What Are the Health Benefits of the Mediterranean Diet?
The health benefits of the Mediterranean diet include a reduced risk of heart disease, diabetes and cognitive decline. It's also associated with ...
ranked best in the world
In 2024, and for the sixth straight year, the Mediterranean diet <anchor>ranked best in the world</anchor> for overall health and longevity. With a focus on plant-based foods, lean protein (over red meat), whole grains, and lots of healthy fats like extra virgin olive oil, the Mediterranean diet encourages a sustainable, well-rounded approach to eating rather than food group elimination like Keto or Paleo.
Best Diets Overall 2024 - Expertly Reviewed | U.S. News
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# Best Diets Overall 2024

Updated January 1, 2024

If your goal is to manage your weight long term and eat healthfully, try one of these science-backed diets that work. Each earns top marks from our [panel of leading medical and nutrition experts](https://health.usnews.com/best-diet/experts), specializing in diabetes, heart health and weight loss. Our panelists evaluated each diet plan for nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness. They also considered each diet’s strengths and weaknesses and the specific goals each diet might be most effective at addressing. The result is our list of best diets for 2024.

Why Trust U.S. News

With the help of our Best Diets [panel of nationally-recognized experts](https://health.usnews.com/best-diet/experts) in nutrition, obesity, food psychology, disease management, we developed a survey in partnership with The Harris Poll. The survey asked the panel to carefully compare diets for their nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness. [You can see our full methodology here](https://health.usnews.com/wellness/food/articles/how-us-news-ranks-best-diets).

43

[nationally recognized dietitians reviewed](/best-diet/experts)

11

ranking categories

30

diets evaluated and ranked

[See our Full Methodology](https://health.usnews.com/wellness/food/articles/how-us-news-ranks-best-diets)

[See our Full Methodology](https://health.usnews.com/wellness/food/articles/how-us-news-ranks-best-diets)

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Choose DietAcid Reflux DietAIP DietAlkaline DietAtkins DietBody Reset DietBRAT DietCleveland Clinic DietDASH DietDr. Weil's Anti-Inflammatory DietDukan DietFlat Belly DietFlexitarian DietGAPS DietGluten-Free DietGOLO DietGout DietHerbalife NutritionHMR ProgramIntermittent FastingJenny Craig DietKeto DietKeyto DietLow FODMAP DietLow-Residue DietMayo Clinic DietMediterranean DietMenopause DietMilitary DietMIND DietNoomNutrisystem DietNutritarian DietOPTAVIAOrnish DietPaleo DietPlantstrong DietPritikin DietProfile PlanRaw Food DietSirtfood DietSlimFast DietSouth Beach DietTLC DietVegan DietVolumetrics DietWeightWatchersWhole30 DietZone Diet

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Diet Types

High-Protein(4)Low-Calorie(7)Low-Carb(10)No Membership Fee(36)Plant-Based(17)

Can Be Adapted Gluten-Free(45)Commercial(14)Diabetes(31)Halal(40)Heart Disease(24)Kosher(44)Low-Fat(9)Prepackaged Food Part of Meal Plan(10)

**\+ Show More**

01. [Best\
    \
    ![Mediterranean style food background. Fish, vegetables, herbs, chickpeas, olives, cheese on grey background, top view. Healthy food concept. Flat lay](https://www.usnews.com/object/image/0000016f-24c2-d644-afef-f4d27b2e0000/mediterraneandiet.jpg?update-time=1576870081544&size=responsiveSquare300)See Do's and Don'ts](/best-diet/mediterranean-diet/dos-and-donts)







    ## [Mediterranean Diet](/best-diet/mediterranean-diet)



    The Mediterranean diet focuses on quality and lifestyle rather than a single nutrient or food group. Numerous studies have shown that this dietary model reduces the risk of certain chronic health conditions, such as cardiovascular disease and Type 2 diabetes, while promoting longevity and improving quality of life.[Read More](/best-diet/mediterranean-diet)





- Plant-Based

- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

85.1%

Best Diets Overall Rank

#1

02. [Best\
    \
    ![Close up of a chicken caesar wrap with lettuce, tomato,onion, and grilled chicken with fries.](https://www.usnews.com/object/image/00000187-b4d7-d12c-abbf-fef789fc0000/gettyimages-98692364.jpg?update-time=1682366287658&size=responsiveSquare300)See Do's and Don'ts](/best-diet/dash-diet/dos-and-donts)







    ## [DASH Diet](/best-diet/dash-diet)



    The heart-healthy DASH diet is a flexible and balanced eating plan developed by the National Heart, Lung and Blood Institute. Learn more about what the DASH diet is and its role in reducing blood pressure and the risk of heart disease, along with its pros and cons and what you need to buy at the grocery store.[Read More](/best-diet/dash-diet)





- Plant-Based

- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

75.4%

Best Diets Overall Rank

#2

03. [Highly Ranked\
    \
    ![Salad of romain lettuce, onions, olives, feta, tomatoes and pecan.](https://www.usnews.com/object/image/00000159-2c41-db87-a1fd-6fc5775c0000/161223-springsalad-stock.jpg?update-time=1571411002831&size=responsiveSquare300)See Do's and Don'ts](/best-diet/mind-diet/dos-and-donts)







    ## [MIND Diet](/best-diet/mind-diet)



    The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, takes two proven diets – DASH and Mediterranean – and zeroes in on the foods that improve brain health to potentially lower your risk of mental decline. [Read More](/best-diet/mind-diet)





- Plant-Based

- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

60.7%

Best Diets Overall Rank

#3

05. [Highly Ranked\
    \
    ![Colorful vegetables and fruits vegan food in rainbow colors arrangement full frame](https://www.usnews.com/object/image/00000187-6ba8-dd3d-abc7-6ffdc0610000/gettyimages-1284690585.jpg?update-time=1681138492879&size=responsiveSquare300)See Do's and Don'ts](/best-diet/mayo-clinic-diet/dos-and-donts)







    ## [Mayo Clinic Diet](/best-diet/mayo-clinic-diet)



    Using evidence-based behavioral science, the Mayo Clinic diet is a 12-week program designed to establish healthy habits for life.[Read More](/best-diet/mayo-clinic-diet)





- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

55.3%

Best Diets Overall Rank

#4

06. [Highly Ranked\
    \
    ![Cropped image of three vegan burgers representing the quality of vegan food](https://www.usnews.com/object/image/0000018a-f0e0-d6cc-a1ba-f6e36e280000/https-media-gettyimages-com-id-1359499287-photo-vegan-food-served-as-vegan-beet-burgers.jpg?update-time=1696258378492&size=responsiveSquare300)See Do's and Don'ts](/best-diet/flexitarian-diet/dos-and-donts)







    ## [Flexitarian Diet](/best-diet/flexitarian-diet)



    With a flexitarian diet, also known as a semi-vegetarian diet, you don't have to completely eliminate meat to reap the health benefits associated with vegetarianism. Instead, you can be a vegetarian most of the time, but still enjoy a burger or steak on special occasions.[Read More](/best-diet/flexitarian-diet)





- Plant-Based

- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

53.6%

Best Diets Overall Rank

#5

07. [Highly Ranked\
    \
    ![](https://www.usnews.com/object/image/0000018a-4d73-d949-a59b-edfb27100000/gettyimages-530417618-1.jpg?update-time=1693516549652&size=responsiveSquare300)See Do's and Don'ts](/best-diet/weight-watchers-diet/dos-and-donts)







    ## [WeightWatchers](/best-diet/weight-watchers-diet)



    WeightWatchers is focused on lasting weight loss through behavior change, nutrition science and social support. That includes taking a holistic approach to help members eat healthier and move more.[Read More](/best-diet/weight-watchers-diet)





- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

46.1%

Best Diets Overall Rank

#6

09. [Highly Ranked\
    \
    ![Pumpkin soup with a dollop of cream, topped with parsley ](https://www.usnews.com/object/image/00000159-2c26-db87-a1fd-6fe7fb5c0000/122316-pumpkinsoup-stock.jpg?update-time=1482508976258&size=responsiveSquare300)See Do's and Don'ts](/best-diet/volumetrics-diet/dos-and-donts)







    ## [Volumetrics Diet](/best-diet/volumetrics-diet)



    The volumetrics diet categorizes food into four groups based on its caloric density. The volumetrics diet emphasizes eating nutrient-dense, low-calorie foods, such as fruits, vegetables, whole grains and low-fat dairy.[Read More](/best-diet/volumetrics-diet)





- Plant-Based

- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

41.4%

Best Diets Overall Rank

#7

10. [Highly Ranked\
    \
    ![Couscous with vegetables in a rustic bowl surrounded by tomatoes, peppers and a glass of olive oil. Moroccan couscous. Selective focus.](https://www.usnews.com/object/image/00000188-350d-df81-a5da-f7cfab780000/gettyimages-1437996417.jpg?update-time=1684517422312&size=responsiveSquare300)See Do's and Don'ts](/best-diet/anti-inflammatory-diet/dos-and-donts)







    ## [Dr. Weil's Anti-Inflammatory Diet](/best-diet/anti-inflammatory-diet)



    For those seeking a balanced diet that may decrease inflammation and improve overall well-being, Dr. Weil’s Anti-Inflammatory diet is a good fit. It focuses on unprocessed foods, lean proteins, healthy fats, and plenty of antioxidant-rich fruits and vegetables.[Read More](/best-diet/anti-inflammatory-diet)





- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

41.1%

Best Diets Overall Rank

#8

11. [Highly Ranked\
    \
    ![Smoked salmon with mango chutney, rice and asparagus.](https://www.usnews.com/object/image/00000159-2c48-db87-a1fd-6fcdbf6d0000/161223-salmonwithriceandasparagus-stock.jpg?update-time=1482506838779&size=responsiveSquare300)See Do's and Don'ts](/best-diet/tlc-diet/dos-and-donts)







    ## [TLC Diet](/best-diet/tlc-diet)



    The TLC (Therapeutic Lifestyle Changes) diet calls for eating plenty of vegetables, fruits, bread, cereals and lean meats. The guidelines are broad enough that you’ll have a lot of latitude with what you eat.[Read More](/best-diet/tlc-diet)





- Plant-Based

- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

39.9%

Best Diets Overall Rank

#9

13. [![Anonymous female dining healthy vegan plant-based salad in bowl with avocado, cashew, micro-greens, pok choi, chickpeas, tomato, lettuce, cucumber, sesame. Flexitarian fatty acids and dietary fiber](https://www.usnews.com/object/image/0000018b-4421-daf8-a9db-d5b76a720000/https-media-gettyimages-com-id-1366913823-photo-faceless-female-eating-healthy-vegan-plant-based-salad-in-bowl-with-fatty-acids-and-dietary.jpg?update-time=1697655142434&size=responsiveSquare300)See Do's and Don'ts](/best-diet/vegan-diet/dos-and-donts)







    ## [Vegan Diet](/best-diet/vegan-diet)



    The vegan diet requires eliminating all animal products from your diet. It's a healthy option for many reasons, as long as you're purposeful about getting certain nutrients that can be more challenging to get from plants, such as calcium and B-12.[Read More](/best-diet/vegan-diet)





- Plant-Based

- Gluten-Free

- Diabetes-Friendly


Best Diets Overall Score

17.9%

Best Diets Overall Rank

#10

Load More

## FAQs

#### What are the best foods to eat on a diet?

Rice cakes. Popcorn. Celery sticks. High-fiber crackers. Raw broccoli. They all fill up your stomach but contain very few calories. The volumetrics diet, for example, emphasizes eating lower-calorie, nutrient-dense foods such as fruits, vegetables, whole grains and low-fat dairy. However, this doesn’t mean that you’re guaranteed to eat less. Here’s why: Fullness is not the same as satisfaction. These foods do a great job of physically filling up and stretching your stomach. But physically filling your stomach is only one part of your body’s appetite regulation equation. The three macronutrients – protein, carbohydrates and fat – all play a role in triggering a cascade of events and hormones that signal to your body that you’re done eating. If you’re missing out on any of these food components, you may feel physically full for a short while, but soon after, you’ll find yourself hungry again. So pick a carbohydrate, a protein and a fat at each meal.

#### What Is the Diabetic Diet?

Diet is a crucial tool for managing diabetes, and weight loss can help people who are overweight prevent Type 2 diabetes. Experts stress that when it comes to managing diabetes, it’s not about fixating on a few foods but rather having a balanced plate. The [Mediterranean diet](https://health.usnews.com/best-diet/mediterranean-diet), [flexitarian diet](https://health.usnews.com/best-diet/flexitarian-diet) and [Mayo Clinic diet](https://health.usnews.com/best-diet/mayo-clinic-diet) all rate highly for people with diabetes. Finding healthful food options that you enjoy is key to maintaining a diet that helps control blood sugar. People with diabetes should consider eating more non-starchy vegetables rather than starchy vegetables (like white potatoes, yucca or plantains). Other good choices part of a diabetic diet plan include fatty fish and legumes.

#### Does a low-carb diet really work?

There’s no one low-carb diet – but several different approaches. Even with the [Atkins diet](https://health.usnews.com/best-diet/atkins-diet), there are variations – including advice on how many carbs to eat daily. The [paleo diet](https://health.usnews.com/best-diet/paleo-diet) and [keto diet](https://health.usnews.com/best-diet/keto-diet) are also considered low-carb diets. Generally speaking, low-carb diets take things like traditional pasta and bread off the plate. After all, one sandwich or a single serving of noodles could easily exceed the daily carb allowance on some plans. Research shows that [low-carb diets](https://health.usnews.com/wellness/food/articles/what-is-a-low-carb-diet) can be effective for weight loss. But as with many diets undertaken to lose weight, it can be challenging to stick to a restricted approach, like a low-carb diet, long term. It’s best to think of diets as long-term lifestyle changes, rather than fast and furious attempts to drop weight. Perhaps not surprisingly, what foods you’re replacing carbs with can make all the difference in your results and overall health. Studies have shown that replacing carbs with polyunsaturated fats can help to encourage weight loss.

#### What are the best plant-based foods?

For years, dietitians and doctors have been telling Americans that using meat sparingly is best and focusing on plant-based foods can offer a range of health benefits. A well-rounded, plant-forward diet includes [whole grains](https://health.usnews.com/health-news/blogs/eat-run/slideshows/which-whole-grain-is-best), vegetables, legumes and fruit. If you miss dairy, there are a wide variety of plant-based milks, yogurts and cheeses. And despite the popular belief, you really can meet all your protein needs from [plant-based sources of protein](https://health.usnews.com/wellness/food/slideshows/top-plant-based-proteins), such as nuts, quinoa, lentils and beans. The [flexitarian diet](https://health.usnews.com/best-diet/flexitarian-diet) and the [Mediterranean diet](https://health.usnews.com/best-diet/mediterranean-diet), which both emphasize fruits, veggies, whole grains and plant-based protein, are smart and healthy options for the whole family.

#### What are the most popular diets?

Over time, safe and effective diets rise to the top. The [Mediterranean diet](https://health.usnews.com/best-diet/mediterranean-diet) is a long-standing and popular winner. Other popular eating plans include [Atkins](https://health.usnews.com/best-diet/atkins-diet), [Jenny Craig](https://health.usnews.com/best-diet/jenny-craig-diet), [SlimFast](https://health.usnews.com/best-diet/slim-fast-diet) and [WW / Weight Watchers](https://health.usnews.com/best-diet/weight-watchers-diet). Some fad diets that have become popular are not necessarily recommended by experts. These include the [sirtfood diet](https://health.usnews.com/best-diet/sirtfood-diet) and [Whole30](https://health.usnews.com/best-diet/whole30-diet).

#### What are the diets that work?

Studies have demonstrated that there is no magic bullet when it comes to weight loss -- nor a one-size-fits-all approach to diet. Consider your personality and lifestyle. If you're a foodie, you probably won't be happy with a diet built around frozen dinners or mostly just-add-water meals. If cutting carbs will make you cranky and resentful, you'll want to stay away from [low-carb diets](https://www.usnews.com/best-diet/low-carb-diets). Also, think about what did and didn't work the last time you were on a diet. Was it too restrictive? Effective and successful diets don't consider any food off-limits. Do you like structure? Some plans will tell you exactly what to eat and when. With any diet, ask yourself: How long can I stay on this?

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