Many diets promise weight loss, but the best diet plans also offer other health benefits. For example, the DASH diet encourages a heart-healthy eating plan that meets sodium guidelines and provides nutrients like potassium, calcium and magnesium.
The program allows for flexibility and avoids imposing strict restrictions, allowing individuals to include foods they love, even if those foods are high in sugar and saturated fat.
1. The Mediterranean diet
A diet inspired by the traditional eating patterns of countries bordering the Mediterranean Sea — Greece, Italy and southern France — has long been associated with lower rates of heart disease and other health benefits. It also supports healthy weight loss and a balance of good-for-you foods that can help prevent chronic diseases.
A typical Mediterranean diet includes a lot of olive oil, fruits and vegetables; whole grains; legumes; nuts and seeds; fish; and lean poultry and meat. It’s low in sodium, sugary beverages and processed foods, and it allows for moderate amounts of red wine with meals. It’s also rich in monounsaturated fats, which can help reduce cholesterol levels, and it limits saturated and trans fats, which can raise them.
Epidemiological studies link the Mediterranean diet to a reduced risk for cancer, heart disease and other chronic diseases. The exact mechanism is not fully understood, but it likely involves multiple overlapping factors. One is the diet’s anti-inflammatory effect, which may be due to its focus on plant-based foods and limited intake of processed meat and red meat. It’s also a low-glycemic diet, which can help manage blood sugar levels.
Another potential benefit of the Mediterranean diet is its ability to improve gut microbiota. Researchers have found that people who follow the diet tend to have higher counts of bacteria in their digestive tracts that break down carbohydrates more effectively and produce short-chain fatty acids. This can improve digestion, prevent obesity and even reduce inflammation.
If you’re interested in trying the Mediterranean diet, start small and add more fruits and veggies into your daily routine. Then slowly replace refined grains with whole grain versions, and try to eat more fish or lean cuts of chicken instead of red meat.
2. The DASH diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a heart-healthy eating plan that’s especially effective at lowering blood pressure. It may also help prevent or reduce diabetes, kidney disease and gout. The diet’s central focus is on vegetables, whole grains and low-fat dairy products. It also includes fish, poultry and nuts. It limits high-sodium foods such as salt, processed meats and canned soups. Sodium is known to increase the risk of high blood pressure. To limit your sodium intake, read food labels and choose products labeled low-sodium or no-salt-added.
The DASH diet is also a good choice for people who want to lose weight. It’s lower in saturated fat than other diets, and can help you shed pounds without cutting calories too dramatically. That’s because the DASH diet is based on healthy, whole foods, Patton says. The DASH diet can also help you maintain a healthy weight and improve your cholesterol levels, which are important for reducing your risk of heart disease.
The DASH diet consists of 6-8 servings of grains or grain products (whole grains are recommended), 5-6 servings of fruits, 3-4 servings of low-fat dairy, 2-3 servings of lean meat and poultry and 1 tablespoon of fats or oils per day. In a recent study, researchers found that DASH-style eating plans reduced both systolic and diastolic blood pressure. The researchers also found that adding protein or unsaturated fat to the DASH diet lowered systolic blood pressure even more. This finding is significant because it suggests that a healthy, well-balanced diet can lower blood pressure through a variety of mechanisms.
3. Plant-based and flexitarian diets
The plant-based diet is all about consuming plenty of fruits, veggies, legumes, whole grains and healthy fats. It’s also about limiting meat and other animal products. It’s been shown to improve heart health, lower cholesterol and blood pressure, promote weight loss and reduce the risk of type 2 diabetes.
The flexitarian diet is another option for people who want to enjoy the benefits of a plant-based diet without going full vegetarian. The name comes from a combination of the words flexible and vegetarian, says Dawn Jackson Blatner, RDN, CSSD, author of The Flexitarian Diet. It’s “pro-plants, not anti-meat,” she adds. “You’ll eat a variety of foods, but you’ll focus on reducing the amount of meat in your meals and replacing it with other protein sources like beans, soy, tofu and tempeh.”
A well-planned flexitarian diet can be nutritious and satisfying, but it’s important to make smart choices when shopping and cooking. For example, a flexitarian diet should avoid highly processed meats, which contain unhealthy fats and sodium. Instead, a flexitarian diet should include lean proteins from fish and poultry, along with vegetables, fruits, whole grains, low-fat dairy, nondairy milks, nuts and seeds.
One study found that a plant-based diet led to improved endurance and muscular strength in recreational athletes, while another trial found that postmenopausal women who followed a flexitarian diet had better menstrual cycle symptoms than those who ate an omnivorous diet. However, further research is needed to understand the long-term effects of these diets on women’s health and well-being. In the meantime, if you’re thinking about becoming a flexitarian, be sure to talk to your doctor about the impact on your health and well-being.
4. The MIND diet
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) combines aspects of the Mediterranean and DASH diets that appear to help with brain health, stave off cognitive decline and reduce the risk of Alzheimer’s disease. It focuses on 10 “brain-healthy” food groups: leafy green vegetables, berries, nuts, beans, whole grains, poultry, fish and olive oil.
These foods contain nutrients like vitamin E, folate, polyphenols and omega-3 fatty acids, which are known to improve communication between brain cells and reduce inflammation. The MIND diet also restricts saturated fat and sugar, both of which are associated with higher risk of dementia.
A recent study found that the MIND diet improved cognition, mood and quality of life in community dwelling adults over a 12-week period. Interestingly, both the group receiving face-to-face support and the group using a self-monitoring chart for adherence were equally effective in improving MIND diet adherence. This suggests that encouraging capability, opportunity and motivation are key to improving diet adherence.
This healthy eating plan can be adapted to suit a vegetarian, vegan or gluten free lifestyle. It’s recommended to add the encouraged foods into daily meals and snacks, while limiting those that are discouraged. This will allow you to enjoy the MIND diet and reap its brain benefits without compromising your current health or lifestyle needs.
It’s important to note that despite the brain-healthy nature of this diet, it should not be used as an excuse to ignore other health risks such as heart disease and diabetes. In addition, if you have any health conditions, including kidney disease or high blood pressure, make sure to discuss your diet with your doctor and registered dietitian to make appropriate changes.
5. Intermittent fasting
Intermittent fasting is a type of diet that focuses on when you eat, not what you eat. There are several ways to do intermittent fasting, but all of them involve strategically choosing times for eating and times for not eating. It’s important to talk with your doctor before trying any new diet plan, but once you get the go-ahead, it’s fairly easy to incorporate intermittent fasting into your lifestyle.
The main benefit of intermittent fasting is that it promotes weight loss and lowers risk for diseases like diabetes, heart disease and age-related cognitive decline. It also improves other health conditions like gastrointestinal issues, high blood pressure and inflammatory bowel syndrome. In animal studies, intermittent fasting has shown to boost working memory and verbal memory in mice and to improve human metabolism, heart health, cellular repair and gene expression.
One of the most popular intermittent fasting plans is called the 5:2 approach. It involves normal eating five days of the week and then limiting yourself to 500 to 600 calories per day for two non-consecutive days. Many people find this plan is more manageable than other types of intermittent fasting, such as daily time-restricted eating or alternate day fasting.
Another method is to eat normally all day and then restrict your eating to one six- to eight-hour window each day. This is sometimes referred to as the 16/8 diet. During the non-eating periods, many intermittent fasters choose to eat a healthy diet that includes leafy greens, lean proteins, fruits and whole grains.
After hours without food, your body exhausts its stored sugar and begins burning fat, a process known as metabolic switching. Insulin levels drop, and the body uses these fatty acids as fuel instead of sugar. When insulin and sugar levels are low, your body can also use protein as fuel, which helps preserve muscle tissue.
During the fasting period, it’s important to drink plenty of water. Experts also recommend avoiding caffeine and sugary drinks, which can make the transition to eating more challenging. It’s also important to note that intermittent fasting isn’t a replacement for a healthy diet, so it’s still essential to choose a diet that includes nutrient-dense foods.
6. The Volumetrics diet
The Volumetrics diet is an eating plan that focuses on nutrient-dense foods that are low in calories. It is designed to help people feel full while eating fewer calories and promotes weight loss by prioritizing non-starchy vegetables, broth-based soups, fruits, and low-calorie protein sources. The diet also encourages other healthy habits, such as regular exercise and keeping a food journal. It may not be suitable for everyone, however, as it restricts some healthy food groups and is time-intensive.
According to registered dietitian nutritionist Kathleen Zelman, the Volumetrics diet is a good choice for anyone who wants to lose weight or improve their overall diet quality. The diet teaches participants how to make healthier food choices and can lead to sustainable and long-term weight loss. However, it is important to talk with your doctor before beginning any new diet plan.
In addition to promoting weight loss, the Volumetrics diet may also help reduce the symptoms of certain health conditions. It can reduce blood pressure, heart disease, arthritis, and gout, as well as lower your risk of diabetes and high cholesterol. The diet can also help with irritable bowel syndrome, as it limits foods that irritate the stomach.
The biggest drawback of the Volumetrics diet is that it requires a lot of cooking and preparation. It is not recommended for people with busy schedules or those who do not enjoy preparing their own meals. Additionally, the diet can be expensive if you are purchasing the necessary ingredients and cooking equipment.
The Volumetrics diet was developed by nutrition scientist Barbara Rolls, who has extensive research experience and has published more than 200 articles. She is a professor of nutrition at Pennsylvania State University and the director of the Laboratory for the Study of Human Ingestive Behavior. The diet is based on her research, and it has been shown to be effective for weight loss. In addition, it is safe to follow in the long term because it does not require you to maintain a dangerous calorie deficit.
7. The Mayo Clinic Diet
The Mayo Clinic Diet is a well-balanced eating plan that takes a long-term approach to weight management. The program focuses on developing habits that are easy to maintain. It also offers meal plans that can help you lose or maintain weight, as well as trackers and personalized support.
The diet is based on the medical community’s widely accepted definition of a heart-healthy diet. It’s high in fruits, vegetables and whole grains and low in saturated fat and sodium. The Mayo Clinic Diet also emphasizes including exercise in your daily routine, which can help with heart health and other health conditions.
There are many phony versions of the Mayo Clinic diet in circulation that make use of its name, but are not affiliated with the Mayo Clinic in Minnesota. Avoid any diet that claims a specific amount of weight loss in just a few months, as this is likely unsustainable.
The Mayo Clinic diet is available for both online and in-person memberships. The online plan includes an app, meal plans, food tracking and access to a private Mayo Clinic Facebook group. The monthly subscription fee is $20 to $50, depending on how long you want to commit to the diet.
A typical meal on the Mayo Clinic diet will include a protein source, vegetables and carbohydrates. The menus are designed to be filling, and there are no foods that are outright off limits. You can even eat some foods you enjoy, such as pizza, just not every day and not in large quantities.
While the Mayo Clinic diet has been shown to be effective for weight loss, it’s not for everyone. It can cause digestive issues for some people, and it may be difficult to follow if you have a history of disordered eating. It is also not recommended for those with chronic health conditions, like diabetes or heart disease.
However, if you’re able to successfully stick with the plan, it can lead to long-term weight loss and improved health. If you have a health condition, it’s important to work with your doctor or registered dietitian to find a diet that works for you.
8. Low carb diets
Low carb diets limit dietary carbohydrates, which include sugars and starches. The goal is to replace those calories with foods higher in protein and fat. This can help people feel full and satisfied. Studies show that reducing carbs results in more weight loss than eating fewer calories. In addition, these diets tend to result in greater losses of “dangerous” belly fat.
In the initial phases of these diets, many common foods are off-limits including grains, legumes, fruits, breads, desserts and pastas. Instead, dieters are encouraged to eat lean meats, nuts and seeds and nonstarchy vegetables. The Atkins diet, South Beach diet and Paleo diet are all examples of low carb diets.
While some people are skeptical of these diets, they do have some major benefits. They can reduce blood glucose levels, which is beneficial for diabetics. They can also lower triglycerides and cholesterol and improve heart health. Low carb diets can even increase lifespan.
The reason why these diets work is simple. By limiting carbohydrates, they boost the metabolism and suppress the appetite. This leads to automatic calorie restriction, which helps avoid the biggest side effect of conscious calorie restriction, hunger.
Additionally, when the body is deprived of carbohydrates, it starts burning stored fat for energy. This is a more efficient energy source than using glucose. As a result, the body burns more calories, leading to weight loss.
Lastly, when the body has fewer carbohydrates to process, it releases less insulin. Insulin is a hormone that tells the body to store fat and inhibits lipolysis, which is the process of breaking down stored fat for energy. Reducing insulin levels is one of the main reasons why a low carb diet can help with weight loss.
Some people think that a low carb diet violates the “calories in, calories out” model because it restricts carbohydrates. However, this is not necessarily true. Low carb diets cause the body to burn more fat for energy, which is more efficient than burning glucose. They can also reduce insulin and triglyceride levels, which can be beneficial for people with diabetes.
