Top 8 Diets for Better Health and Real Results

With so many diets available today, choosing the right one can feel overwhelming. Fortunately, each year U.S. News & World Report ranks the Best Diets Overall, based on insights from a panel of 69 experts in nutrition, weight management, diabetes, heart health, and food psychology. In 2025, the top-performing diets remained consistent, focusing on health, safety, and long-term results.

These are eight of the most recommended and effective diets based on the latest rankings.

1. Mediterranean Diet

Overview:
Ranked #1 for the fifth year in a row, the Mediterranean diet emphasizes plant-based foods, healthy fats, and an active lifestyle. It’s not a strict plan but a flexible approach to healthy eating.

What it Includes:

  • Plenty of vegetables, fruits, legumes, whole grains, and olive oil

  • Moderate amounts of fish, poultry, eggs, and dairy

  • Limited red meat and processed foods

  • Optional red wine in moderation

Benefits:
Linked to reduced risks of heart disease, diabetes, obesity, and certain cancers. It’s flavorful, sustainable, and rich in anti-inflammatory nutrients.

Drawbacks:
No strict meal plans or calorie guidelines, and it may require more cooking and grocery planning.

2. DASH Diet

Overview:
Originally designed to lower blood pressure, DASH (Dietary Approaches to Stop Hypertension) is supported by the NIH and promotes balanced, heart-healthy eating.

What it Includes:

  • Emphasis on fruits, vegetables, whole grains, lean proteins, and low-fat dairy

  • Limits sodium, red meat, sweets, and saturated fat

Benefits:
Effective for lowering blood pressure and reducing risk of heart disease, stroke, and type 2 diabetes.

Drawbacks:
May lack plant-based alternatives and healthy fats; very structured.

3. Flexitarian Diet

Overview:
A flexible plant-based diet that allows for occasional meat or animal products, ideal for those seeking balance without going fully vegetarian.

What it Includes:

  • Primarily whole, plant-based foods (fruits, veggies, legumes, whole grains)

  • Occasional meat or seafood

Benefits:
Linked to lower body weight, improved metabolic health, and reduced risk of chronic illness.

Drawbacks:
Its vague structure may confuse some; different versions (like “climatarian” or “reducetarian”) may help provide more clarity.

4. MIND Diet

Overview:
A blend of the Mediterranean and DASH diets, the MIND Diet focuses on brain health and lowering the risk of Alzheimer’s and Parkinson’s diseases.

What it Includes:

  • Brain-friendly foods: leafy greens, nuts, berries, fish, olive oil

  • Limits butter, cheese, red meat, fried foods, and sweets

Benefits:
Associated with reduced cognitive decline and dementia risks, especially when followed consistently.

Drawbacks:
Limited research on weight loss effects; vague meal guidelines may require expert support.

5. Mayo Clinic Diet

Overview:
Developed by a trusted medical institution, this diet promotes long-term weight loss through habit change and balanced eating.

What it Includes:

  • Two phases: "Lose It!" and "Live It!"

  • Unlimited fruits and vegetables, whole grains, healthy fats

  • Focus on behavior change and sustainable habits

Benefits:
Backed by research, and offers structured programs and meal plans for various lifestyles.

Drawbacks:
Access to full features may require a paid subscription.

6. TLC Diet

Overview:
TLC (Therapeutic Lifestyle Changes), developed by the NIH, is designed to reduce cholesterol and promote heart health.

What it Includes:

  • Low in saturated fat and cholesterol

  • High in fiber and plant-based foods

  • Recommends daily physical activity

Benefits:
Scientifically proven to improve cholesterol and heart health.

Drawbacks:
Complex nutritional targets may be hard to translate into everyday meals; may be low in protein for active individuals.

7. Volumetrics Diet

Overview:
Focuses on eating large volumes of low-calorie foods to feel full while managing weight.

What it Includes:

  • Encourages water-rich fruits, vegetables, and broth-based soups

  • Limits high-calorie, low-nutrient foods

  • Promotes gradual physical activity

Benefits:
No food is completely restricted; helps control hunger and supports gradual weight loss.

Drawbacks:
Understanding food energy density can be confusing; some may prefer richer, smaller meals over volume.

8. WW (Formerly Weight Watchers)

Overview:
WW’s PersonalPoints Program is a personalized, point-based system that encourages balanced, flexible eating.

What it Includes:

  • Customized point plans

  • Access to recipes, coaching, activity tracking, and group support

Benefits:
Well-researched and proven effective for weight loss and habit building.

Drawbacks:
Requires a membership (monthly fee); not suitable for those who dislike tracking.

❌ Diets That Ranked the Lowest

  • GAPS Diet: Limited scientific support, very restrictive and hard to maintain

  • Dukan Diet: High-protein, rigid, and lacks research

  • Modified Keto: Still restrictive and difficult to sustain long-term

Quick Review

There is no one-size-fits-all diet. A good plan supports your physical health, fits your lifestyle, and helps you build lasting habits. Choose a diet you can stick with—not just for a few weeks, but for years. True health is about balance, not restriction.