1. Mediterranean Diet
This diet is based on how people ate in certain Mediterranean countries in the mid-20th century, and these patterns were linked with a reduced risk of coronary artery disease.
Benefits:
- Reduces heart disease risk
- Improves brain function
- Supports weight loss
- Reduces inflammation
Foods:
- Eat: Olive oil, fish (salmon, sardines), whole grains, legumes, fruits (berries, oranges), vegetables (spinach, tomatoes), nuts
- Limit: Red meat, processed foods, refined sugar
More Info: https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
2. DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension, and this diet focuses on preventing high blood pressure through daily and weekly nutritional goals.
Benefits:
- Lowers blood pressure
- Reduces heart disease risk
- May aid in weight loss
Foods:
- Eat: Leafy greens, bananas, low-fat dairy, whole grains, lean meats (chicken, fish), beans, seeds
- Limit: Salt, sugary drinks, red meat, high-fat dairy
More Info: https://www.nhlbi.nih.gov/education/dash-eating-plan
3. Plant-Based/Flexitarian Diet
This diet focuses on greens and vegetables over animal products. This can mean being fully vegetarian, or being flexitarian with occasional meat.
Benefits:
- May reduce risk of heart disease, diabetes, and certain cancers
- Environmentally sustainable
Foods:
- Eat: Vegetables, fruits, legumes, whole grains, nuts, seeds; Occasionally include eggs, dairy, or meat (for Flexitarian)
- Limit: Highly processed foods and animal products
4. MIND Diet
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, and combines those two diets for specifically a focus on brain health.
Benefits:
- Supports brain health
- May delay or prevent Alzheimer's disease
Foods:
- Eat: Leafy greens, berries (especially blueberries), nuts, olive oil, whole grains, beans, fish, poultry
- Limit: Butter, cheese, fried food, red meat, pastries
More Info: https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mind-diet/
5. Weight Watchers DIet
This weight loss program uses a points system to help people eat healthily while in a calorie deficit. Foods are assigned points based on their nutritional content, and points are tracked within an app.
Benefits:
- Promotes long-term weight loss with flexibility and support
Foods:
- Eat: Any foods within your personal point budget. Encourages low-calorie, high-nutrient foods like veggies, lean proteins, and fruits
- Limit: High-calorie, low-nutrient foods by point tracking
More Info: https://www.weightwatchers.com/us/
6. Intermittent Fasting
Instead of focusing on what to eat, this diet focuses on when you eat -- meaning you eat only during a specific time and fast the rest of the day, rather than meals and snacks throughout the day.
For example:
- A daily approach could be a 16:8 plan where you eat for 8 hours and fast for 16 hours each day.
- A weekly approach could be a 5:2 plan where you eat regularly 5 days a week and limit yourself to one 500-600 calorie meal the other two days.
Benefits:
- Can improve metabolism
- Can reduce insulin resistance
- Can aid fat loss
Foods:
- Eat during feeding windows: Balanced meals with proteins (eggs, fish), healthy fats (avocados, nuts), and fiber (veggies, legumes)
- Fasting periods: No calories; water, black coffee, or tea are okay
7. Volumetrics Diet
This diet focuses on low-calorie foods that make you feel full, allowing you to fill your appetite with lower calorie consumption overall
Benefits:
- Encourages satiety with fewer calories
- Sustainable weight loss
- Promotes long-term healthy eating
Foods:
- Eat: Low-calorie, high-volume foods like broth-based soups, fruits (watermelon, oranges), vegetables (cucumber, zucchini), whole grains
- Limit: Calorie-dense foods like cheese, oil, sweets
More Info: https://health.clevelandclinic.org/volumetrics-diet
8. Mayo Clinic Diet
This diet was developed by Mayo Clinic's health experts and focuses on weight loss.
Benefits:
- Encourages habit changes for slow, steady weight loss
- Different plans for different desires and needs
Foods:
- Eat: Fruits, vegetables, whole grains, lean proteins, and healthy fats
- Limit: Sugar, unhealthy snacks, oversized portions
More Info: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/mayo-clinic-diet/art-20045460
9. Low-Carb Diets (e.g. keto, Atkins)
These diets focus on cutting out carbohydrates, including sugar, to encourage burning fat and control weight.
Benefits:
- Promotes fat loss
- Improves blood sugar and insulin levels
- May suppress appetite
Foods:
- Eat: Meats, eggs, cheese, low-carb vegetables (broccoli, spinach), nuts, oils
- Limit: Grains, sugary foods, starchy vegetables, most fruits
More Info: https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485