- The panel found that the best diets overall were the Mediterranean diet, the DASH diet, and the MIND diet.
- There is scientific evidence that it can improve cardiovascular and brain health.
- The committee noted that diets such as the keto diet, Atkins diet, and HMR are best for rapid weight loss.
- However, these diets ranked lower overall when compared to other diets studied.
- Nutritionists say it's best to focus on sustainable changes rather than quick fixes.
by American Academy of Nutritionthe most popular New Year's resolution is to lose weight, and many people consider January 1st an “empowering and motivational moment” to improve their health.
If you're like many others and your goal is to lose weight, you may be wondering what kind of diet is best for you to try.
To answer this question, each year US News & World Report brings together a panel of medical and nutritional experts to evaluate the most popular diets and determine which are most backed by science.
Their experts have reviewed each plan to determine whether it is safe, nutritionally sound, sustainable, and effective for weight loss.
They also considered whether each diet was better for specific goals, such as bone health.
Here's a summary of some of what our panelists found.
According to the U.S. News & World Report Committee, the three best diets were the Mediterranean diet, the DASH (Dietary Approaches to Stop Hypertension) diet, and the MIND (Mediterranean-DASH Intervention to Delay Neurodegeneration) diet.
These diets yielded scores of 85.1%, 75.4%, and 60.7%, respectively.
according to barbara kovalenkoRDN and Nutritional Consultant raster appThe Mediterranean diet promotes cardiovascular health because it emphasizes heart-healthy fats such as olive oil and omega-3 fatty acids from fish.
The DASH diet is designed to promote healthy blood pressure levels, Kovalenko added. It promotes lower sodium consumption and is also beneficial for cardiovascular health.
Finally, the MIND diet is a combination of the Mediterranean diet plan and the DASH diet plan. Kovalenko said it is designed to support brain health and can reduce the risk of age-related cognitive decline.
“Adopting these diets provides a variety of health benefits, including improved heart health, reduced inflammation, and improved brain function,” Kovalenko explained. “They prioritize unprocessed, whole foods that nourish their bodies.”
Other diets that ranked highly include the Mayo Clinic Diet (55.3%), the Flexitarian Diet (53.6%), Weight Watchers (46.1%), the Volumetric Diet (41.4%), and Dr. Weil's Anti-Inflammatory Diet (41.1) %), and TLC (therapeutic lifestyle change) diet (39.9%).
This ranking makes clear that medical experts don't necessarily think rapid weight loss is the best way to lose weight.
The highest ranked diets for rapid weight loss included the Keto diet (100), the Atkin diet (57), and the HMR (Health Management Resources) diet (52).
However, when it comes to overall rankings, these plans posted dismal scores of -46.1%, -46.2%, and -33.1%, respectively.
Both the Keto and Atkin diets are low-carbohydrate, high-fat diets that are somewhat controversial.
they tend to be high in saturated fat, which can increase bad cholesterol. These diets cut out most carbohydrates and can be more restrictive. This can cause issues such as:
However, carbohydrate restriction puts people into a fat-burning state called “ketosis,” which suppresses appetite and food consumption.
of HMR diet A structured meal replacement diet. In the initial stages of the plan, people will eat three meal-replacement shakes, two entrees, and five cups of fruits and vegetables each day.
Between criticism The U.S. News & World Report Committee cited the potential for monotony and limited dining options.
emily normanRDN, LDN, contributor. health insidersays that starting a new diet in a sustainable way is a gradual and realistic change to your lifestyle.
“Instead of drastic restrictions, focus on incorporating more fruits, vegetables, whole grains, and healthy fats into your diet,” she advised.
Norman adds that you can start by setting achievable goals, such as incorporating a serving of leafy vegetables into your diet or replacing snacks high in sugar and saturated fat with nuts, berries, or whole fruit.
“The key is to make small adjustments that are consistent with the principles of your chosen diet,” Norman says.
Other steps you can take, Norman says, include building a support system, watching your portion sizes, and leaving room for occasional indulgences.
All of this will help make your new lifestyle more sustainable.
“The focus should be on long-term health and well-being, not temporary solutions,” she concluded.
According to a U.S. News & World Report panel of medical and nutrition experts, the best diets supported by scientific research include the Mediterranean diet, the DASH diet, and the MIND diet.
Those that result in the fastest weight loss include the Keto diet, Atkin diet, and HMR diet. However, these plans ranked quite low overall.
Nutrition experts say quick fixes don't work when it comes to weight loss. It's best to start slow and make small, sustainable changes.
