What Is a Diet?
Simply put, a diet is the foods and beverages you consume on a daily basis. A diet plan is typically designed with a purpose, whether it’s to lose weight, gain weight, control blood sugar or something else, says Lawrence J. Cheskin, M.D., chair of the nutrition and food studies department at George Mason University in Fairfax, Virginia.
However, not all diets are the same. Some advocate for plant-based or low-carbohydrate eating, while others might cut out red meat or animal products altogether. While a balanced diet of fruits and vegetables, whole grains, healthy fats and protein is generally encouraged, it’s always best to discuss with your doctor before embarking on a new eating plan.
Who Should Follow a Diet?
You might consider dieting if you want to lose weight, find yourself making unhealthy eating choices, want to address a certain health problem (such as high blood pressure or digestive distress) or want to increase your nutrient intake to combat health woes like sluggishness or brain fog.
Others who may be more inclined to follow a diet are athletes, who may want to keep their bodies in the best shape possible for optimal athletic performance, along with people who simply want to look and feel their best.
Why Is a Diet Important?
Following a healthy diet can be a crucial element in leading a healthy lifestyle, with one of the main benefits being lowering your risk of chronic disease, such as diabetes or cancer. Consuming a balanced mix of fruits, vegetables, legumes, whole grains, lean meats and fish can help lower that risk. Some of the unhealthy dietary practices to watch out for include a high intake of salt, sugars and saturated fats.
A healthy diet is also an important factor in maintaining a healthy weight. From 2017 to March of 2020, the Centers for Disease Control and Prevention (CDC) reported that the prevalence of obesity in U.S. adults was 41.9%, making it a common condition.
Types of Diets
While it seems the amount of available diets to try are endless, here are a handful of general types of diets that you can get familiar with when looking to start dieting.
Plant-based: Plant-based dieting involves a large focus on consuming vegetables and legumes. Different types of plant-based diets will vary in the amount of animal products that can be consumed. The vegan, vegetarian and pescatarian diets on our ranking are variations of plant-based dieting. Another variation is flexitarian eating, which includes consuming reduced amounts of meat, poultry, fish and seafood.
Low-carbohydrate: Many variations of low-carb dieting have been around for decades, but for the most part, this type of dieting focuses on restricting carbohydrate consumption, with an increase in healthy fat intake. Variations of the low-carb/high fat diet, or LCHF, include the Atkins, ketogenic (keto) and paleo diets.
Raw foods: A raw foods diet includes consuming 90% or more of your foods raw. Most forms of this diet exclude foods that have been cooked, heated above 118 degrees Fahrenheit or pasteurized. Common foods consumed while following this diet are raw fruits and vegetables, nuts, seeds and sprouted grains.
Intermittent fasting: Intermittent fasting involves fasting for a specified amount of time each day. For example, you might try eating one, 500-600 calorie meal a day for two days out of the week (while eating normally the remaining five days), called the 5:2 approach, or only allow yourself to eat within a certain eight-hour period each day (the 16:8 y approach). When fasting, you may consume water and other zero-calorie drinks like black coffee or tea.
How Do You Start a Diet?
To start a diet, select a plan or come up with your own and figure out how it’s going to fit into your life. Consider what you’ll do differently every day. Then figure out how you’re going to incorporate those changes into your life.
Once you’ve chosen an approach, Dr. Cheskin recommends giving it a road test by trying it for a few days to see if it might work for you. Think of this as the dieting equivalent of dipping your toes into the water before diving in. Once you find a plan that feels comfortable and sustainable, commit to it and take the plunge.
When starting a diet, Dr. Jampolis also notes that it’s important to anticipate challenges you might incur and have a plan to overcome them—such as having healthy, frozen meals ready to go in the freezer.
How to Stick to a Diet
To actually stick to your diet, you need to think about your why. Why do you want to do it? What’s in it for you? And how committed are you to adopting this new approach? Having this information top of mind—or even on a Post-It note—can rekindle your motivation when it wanes.
“A lot of people think of diets as temporary things, but if they go back to what they were doing before, it’s not going to be of long-term benefit,” says Catherine Christie, Ph.D., a registered dietitian, professor of nutrition and dietetics and associate dean of the Brooks College of Health at the University of North Florida in Jacksonville, Florida. “Which diet is going to work for you depends on which [one] you can follow and stick with.”
Other strategies to help you go the distance include:
Tracking your progress. “The more self-monitoring you do, the better,” says Dr. Cheskin. If you know what you’re eating each day because you’re keeping a food diary, how much you’re moving because you’re tracking your steps and how much you weigh because you’re tracking it daily or weekly, you’ll be able to see correlations between what you’re doing and how you’re losing weight.
In fact, weighing in at least three times a week, logging food intake at least three times a week and having at least 60 minutes of physical activity a week were among the factors that distinguished participants who lost at least 5% of their baseline weight in a commercial weight loss program from their less successful peers in a 2017 study in the Journal of Medical Internet Research.
Creating mini goals. If you’ve set your sights on an ultimate goal, such as losing 10 pounds, create action-oriented stepping stones to help you get there. “Some people do well with an extreme change like following a vegan diet, but most people do better if they can make gradual changes and build on them,” says Dr. Christie.
Such steps might include consuming five fruits and vegetables per day, reducing your meat intake, switching from white bread to whole wheat bread or walking briskly at least four times a week. If you map out specific changes you’re going to make on your way to your goal—and you check those boxes by doing them—you build in opportunities for success along the way.
Sidestepping diet fatigue. As the novelty of the plan wears off, you can keep yourself motivated to carry on. How? By thinking about your potential stumbling blocks (like your sweet tooth) and coming up with satisfying ways to deal with them (such as having roasted fruit or a small scoop of sorbet for dessert instead of a calorie bomb of cake).You can also tune into improvements in how you feel (that you have more energy, for example) or how your health has improved (based on your latest cholesterol and blood sugar levels). “It helps to have some kind of marker—such as blood pressure, blood sugar or cholesterol numbers—to see how it’s working,” says Dr. Christie.
Spicing things up. To keep your meals lively and appealing, change the way you prepare foods. Consider roasting instead of steaming vegetables, grilling fruit instead of eating it raw or using different spices or flavored vinegars to alter the flavors of familiar foods. In fact, Dr. Jampolis notes that some spices like cayenne, cumin and ginger may even help with weight loss.
“Treating” yourself. It helps to reward yourself in healthy ways—perhaps by buying yourself a new blender or pair of exercise shoes—when you achieve certain milestones, such as losing your first 5 pounds or being able to jog a mile without stopping.
Benefits of Following a Healthy Diet
Following a healthy diet has a variety of benefits, with one of them being lowering your risk of developing a chronic disease. Sticking to a diet that’s rich in fruits and vegetables can reduce your risk of developing heart disease, stroke, diabetes, obesity and some cancers down the road.
A healthy diet that’s low in fat can also prevent undesirable weight gain. This includes swapping out animal fats like butter for unsaturated vegetable oils, like olive oil.
Arguably the most important benefit, consuming a well-balanced diet helps you feel better and improves your overall well-being. When you’re consuming the right foods, you may find that you’re better equipped to manage stress and have more energy to do the things you enjoy.
Which Diet Is Right for Me?
The first thing to consider when deciding on a diet is: What’s my goal? Am I trying to lose weight or body fat? Or am I trying to improve a specific aspect of my health or my life? A 2014 study in Health Psychology and Behavioral Medicine found that examining the intersection of life goals and dietary goals can have an impact on your ability to achieve and maintain diet-related changes. Once you know what your desired outcome is, it’s time to delve into the details.
Dr. Cheskin says to determine if you’re likely to stick with a diet, it’s important to “know yourself—the more you can be introspective, the better.” After all, a 2018 study in JAMA Network found people achieved similar weight loss results on a healthy low-fat diet and a healthy low-carbohydrate diet. So the diet that’s likely to work for you is the one you’re most likely to stick with
To that end, ask yourself the following questions:
Does the diet have foods I like to eat?
What is it about my habits and preferences that might make this particular approach work for me?
What am I going to change to help me lose weight or lower my cholesterol or my _____?
Are the foods on this diet affordable?
Do I have time to shop for and prepare the recommended meals?
“The practicality of what you’re choosing is really important because there are still only 24 hours in a day,” says Leslie Bonci, a registered dietitian and owner of Active Eating Advice in Pittsburgh.
It’s also wise to consider your dieting history, including what has worked for you and what hasn’t—and why. “There are very few people in this world who haven’t been through this a few times before,” Bonci says.
There may be valuable lessons in your previous experiences. If you were tired and miserable on a low-carb approach in the past, you should probably look at a different one. On the other hand, if you were successful with a plan that included mini meals throughout the day, that approach might be worth trying again.
Also, think about what’s realistic for your lifestyle. While a rigid, calorie-cutting plan may be appealing initially because it takes the guesswork out of what to eat, it may be hard to stick with it for an extended period of time.
“If there isn’t some flexibility built in, it probably won’t work for you in the long term because life throws us curveballs,” says Dr. Cheskin. “It should be adaptable to different situations and personalities.” In other words, it needs to be a plan you can live with.
It’s also important to consider a particular diet’s safety and effectiveness. For example, is there research or science behind the diet? Or is it based on unproven assumptions? Look at statistics or clinical studies to gauge its success for other people, Dr. Cheskin advises. In general, experts say that a healthy, sustainable weight loss plan should include:
A healthy number of daily calories. That means no less than around 1,500 for women, or 1,800 for men—although that number varies based on factors like your weight and activity level.
A variety of foods from different food groups. Think fruits, vegetables, whole grains, legumes, nuts, seeds, lean protein and healthy fats, says Dr. Cheskin. The diet should include appropriate proportions of macronutrients (carbohydrates, proteins and fats) to provide your body with energy, as well as sufficient micronutrients (like vitamins and minerals) for optimal function. It shouldn’t rely on supplements to provide these nutrients, says Dr. Cheskin, because that suggests the plan is nutritionally unsound and not sustainable.
An afternoon snack. Snacks “keep people fulfilled,” says Dr. Cheskin. “Part of eating is not just to fill the fuel tank; it’s also the pleasure of food.”
Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional.
Best Diet Plans Of 2023
Whether you’re more focused on heart health, weight loss or simply a more balanced eating plan, choosing the best diet can be a crucial piece of the puzzle in meeting your health and wellness goals. Food is fuel, and it’s important to provide your body with the necessary nutrients. But with the wide variety of diets out there, which ones are the best out there?
To determine the best diets, the life blog author research and consult nutritionist exrcluding doctors specializing in nutrition and registered dietitians—to rate 19 diets across six metrics, ranging from weight loss to heart health. Below are the top 10 diets that received the highest scores. (However, keep in mind, you should always talk with your doctor before starting a new eating plan).
Our Top 10 Diet Plans
Best for Overall Health: Mediterranean Diet
Best Non-Meat Diet: Vegetarian Diet
Best for Heart Health: DASH Diet
Best Commercial Diet: Weight Watchers
Best Commercial Diet Runner-Up: Noom
Best Non-Meat Diet Runner-Up: Vegan Diet
Best Diet for Flexibility: Pescatarian
Best Diet for Holistic Health: Ornish Diet
Best Diet for a Brain Boost: MIND Diet
Best Diet for a Nutrient Boost: Nordic Diet
The Best Diets for 2023, Rated by Experts
BEST FOR OVERALL HEALTH
Mediterranean Diet
Fresh fruits and vegetables
Whole grains, nuts and legumes
Fish
Extra virgin olive oil
Why We Picked It
Inspired by the traditional eating patterns of southern Italy and Greece, the Mediterranean diet is deemed “the gold standard in preventive medicine,” due to its “harmonic combination” of antioxidants and anti-inflammatory properties, according to a review of studies.
“It’s not surprising that the Mediterranean diet ranked number one, cause “First, it’s not a ‘diet’ as we have come to think of diets; it’s a lifestyle. Following it means you will be selecting foods that are fresh and wholesome—and you’ll have plenty of flexibility. Because it’s designed more as an eating lifestyle, it doesn’t lead to ‘yo-yo’ dieting. There are no ‘good’ or ‘bad’ food lists to choose from.”
Pros & Cons
Reduced risk of chronic disease
Doesn’t require calorie counting or rigorous restrictions
Allows for a low to moderate amount of red wine
Compatible with vegetarian lifestyles
Red and processed meats are restricted
Sweets are replaced with fruit for dessert
Additional Information
The Mediterranean diet recommends filling your plate with fresh fruits, vegetables, nuts and legumes, with moderate portions of fish and shellfish for protein.
BEST NON-MEAT DIET
Vegetarian Diet
Vegetables
Fruits
Grains
Legumes
Nuts and seeds
Why We Picked It
The classic vegetarian diet snags a spot on our ranking, earning high marks for its safety and ability to boost heart health, as well as for being a particularly healthy option for people with diabetes. Additionally, research has found that a lifelong adherence to to a vegetarian diet was associated with a 35% lower risk of developing diabetes, and those who adopted a vegetarian diet after being non-vegetarian had a 53% lower risk of developing the condition compared to non-vegetarians.
“A vegetarian diet is a terrific approach to get more plants into your eating plan, which is a key reason why it’s a diet winner,” While there are several types of vegetarian diets, the most popular is a lacto-ovo vegetarian diet, which includes dairy and eggs—making it easier to follow and meet nutritional needs than if going vegan or 100% plant-based.
“For people who dine out or travel frequently, or who have a chaotic work or family schedule, a vegetarian diet offers plenty of flexibility,” There are no detailed food charts, nonsensical food avoidance lists or ‘rules,’ or specific meal timing to worry about. And pizza is included!
Pros & Cons
Good pick for people with diabetes
Flexibility, as some subtypes allow for eggs and dairy products
Research shows that eating lacto-ovo vegetarian is helpful for weight management, according to experts
Restricts meat, poultry and fish
Some vegetarians may need to supplement with nutrients like iron or calcium
Additional Information
This diet is associated with lower risk of coronary artery disease and can protect against GI tract cancers,
BEST FOR HEART HEALTH
DASH Diet
Grains
Meat, poultry, fish
Fruit and vegetables
Why We Picked It
The DASH (Dietary Approaches to Stop Hypertension) diet was designed specifically with heart health in mind. It takes a low-sodium approach to eating, and studies show the DASH diet effectively lowers blood pressure and “bad” LDL cholesterol. “You may find it harder to eat out with the reduced sodium … and cooking without adding salt may be more challenging as well, but adding in spices and herbs can make this diet even healthier
Pros & Cons
Can lower blood pressure and “bad” cholesterol
Restricts foods high in saturated fats
Designed for heart health
Lack of focus on seafood and fatty fish
Some of the daily carbs may not be suitable for people with diabetes
Restricts sweets and added sugars
Additional Information
The DASH diet recommends meals rich in fruits, vegetables and low-fat dairy and limited in saturated fat. On the DASH diet, you use a chart to estimate your daily calorie needs, which are then used to figure out how many servings from each food group you should have.
BEST COMMERCIAL DIET
WeightWatchers
Fresh fruit
Non-starchy vegetables
Lean protein
Why We Picked It
If you like the structure of commercial diets, Weight Watchers is the top pick. A number of our panelists noted the diet’s robust support network, which ranges from weekly meetings to a booming online community. Instead of focusing on restricting certain foods, it emphasizes moderation, making it much more manageable than other diet programs.
“WW has evolved over the years with the research,” . “Its latest WW+ program provides individualized recommendations for diet, as well as lifestyle factors including stress/mindset, sleep and physical activity. The diet portion is inclusive of all the food groups, and emphasizes wholesome foods including fruits, vegetables and whole grains. For folks who like to track their points/food, it’s a potentially healthful program for them.”
Pros & Cons
No foods are “off limits”
Strong support network
Program boasts long list of “zero point” foods you can eat anytime
Meetings could be difficult to keep up with long term
Foods high in saturated fats and sugar have high point values
Our Experience
Our reviewer lost 5 pounds after trying WW for four weeks. Read our full review of the program here.
BEST COMMERCIAL DIET RUNNER-UP:
Noom
Fruits
Vegetables
Whole grains
Why We Picked It
Snagging the second spot for commercial diets, Noom touts high marks according to panelists for its effectiveness for weight loss and safety. The weight management program emphasizes daily behavioral changes for long-term weight loss, and uses a color-coded system that prioritizes food by calorie density, assigning users a “calorie budget” based on their personal goals.
“This is not really a diet but rather a lifestyle, so it is much more sustainable,” The program is based on behavior change, which is a key component of successful and permanent weight loss—they try to go beyond just calories in and out (exercise) and help the individual understand why they overeat or make poor choices. It also teaches them how to manage challenging eating situations like stress eating, emotional eating and social eating, and it even assesses readiness for change, which is important.”
Pros & Cons
Regarded as a successful weight loss program by experts
After trying Noom for one month, our reviewer shed 7 pounds, and found the program to be interesting and educational.
BEST NON-MEAT DIET RUNNER-UP
Vegan Diet
Vegetables
Fruits
Grains
Legumes
Nuts and seeds
Why We Picked It
Considered a subtype of the vegetarian diet, the vegan diet scored particularly well for supporting heart health and the health of people with diabetes. A 2020 study found that vegans had lower total cholesterol and LDL-C levels compared to omnivores, as well as a decreased risk of non-insulin dependent diabetes and a lower BMI.
The vegan eating plan is a more restrictive form of vegetarianism. Typically, a vegan diet eliminates meat, fish, poultry, eggs and dairy products, as well as any other animal-derived products. “A vegan diet is often left off ‘diet’ lists because it’s not thought of as a typical weight loss diet. But that’s exactly why it should be and is a top pick,” And it’s a perfect fit for people who want to express their kindness to animals and care about planetary health and how food choices impact climate change.
PROS AND CONS
Does not require calorie counting
Can offer benefits for the heart and protects against diabetes
Restricts any animal-derived products
Can be challenging to follow if you dine out often
May not be the best choice for those who are pregnant or breastfeeding
Additional Information
Nutrients like iron and vitamin B12 will likely need to be supplemented, and strict veganism is not recommended for young children.
BEST DIET FOR FLEXIBILITY
Pescatarian
Fruit
Vegetables
Fish
Dairy
Eggs
Why We Picked It
Another iteration of vegetarianism, the pescatarian diet—which is mainly plant-based with the inclusion of fish and other seafood—earned high marks for categories like ease of use and safety. A 2020 study found that pescatarians are less likely to be living with obesity and have a lower prevalence of cardiovascular risk factors such as high BMI, hypertension and hypercholesterolaemia.
“Studies consistently show that vegetarian diets are associated with a lower risk of diabetes, heart disease and less weight gain/lower weight than diets that include animal protein/meat, however they can be restrictive, so a pescatarian diet that includes fish is less restrictive and can make a predominantly plant-based diet more livable.
Pros & Cons
Followers of this diet are less likely to struggle with obesity or hypertension
Omega-3 fatty acids in fish can offer brain benefits
Associated with lower risk of diabetes and heart disease
Restricts meat
Risk of consuming too much mercury or toxins if seafood intake isn’t varied
Additional Information
Supplementation of certain nutrients may be warranted with this diet.
BEST DIET FOR HOLISTIC HEALTH
Ornish Diet
Fruits
Vegetables
Healthy fats (like fish oil and flaxseed oil)
Whole grains
Plant-based proteins
Why We Picked It
This diet earns the spot for best diet for holistic health, as it places an emphasis not only on the foods you consume, but exercise and stress management, too. Developed by Dean Ornish, M.D., this diet is based on research that found comprehensive lifestyle changes may be able to regress coronary heart disease and other chronic conditions..
“The Ornish diet really emphasizes foods that help with heart health like fruits, vegetables, whole grains and legumes. It also promotes low fat, low added sugar and low refined carbs. The plan also emphasizes stress management and exercise, which are also important in a healthy lifestyle.”
Pros & Cons
Does not completely ban certain foods
Recommended foods include healthy carbs, fats and plant-based proteins
Framework includes aerobic exercise and stress management
Sugar and alcohol are permitted but not encouraged
Requires no more than 10% of calories from fats and no more than 10 milligrams of cholesterol per day
Additional Information
The Ornish diet restricts sugar, refined carbohydrates and white flour.
BEST DIET FOR A BRAIN BOOST
MIND Diet
Green leafy vegetables
Berries
Whole grains
Why We Picked It
Research has found that the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet substantially slows cognitive decline with age .Further, studies have also found that the MIND diet is associated with better cognitive functioning independent of common brain pathology, suggesting it may contribute to cognitive resilience in the elderly.
“This diet is a combination of the Mediterranean diet and the DASH diet, so it’s both heart-healthy and, again, the moderate carbs could give it a little edge over the DASH diet for diabetes. It may be a little more challenging to hit the specific weekly food targets, but if you do, your brain will surely benefit.”
Pros & Cons
Combines certain traits of the Mediterranean and DASH diets
Highlights leafy green vegetables and berries
Research shows following this diet can slow cognitive decline as people age
Restricts red meats, butter, margarine, sweets and pastries
Weekly food targets could be challenging to reach for some
Additional Information
The MIND diet combines certain hallmarks of the Mediterranean and DASH diets, emphasizing a plant-based plate and limited intake of animal products and highly-saturated fats.
BEST DIET FOR A NUTRIENT BOOST
Nordic Diet
Fruit
Vegetables
Legumes
Fish and eggs
Why We Picked It
The plant-focused Nordic diet is packed with nutrients, with a number of studies confirming its nutritional value. Specifically, research shows the Nordic diet can result in a decreased risk of stroke, lower risk of disease and death in middle-aged and older men, improved blood lipid profile, better insulin sensitivity and lower blood pressure. It also satisfies both macro- and micronutrient intake recommendations—all with ingredients readily available at grocery stores.
“The diet’s focus on seasonality, local eating and minimal eating out could be more challenging to follow, but it’s certainly a nutrient-dense and healthy die. My only concern would be eating too much seafood high in mercury, so I recommend familiarizing yourself with fish that are higher in mercury or simply consuming a variety of fish on a regular basis.”
Pros & Cons
Has shown to reduce risk of stroke and disease
Could improve insulin sensitivity and lower blood pressure
Satisfies nutrient recommendations
Sweets and desserts are restricted
Animal products are used sparingly as side dishes
Additional Information
Similar to how the Mediterranean diet takes its cue from the region it’s named after, the Nordic diet replicates the eating patterns in northern Europe.
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