The Best Diets of 2024: Expert Reviews and Key Insights
Personalize your nutrition journey with evidence-backed insights for lasting results.
The search for the most effective and sustainable diets continues each year, and 2024 brings evidence-based recommendations from registered dietitians, nutritionists, and health experts. The following guide examines six of the most highly recommended diets, emphasizing their core principles, benefits, foods to eat, and actionable tips for success. Whether you seek weight loss, heart health, or overall wellness, this article will help you choose a plan tailored to your individual needs.
Table of Contents
- Mediterranean Diet (Best Overall Diet)
- Flexitarian Diet (Best Plant-Based Diet)
- Noom (Best Diet for Weight Loss)
- DASH Diet (Best Diet for Heart Health)
- Volumetrics Diet (Best for Satiety and Portion Control)
- Mayo Clinic Diet (Best for Lifestyle Change)
- Frequently Asked Questions
Mediterranean Diet: Best Overall
The Mediterranean Diet earns top marks year after year for its emphasis on whole foods, scientific support for long-term health benefits, and remarkable sustainability. Inspired by the eating patterns of countries surrounding the Mediterranean Sea, this diet is beloved for its flexibility, flavor, and ease of adherence.
- Key Foods: Fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, and moderate consumption of fish, poultry, and dairy.
- Core Principles: Limit processed foods, refined sugars, and red meat. Focus on plant-based foods, healthy fats, and fresh ingredients.
- Health Benefits: Reduced risk of heart disease, stroke, type 2 diabetes, cancer, and improved longevity.
- Expert Tip: Enjoy social meals. Savor each bite, and prioritize seasonal produce.
The Mediterranean Diet has been the ‘best overall diet’ for several years running, according to leading health publications and experts.
Flexitarian Diet: Best Plant-Based Approach
The Flexitarian Diet offers a practical path for those wanting the health and environmental benefits of plant-based eating without strict elimination of animal products. It’s favored for its flexibility and wide appeal for diverse lifestyles.
- Foundations: Emphasizes fresh produce, whole grains, legumes, nuts, seeds, and plant-based proteins (like tofu, tempeh, edamame, jackfruit).
- Flexibility: Allows moderate consumption of sustainably sourced animal products such as fish or grass-fed meats.
- Benefits: Associated with weight loss, increased longevity, lower risk of heart disease, high blood pressure, cancer, diabetes, and high cholesterol.
- Nutrient Advantage: Higher levels of fiber, vitamins, minerals, and health-promoting phytochemicals compared to typical Western diets.
- Actionable Advice: Start by adding one new vegetarian recipe weekly. Over a year, you’ll build a repertoire of plant-forward meals.
What others are reading
Unlike vegan diets, the Flexitarian approach minimizes deprivation and maximizes adherence by adapting seamlessly to individual preferences and schedules.
Noom: Best Diet for Weight Loss
Noom has gained popularity by combining behavioral science with technology for a personalized weight loss journey. Rather than focusing strictly on food restrictions, Noom prioritizes sustainable behavior change and cognitive strategies.
- Method: Noom is a digital app-based program using food tracking, one-on-one health coaching, and daily lessons based on principles of cognitive behavioral therapy (CBT).
- Personalization: Plans are tailored after completion of an in-app lifestyle questionnaire.
- Core Features: Database for food logging (including barcode and photo support), tracking for weight, exercise, blood pressure, and other health metrics.
- Food Categories:
- Green foods: Vegetables, fruits, egg whites, tofu, tuna, non-fat dairy, brown rice, quinoa, oatmeal
- Yellow foods: Avocado, salmon, lean ground beef, black beans, olives, hummus, low-fat dairy
- Orange foods: Full-fat dairy, nut and seed butters, red meat
- Benefits: Encourages portion control, healthy eating patterns, and practical accountability.
Noom’s structured support and coaching are designed for lifelong results rather than rapid, unsustainable weight loss.
DASH Diet: Best Diet for Heart Health
Designed in collaboration with the National Institutes of Health and ranked among the healthiest diets worldwide, the DASH Diet (Dietary Approaches to Stop Hypertension) is primarily intended to lower blood pressure and improve cardiovascular health. It is universally recommended for heart disease prevention and general wellbeing.
- Main Features: Sets nutrition goals to limit daily sodium intake (max 2,300 mg, ideally 1,500 mg for greater heart protection).
- Key Foods: Vegetables, fruits, low-fat or fat-free dairy, whole grains, fish, poultry, beans, nuts, lean proteins, healthy fats.
- Foods to Limit: High-sodium and high-saturated fat items (fatty meats, full-fat dairy), sugary beverages, sweets.
- Nutritional Focus: Maximize potassium, calcium, magnesium, fiber, and protein derived from whole foods.
- Health Outcomes: Reduces hypertension, lowers risk of stroke, heart disease, and supports healthy weight.
| Food Group | Recommended Daily Servings | Examples |
|---|---|---|
| Vegetables | 3 cups | Spinach, broccoli, carrots |
| Fruits | 2 cups | Berries, oranges, apples |
| Low-fat Dairy | 2-3 servings | Yogurt, milk, cheese |
| Whole Grains | 6-8 servings | Whole-wheat bread, brown rice |
Simplicity and scientific support make DASH a preferred choice for both patients with hypertension and others seeking balanced nutrition.
Volumetrics Diet: Portion Control and Satiety
The Volumetrics Diet, conceptualized by nutrition researcher Dr. Barbara Rolls, targets healthy weight loss by emphasizing foods that keep you full with fewer calories. It’s a practical, science-driven way to reframe volume and energy density without restrictive eating.
- Main Principle: Fill up on low-calorie, high-water foods to support fullness and reduce cravings.
- Food Categories:
- Category 1: Non-starchy fruits/vegetables, nonfat milk, broth-based soups (very low calorie density)
- Category 2: Starchy produce, grains, low-fat meats, legumes, breakfast cereals (low calorie density)
- Category 3: Meats, cheese, pizza, bread, ice cream (medium calorie density)
- Category 4: Crackers, chips, chocolate, nuts, oils, butter (high calorie density)
- Key Feature: No foods are entirely off-limits; moderation and education about calorie density are central.
- Exercise Recommendation: At least 30–60 minutes per day.
- Benefits: Enhanced portion control, active lifestyle promotion, and long-term success without deprivation.
By favoring foods from categories 1 and 2, the diet naturally decreases caloric intake while maintaining satisfaction.
Mayo Clinic Diet: Sustainable Lifestyle Change
The Mayo Clinic Diet is designed by one of the world’s leading medical institutions and prioritized as a holistic approach for individuals seeking long-term results. It’s centered less on strict calorie counting and more on developing healthier behaviors and habits.
- Core Concept: Uses a pyramid to encourage exercise and appropriate portions across food groups.
- Structure: Two phases—(1) Two weeks of healthy habit introduction and breaking unhealthy patterns; (2) Long-term adoption of nutritious choices with continued physical activity.
- Pyramid Breakdown:
- Base: Fruits, vegetables, and daily exercise.
- Middle layers: Carbs, protein, dairy, fats.
- Top: Sweets, to be limited and consumed sparingly.
- Expected Weight Loss: Up to 10 pounds in the first two weeks, around 2 pounds per week in subsequent weeks.
- Health Benefits: Greater satiety (feeling full), possible reduction in type 2 diabetes risk, improved heart health.
- Program Features: Digital access to meal plans, recipes, food tracker, group sessions, and at-home workouts (subscription required).
| Pyramid Level | Recommended Foods |
|---|---|
| Base | Fruits, vegetables, daily exercise |
| Middle | Whole grains, lean proteins, dairy, fats |
| Top | Sweets (sparingly) |
By promoting behavioral change and active living, the Mayo Clinic Diet fosters improved health while making nutrition enjoyable and sustainable.
Frequently Asked Questions
Q: What is the most effective diet for overall health?
A: The Mediterranean Diet is consistently ranked best for overall health, supporting heart health, longevity, and chronic disease prevention through a balanced intake of fruits, vegetables, whole grains, and healthy fats.
Q: Can I lose weight on a plant-based diet without giving up meat?
A: Yes. The Flexitarian Diet allows for occasional, mindful consumption of animal products while emphasizing plant-based foods. This makes weight loss and nutrient intake manageable and sustainable.
Q: Is Noom suitable for people who need extra motivation and structure?
A: Absolutely. Noom’s coaching, technology integration, and daily lessons help instill healthy habits, offer accountability, and maintain motivation over the long term.
Q: What foods should I avoid on the DASH Diet?
A: Limit foods high in sodium and saturated fat—such as processed meats, full-fat dairy, and sugary drinks—while eating abundantly from all whole food groups.
Q: Are ‘volume-based’ diets effective for appetite control?
A: Yes. Diets like Volumetrics help you feel full with fewer calories by emphasizing low-energy-density foods. This reduces hunger and supports healthier portion sizes.
Q: Does the Mayo Clinic Diet work for people who hate counting calories?
A: Yes. This diet uses a pyramid system and habit-focused strategies, making it ideal for those who want guidance without complex tracking.
Key Takeaways
- No single diet works for everyone; individual health, preferences, and goals matter.
- Evidence-based plans like Mediterranean, Flexitarian, DASH, Noom, Volumetrics, and Mayo Clinic support safe, effective lifestyle changes.
- Focus on adding more healthy foods, embracing moderation, and making small, sustainable changes for lasting results.
- Consult a registered dietitian or healthcare provider when choosing or starting any new diet program.
References
- https://www.healthline.com/nutrition/best-diet-plans
- https://www.goodhousekeeping.com/health/diet-nutrition/a63249501/best-diets-of-2025/
- https://www.goodhousekeeping.com/uk/health/healthy-eating/a62447673/dash-diet/
- https://www.scribd.com/document/542115800/Good-Housekeeping-Best-Diets-for-Easy-Weight-Loss
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