Diets aren’t just about dropping pounds. Changing how you eat can improve your habits, sharpen your focus on health, and push you toward a more active life.
But the sheer number of diet plans out there makes getting started overwhelming. What works for your coworker might not work for you. Some diets curb appetite, others cut carbs or fat, and some focus on eating patterns rather than restricting specific foods.
Many also deliver health benefits that go well beyond the scale.
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Sarah M.
Available on the App StoreHere are 9 diet plans backed by research that can help you improve your overall health.
1. The Mediterranean diet
The Mediterranean diet has earned its reputation as the gold standard for nutrition, disease prevention, and longevity. It consistently ranks among the healthiest eating patterns studied.
How it works
This diet mirrors traditional eating habits in countries like Italy and Greece. It emphasizes:
- vegetables and fruits
- whole grains
- fish and seafood
- nuts and legumes
- olive oil as the primary fat source
Poultry, eggs, and dairy are eaten in moderation. Red meat shows up rarely. The diet also limits refined grains, trans fats, processed meats, added sugar, and highly processed foods.
Health benefits
The emphasis on minimally processed, plant-forward eating has been linked to reduced chronic disease risk and longer life expectancy. Research also shows protective effects against certain cancers.
A systematic review of five randomized controlled trials found the Mediterranean diet produced greater weight loss than low-fat diets after one year, with results similar to low-carb approaches.1 Another study following over 500 adults found that higher adherence to this diet doubled the likelihood of maintaining weight loss over 12 months.1
The diet’s rich supply of antioxidant-rich foods helps combat inflammation and oxidative stress.
Other benefits
Recent research links the Mediterranean diet to lower risk of cognitive decline and depression. And because it’s lower in meat, it’s also more sustainable for the planet.
Downsides
Dairy takes a back seat, so you’ll need to ensure adequate calcium and vitamin D intake from other sources.
Summary: The Mediterranean diet emphasizes fruits, vegetables, fish, and healthy oils while limiting processed foods. Research supports its benefits for weight loss and overall health.
2. The DASH diet
Dietary Approaches to Stop Hypertension (DASH) was designed to prevent and treat high blood pressure. It emphasizes fruits, vegetables, whole grains, and lean proteins while keeping sodium, red meat, added sugars, and fat low.
Many people also lose weight on it, even though that wasn’t its primary goal.
How it works
DASH prescribes specific daily servings based on your calorie needs. A typical day includes:
- five servings of vegetables
- five servings of fruit
- seven servings of whole grains
- two servings of low-fat dairy
- two or fewer servings of lean meat
- nuts and seeds two to three times per week
Health benefits
A meta-analysis of randomized controlled trials found the DASH diet reduces both systolic blood pressure (by 3.2 mmHg) and diastolic blood pressure (by 2.5 mmHg).2 It may also lower risk of breast and colorectal cancers.
For weight loss, a systematic review showed DASH participants lost significantly more weight (average 1.42 kg more), reduced BMI, and trimmed waist circumference compared to control groups over 8–24 weeks.3
Other benefits
The DASH diet may also help fight depression. An 8-year study found even moderate adherence was associated with lower depression risk.
Downsides
Evidence on sodium restriction is mixed. Very low sodium intake has been linked to increased insulin resistance in some people. If you don’t have hypertension, strict sodium restriction may not be necessary.
Summary: DASH is a low-salt diet proven to lower blood pressure and support weight loss, with additional heart health benefits.
Suggested read: 15 Incredibly Heart-Healthy Foods to Boost Your Heart Health
3. Plant-based and flexitarian diets
Vegetarian and vegan diets restrict animal products for health, ethical, or environmental reasons. The flexitarian diet offers a middle ground—mostly plant-based but with occasional meat.
How they work
Vegetarian diets cut all meat but typically allow dairy. Vegan diets exclude all animal products. The flexitarian approach has no strict rules but emphasizes:
- plant proteins over animal proteins
- fruits, vegetables, legumes, and whole grains
- minimally processed, whole foods
- limited sugar and sweets
You can still eat meat occasionally—just not as the centerpiece of every meal.
Health benefits
A meta-analysis of prospective cohort studies found greater adherence to plant-based diets significantly reduced cardiovascular disease risk. Vegetarians showed 19% lower CVD incidence compared to meat-eaters.4
Plant-based diets have also been shown to improve metabolic markers, lower blood pressure, and reduce type 2 diabetes risk. The weight loss benefits come naturally from eating more fiber-rich, lower-calorie foods.
Other benefits
Cutting back on meat reduces your environmental footprint—lower greenhouse gas emissions, less deforestation, and reduced soil degradation.
Downsides
Strict vegan and vegetarian diets can feel restrictive, especially if you’re transitioning from heavy meat consumption. With flexitarian eating, being too flexible might undermine the benefits.
Summary: Plant-based diets reduce chronic disease risk and support weight loss. Flexitarian eating offers a less restrictive path to similar benefits.
4. The MIND diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines elements of Mediterranean and DASH eating patterns, specifically targeting brain health.
How it works
Rather than strict meal plans, MIND encourages eating 10 specific brain-healthy foods each week:
- six or more servings of leafy greens
- one serving of other vegetables daily
- five or more servings of nuts
- berries, beans, olive oil, whole grains, fish, and poultry multiple times weekly
It also recommends limiting butter, cheese, red meat, fried foods, and sweets.
Health benefits
Research shows the MIND diet may reduce Alzheimer’s risk and slow cognitive decline in older adults. Some studies suggest it outperforms other plant-rich diets for improving cognition.
Since it combines two weight-loss-friendly diets, MIND likely supports healthy weight management too, though direct research is limited.
Other benefits
The diet offers flexibility. You can eat beyond the 10 recommended food groups, but closer adherence typically produces better results.
Summary: The MIND diet blends Mediterranean and DASH principles for brain health and may help reduce dementia risk.
5. WW (Weight Watchers)
WW remains one of the world’s most popular commercial weight loss programs. It doesn’t ban any foods—instead, you track daily points based on what you eat.
How it works
Foods and drinks are assigned point values based on calories, fat, and fiber. You get a daily point budget and must stay within it to lose weight.
Health benefits
A review of 45 studies found WW participants lost 2.6% more weight than those receiving standard counseling. People following WW also show better long-term weight maintenance compared to other diet approaches.
Other benefits
The flexibility works well for people with food allergies or specific dietary needs.
Downsides
Monthly subscription costs add up. Studies suggest meaningful results may take up to 52 weeks. And the flexibility can backfire if you spend all your points on less nutritious foods.
Summary: WW uses a points system for weight loss. Research supports its effectiveness, especially for long-term results.
6. Intermittent fasting
Intermittent fasting cycles between eating and fasting periods rather than restricting specific foods.
Suggested read: 30 Science-Backed Ways to Get a Flat Stomach
Popular approaches include the 16/8 method (eating within an 8-hour window daily) and the 5:2 diet (eating normally five days, restricting to 500–600 calories on two non-consecutive days).
How it works
By limiting when you eat, you naturally tend to consume fewer calories. The key is not overcompensating during eating windows.
Health benefits
An umbrella review published in JAMA Network Open found high-quality evidence linking intermittent fasting—especially time-restricted eating—to significant weight loss, fat mass reduction, and improved insulin sensitivity in overweight adults.5
Another meta-analysis found intermittent fasting reduced BMI by 0.75 kg/m², lowered fasting glucose, and improved insulin resistance.6
Beyond weight loss, intermittent fasting has been associated with reduced inflammation, improved brain health, and potential longevity benefits.
Other benefits
Fewer meals means less cooking, prep, and cleanup. Many people find it simpler than tracking calories or points.
Downsides
Not suitable for everyone. People with diabetes, those who are underweight, pregnant or breastfeeding individuals, and anyone with a history of eating disorders should consult a healthcare provider first.
Summary: Intermittent fasting aids weight loss and offers metabolic benefits with a simpler approach than traditional dieting.
Suggested read: Intermittent Fasting Guide: Methods, Benefits & How to Start
7. The Volumetrics diet
Created by Penn State nutrition professor Barbara Rolls, Volumetrics focuses on eating foods that fill you up without packing in calories.
How it works
Foods are divided into four categories based on calorie density:
- Category 1 (very low): Non-starchy fruits and vegetables, nonfat milk, broth-based soups
- Category 2 (low): Starchy vegetables, grains, legumes, low-fat proteins
- Category 3 (medium): Meat, cheese, pizza, bread, ice cream
- Category 4 (high): Crackers, chips, chocolate, nuts, butter, oils
You build meals around categories 1 and 2, limiting categories 3 and 4. Nothing is completely off-limits, and daily exercise (30–60 minutes) is encouraged.
Health benefits
A review of 13 studies covering 3,000+ participants found that low-calorie-density diets produced greater weight loss. An 8-year study of 50,000+ women confirmed that high-calorie-density eating led to more weight gain.
The approach naturally increases fiber, vitamins, and minerals while reducing processed food intake.
Downsides
You need to learn the calorie density concepts, which takes effort upfront.
Summary: Volumetrics promotes weight loss by filling up on low-calorie, high-volume foods.
8. The Mayo Clinic diet
Developed by the Mayo Clinic, this program emphasizes sustainable lifestyle change over quick fixes.
How it works
The diet uses a food pyramid with fruits, vegetables, and physical activity at the base. Carbs come next, followed by protein and dairy, then fats, with sweets at the top (smallest portion).
Phase one (two weeks) focuses on building healthy habits and breaking unhealthy ones. Phase two is the long-term maintenance approach.
Health benefits
Mayo Clinic suggests users can expect about 10 pounds of weight loss in the first two weeks, then 1–2 pounds weekly afterward. The fiber-rich approach increases satiety, and the exercise component amplifies results.
Limited independent research exists on this specific program.
Downsides
The digital program with meal plans, recipes, and tracking tools requires a monthly subscription.
Summary: The Mayo Clinic diet combines habit change with a food pyramid approach for sustainable weight loss.
9. Low carb diets
Low carb diets are among the most researched weight loss approaches. They include Atkins, the ketogenic diet, and low carb, high fat (LCHF) eating.
Carb restriction varies: keto typically allows under 10% of calories from carbs, while moderate low-carb plans allow up to 30%.
How they work
Cutting carbs shifts your body toward burning fat for fuel. On very low-carb diets, the liver converts fatty acids into ketones—a process called ketosis.
Higher protein intake helps curb appetite, preserve muscle mass, and boost metabolism.
Health benefits
A meta-analysis of randomized controlled trials found low-carb diets produced significantly more weight loss than low-fat diets (mean difference of 1.30 kg) at 6–12 months. They also improved HDL cholesterol and triglycerides.7
Low-carb diets may also improve blood sugar control in people with type 2 diabetes and appear effective at reducing visceral (belly) fat.
Downsides
Some people see increased LDL cholesterol on low-carb diets. Very low-carb eating can be hard to sustain and may cause digestive issues initially. In rare cases, extreme carb restriction can lead to ketoacidosis—a serious metabolic condition requiring medical attention.
Summary: Low carb diets shift your body toward fat-burning and can produce significant weight loss, though they’re not ideal for everyone.
Suggested read: The 21 Best Low-Carb Vegetables for a Healthy Diet
Bottom line
No single diet works best for everyone. The Mediterranean diet, DASH, intermittent fasting, low-carb approaches, and plant-based eating all have solid research behind them.
The right choice depends on your lifestyle, food preferences, and health goals. Pick something you can actually stick with long-term—consistency matters more than perfection.
Before starting any new eating plan, especially if you have existing health conditions, check in with your doctor. A registered dietitian can also help you navigate the details and build meals you’ll actually want to eat.
Mancini JG, Filion KB, Atallah R, Eisenberg MJ. Systematic Review of the Mediterranean Diet for Long-Term Weight Loss. Am J Med. 2016;129(4):407-415.e4. PubMed ↩︎ ↩︎
Filippou CD, Tsioufis CP, Thomopoulos CG, et al. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2020;11(5):1150-1160. PubMed ↩︎
Soltani S, Shirani F, Chitsazi MJ, Salehi-Abargouei A. The effect of dietary approaches to stop hypertension (DASH) diet on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Obes Rev. 2016;17(5):442-54. PubMed ↩︎
Quek J, Lim G, Lim WH, et al. The Association of Plant-Based Diet With Cardiovascular Disease and Mortality: A Meta-Analysis and Systematic Review of Prospect Cohort Studies. Front Cardiovasc Med. 2021;8:756810. PubMed ↩︎
Patikorn C, Roubal K, Veettil SK, et al. Intermittent Fasting and Obesity-Related Health Outcomes: An Umbrella Review of Meta-analyses of Randomized Clinical Trials. JAMA Netw Open. 2021;4(12):e2139558. PubMed ↩︎
Cho Y, Hong N, Kim KW, et al. The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. J Clin Med. 2019;8(10):1645. PubMed ↩︎
Chawla S, Tessarolo Silva F, Amaral Medeiros S, Mekary RA, Radenkovic D. The Effect of Low-Fat and Low-Carbohydrate Diets on Weight Loss and Lipid Levels: A Systematic Review and Meta-Analysis. Nutrients. 2020;12(12):3774. PubMed ↩︎
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