As the new year begins, many people are looking to improve their health through diet and lifestyle changes. With so many options available, it can be challenging to know which diets are truly beneficial and which ones might do more harm than good. To help guide these decisions, nutrition experts and dietitians annually review and rank popular diets based on their effectiveness, sustainability, and health impact. Here’s a breakdown of the best and worst diets for 2024, according to the latest expert reviews.
The Best Diets for 2024
1. Mediterranean Diet
For the sixth consecutive year, the Mediterranean diet tops the charts. Inspired by the traditional eating habits of countries bordering the Mediterranean Sea, this diet emphasizes whole, plant-based foods like fruits, vegetables, whole grains, nuts, and olive oil, while incorporating moderate amounts of fish, poultry, and dairy.
Why it’s the best:
- Promotes heart health and reduces the risk of chronic diseases.
- Flexible, easy to follow, and sustainable for long-term health.
- Packed with antioxidants, healthy fats, and fiber.
2. DASH Diet (Dietary Approaches to Stop Hypertension)
The DASH diet focuses on lowering blood pressure through nutrient-rich foods. It prioritizes fruits, vegetables, lean proteins, and low-fat dairy, while limiting sodium, saturated fats, and added sugars.
Why it’s highly ranked:
- Effective in reducing hypertension and improving heart health.
- Encourages balanced meals and nutrient variety.
3. Flexitarian Diet
The flexitarian diet is a mostly plant-based approach that allows occasional consumption of meat and animal products. It’s an ideal choice for those seeking a balance between vegetarianism and a traditional diet.
Why it’s popular:
- Supports weight loss and improves metabolic health.
- Environmentally friendly and sustainable.
- Flexible and adaptable to individual preferences.
4. MIND Diet
A hybrid of the Mediterranean and DASH diets, the MIND diet focuses on brain health. It emphasizes “brain-friendly” foods such as leafy greens, berries, nuts, whole grains, and fish.
Benefits:
- May help reduce the risk of Alzheimer’s and cognitive decline.
- Simple to follow with a focus on nutrient-dense foods.
Honorable Mentions
- WW (formerly Weight Watchers): Known for its flexible point-based system that allows users to eat what they love in moderation.
- TLC Diet (Therapeutic Lifestyle Changes): Designed to lower cholesterol through heart-healthy eating.
- Nordic Diet: Similar to the Mediterranean diet but incorporates foods native to Scandinavia, such as root vegetables, fatty fish, and rye bread.
The Worst Diets for 2024
Not all diets are created equal. Some popular regimens lack scientific backing, are overly restrictive, or may even harm your health. Here are the diets experts advise caution with in 2024:
1. Keto Diet
The ketogenic diet, which is high in fats and very low in carbs, continues to be controversial. While it can promote rapid weight loss, experts have concerns about its sustainability and potential health risks.
Drawbacks:
- Difficult to maintain long-term.
- High fat intake may increase the risk of heart disease.
- Can lead to nutrient deficiencies due to the exclusion of many healthy carbs like fruits and whole grains.
2. Carnivore Diet
The carnivore diet involves consuming only animal products, excluding all plant-based foods. Proponents claim it promotes weight loss and reduces inflammation, but there is little scientific evidence to support these claims.
Concerns:
- Lacks essential nutrients like fiber and certain vitamins.
- May increase the risk of heart disease and kidney problems.
3. Raw Food Diet
The raw food diet encourages eating uncooked and unprocessed foods, primarily fruits, vegetables, and nuts. While this diet may seem healthy, it can be overly restrictive.
Risks:
- Cooking improves the bioavailability of some nutrients, so avoiding it entirely may lead to deficiencies.
- Hard to follow and socially isolating.
4. Paleo Diet
The paleo diet mimics what early humans may have eaten, focusing on whole foods while eliminating grains, dairy, and processed foods. While it encourages healthy eating habits, the complete exclusion of certain food groups is a drawback.
Criticisms:
- Lack of dairy and grains can lead to calcium and fiber deficiencies.
- Restrictive and hard to maintain.
5. Juice Cleanses
Juice cleanses promise quick detoxification and weight loss but are widely criticized by experts.
Issues:
- Often high in sugar and low in protein and fiber.
- May lead to blood sugar spikes and energy crashes.
- Not sustainable and lacks long-term health benefits.
How to Choose the Right Diet for You
When deciding on a diet, it’s essential to consider your personal goals, health conditions, and lifestyle. The best diets are those that promote long-term health, are backed by scientific evidence, and are sustainable over time. Here are some tips for finding the right fit:
- Consult a Professional: Speak with a registered dietitian or doctor before starting any new diet.
- Focus on Balance: Look for a diet that includes a wide variety of foods and doesn’t overly restrict any food groups.
- Consider Sustainability: Choose a plan that fits your lifestyle and can be maintained over the long term.
For 2024, experts agree that diets emphasizing balance, nutrient density, and sustainability—like the Mediterranean, DASH, and flexitarian diets—are the best choices for long-term health. On the other hand, extreme or restrictive diets like keto or carnivore are less favorable due to their potential risks and lack of long-term viability. The key to success lies in finding a diet that nourishes your body, aligns with your lifestyle, and brings you joy.
