It seems like there’s a trending new diet featured on social media every week, all promising to change your life and your body, but which ones are worth the hype? Every year, US News conducts a panel review of the “best” diets of the year. This panel consists of leading dietitians, academic researchers and doctors specializing in diabetes, heart health and weight loss.
So, what are this year’s winners for best overall diet? Let’s dive into which diets are worth talking about and which one might be right for you. (And as always, consult with your healthcare practitioner before beginning any diet.)
1. Mediterranean Diet
The Mediterranean diet is ranked number one in Best Diets by US News. As the name implies, the Mediterranean diet is a popular and standard way of eating in Mediterranean countries like Greece, Italy, and Spain.
The primary goal of a Mediterranean diet is to enhance the overall quality of your diet and to encourage balanced eating. It’s a sustainable approach to eating healthily and doesn’t have strict guidelines, making it an easier diet to follow for long periods of time.
The Mediterranean diet emphasizes:
- Plant-based foods
- Whole grains
- Beans and nuts
- Fresh fruits and vegetables
- Extra virgin olive oil
- Seafood and fish
The Mediterranean diet minimizes:
- Red meat
- Highly processed foods
- Butter
- Sugary desserts or drinks
- Whole-fat dairy
Recipes to get you started:
- Mediterranean Cucumber Tomato Salad
- Hearty Roasted Cauliflower and Chickpea Stew
- Baked Mediterranean Salmon
2. DASH Diet
The DASH diet is ranked number two in Best Diets by US News. DASH stands for Dietary Approaches to Stop Hypertension and focuses on a heart-healthy diet. This diet is promoted by the National Heart, Lung and Blood Institute. The goal of the DASH diet is to reduce sodium and increase the amount of fiber and heart-healthy nutrients in your everyday eating to help manage blood pressure.
The DASH diet emphasizes:
- High-fiber foods
- Fruits and vegetables
- Lean protein
- Low-fat dairy
- Whole grains
The DASH diet minimizes:
- Fatty meats
- Salty foods to limit sodium intake
- Sugary desserts
- Full-fat dairy products
Recipes to get you started:
3. Flexitarian Diet
The Flexitarian diet is ranked number three in Best Diets by US News. Flexible plus vegetarian equals the Flexitarian diet! Instead of being a full-time vegetarian, the Flexitarian diet allows the occasional meat dish. This diet is highly rated due to its benefits for the planet, weight management and heart health.
In this diet, the majority of protein intake still comes from plant-based sources, but it doesn’t cater to the strict guidelines of a completely vegetarian diet. Since there’s flexibility in this diet, it’s relatively easy to follow and is great for those wanting to gradually decrease their meat consumption without eliminating it entirely.
The Flexitarian diet emphasizes:
- Majority plant-based foods
- Occasional meat consumption
- Plant-based protein like lentils, beans, and tofu
- Fruits and veggies
- Whole grains
The Flexitarian diet minimizes:
- Meat such as chicken, seafood, fish, beef, turkey, and more
Recipes to get you started:
Find what works best for you
There you have it! The three best diets of 2025 are the Mediterranean, DASH, and Flexitarian diets. Explore the US News Best Diets page to uncover the full benefits and reasoning behind each of these highly recommended diets. Explore the options and find a diet that best aligns with your health goals. If you're unsure where to start, consult a dietitian or healthcare provider for guidance.
