The best and worst diets of 2024, according to US News & World Report

Now in its 14th year, US News Best Diets has released its ranking of 30 popular diets in 11 categories based on various criteria, from their health to how likely they are to help you lose weight.

So before you choose a new eating plan or diet, read up on the best (and worst) rankings—just in time to capitalize on those New Year’s resolutions you’ve just started.

On any given day, millions of people in the United States are trying to lose weight. More than half of Americans reported following a specific eating pattern or diet at some point in the past year, according to the International Food Information Council’s 2023 Diet and Health Survey.

However, only 20% of dieters will be able to maintain their weight. The truth is that dieting is difficult. Many fad diets don’t work and some can even threaten your health.

US News Best Diets 2024 cuts through the diet talk to get to the details of which plans are most likely to help you reach your goals, whether it’s losing weight, managing a health condition (like high blood pressure or diabetes), or just wanting to eat . healthier, so you can decide, in consultation with your doctor or other health professional, which diet is best for you.

To create the latest edition of the rankings, US News health editors spent months considering potential additions to our diet list. By 2024, the health team added six new diets:

We analyzed medical journals, government reports and other resources and interviewed leading health and nutrition experts to create detailed profiles for each diet.

Each profile explains how the diet works, determines whether its claims are realistic, analyzes it for potential health risks, and reveals what it’s like to live on that diet. Each diet profile includes a sample eating plan, foods to eat and avoid, tips for diet success, and scientific studies supporting the health benefits.

Our Best Diets panelists, 43 experts (including doctors, registered dietitians, nutritional epidemiologists, and weight loss researchers who are leaders in their field) thoroughly evaluated all 30 diets.

We worked with The Harris Poll to design the methodology used in this year’s rankings. When considering the best diets overall, the panelists considered:

They also considered the strengths and weaknesses of each diet and the specific goals for which each diet might be most effective, which they shared in open-ended responses. Best Diets panelists also shared aspects of each diet that they particularly liked or didn’t like and provided advice to those considering the plan. The latest rankings, ranging from the Mediterranean diet to the popular ketogenic diet, can help you find the best plan for you.

The plant-based Mediterranean diet is more of a lifestyle approach than a diet, which is why it has so much staying power. Experts like it because it’s healthy, delicious, and offers variety and flexibility. Additionally, it does not restrict any food or food group. It is backed by a tremendous amount of solid science demonstrating a wide range of health benefits.

The Mediterranean diet emphasizes whole grains, fruits, vegetables, legumes, nuts, seeds, olive oil and seafood, while red meat and sweets are occasional treats. The Mediterranean diet is a great example of the fact that dieting can taste good: it doesn’t have to mean bland or pre-packaged food.

At number 2 and 3, respectively, are the DASH diet and the MIND diet, which follow these essential principles of healthy eating.

The DASH diet, which was designed specifically to stop or prevent high blood pressure, offers a little more structure. Restrict sodium and saturated fat by limiting daily sodium intake to 2,300 milligrams and limiting fatty meats and tropical oils high in saturated fat. But this balanced eating pattern is suitable for anyone, regardless of their health status.

The MIND diet, third, is a combination of the DASH and Mediterranean diets. MIND stands for Mediterranean Intervention-DASH for Neurodegenerative Delay and has the same basic whole-food focus as both diets. The big difference is that it focuses on foods thought to improve brain health, foods rich in omega-3 fatty acids, nuts, berries, and dark leafy greens.

These diets make it easy to lose weight at a healthy rate of 1 to 2 pounds per week and maintain it long term.

These diets meet the short-term goal of losing weight quickly (in three months or less), even if it is not sustainable in the long term.

These diets are more effective in controlling diabetes or prediabetes.

These meal plans reduce inflammation and include nutrients and vitamins to maintain healthy bones and joints.

These diets support overall healthy eating. They allow optimal intake of essential nutrients and do not restrict entire food groups. They also provide enough calories and do not lack essential nutrients.

This category includes commercial diets with structured programs that offer support to dieters, which may include in-person or online counseling and support, as well as packaged foods, bars, or drinks that help members follow the diet plan. . Additional support and resources may include food tracking apps, meal plans, and recipes.

These meal plans are ideal for families of all types to eat healthy together. These diets are flexible depending on budgetary, cultural and religious preferences. They are also easily adaptable to different ages, body types, and activity levels.

These diets are for people who want to improve heart health, from helping control blood pressure to lowering cholesterol.

These healthy plant-based diets range from completely vegan to those that allow a flexible combination of plant foods with occasional servings of meat, seafood, and poultry. They also ensure optimal intake of essential nutrients.

These diets don’t require hard-to-remember rules, rigorous calorie counting, hard-to-find ingredients, or excessive meal preparation.

Whether your goal is to lose weight, avoid or manage diabetes, improve your cardiovascular health, or some combination of these, it’s important to be aware of potential dietary red flags, such as extreme food or calorie restrictions.

When it comes to dieting to lose weight, many people think strictly in terms of foods that they should completely eliminate from their diet. Instead of focusing on giving up sugar or carbs, focus on what you should add to your diet, such as fresh vegetables, whole grains, more seafood, or simply more nuts and seeds.

Due to their lack of flexibility, overly restrictive nature, reliance on processed foods and supplements, and the potential nutritional imbalances that can result from following these programs, the overall worst diets of 2024 include:

Instead of focusing on lifestyle changes, these plans present a quick fix that is not sustainable in the long term.

Regardless of category or desired goal (better heart health, lower risk of diabetes, stronger bones, or weight loss), US News’ Best Diets of 2024 have a few things in common:

Distinctive characteristics of a better diet include balance, maintainability, palatability, familiarity, sustainability, and health. And the best diet for you, according to our panel of doctors and dietitians, is one that you can follow for life and that you don’t feel deprived of.

It is important to keep in mind that a healthy diet is not just about losing weight. A healthy diet is one that improves health and helps fight disease. We know there’s no one diet that’s right for everyone, so it’s important to follow an eating plan packed with tasty, healthy foods that take into account your unique lifestyle.