DASH has actually been in existence for over two decades, and I have counseled many people about how to follow the plan. It’s fairly straightforward, and while the rate of weight loss with DASH can be slow, it’s sustainable long term. My one issue is the lack of obvious alternatives to animal protein for those who are looking for a plant-based plan. It’s also a bit lower in healthful fats than I typically recommend. Again, if you’re looking to tailor the plan to your preferences, consult with a dietitian for a customized DASH plan.
The MIND diet
Moving up from the fifth spot from last year’s list, MIND combines aspects of the Mediterranean and DASH diets to create an eating pattern designed to focus on brain health. Even though its main targets include preventing dementia and age-related cognitive decline, the MIND diet can be followed by anyone for weight loss and overall wellness.
MIND specifically stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. Because both the Mediterranean and DASH diets have such strong research to support their healthfulness, MIND highlights aspects of the two that are particularly protective to the brain.
Rather than a set meal plan, MIND’s primary directive is to eat more of 10 brain-defending foods, which are:
- Green, leafy vegetables—Aim for six or more servings per week.
- All other vegetables—Get in at least one serving a day in addition to your leafy greens, particularly non-starchy veggies.
- Nuts—Have five or more servings weekly.
- Berries—Eat them at least twice a week.
- Beans—Take them in at least four times per week.
- Olive oil—Use it as the main prep and cooking oil.
- Whole grains—Include at least three servings per day.
- Fish—Eat it at least once a week, particularly fatty fish high in omega-3s, like salmon, sardines, mackerel, trout, and tuna.
- Poultry—Aim for un-fried chicken or turkey twice a week or more.
- Wine—Drink no more than one glass daily, and make that glass a red wine.
The plan also lays out five foods to avoid, as they have been shown to hinder brain health:
- Butter and margarine—Limit to less than 1 tablespoon per day.
- Cheese—Stick to once per week or less.
- Red meat—Have no more than three weekly servings.
- Fried food—Limit to less than once per week.
- Pastries and sweets—Consume no more than four times per week.
Since MIND is newer than both the Mediterranean and DASH diets, there are fewer studies on its outcomes. However, the research on its health benefits that has been published is impressive. In one study of nearly 1,000 older adults, those who followed the MIND diet most closely had a 53% lower risk of developing Alzheimer’s disease compared to those who deviated from it most.
U.S. News & World Report cites a 2021 study, which found that the MIND diet may have protective effects against Parkinson’s disease. Starting MIND at about age 65 was associated with delaying Parkinson’s onset—up to about 17 years later for women and eight years for men, according to the study.
As for weight loss, 2020 research in Nutrition Journal of more than 6,500 participants with obesity found that following MIND had no impact on body weight or waistline size. One possible reason for the lack of weight loss—and another downside of the MIND diet—is a lack of information about how to transform its guidelines into concrete meal plans and recipes. There are books and online resources to help, but customizing the plan to your eating preferences and weight loss goals may require some expert guidance.
5. (tie) Mayo Clinic diet
Staying tied in the fifth position, the Mayo Clinic diet is from the highly esteemed US academic medical center that focuses on integrated health care, education, and research. The 12-week program is based on research-backed, tried and true healthy habits, including eating unlimited veggies and fruit, consuming whole grains and healthy fats, and limiting sugar to what’s naturally found in fruit.
The plan includes two phases. The first, called “Lose it!,” touts weight loss of six to 10 pounds in two weeks by focusing on lifestyle habits that are associated with weight. After two weeks, the next phase, “Live it!,” focuses on how to consume your calories—though that’s not something you have to count—in a healthful, balanced way. The diet stresses a long-term, maintainable lifestyle approach.
An all-new digital version of the program is offered for $49.99 per month, or as low as $19.99 per month if you sign up for a year. It includes meal plans, recipes, a food tracker, virtual group video sessions, access to a private Facebook group, at-home workouts, a psychological quiz to assess diet mindset, and guidance on behavior change, nutrition, sleep, stress management, and goal setting. Sample meals, based on various eating styles, such as vegetarian, healthy keto, and Mediterranean can be viewed on the Mayo Clinic’s website.
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5. (tie) TLC diet
TLC stands for therapeutic lifestyle changes, and it’s breaking its way into the top five this year. Published by the National Institutes of Health, TLC advocates for taking control of your heart disease risk by adopting a heart protective lifestyle. The plan was originally created in 2002.
Designed as a way to manage cholesterol, the TLC guidelines may also help you lose weight and lower your risk of other chronic illnesses. The dietary component calls for:
- 25–35% of daily calories from total fat, with:
- Less than 7% of daily calories from saturated fat.
- Up to 10% of total calories from polyunsaturated fat.
- Up to 20% of total calories from monounsaturated fat.
- 50–60% of total calories from carbohydrate with:
- 20–30 grams per day of dietary fiber.
- Approximately 15% of total calories from protein.
- Less than 200 mg a day of cholesterol.
- Additional options for reducing LDL cholesterol, including consuming two grams of plant stanols or sterols per day or 10–25 grams of soluble fiber per day.
- Only enough calories to reach or maintain a healthy weight.
TLC also advises at least 30 minutes of a moderate intensity physical activity, such as brisk walking on most, and preferably all, days of the week.
Because TLC recommends 20 to 30 grams of fiber daily, whole foods like vegetables, fruit, pulses, nuts, and whole grains are encouraged. This also fits with the 200 mg per day limit on cholesterol, as dietary cholesterol is not found in plant-based foods. And the allowance of up to 20% of calories from monounsaturated fat makes TLC avocado- and extra virgin olive oil-friendly, giving it some alignment with the top-ranked Mediterranean diet.
In my opinion, though, there are a handful of cons. The high percentage of calories from carbs and modest allotment of protein may be slightly off base for some. In my practice, I often cap carbs at 40% of calories for less active people or those with lower energy needs, including older adults. And my active clients often require a higher protein intake, depending on their exercise regime and goals.
The other challenging aspect of TLC is translating the numbers into practical meals. Plus, many of the diet’s suggestions are also outdated, in my opinion. For example, one suggestion is to opt for Jell-O as dessert, but that’s high in sugar and low in overall nutrients. With the current emphasis on whole foods and a reduction in added sugar and highly processed foods, I believe TLC could use an update.
If you decide to give it a try, consider modernizing the plan with a focus on whole foods. And if you need help personalizing the plan based on things like food allergies or intolerances, or how to adapt it to a very active lifestyle, consider meeting with a registered dietitian nutritionist.
5. (tie) Volumetrics diet
Many people believe that weight loss requires eating less. That’s absolutely not the case, and the Volumetrics diets proves it. The plan, which was originally developed by Penn State nutritional sciences professor and researcher Barbara Rolls, PhD, more than 20 years ago, is all about filling up by eating a larger volume of food, while simultaneously slimming down.
While no foods are off limits, the idea is to focus on energy density, aka the number of calories in a given portion of food. Foods with high-energy density pack more calories for a relatively small portion, whereas low-energy density foods are low in calories for a larger volume.
Low-energy density foods are encouraged. These include water-rich, non-starchy veggies and fruits as well as broth-based soups. Whole grains, lean proteins, beans and lentils, and low-fat dairy products are allowed in moderate portions. Breads, cheeses, and higher fat meats are limited to small portions. And fried foods, sweet treats, and candy are allowed sparingly.
Rather than laying out exactly what to eat, you are able to choose. But when you select high-energy density foods, your portions must shrink. The idea is to fill up on low-energy density foods, which are generally healthier and more nutrient-rich, like salads, broccoli, and fresh fruit. For example, you can eat a cup of seedless grapes, about the size of a tennis ball, for the same number of calories as two small cookies. Keeping a food diary is encouraged.
Physical activity is also encouraged, starting with an additional 150 steps per day, with a goal of eventually hitting 10,000 steps daily.
The plan estimates a weight loss of one to two pounds per week, but while the plan is research-backed, the research is a bit dated. However, several studies, including some conducted by Rolls herself, support the overall approach, in terms of weight loss outcomes.
One key pro to the Volumetrics diet is that no food is completely off limits. Plus, the diet emphasizes how to build in can’t-live-without splurges in a balanced way, which better supports long-term sustainability.
As far as cons, the diet does require a good understanding of Volumetrics, which involves learning about the various calorie levels of foods in relation to both portion sizes and nutrient levels, which may be cumbersome for some. And truth be told, the premise may not always hold true. For example, I often feel far more satisfied by a mere quarter cup of nuts, a few tablespoons of nut butter, half of an avocado, or a few squares of dark chocolate compared to a much larger volume of popcorn, raw veggies, or fruit. In other words, volume alone doesn’t always correlate with satisfaction. Also, the approach could encourage filling up on low-calorie, highly processed “diet” foods, including those made with faux sugars. Not only are these products devoid of nutrients, but the artificial sweeteners may affect appetite regulation.
If you try Volumetrics, focus on upping your portions of low-calorie whole foods first, balanced with moderate to smaller portions of higher calorie whole foods, and can’t-live-without treats in moderation.
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5. (tie) WW (formerly Weight Watchers) diet
WW ranks highly because it is well-researched, long-standing, and not extreme in its approach. The newest version, called the PersonalPoints Program, is customized based on each member’s personal food and lifestyle preferences. WW members have access to meal planners and more than 10,000 recipes; food, water, weight and activity trackers; a restaurant database; on-demand workouts; 24/7 chats with a coach; weekly progress reports; and more. The cost, which varies based on the chosen plan, can be as low as about $13 per month for a three-month membership.
As for weight loss, U.S. News & World Report cites a 2017 study that looked at more than 1,200 patients who were overweight or obese. Researchers found that assigning participants to a WW program for at least 12 weeks was more effective than providing brief advice and self-help materials for weight loss.
In my experience as a dietician, WW can work well for people who on thrive on being part of community and using digital tools and who also prefer an eating plan that provides structure and accountability but that allows for flexible choices.
