The Best Diets of 2023, According to the Experts

The key to successful dieting is to make sustainable and healthy lifestyle changes that you can stick to in the long term. This involves developing a balanced, nutrient-dense diet that includes a variety of whole foods such as fruits, vegetables, lean proteins, and healthy fats while limiting processed foods, sugary drinks, and unhealthy fats.

Additionally, it's important to establish a regular exercise routine that combines both cardio and strength training exercises to help build lean muscle and boost metabolism. It's also crucial to prioritize sleep, manage stress levels, and seek support from family, friends, or a healthcare professional if needed.

Rather than relying on fad diets or extreme calorie restriction, focusing on making small, gradual changes that are sustainable over time is key to achieving and maintaining a healthy weight and overall wellness.

If you want to kick unhealthy habits to the curb and make redeeming choices, there are several sustainable eating plans that can help you achieve your goals, according to our experts dietitians at the Ozzy Express Institute. These top-rated diets and programs prioritize excellent nutrition principles that can be adopted for life, and focus on adding nutritious foods to your everyday routine while avoiding "yo-yo" dieting gimmicks. They also emphasize more plant-based eating, fight cardiovascular disease and inflammation, and provide more antioxidants to help manage weight. To succeed on any diet, you should prioritize getting enough energy based on your activity level, cutting added sugar and excess salt, staying hydrated, and getting regular exercise. Consult with a primary care provider and/or a registered dietitian before making significant dietary changes, especially if you have pre-existing health conditions. Below is a ranking of the best diets, each with a brief explanation of why it stands out and resources to help you transition to a new routine. 

Best Diet for Heart Health: DASH Diet

The DASH diet recommends consuming:

• At least 4-5 servings of fruits per day

• At least 4-5 servings of vegetables per day

• At least 6-8 servings of whole grains per day

• 2-3 servings of low-fat or fat-free dairy per day

• 6 or fewer servings of lean protein per day

• Limited intake of saturated and trans fats, sweets, and sodium

The DASH diet also encourages regular physical activity and limiting alcohol intake. It has been shown to be effective in lowering blood pressure, reducing the risk of heart disease, and promoting overall health.

Best Diet for Weight Loss: Volumetrics Diet

The Volumetrics diet is a weight loss program that emphasizes consuming low-calorie, high-volume foods to help people feel full and satisfied while reducing overall calorie intake. The diet was developed by Barbara Rolls, a nutrition researcher at Penn State University.

The Volumetrics diet focuses on consuming foods with a low energy density, which means they have a low calorie content per gram of food. This includes foods such as fruits, vegetables, whole grains, and lean protein sources. By eating these foods, people can consume a larger volume of food while still keeping their calorie intake under control.

The diet also encourages people to eat mindfully, paying attention to hunger and fullness cues and avoiding emotional eating. In addition, the Volumetrics diet promotes regular physical activity as an essential part of a healthy lifestyle.

Some key principles of the Volumetrics diet include:

• Eating a variety of low-energy-dense foods, such as fruits, vegetables, and broth-based soups

• Limiting high-energy-dense foods, such as fatty meats, fried foods, and sweets

• Incorporating lean protein sources, such as poultry, fish, and legumes, into meals

• Choosing whole grains instead of refined grains

• Drinking plenty of water and other low-calorie beverages

The Volumetrics diet has been shown to be effective for weight loss and weight maintenance, as well as improving overall health markers such as blood pressure and cholesterol levels.

Best Sustainable Diet: Flexitarian Diet

The Flexitarian diet is a flexible eating pattern that focuses on consuming mostly plant-based foods while allowing for occasional meat and animal products in moderation. The term "flexitarian" is a combination of the words "flexible" and "vegetarian."

The Flexitarian diet emphasizes eating whole, nutrient-dense foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds while limiting the intake of processed and high-fat foods. It encourages consuming plant-based protein sources, such as tofu, tempeh, and beans, while reducing the intake of animal protein sources.

The Flexitarian diet does not eliminate meat entirely, but rather promotes a reduction in meat consumption and encourages the consumption of sustainable and ethically-sourced meat products. The diet also emphasizes consuming a variety of different foods and flavors to promote overall health and enjoyment of food.

Some key principles of the Flexitarian diet include:

• Eating mostly plant-based foods

• Incorporating meat and animal products in moderation

• Choosing whole, nutrient-dense foods

• Consuming plant-based protein sources such as beans, lentils, and tofu

• Reducing the intake of processed and high-fat foods

• Eating a variety of different foods and flavors

The Flexitarian diet has been shown to be effective for weight loss and improving overall health markers such as blood pressure and cholesterol levels. It may also reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Best Digital Diet: Noom

The Noom diet is a weight loss program that combines elements of a traditional diet plan with behavioral psychology techniques and technology. The program is based on the idea that sustainable weight loss comes from making small, incremental changes to one's lifestyle over time.

The Noom program is delivered through a mobile app and includes features such as tracking meals and exercise, setting goals, personalized coaching, and educational resources on nutrition and healthy habits. It uses a color-coded system to categorize foods as "green," "yellow," or "red" based on their calorie density and nutrient content.

The Noom program also incorporates behavioral psychology techniques to help users change their mindset and develop healthier habits. This includes strategies such as self-monitoring, goal-setting, and mindfulness. The app provides personalized feedback and coaching based on user input and progress.

The Noom program encourages a balanced and sustainable approach to eating, with a focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats. It also promotes regular physical activity as an essential component of weight loss and overall health.

Some key principles of the Noom program include:

• Tracking meals and exercise using the mobile app

• Categorizing foods based on their calorie density and nutrient content

• Focusing on whole, nutrient-dense foods

• Incorporating behavioral psychology techniques to develop healthier habits

• Personalized coaching and feedback based on user input and progress

• Promoting a balanced and sustainable approach to weight loss

The Noom program has been shown to be effective for weight loss and improving overall health markers such as blood pressure and cholesterol levels. It may be a good option for those who prefer a tech-based approach to weight loss and are looking for a sustainable and personalized program.

High-fat, low-carbohydrate: The ketogenic diet

The ketogenic diet, commonly referred to as the keto diet, is a high-fat, low-carbohydrate diet that has gained popularity for weight loss and other health benefits. The goal of the diet is to induce a state of ketosis, in which the body uses ketones, rather than glucose, as its primary source of energy.

The ketogenic diet typically consists of a macronutrient breakdown of 70-80% fat, 20-25% protein, and 5-10% carbohydrates. This means that foods such as meats, fish, eggs, dairy products, nuts, seeds, and oils are encouraged, while starchy and sugary foods such as bread, pasta, rice, and sweets are limited.

The ketogenic diet is believed to have several health benefits, including weight loss, improved blood sugar control, and reduced inflammation. It may also have benefits for neurological conditions such as epilepsy and Alzheimer's disease.

However, the ketogenic diet can also have side effects, particularly in the initial phase of the diet. These may include fatigue, headaches, nausea, and constipation. The high-fat content of the diet can also increase the risk of heart disease, particularly in those with underlying health conditions.

Some key principles of the ketogenic diet include:

• High fat intake, typically around 70-80% of calories

• Low carbohydrate intake, typically around 5-10% of calories

• Moderate protein intake, typically around 20-25% of calories

• Limiting starchy and sugary foods

• Emphasizing whole, nutrient-dense foods

The ketogenic diet may be effective for weight loss and other health benefits, but it is not recommended for everyone. It may be particularly beneficial for those with certain medical conditions, but it should be done under the supervision of a healthcare provider.

Most Promising Diet: Nordic Diet

The Nordic Diet is a dietary pattern that is based on traditional Nordic cuisine and emphasizes consuming whole, minimally processed foods that are locally sourced and in season. The diet was developed by a group of nutritionists, chefs, and researchers from Denmark, Finland, Iceland, Norway, and Sweden.

The Nordic Diet focuses on consuming foods such as:

• Whole grains, such as rye, barley, and oats

• Berries, such as lingonberries, blueberries, and cloudberries

• Root vegetables, such as potatoes, carrots, and turnips

• Leafy greens, such as kale and spinach

• Fatty fish, such as salmon, herring, and mackerel

• Legumes, such as beans, peas, and lentils

• Low-fat dairy products, such as milk, yogurt, and cheese

• Nuts, seeds, and vegetable oils

The Nordic Diet encourages reducing the intake of processed and high-fat foods, as well as limiting the intake of red meat and sugar. It also emphasizes sustainability and the use of locally sourced, seasonal foods.

The Nordic Diet has been shown to be effective for weight loss and improving overall health markers such as blood pressure, cholesterol levels, and inflammation. It is also believed to reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Some key principles of the Nordic Diet include:

• Eating whole, minimally processed foods

• Emphasizing locally sourced, seasonal foods

• Consuming a variety of fruits and vegetables, including berries and leafy greens

• Incorporating fatty fish and other sources of omega-3 fatty acids

• Limiting the intake of processed and high-fat foods

• Reducing the intake of red meat and sugar

The Nordic Diet is a healthy and sustainable dietary pattern that emphasizes whole, nutrient-dense foods and the use of local and seasonal ingredients.