The Best Diets of 2023: Expert-Reviewed Picks for Health and Wellness
Flexible eating methods that focus on whole foods support lasting health improvements.
Choosing a healthy eating plan can feel overwhelming with the abundance of choices available. To help sift through popular options, nutrition experts and registered dietitians have evaluated and ranked diets based on their overall health benefits, nutritional completeness, ease of adherence, and long-term sustainability. Below, you’ll find an in-depth review of the top diets of 2023—from tried-and-true classics like the Mediterranean diet and DASH to innovative approaches such as Flexitarian and MIND—along with actionable advice to help you choose the best path for your health goals.
Table of Contents
- Mediterranean Diet
- DASH Diet
- WeightWatchers (WW)
- MIND Diet
- Flexitarian Diet
- Nordic Diet
- Other Popular Diets Reviewed
- How to Choose the Right Diet for You
- Frequently Asked Questions (FAQs)
Mediterranean Diet
Mediterranean Diet consistently ranks as the best overall diet according to nutrition experts and U.S. News and World Report, thanks to its robust research supporting cardiovascular health, longevity, and sustainable lifestyle changes.
- Core Foods: Fruits, vegetables, whole grains, nuts, legumes, virgin olive oil, herbs, and spices.
- Proteins: Fish and seafood (at least twice a week), poultry, eggs, cheese, and yogurt in moderation.
- Guiding Principles: Encourages enjoying meals with family, savoring food, and occasional treats like red meat and desserts.
- Optional: Red wine (in moderation, with meals).
This diet is not about restriction but about prioritizing whole, minimally processed foods. Its flexibility allows adaptation to various cuisines and cultures, making it accessible for most people seeking better overall health.
DASH Diet
The DASH Diet—Dietary Approaches to Stop Hypertension—was developed to lower blood pressure and is promoted by leading health authorities.
- Emphasis: Vegetables, fruits, low-fat dairy, whole grains, lean proteins (fish, poultry, beans, nuts).
- Limits: Red meat, sugary beverages, high-sodium and processed foods.
- Health Benefits: Lower risk of heart disease, stroke, diabetes, and certain cancers.
DASH’s structured approach, which includes specific sodium targets and nutrient-rich foods, supports cardiovascular and metabolic health. Simple meal swaps like replacing fries with roasted vegetables can help ease the transition.
WeightWatchers (WW)
WeightWatchers (WW) remains one of the most popular diet programs, favored for its evidence-based approach to healthy weight management and behavioral change.
- Method: SmartPoints system that assigns point values to foods based on nutrition.
- Support: Digital and in-person group accountability, resources for meal planning, and flexible food choices.
- Flexibility: No food groups are strictly off-limits; encourages making healthier choices.
- Focus: Building sustainable, long-term habits rather than short-term restriction.
What others are reading
WW ranked best in both the Weight-Loss Diets and Best Diet Programs categories, earning praise for its adaptability and effectiveness in helping participants reach and maintain target weights.
MIND Diet
The MIND Diet combines the Mediterranean and DASH diets, focusing on foods shown to support brain health and reduce risk of Alzheimer’s and cognitive decline.
- Brain-Friendly Foods: Leafy greens, berries, nuts, whole grains, fish, olive oil.
- Plain Proteins: Poultry, legumes.
- Restrictions: Butter, cheese, red meat, sweets, fried foods.
By targeting antioxidant-rich and anti-inflammatory foods, MIND helps boost overall well-being. Simple tweaks—like swapping processed snacks for fruit or nuts—can nourish both body and mind.
Flexitarian Diet
The Flexitarian Diet blends flexibility with predominantly plant-based eating—great for those interested in more plants without excluding animal products entirely.
- Main Components: Fresh produce, whole grains, legumes, nuts, seeds, tofu, tempeh, edamame, jackfruit.
- Animal Products: Mindful, moderate inclusion (grass-fed meat, sustainable seafood).
- Benefits: Higher fiber, antioxidants, reduced risk of heart disease, high blood pressure, cholesterol, cancer, diabetes.
- Starter Tip: Try one new vegetarian recipe each week for gradual transition.
Flexitarian’s popularity stems from its balance between health benefits, practicality, and personal lifestyle needs, making it accessible for most families and individuals.
Nordic Diet
The Nordic Diet shares similarities with the Mediterranean diet but roots itself in the traditional cuisines of Scandinavia, emphasizing locally-sourced, seasonal foods.
- Staple Foods: Whole grains (rye, barley, oats), root vegetables, berries, fish, low-fat dairy.
- Guidelines: Lower sugar intake, high fiber, focus on natural and unprocessed ingredients.
- Environmental Emphasis: Encourages sustainability and eco-friendly eating.
This regional approach highlights the importance of adapting dietary principles to local food systems and environmental considerations, making it an attractive option for those interested in sustainability.
Other Popular Diets Reviewed
- Volumetrics Diet: Developed by Dr. Barbara Rolls, this plan prioritizes high-volume, low-calorie foods like fruits, vegetables, and broth-based soups to promote satiety and weight loss.
- No foods are banned, but calorie-dense items are limited.
- Encourages regular physical activity (30–60 minutes per day).
- Categories food by calorie density for easy meal planning.
- TLC Diet: Therapeutic Lifestyle Changes diet promotes cardiovascular health through reduced saturated fat, trans fat, and cholesterol intake, and increased fruits, vegetables, and whole grains.
- Keto Diet: This high-fat, low-carb strategy ranks highest for fast weight loss but much lower for overall health and sustainability in expert reviews. Potential risks include nutrient deficiencies and difficulty maintaining long-term.
- Optavia Diet: Recognized for rapid results, Optavia uses meal replacements and structured eating plans but may lack long-term sustainability due to its restrictive nature.
Comparison Table: Top 5 Diets of 2023
| Diet | Best For | Main Foods | Restriction Level | Notable Benefits |
|---|---|---|---|---|
| Mediterranean | Overall Health | Vegetables, fruits, whole grains, fish, olive oil | Low | Heart, brain, longevity |
| DASH | Heart Health | Vegetables, fruits, whole grains, lean proteins | Moderate | Blood pressure, metabolic health |
| WW (WeightWatchers) | Weight Loss, Wellness | All foods (point values) | Low to moderate | Behavior change, flexibility |
| MIND | Brain Health | Greens, berries, nuts, fish, olive oil | Moderate | Brain function, disease prevention |
| Flexitarian | Plant-Based, Family-Friendly | Plants, whole grains, legumes, some animal products | Low | Reduced disease risk, adaptable |
How to Choose the Right Diet for You
- Assess Preferences: Consider taste preferences, cultural traditions, and cooking habits.
- Identify Health Goals: Weight loss, heart protection, brain health, energy, or overall wellness?
- Review Lifestyle Needs: Do you prefer structure or flexibility? Solo or family meals?
- Consult Experts: For medical conditions, dietary concerns, or weight management, always consult a registered dietitian or healthcare provider.
- Avoid Extremes: Beware of diets that exclude whole food groups without medical necessity.
The best diet is one that fits your lifestyle, supports your health goals, and can be maintained in the long run.
Frequently Asked Questions (FAQs)
Q: What makes the Mediterranean diet the top pick?
A: Its flexibility, taste, ease of adaptation, and strong scientific backing for heart health, longevity, and disease prevention contribute to its long-standing top ranking.
Q: Can I follow a diet if I have food allergies or dietary restrictions?
A: Most of the top diets—such as Mediterranean, DASH, and Flexitarian—can be tailored to accommodate allergies or dietary restrictions; a registered dietitian can provide personalized guidance.
Q: Are fast weight-loss diets recommended?
A: Diets like Keto and Optavia can provide rapid results but are harder to sustain and may carry health risks if followed long-term. Nutrient-rich, balanced diets are preferable.
Q: Is it possible to lose weight on the Mediterranean or Flexitarian diets?
A: Yes—these diets encourage whole foods and portion control, which supports healthy weight management when paired with regular physical activity.
Q: How do I get started on a healthier diet?
A: Begin by focusing on small changes—such as adding more vegetables and whole grains, swapping processed snacks for fresh foods, and preparing simple, balanced meals. Gradual, sustainable adjustments are key.
Final Thoughts
In 2023, the best diets emphasize nutritious, whole foods, flexibility, and sustainability—qualities that contribute not only to weight management but to lifelong wellness. Whether you gravitate toward Mediterranean, DASH, Flexitarian, or another expert-approved plan, remember that lasting health improvements come from consistency, enjoyment, and a balanced approach to eating.
References
- https://www.goodmorningamerica.com/wellness/story/ready-family-healthy-2023-family-friendly-diets-tops-95749253
- https://www.healthline.com/nutrition/best-diet-plans
- https://www.goodhousekeeping.com/health/diet-nutrition/a63249501/best-diets-of-2025/
- https://www.goodhousekeeping.com/health/diet-nutrition/g42286451/best-diets-2023/
- https://www.goodhousekeeping.com/health/diet-nutrition/a28436828/what-is-optavia-diet/
- https://search.library.ohio.gov/discovery/fulldisplay/alma991015417797608520/01OHIOLINK_SLO:SLO
- https://whitby.overdrive.com/library/magazines/media/9869288
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