As we enter the new year, many of us are looking for ways to improve our health and well-being. One of the most effective ways to achieve this is by adopting a healthy diet. Every year, U.S. News & World Report releases its top diet recommendations for the year. For 2023, they have ranked 24 different diets based on their overall effectiveness and ease of following. In this blog post, we will delve into the top-rated diets for 2023 and provide insights into the best and worst diets according to experts. So, let’s dive in!
Overview of the 2023 Diet Rankings
The diet rankings for 2023 are based on factors such as effectiveness, sustainability, and health benefits. The experts have analysed numerous diets and ranked them based on their potential to make the most impact in the coming year. The Mediterranean diet has maintained its position at the top for the sixth year running, scoring 4.6 out of 5. This ranking is evidence of the effectiveness and benefits of the Mediterranean diet.
It is worth noting – The best diet is the one that you can stick to. All diets work, but some might fit in with your lifestyle better than others, which inevitably leads to giving up on the diet and going back to your old habits.
Top Rated Diets for 2023
The Mediterranean Diet
The Mediterranean Diet takes top honours in 2023, boasting a score of 4.6 out of 5. This diet is more of an eating style than a restrictive plan, focusing on healthy fats, fruits, vegetables, whole grains, and lean proteins. The Mediterranean diet is highly recommended by doctors due to its known health benefits, including reducing the risk for diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. Moreover, it promotes stronger bones, a healthier heart, and longer life. You can read more about the Mediterranean diet here.
Tied for second with the Flexitarian diet, the DASH diet was created to help lower blood pressure. This diet is promoted by the National Institute of Health’s National Heart, Lung, and Blood Institute and encourages the consumption of vegetables, fruits, whole grains, fish, poultry, and low-fat options. Foods high in saturated fat, fatty meats, full-fat dairy products, and tropical oils are limited on this diet.
The Flexitarian diet also ties for second place. This diet is almost vegetarian, allowing you to keep one foot in or out of the vegetarian pool. The idea behind this diet is that you can eat a more plant-based diet, include more non-meat proteins, consume less meat, and have a flexible approach instead of a strict one. It is seen as a ‘lifestyle’ change rather than a traditional ‘diet.’
Coming in at fourth place is the MIND diet, created to promote brain health and fight dementia. This diet focuses on foods that boost brain function like leafy greens, berries, grains, vegetables, nuts, fish, and even wine. While there is a limit to the servings of red meat and sweets one can consume, they arenâ€™t entirely off the table.
Ranked fifth is the TLC diet, perfect for those who donâ€™t want to be limited by a more structured approach. This diet aims to cut saturated fat by 7 percent, limit dietary cholesterol, and promote the consumption of fruits, veggies, whole grains, and lean proteins. Added sugars, full-fat dairy, alcohol, red meat, and processed foods are to be avoided on this diet.
Best Weight Loss Programs
The WeightWatchers diet ranks as the best weight loss diet and the best diet program for 2023. This program encourages a balanced diet and promotes long-term, sustainable eating habits. The diet assigns points to different foods based on their nutritional value, guiding users to make healthier choices.
Noom is another popular weight loss program that uses behavioural psychology to promote healthy eating habits. This program provides personalised meal plans and tracks your calorie intake and exercise habits to help you achieve your weight loss goals.
PlateJoy is a meal planning service that creates custom meal plans based on your dietary preferences and health goals. This program can be particularly beneficial for people with specific dietary requirements or those who want to follow a particular diet.
Calibrate is a weight loss program that combines medication with lifestyle changes to help you lose weight. This program focuses on improving your metabolic health to achieve sustainable weight loss.
Mayo Clinic diet
The Mayo Clinic Diet is a long-term weight management program created by a team of weight-loss experts at Mayo Clinic. The Mayo Clinic Diet is designed to help you reshape your lifestyle by adopting healthy new habits and breaking unhealthy old ones.
Diets for Specific Conditions
Best for Diabetes: Mayo Clinic Diet
The Mayo Clinic Diet is considered the best diet for managing diabetes. This diet emphasises foods rich in nutrients and low in fat and calories. It encourages the consumption of fruits, vegetables, and whole grains which can help manage blood sugar levels.
Best for PCOS: Low carb diet, anti-inflammatory diet
For women with Polycystic Ovary Syndrome (PCOS), a low-carb or anti-inflammatory diet can be beneficial. These diets can help manage insulin resistance, a common issue in women with PCOS, and promote weight loss.
New Additions in 2023’s Ranking
A new addition to the 2023 diet rankings is the Keyto Diet. This diet is a low-carb, high-fat diet that puts your body into a metabolic state called ketosis. When your body is in ketosis, it becomes incredibly efficient at burning fat for energy.
Another newcomer in the 2023 diet rankings is the Pritikin Diet. This diet focuses on a wide variety of whole (unprocessed) or minimally processed foods. The main idea behind the Pritikin Diet is to provide you with the most nutrients per calorie, aiming for nutrient-dense foods.
Critiques on Popular Diets
The Keto diet, despite its popularity, ranks low on the list of best diets for 2023. The diet requires people to cut out carbs, making it tough to sustain for the long run. Although quick weight loss results can be achieved, these are often not long-lasting. Moreover, the complexity of this diet often leads people to take unhealthy shortcuts.
Another popular diet that is critiqued by experts is the Whole30 Diet. This diet involves eliminating sugar, alcohol, grains, legumes, soy, and dairy from your diet for 30 days. However, the restrictive nature of this diet makes it difficult to follow in the long run.
Importance of Sustainable Eating Habits and Long-Term Health Improvement
In conclusion, when choosing a diet, it’s important to focus on sustainability and long-term health improvement. The top-rated diets of 2023 all promote balanced eating and are not overly restrictive. They encourage the consumption of a variety of foods, making them easier to follow and more likely to lead to long-lasting health improvements.
Summary of the 2023 Diet Rankings and Insights
The 2023 diet rankings provide valuable insights into the best and worst diets. The Mediterranean, DASH, Flexitarian, MIND, and TLC diets are ranked as the top diets due to their health benefits and ease of following. On the other hand, diets like the Keto and Whole30 are critiqued due to their restrictive nature and lack of sustainability.