The new year usually heralds resolutions to adopt healthier lifestyles, which often means making resolutions Better food choices.
US News & World Report this week unveiled its annual list of the best diets overall, selected by a panel of medical and nutrition experts.
The experts are all specialists in diabetes, Heart health And weight loss.
“I followed a vegan diet and my cholesterol went up – here's why”
The diets were selected based on their “nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness,” according to the report, as well as their abilities to achieve specific goals.
“Across the list of the best diets, there are important commonalities,” Tanya Freireich, a registered dietitian in Charlotte, North Carolina, told Fox News. (Freicher was not involved in the study.)
The diets were selected based on “nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness.” (Istock)
“Each diet is evidence-based, includes a variety of foods from all food groups, and focuses on increasing unprocessed foods with… High nutritional density“.
Below is a list of the diets that top the list for 2025.
1. Mediterranean diet
the Mediterranean diet It has long been linked to a long list of health benefits, including a reduced risk of heart disease, type 2 diabetes, cancer, obesity, and more.
Studies have found associations between the Mediterranean diet and increased longevity.
“Each diet is evidence-based, includes a variety of foods from all food groups, and focuses on increasing unprocessed, high-nutrient-dense foods.”
The diet is a plant-based nutrition plan that mimics the regional cuisines of countries along the Mediterranean, such as Italy and Greece.
Primary foods The diet includes whole vegetables, whole grains, fruits, nuts, seeds, herbs and spices, according to the Mayo Clinic website. Olive oil is the main source of added fat.
Study: Plant-based “green” Mediterranean diet leads to more weight loss
Other foods, including fish, poultry and dairy products, may be included in moderation.
The diet limits red meat, sweets and butter Sugary drinks.
Mediterranean diet Health benefits It stems from limiting saturated fat, refined carbohydrates (including sugars) and sodium, as well as promoting healthy unsaturated fats, fiber and antioxidants, according to the Cleveland Clinic website.
2. DASH diet
The DASH diet — Dietary Approaches to Stop Hypertension — was designed by the US-based National Heart, Lung, and Blood Institute, part of the National Institutes of Health, to help lower blood pressure and promote overall health.
The Mediterranean diet has long been associated with a long list of health benefits, including a lower risk of heart disease, type 2 diabetes, cancer, obesity, and more. (Istock)
“This balanced diet emphasizes increased intake of fruits and vegetables along with whole foods, something most of us miss,” says Erin Palinsky-Wade, a New Jersey-based registered dietitian and author of Diabetes in Two Days. Diet.”
“It is a balanced, evidence-based eating plan that can offer a variety of foods Health benefits“.
3. Flexible diet
For those who want to add more plant-based foods to their diet without fully committing to a vegan lifestyle, the flexitarian diet allows for occasional meat consumption, making it more accessible to many individuals and more sustainable, Palinski-Wade said.
North Carolina woman eats nothing but sardines, loses 35 pounds: 'This is not a diet'
“This diet has been rated as one of the easiest diets to follow, thanks to its flexibility and lack of strict rules or restrictions,” she told Fox News Digital.
“Research also suggests that a flexitarian diet may be more effective than traditional plant-based diets at maintaining heart health.”
4. MIND Diet
The MIND (Mediterranean-DASH Intervention to Delay Neurodegeneration) diet is a combination of the DASH diet and the Mediterranean diet.
This diet is gaining popularity because it may help improve brain health and possibly reduce the risk of cognitive decline and neurodegenerative diseases. Such as Alzheimer's disease“, Palinski-Wade noted.
The MIND (Mediterranean-DASH Intervention to Delay Neurodegeneration) diet is a combination of the DASH diet and the Mediterranean diet. (Istock)
“As a flexible meal plan that focuses on maximizing overall intake of nutrient-dense foods, it may not only improve cognitive health, but can also reduce the risk of diseases such as Type 2 diabetes“Heart disease and some types of cancer,” she said.
5. Mayo Clinic diet
Designed by the Mayo Clinic, this 12-week nutritional program follows a food pyramid with an emphasis on fruits, vegetables and whole grains, most of which are low in calories, according to US News.
Members can sign up for a monthly or annual plan for access Meal plansTrackers and other tools to help with healthy eating habits.
6. TLC diet
Therapeutic lifestyle changes, also known as the TLC diet, is a program designed to control high blood cholesterol (High cholesterol).
“The TLC diet is beneficial for heart health because of its focus on reducing saturated fat and cholesterol with an emphasis on high-fiber plant foods and whole grains, effectively managing cholesterol levels and supporting overall cardiovascular health,” Michelle Rothenstein, MD. Based in New York Preventive Cardiology Nutritionist at EntirelyNourished.com previously told Fox News Digital.
7. Menopause diet
This eating plan is designed specifically for middle-aged women who are approaching or experiencing menopause. It is designed to alleviate the side effects of hormonal fluctuations and prevent weight gain, according to US News.
The diet focuses on whole foods such as vegetables, fruits, whole grains, beans, lean proteins, and soy products.
The menopause diet is designed to mitigate the side effects of hormonal fluctuations and prevent weight gain, according to U.S. News. (Istock)
It limits simple carbohydrates, fatty foods, sugars, alcohol and caffeine.
The report states that the diet has “proven health benefits.”
8. Dr. Weil's Anti-Inflammatory Diet
This diet plan was designed by Dr. Andrew Weil, an integrative medicine physician, to reduce and prevent inflammation.
The diet focuses on unprocessed foods, including lean proteins, healthy fats, fruits and vegetables.
Meat 'cheat meals' among vegetarians, vegans 'more common than you might think'
“It's a way to choose and prepare anti-inflammatory foods based on scientific knowledge about how they help your body stay healthy Optimal healthsaid Dr. Weil's website.
“Beyond affecting inflammation, this natural anti-inflammatory diet will provide sustained energy and ample vitamins, minerals, essential fatty acids, dietary fiber and protective phytonutrients.”
9. Volumetric diet
This diet allows the consumption of all foods, but calls for eating larger portions of healthy, low-calorie meals to reduce hunger.
“This diet focuses on satiety and provides flexibility, making it easy to stick to,” Palinsky-Wade said.
“All diets should be something you can maintain over the long term for long-term success.”
“Focusing on adding bulky foods, which are often high in fiber, may promote a variety of health benefits, from weight loss to lowering cholesterol levels and improving health.” Heart health“.
The dietitian noted that the volumetric diet is also easy to follow, because it does not involve strict rules or restrictions and can be tailored to suit individual needs and preferences.
10. Cleveland Clinic diet
The Cleveland Clinic has launched its own diet app “designed to improve health, Weight loss and heart health,” according to the report.
For more lifestyle articles, visit www.foxnews.com/lifestyle
The wellness tracker allows people to enter their food intake and activity.
“The best diet is one that fits your life, medical history, and health goals. Discussing dietary changes with your doctor and a registered dietitian is a surefire way to find the best diet for you.” (Istock)
Based on their answers to the questionnaire, each user is directed to enter either the HeartSmart (heart-friendly) or BodyGuard (overall well-being) program.
Click here to subscribe to our lifestyle newsletter
“The goal is to help educate consumers about healthy eating and eating for health rather than just looking at weight loss for overall health,” said Julia Zumpano, a registered dietitian at the Cleveland Clinic Center for Human Nutrition and one of the app's developers. , in the report.
What diet is best for you?
When recommending diets to people, Freireich advises avoiding them Overly restrictive diets Or diets that rely heavily on canned foods.
“All diets should be something you can maintain over the long term for long-term success,” she said.
CLICK HERE TO GET THE FOX NEWS APP
“Most importantly, the best diet is one that fits your life, medical history, and health goals. Discussing dietary changes with your doctor and a registered dietitian is a surefire way to find the best diet for you.”
