These are the best diets of 2024, says U.S. News & World Report

With the arrival of the new year, Americans in large numbers are gearing up to take better care of themselves. For many, that means adopting healthier eating habits.

To kick things off, U.S. News & World Report has released the Best Diets 2024 rankings, its 14th annual assessment of popular diet plans.

In compiling this year’s list of diets, U.S. News editors and reporters scoured medical journals, government reports, and other health resources. Researchers created a profile for each diet that includes whether it helps to achieve a specific goal, if there are any risks involved, and what it’s actually like to try the diet.

Next, a panel of nutritionists, researchers, and physicians specializing in diabetes, nutrition, obesity, food psychology, and heart health reviewed the profiles, added their own research, and scored each diet across categories including:

• How easy it is to follow in the long term
• Short- and long-term weight loss results
• Nutritional completeness
• Health risks and benefits

The result is a ranking of diets across a variety of categories including best diets overall, best diets for weight loss, and best heart-healthy diets.

Once again, the popular plant-based Mediterranean diet ranked highest, taking the top spot as best overall diet. Trailing closely behind was the heart-healthy DASH diet, while the MIND diet claimed third place.

Whether you’re looking to lose weight, consume less meat, or simply eat a more balanced diet, here’s a breakdown of this year’s diets and how they stack up against one another.

A closer look at the top 3

For the seventh year in a row, the Mediterranean diet ranks at the top of the list. A mounting pile of evidence suggests this heart-healthy diet can help you shed unwanted pounds, boost brain health, and help protect against diabetes and certain types of cancer. A Mediterranean-style diet focuses on fruits and vegetables, whole grains, legumes, beans, nuts, and olive oil. Seafood is encouraged at least twice a week, and eggs and poultry may be consumed occasionally, in moderation. An occasional glass of red wine is fine, but added sugars, red meat, and other sources of saturated fats are limited.

Coming in second overall is the DASH diet, the heart-friendly eating plan that aims to lower blood pressure, raise levels of HDL (“good” cholesterol), decrease levels of (LDL) “bad” cholesterol, and help you control your blood sugar. The DASH diet also emphasizes whole grains and fruits and vegetables, but unlike the Mediterranean diet, it outlines specific servings of each food group. Foods high in potassium, magnesium, fiber, and lean proteins are encouraged. The diet also suggests limiting foods that can hurt your heart, like, sweets, red meat, and especially salt. DASH limits sodium intake to 2,300 milligrams (mg) each day—and for some people, it’s 1,500 mg.

In third place is the MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines the DASH and Mediterranean approaches, but emphasizes foods meant to benefit your brain, potentially lowering the risk of cognitive decline. Nuts, berries, leafy greens, legumes, poultry, whole grains, and fatty fish are among MIND diet mainstays. Filling up on these healthy foods—and restricting unhealthy foods such as red meat and butter—has been linked to better brain function in studies.

Other best diets by category

In addition to the best diets overall, U.S. News also ranked the best diets for several different categories. These included certain health conditions as well as particular goals, like weight loss. Here’s a breakdown of the top picks for some of the most popular categories.

Best diet programs: Well-known diets like Weight Watchers (WW) are popular because they are convenient and often offer prepared foods, supplements, or coaching support. Experts ranked 15 structured programs that typically involve a participation fee or promotion of the company’s product.

1. Weight Watchers (WW) diet 2. Mayo Clinic diet 3. Noom

Best weight-loss diets: Experts looked at 16 diets to gauge their effectiveness at achieving safe and lasting weight loss.

1. Weight Watchers (WW) diet 2. Mediterranean diet 3. Volumetrics diet

Easiest diets to follow: You’re probably more likely to stick to a diet if it’s fairly easy to follow. Experts rated these diets on taste, restrictiveness, and overall satisfaction.

1. Mediterranean diet 2. Flexitarian diet 3. DASH diet (tie)

Best diabetes diets: A healthy diet is one of the best ways to help control diabetes. These diets were rated based on their ability to prevent and manage the condition.

1. Mediterranean diet 2. DASH diet 3. Flexitarian diet

Best heart-healthy diets: Being overweight or obese is a significant risk factor for heart disease and stroke. These diets aim to help you lose weight, lower your cholesterol levels, and reduce blood pressure.

1. Mediterranean diet 2. DASH diet 3. Ornish diet

Best plant-based diets: Plant-based diets are gaining popularity—and for good reason. They are heart-healthy, can help you lose weight, and may also benefit the environment. These diets emphasize minimally processed plant foods.

1. Flexitarian diet 2. Mediterranean diet 3. Vegan diet

Before you start a new diet, it’s best to talk with your healthcare provider. Your current weight, medical conditions, and lifestyle habits all play a role in determining what’s best for you. Read more about U.S. News & World Report’s profiles of all the diets.