Whether you’re focusing more on heart health, weight loss, or just planning a more balanced diet, choosing the best diet can be a crucial piece of the puzzle to meet your health and wellness goals. Food is fuel, and it’s essential to provide your body with the necessary nutrients. But with the wide variety of diets available, which ones are the best?
To determine the best diets of 2024, the Forbes Health Editorial Team consulted a panel of nutrition experts to rank a range of diets across multiple metrics, from weight loss to heart health.
Below are the top nine diets that received the highest average scores. (However, keep in mind, you should always talk to your doctor before starting a new diet plan.)
Our Top Diet Plans
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- Best Overall: Mediterranean Diet
- Best for Heart Health: DASH Diet
- Best Plant-Forward Diet: Flexitarian Diet
- Best for Seafood: Pescatarian Diet
Best Diets of 2024, According to Nutrition Experts
Mediterranean Diet
- Emphasizes fruits, vegetables, whole grains, nuts, and legumes.
- Encourages the use of olive oil in cooking.
- Suggests moderate amounts of fish and lean poultry for protein.
- Limits red and processed meats.
- Restricts added sugars and highly processed foods.
- Limits saturated fats and refined carbohydrates.
- Includes low to moderate amounts of alcohol, typically with meals.
Why We Picked It
Inspired by the traditional dishes of Southern Italy and Greece, the Mediterranean diet is considered the “gold standard in preventive medicine” due to its “harmonic combination” of antioxidants and anti-inflammatory properties, according to reviews of studies.
The Mediterranean diet recommends filling your plate with fresh fruits, vegetables, nuts, and legumes, with moderate portions of fish and shellfish for protein.
This diet provides health benefits, including increased life expectancy, reduced risk of chronic disease, and a better quality of life.
Moreover, the Mediterranean diet includes a variety of delicious foods, making it easy to adopt and follow as a lifestyle, thanks to its numerous resources, from supportive apps to meal delivery services.
Expert Take
Jackie Newgent, R.D.N. (Food and Nutrition)
Jackie Newgent, R.D.N., C.D.N., is a plant-forward registered dietitian nutritionist, classically-trained chef, award-winning cookbook author, professional recipe developer, media personality, spokesperson and food writer.
She’s the author of several cookbooks, including her newest, The Plant-Based Diabetes Cookbook. Newgent is a culinary nutrition advisor to national food brands and a private plant-based cooking coach.
She has made guest appearances on dozens of television news shows, including Good Morning America. Formerly, Newgent was a national media spokesperson for the Academy of Nutrition and Dietetics and healthy culinary instructor at the Institute of Culinary Education.
You can find her plant-based recipes on her blog and social media. Jackie Newgent is based in Brooklyn, New York, where she’s also co-founder of Peterra Kitchen, an organic pet treat company.
Pros
- Allows for a large variety of foods.
- Research suggests a 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.
- Does not require a subscription fee or costs associated with pre-packaged foods.
Cons
- Lack of clear guidance on the consumption of red and processed meat.
- Limiting better carbohydrates and sodium can make eating difficult for some people.
- The costs associated with fresh produce and fish can add to grocery expenses.
- The allowance for low-fat and fat-free dairy makes this plan unsuitable for vegans.
- In some, it can lead to low levels of iron.
DASH Diet
Why We Picked It
DASH (Dietary Approaches to Stop Hypertension) diet was specifically designed with heart health in mind. It adopts a low-sodium approach to eating, and studies have shown that the DASH diet effectively lowers blood pressure and “bad” LDL cholesterol.
On the DASH diet, you use a chart to estimate your daily calorie needs, which is then used to determine how many servings you should have from each food group.
Leslie Bonci, a registered dietitian, board-certified specialist in sports nutrition, and a member of the Forbes Health Advisory Board, notes that the DASH diet is beneficial for blood pressure levels but acknowledges that its emphasis on produce might make it more costly compared to other eating plans.
Expert Take
Melina Jampolis, M.D. (Diet / Nutrition)
“DASH: ‘It might be challenging to eat with low sodium… and cooking without salt can also be difficult, but adding spices and herbs can make this diet even healthier,’ says Melina Jampolis, MD, a board-certified physician nutritionist and member of the Forbes Health Advisory Board.”
Pros
- The DASH research indicates that it can reduce blood pressure and “bad” cholesterol.
- It limits the intake of saturated fats, includes omega-3 rich fatty fish for heart health, allows a wide variety of foods, and does not require calorie counting or strict restrictions.
- It also does not involve subscription fees or costs associated with pre-packaged foods.
Cons
- DASH (Dietary Approaches to Stop Hypertension) may not be suitable for everyone with diabetes.
- Nuts, fresh produce, and lean poultry can contribute to a higher grocery bill.
- Making recommendations for some food groups can be challenging.
- Measuring sodium limits can be difficult, and sodium restrictions can make food preparation more challenging.
Flexitarian Diet
- Emphasizes fruits, vegetables, whole grains, and legumes.
- Encourages protein from eggs and dairy.
- Allows occasional or small portions of meat.
- Limits red and processed meats.
- Limits saturated fats, sodium, and added sugars.
- Limits sugary foods and beverages and refined grains.
Why We Picked It
For those who want to reap the benefits of a plant-based eating plan but don’t feel ready to give up that slab of bacon at brunch just yet, a flexible diet might be a suitable option.
Described by the International Food Information Council as a “semi-vegetarian, plant-forward diet,” a flexible diet emphasizes plant-based foods (such as fruits, vegetables, and legumes), dairy, and eggs, and recommends less frequent and/or smaller portions of meat.
The organization notes that emerging research suggests this eating pattern may offer benefits ranging from weight management to reduced risk of heart disease and diabetes.
Expert Take
Melina Jampolis, M.D. (Diet / Nutrition)
Dr. Jumpulse calls this diet “generally quite reasonable and healthy.” She notes that, “Some people may not feel full with less meat, but fruits and vegetables combined with high-fiber legumes should help fill you up… Plants and spices really help with inflammation.”
Pros
- Allows for flexibility and occasional meat consumption.
- No need to count calories.
- Offers many benefits of a plant-based diet.
- Does not completely restrict any food group.
- No subscription fee required.
- Health benefits supported by emerging research.
Cons
- Lack of clear guidance on specific target amounts for each food group.
- Lack of clear guidance on restrictions for red and processed meats.
- Emphasis on production may increase grocery bills.
- Some people might find it difficult to feel full with this diet.
- Plant-based foods may require more preparation and planning.
Pescatarian
- Emphasizes fruits, vegetables, whole grains, nuts, and legumes.
- Focuses on animal protein sources from fish.
- Includes shellfish.
- Encourages a variety of fish and seafood.
- Includes dairy and eggs.
- Restricts meats like beef, chicken, and pork.
Why We Picked It
Another variation of vegetarianism, the pescatarian diet—which is primarily plant-based but includes fish and other seafood—scores high in categories such as ease of use and safety.
A 2020 study found that pescatarians are less likely to live with obesity and have a lower prevalence of cardiovascular risk factors such as high BMI, high blood pressure, and hypercholesterolemia. ‘The eating plan is broad and allows for a variety of choices, but fish should be preferred!’ notes Bonci.
Expert Take
Melina Jampolis, M.D. (Diet / Nutrition)
Studies consistently show that a vegetarian diet is associated with a lower risk of diabetes and heart disease, as well as lower weight compared to a diet rich in animal protein/meat. However, these studies may be limited, so a diet that includes fish might be less restrictive and could make a plant-based diet more sustainable, Dr. Jampolis says.
Pros
- Research shows that followers of this diet have a lower likelihood of obesity or high blood pressure.
- Omega-3 fatty acids in fish can offer brain benefits.
- There is no need to count calories.
- A plant-based diet offers many benefits, excluding seafood.
- Experts believe this diet can make plant-based eating more sustainable.
- There is no membership fee associated with this diet.
Cons
- Restricts better meat for you, including lean meat and chicken.
- If the quantity of seafood is not varied, there is a risk of excessive mercury or toxins.
- Due to the lack of meat, some individuals may need to supplement certain nutrients.
- There is a lack of specific target quantity requirements for each food group.
- The cost of fish and shellfish could be an additional grocery expense.
Vegetarian Diet
- Encourages fruits, vegetables, grains, legumes, nuts, and seeds.
- Allows healthy fats from avocados and olive oil.
- Eliminates meat, fish, and poultry.
- Lacto-ovo-vegetarian: Eliminates meat, fish, and poultry but allows dairy and eggs.
- Lacto-vegetarian: Eliminates meat, fish, poultry, and eggs but allows dairy.
- Ovo-vegetarian: Eliminates meat, fish, poultry, and dairy but allows eggs.
Why We Picked It
A classic vegetarian diet earns a spot on our ranking due to its ability to promote heart health and protect the body, along with being a particularly healthy option for people with diabetes.
Furthermore, research has shown that lifelong adherence to a vegetarian diet can reduce the risk of developing diabetes by 35%, and those who adopt a vegetarian diet after being non-vegetarian have a 53% lower risk of the disease compared to non-vegetarians.
Bouncy notes, “Plant-based proteins such as lentils, beans, and soy can be low-cost options, as well as dairy and eggs,” but adds that if not well-planned, this diet can lead to nutritional deficiencies.
Expert Take
Jackie Newgent, R.D.N. (Food and Nutrition)
Newgent says, “A vegetarian diet is a great way to incorporate more plants into your meal plan, which is a major reason it’s a winning diet.”
“Although 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 compared to a vegan or 100% plant-based diet.”
“People who eat out or travel frequently, or have busy work or family schedules, find that a vegetarian diet offers a lot of flexibility,” she adds. “There’s no need for detailed food charts, lists of foods to avoid, or ‘rules,’ or worrying about specific meal times. And pizza is included too!”
Pros
- Research shows that this is a good option for people with diabetes.
- Some flexibility, as certain sub-types allow eggs and dairy products.
- According to experts, research indicates that a lacto-ovo vegetarian diet is helpful in controlling weight.
- No subscription fee is required.
- No need to count calories.
- Thanks to an increase in options on restaurant menus, it is easy to follow while eating out.
Cons
- There are more restrictions compared to other diets at this level of classification.
- Some vegetarians may need to supplement nutrients like iron or calcium.
- More planning and preparation time may be required.
- There is a lack of specific target amounts required for each food group.
- Experts have noted that ‘grilled cheese and French fries’ require nutritional education to avoid in a vegetarian diet.
