1. The Mediterranean diet
The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. This is based on its nutrition benefits and sustainability.
2. The DASH diet
Dietary Approaches to Stop Hypertension, or DASH, is an eating plan designed to help treat or prevent high blood pressure, which is clinically known as hypertension.
It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added sugars, and fat.
While the DASH diet is not a weight loss diet, many people report losing weight on it.
3. Plant-based and flexitarian diets
Vegetarianism and veganism are the most popular versions of plant-based diets, which restrict animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diets also exist, such as the flexitarian diet. This is a plant-based diet that allows eating animal products in moderation.
4. The MIND diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines aspects of the Mediterranean and DASH diets to create an eating pattern that focuses on brain health.
5. WW (formerly Weight Watchers)
WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.
While it doesn’t restrict any food groups, people on a WW plan must eat within their set number of daily points to help them reach their ideal weight.
6. Intermittent fasting
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.
Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day. There’s also the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice per week.
While it’s primarily known as a diet for weight loss, intermittent fasting may have powerful benefits for both your body and brain.
7. The Volumetrics diet
The Volumetrics diet was created by Penn State University nutrition professor Barbara Rolls and is meant to be a long-term lifestyle change rather than a strict diet.
8. The Mayo Clinic Diet
The Mayo Clinic Diet was created by the reputable medical organization of the same name.
9. Low carb diets
Low carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low carb, high fat (LCHF) diet.
Some varieties reduce carbs more drastically than others. For instance, very low carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types (44Trusted Source).
