The Best Diets Overall rankings were determined by a panel of 27 experts in the fields of diet, nutrition, obesity, food psychology, diabetes, and heart disease. These experts evaluated popular and modern diets based on seven criteria: Safety of the diet Effectiveness for short-term weight loss Long-term weight loss effectiveness Ease of adherence Nutritional completeness Potential for managing diabetes Potential for preventing heart disease The diets were ranked across nine categories, including Best Diabetes Diet, Easiest to Follow, and Best Plant-Based Diets. The main rankings for Best Diets Overall were based on a combined score that prioritized long-term weight loss and safety.
Mediterranean Diet
The Mediterranean diet took the number one spot again in 2022, marking its fifth year in a row at the top. For many, it’s long been the ideal eating style for health, disease prevention, and longevity. The Mediterranean diet isn’t a single, uniform diet. It varies from country to country—Greece, Italy, and Spain all have different approaches. What unites them is a shared focus on healthy foods and a lifestyle that emphasizes balanced nutrition. Shifting away from processed foods and towards fresh, fiber-rich, whole foods may naturally lead to weight loss, all while promoting overall well-being.
Features of the Mediterranean Diet
The Mediterranean diet is packed with vegetables, fruits, whole grains, nuts, and legumes like beans, lentils, peas, and chickpeas. Olive oil is the primary source of fat. Fish is recommended at least a couple of times per week, while poultry, eggs, and dairy should be consumed in moderation. Processed foods, added sugars, and red meat are strictly limited. Physical activity is encouraged, with a goal of at least 2.5 hours of moderate exercise each week, plus muscle-strengthening exercises a few days per week. These can include enjoyable activities such as walking or gardening. Rich in anti-inflammatory antioxidants, the Mediterranean diet also includes moderate amounts of red wine—typically one 5-ounce glass per day for women and two for men. However, wine is optional and not required.
Benefits
The Mediterranean diet is a well-balanced, nutritionally rich eating plan that offers a wide range of satisfying foods and vibrant flavors. According to a 2020 review published in the British Journal of Pharmacology, numerous studies support the diet’s effectiveness in improving outcomes for conditions like metabolic syndrome, type 2 diabetes, heart disease, obesity, and even cancer. Heart disease, as the CDC notes, remains the leading cause of death among adults in the United States. Additionally, a 2018 study published in Nutrition & Diabetes found that sticking to a Mediterranean diet was linked to slower weight gain and a smaller increase in waist circumference over a 12-year period.
Disadvantages
One of the drawbacks of the Mediterranean diet is that it doesn't provide specific portion sizes, calorie targets, or detailed meal plans, which can be frustrating for those who prefer structure. Additionally, it can be costly, particularly when purchasing items like fresh produce. However, you can cut down on expenses by opting for in-season fruits and vegetables, bulk grains, and canned beans. Since the diet often involves cooking, those who aren’t accustomed to meal preparation may find it time-consuming. If you want more structure, consulting a registered dietitian can help create a personalized meal plan. Meal delivery services, cookbooks, and online resources can also provide additional support.
DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet ranked second on the 2022 list once again. Though it’s often associated with high blood pressure, the DASH diet has benefits for everyone. It’s recommended by the National Heart, Lung, and Blood Institute, a division of the National Institutes of Health (NIH).
Features of the DASH Diet
hile the DASH diet shares some elements with the Mediterranean diet, it’s a more specific eating plan with clearly defined portions. According to the NIH, the DASH diet offers tailored portions based on individual calorie needs. For example, a 1600-calorie DASH plan (suitable for most women over 40) includes: 6 servings of whole grains 3 to 4 servings of vegetables 4 servings of fruit 2 to 3 servings of low-fat dairy 3 to 4 ounces of lean meats, poultry, or fish 3 to 4 servings of nuts, seeds, and legumes per week 2 servings of fats and oils 3 or fewer servings of sweets each week A maximum of 2,300 milligrams of sodium daily DASH isn’t a quick fix; it’s a long-term lifestyle plan. In addition to the diet, it’s important to limit alcohol, manage stress, stay physically active, avoid smoking, and get enough sleep.
Benefits
The DASH diet, extensively studied and well-supported by research, is effective not only for lowering blood pressure but also for promoting weight loss, improving heart health, and reducing the risk of type 2 diabetes and stroke, according to a 2022 review published in StatPearls. Having been around for over 20 years, DASH is a simple and sustainable eating plan. Although weight loss may be gradual, it offers long-term benefits.
Disadvantages
One downside of the DASH diet is that it doesn’t offer many plant-based alternatives to animal protein for those seeking a vegetarian or vegan option. Additionally, the diet is relatively low in healthy fats. If you wish to personalize your DASH experience, it’s a good idea to consult a dietitian for a customized plan.
Flexitarian Diet
Back in 2004, The New York Times noted the rise of the "flexitarian" diet, with food blogs buzzing about this new trend. Almost 20 years later, the flexitarian approach is still thriving, ranking second once again this year.
Features of the Flexitarian Diet
A flexitarian diet is mostly plant-based, with occasional servings of animal protein. However, there are no hard rules on how often you should include animal products or the exact breakdown of your meals, such as servings of produce or grains. To make the most of a flexitarian lifestyle for weight management and health, focus on whole, plant-based foods and limit highly processed options, even plant-based ones. For example, choose a grain bowl with greens, veggies, quinoa, lentils, and tahini over a vegan cheeseburger and fries. As long as your meals primarily consist of whole plant foods and plant proteins, occasional animal-based foods can still fit in, providing a range of nutrients and health benefits.
Benefits
Since the term "flexitarian" gained popularity, multiple studies have shown that adopting a mostly plant-based diet is linked to lower body weight and a decrease in chronic diseases. For example, a 2016 review in Frontiers of Nutrition highlighted improvements in metabolic health, blood pressure, and a reduced risk of type 2 diabetes. Additionally, a 2020 study in Appetite revealed that young adults don’t see flexitarianism as an all-or-nothing lifestyle. According to the study, participants viewed the diet as a middle ground, where one doesn’t need to be strictly vegetarian or fully carnivorous but can enjoy both plant and animal-based foods in moderation.
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