are strongly associated with lower MIND diet scores and lower cognitive function. [11]

Potential Pitfalls
The MIND diet is flexible in that it does not include rigid meal plans. However, this also means that people will need to create their own meal plans and recipes based on the foods recommended on the MIND diet. This may be challenging for those who do not cook. Those who eat out frequently may need to spend time reviewing restaurant menus.
Although the diet plan specifies daily and weekly amounts of foods to include and not include, it does not restrict the diet to eating only these foods. It also does not provide meal plans or emphasize portion sizes or exercise.
Bottom Line
The MIND diet can be a healthful eating plan that incorporates dietary patterns from the Mediterranean and DASH, both of which have suggested benefits in preventing and improving cardiovascular disease and diabetes, and supporting healthy aging. When used in conjunction with a balanced plate guide, the diet may also promote healthy weight loss if desired. Whether or not following the MIND diet can slow cognitive aging over longer time periods remains an area of interest, and more research needs to be done to extend the MIND studies in other populations.

02/02/2024

What Is the DASH Diet? Everything You Need to Know, According to Registered Dietitians
You may be able to lose weight on this top-rated program, but it's really designed to help lower your risk of heart disease.

BY ZEE KRSTICPUBLISHED: FEB 28, 2020
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RICHARD DRURY
While it didn't enjoy the same spotlight this January, the DASH diet was crowned as one of the best diets in the United States in 2019 by U.S. News and World Report, putting it on the fast-track to cause buzz on Instagram feeds all year long. In fact, the DASH diet had earned this distinction for most of the 2010s, but unlike many of the other diets we've seen percolating in our social media feeds for the last few years, the DASH diet actually has overwhelming support from the medical community — largely in part because it was developed in the 1990s by a team of researchers funded by the National Institute of Health.

Believe it or not, scientists first created this diet plan in response to the rise of cardiovascular disease in the United States, and many doctors only speak about the specifics of the DASH diet with their patients if high blood pressure is a factor for them. The DASH diet targets high sources of sodium and artery-clogging sources of fat to empower dieters to better their own heart health, but in the process, it targets some ingredients that some experts may find controversial.

Stefani Sassos, MS, RDN, CSO, CDN, a registered dietitian within the Good Housekeeping Institute, says that while the Mediterranean diet is worthy of it's "best" title this year, the DASH diet remains one of her favorite picks of all time. If you're dealing with elevated blood pressure or other cardiovascular risks, there's no question about it; but even if you're looking to lose weight before hitting the beach this summer, the DASH diet may be safer for you compared to the keto diet or Whole30.

02/02/2024

An Easy Mediterranean Diet Meal Plan for Beginners
Our registered dietitians share a complete 7-day plan and food list to kick start your healthy eating goals.

BY STEFANI SASSOS, M.S., R.D.N., C.D.N., NASM-CPT AND AMY FISCHER M.S., R.D., C.D.N.UPDATED: JAN 6, 2023
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preview for Everything to Know About the Mediterranean Diet
Everything to Know About the Mediterranean Diet
by Men's Health US
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Sitting at a taverna enjoying a glass of wine, a delicious Greek salad full of the freshest veggies, and a delectable piece of grilled fish as you stare into the Aegean Sea sounds totally dreamy—but even if you can't spring for airfare to Santorini right now, you can enjoy the health benefits of the Mediterranean-style diet, which is as good for your heart and brain as it is for your taste buds.

Tons of research shows that consuming a Mediterranean-style diet filled with fresh fruits, vegetables, nuts, whole grains, seafood and heart-healthy fats can help to reduce the risk of strokes and total cardiovascular disease, including heart disease. It may also help in the prevention of type 2 diabetes. In fact, year after year, it is named the top diet by leading weight-loss analysts at U.S. News & World Report and our own Good Housekeeping Institute Nutrition Lab dietitians.

What is the Mediterranean diet?
Not as much a "diet" as a way of life (there is no calorie-counting). the Mediterranean diet originated from the lifestyle of the people who live in countries surrounding the Mediterranean Sea, including Greece, Italy, Spain and France. While there are certainly guidelines, there are no strict rules or restrictions; instead the emphasis is on enjoying healthy fats and plant-based recipes with a moderate amount of dairy and minimal amounts of red meat, processed foods and added sugar.

This balanced and sustainable way of eating does not require you to meticulously track carbs or eliminate any of your favorite foods or beverages (moderate amounts of red wine included!). In addition to encouraging healthy eating, the Mediterranean diet also emphasizes incorporating daily physical activity into your routine.

Mediterranean diet health benefits
One of the key benefits of the Mediterranean diet is that it is anti-inflammatory and can help maintain healthy cholesterol and blood pressure levels, as well as support good gut bacteria. In 2013, a team of researchers at the University of Barcelona who studied more than 7,000 participants documented drastic improvements in their heart health. A more recent study also found that elderly people may vastly improve brain function and their own longevity by adopting the Mediterranean diet.

Some of the science-backed health benefits of the Mediterranean lifestyle include:

Reduced risk of heart disease. You'll eat plenty of fatty fish, which is rich with heart-healthy omega-3 fatty acids, on this plan, while cutting down on red meat, which is higher in saturated fat. According to the American Heart Association, consuming fish at least twice a week can decrease the risk of heart disease and stroke. Additionally, low-sodium diets, such as the Mediterranean diet, can help to prevent and/or control high blood pressure.
Reduced risk of stroke. the Mediterranean diet may help to reduce bad (LDL) cholesterol, which is associated with an increased risk of a stroke. The diet encourages healthy fats, such as olive oil, which is rich in monounsaturated fat and associated with lowering bad cholesterol (LDL), while limiting saturated fats, such as butter and margarine, which can raise LDL.
Decreased risk of type 2 diabetes. Research shows that following the Mediterranean diet can be helpful in preventing and managing type 2 diabetes because it may improve insulin sensitivity and overall gut bacteria, due to being high in fiber and anti-inflammatory foods and lower in added sugars, refined grains and non-starchy vegetables.
Cognitive decline prevention. If you want to keep your brain sharper and healthier through you senior years, this diet can help: It emphasizes plant-based foods that are naturally rich in vitamins, minerals, antioxidants and fiber, such as vegetables, grains, nuts, seeds, legumes and fruits. According to some studies, following this type of diet may slow the progression of Alzheimer's disease and can help to reduce the risk of dementia.
Weight management. While the main goal of this eating plan is to stay healthy, it can help you slim down or maintain a steady weight as well. A recent study found that following the Mediterranean diet may lead to a reduced risk of obesity and may help prevent weight gain and reduce the risk of increased weight circumference.
Reduced risk of overall mortality. Best of all, you may live longer! Studies show that overall mortality risk is decreased when the Mediterranean diet is combined with physical activity.
Mediterranean diet top food list
There's no magic or trendy food ideas here: As with almost every legitimate healthy diet, this one emphasizes whole grains, fresh produce, lean protein and heart-healthy unsaturated fats. Add to that plenty of fatty fish (especially salmon recipes) and generous servings of legumes, nuts and seeds, and you have an easy-to-follow way to plan three filling meals a day. To help you get started, here is a list of foods to consider eating on the Mediterranean diet:

Eat mostly
Vegetables: artichokes, arugula, avocado, beets, bell peppers, broccoli, cabbage, carrots, celery, cauliflower, cucumbers, eggplant, kale, leafy greens, spinach, tomatoes, potatoes, sweet potato, turnips, zucchini
Fruits: apples, apricots, cherries, clementines, dates, figs, grapefruit, melons, nectarines, oranges, peaches, pears, pomegranates, strawberries, tangerines
Legumes, nuts and grains: almonds, barley, buckwheat, bulgur wheat, cannellini beans, chickpeas, couscous, farro, fava beans, kidney beans, lentils, navy beans, oats, orzo, pine nuts, pistachios, quinoa, walnuts
Healthy fats and vinegars: apple cider vinegar, balsamic vinegar, extra virgin olive oil, red wine vinegar
Herbs and spices: allspice, basil, bay leaves, cinnamon, cloves, coriander, crushed red pepper flakes, cumin, dill w**d, garlic powder, mint, nutmeg, onion powder, oregano, parsley, rosemary, sage, smoked paprika, sumac, thyme, turmeric, za’atar
Other essentials: olives, sesame seeds, tahini
Eat in moderation
Dairy and cheese: feta, goat and sheep cheeses, Manchego, Parmigiano Reggiano, ricotta, yogurt, eggs
Seafood and meat: chicken, fish, shellfish, red meat (lean cuts)
Drink
Stay hydrated by sipping on calorie-free beverages like water, seltzer, unsweetened tea and black coffee.
Enjoy an occasional glass of dry red or white wine.
Foods to limit on the Mediterranean Diet
Nothing is strictly off-limits on this plan, but there are certain foods that are higher in saturated fat, simple carbs, and sugar that you'll want to put on the “once in a while” list rather than every day. These include:
• Red meat
• Processed meat (sausage, cold cuts, bacon)
• Processed foods (shelf-stable cookies, chips, boxed mac-and-cheese, any kind of "nugget")
• Sugary beverages and candy
• Refined grains (white rice, white bread, pasta, crackers)
• Butter (use olive oil instead)
• Alcohol other than red or white wine

Snacks to eat on the Mediterranean Diet
If you like to nosh throughout the day, no worries: There are plenty of tasty snacks that can satisfy your mid-afternoon munchies on this plan, which include plenty fiber and healthy fats:
• Hummus with baby carrots or cucumbers
• Salsa with jicama sticks
• Crispy chickpeas
• A handful of raspberries or blueberries
• A quarter cup pistachios
• Frozen grapes
• Avocado on whole-grain crackers

What to order when you eat out
It's easy to stay focused on this eating plan even when you go out with friends for dinner or hit the diner for brunch. Some smart ordering strategies:
• Order the seafood: Most every type of cuisine will have fish, shrimp, or scallops on the menu. As for it grilled, not fried,
• Pile on the veggie sides, and go for grains such as quinoa, brown rice, or farro
• In a diner? Order a Greek salad or eggs cooked with tomatoes, peppers, spinach, and other veggies
• Skip the bread basket, or ask for whole grain bread and dip in olive oil instead of slathering on the butter

Your 7-day Mediterranean diet meal plan
The registered dietitians at the GH Institute Nutrition Lab have made it easy to follow the Mediterranean diet by putting together this sample 7-day meal plan that emphasizes real, whole foods and limits ultra-processed ones, which tend to be higher in sodium, saturated fat and added sugar.

With these simple recipes, there's no calorie-counting or restrictive portion sizes. You can fill up on tons of veggies, fruits, whole grains and beans; enjoy lean proteins such as seafood, chicken and eggs; and indulge in sweets and alcohol.

Since a typical Mediterranean diet prioritizes the enjoyment of the dining experience, flavorful ingredients are at the forefront of these heart-healthy recipes, so you’ll never feel deprived. Here's how to get started on the Mediterranean diet, with nutritionist-approved ideas for breakfast, lunch and dinner.

Best Diets for 2024

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