The Mediterranean Diet was found to be nutritionally sound, focusing on a wide range of foods, including fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs and spices. Additionally, the experts deemed it to be safe and easy to follow for all people, including older adults and children.
Diets that rounded out the top spots for best overall included the DASH (Dietary Approaches to Stop Hypertension) Diet (#2), the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) Diet (#3), the Mayo Clinic Diet (#4), and the Flexitarian Diet (a mostly vegetarian diet; #5).
As for diabetes prevention and management, the Mediterranean Diet was given the top spot, followed by the DASH Diet (#2), and the Flexitarian Diet (#3).
The best heart-healthy diets included the Mediterranean Diet (#1), the DASH Diet (#2), and the Ornish Diet (#3).
The Mediterranean Diet was also top-rated for promoting bone and joint health, followed by the DASH Diet (#2), and the Flexitarian Diet (#3).
For those looking for a quick way to drop the extra holiday pounds, the experts chose the Keto Diet (#1), the Atkins Diet (#2) and the HMR Program (#3; Health Maintenance Resources, a delivered meal replacement plan).
For sustained weight loss, the Weight Watchers Diet (#1), the Mediterranean (#2), and the Volumetrics Diet (#3) were chosen as safe and effective methods.
The Mediterranean diet is one of the most balanced and nutritious diets you can follow. The diet focuses on plenty of fibrous fruits and vegetables, legumes, healthy fats, and grains such as whole-wheat pasta, whole grain bread, brown rice, etc.
When focusing on whole foods, there is less room for highly processed food – reducing the amount of added sugars, saturated fats, and sodium.
The diet doesn’t contain refined carbs and processed red meats, which tend to be higher in calories and lower in nutrients.
All of the healthy fiber and fats you’ll consume on the Mediterranean diet make you feel fuller for longer, which reduces the cravings for sugary and unbalanced foods – helping with weight loss.
Shift your meal portions to fill up on veggies, legumes, nuts and seeds, rather than nutrient-poor and energy-dense food.
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