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Methodology -

The U.S. News & World Report's diet rankings are based on a methodology developed in collaboration with The Harris Poll research firm. It incorporates expert evaluations from a panel of 69 professionals, including medical doctors, registered dietitians, nutritional epidemiologists, chefs, and weight loss researchers.

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Methodology -

In previous years, the report ranked diets using a linear system, awarding the top diet the "gold medal" while effectively 'banning' lower-ranked diets from the podium.

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Five-star ranking -

However, this year's report introduces a new approach, mirroring popular consumer platforms like Amazon. Instead of a strict ranking, expert judges now rate diets on a five-star scale, providing a more nuanced and informative assessment.

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Top 10 diets -

Using this five-star rating system, the report identifies the "Best Overall Diets" based on criteria such as nutritional completeness, health risks and benefits, long-term sustainability, and evidence-based effectiveness. Click through the following slides to discover the top-rated overall diets and those specifically recommended for various health conditions.

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Cleveland Clinic diet - 3.5 stars -

More than just a diet plan, the Cleveland Clinic Diet app offers guidance through personalized programs emphasizing sustainable lifestyle changes centered around whole foods. The BodyGuard program prioritizes overall health and inflammation reduction, while HeartSmart focuses on heart health by limiting harmful fats and sodium.

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Cleveland Clinic diet - 3.5 stars -

This dietary approach emphasizes a foundation of fruits, vegetables, whole grains, lean meats, plant proteins, dairy, seafood, beans, and nuts. The focus is on nutrient-rich foods while minimizing added sugars, sodium, calories, and saturated fat.

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Volumetrics diet - 3.6 -

This diet assigns foods to four groups based on their calorie density, emphasizing low-density foods like non-starchy vegetables, nonfat dairy, and broths, which promote fullness. In contrast, high-density foods rich in sugar and fat, such as sweets and fried foods, are strongly discouraged.

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Volumetrics diet - 3.6 -

The goal is to make sustainable dietary adjustments that reduce overall calorie density without sacrificing taste. For instance, enjoying two slices of butter-free bread instead of one buttered slice offers the same caloric intake while increasing volume.

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Dr. Weil's Anti-Inflammatory diet - 3.6 stars -

Dr. Weil's approach emphasizes foods rich in omega-3 fatty acids while strictly limiting processed foods. The diet generally recommends a daily caloric intake between 2,000 and 3,000 calories, adjusted for individual needs.

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Dr. Weil's Anti-Inflammatory diet - 3.6 stars -

Focusing on reducing chronic inflammation, a key factor in various health conditions, including heart disease, and Alzheimer's, this approach emphasizes a diverse intake of whole foods from 16 designated anti-inflammatory food groups, prioritizing fresh and organic options whenever possible.

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Menopause diet - 3.7 stars -

A menopause diet, as described by dietitians Elizabeth Ward and Hillary Wright in their book 'The Menopause Diet Plan,' emphasizes a plant-based approach while not strictly excluding animal products. It also focuses on limiting alcohol, added sugars, sodium, and saturated fat to support overall health and well-being during this life stage.

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Menopause diet - 3.7 stars -

Key recommendations include incorporating healthy oils, lean protein sources like grilled chicken or tofu, and whole-grain bread and pasta. Consuming seafood twice weekly is encouraged for omega-3 intake. Maintaining regular mealtimes, while avoiding late-night eating, is also advised.

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Therapeutic Lifestyle Changes (TLC) diet - 3.9 stars -

Initially developed by the National Institutes of Health’s National Cholesterol Education Program, the diet emphasizes a high intake of fruits, vegetables, legumes, nuts, whole grains, and fish. This flexible framework allows for a wide range of dietary choices.

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Therapeutic Lifestyle Changes (TLC) diet - 3.9 stars - While not strictly calorie-restrictive, the diet emphasizes specific nutrient guidelines, limiting cholesterol to under 200 milligrams per day, total fat to 25-35% of daily calories (with saturated fat below 7%), and sodium to under 2,300 milligrams per day.

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Mayo Clinic diet - 4.0 stars -

The program’s pyramid-shaped dietary approach prioritizes fruits, vegetables, and whole grains. Beyond food choices, it encourages lifestyle changes, including eliminating TV watching while eating, minimizing sugar intake (except fruit), and reducing consumption of meat and full-fat dairy.

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Mayo Clinic diet - 4.0 stars -

This diet encourages unrestricted consumption of fruits and vegetables, while also emphasizing the addition of lean protein sources, such as chicken. Added sugar is strictly prohibited during the initial two weeks and subsequently limited to minimal amounts.

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MIND diet - 4.4 stars -

The MIND diet, an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay, combines elements of the DASH and Mediterranean diets, focusing specifically on foods that may enhance brain health and potentially reduce the risk of cognitive decline.

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MIND diet - 4.4 stars -

While it doesn't dictate a rigid meal plan, its core components include nuts, leafy greens, berries, whole grains, olive oil, fish, and lean poultry. Butter consumption is restricted to one teaspoon or less daily. Red meat, fried foods, processed foods, and sweets should be consumed minimally.

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Flexitarian diet - 4.5 stars -

Coined by registered dietitian Dawn Jackson Blatner, the diet aligns with vegetarian principles while allowing for occasional meat consumption. Plant-based proteins, including tofu, beans, lentils, peas, nuts, seeds, and eggs, form the foundation. It recommends veggie burgers as an alternative to traditional meat to satisfy cravings.

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Flexitarian diet - 4.5 stars - Viewed more as a lifestyle than a rigid diet, this approach promotes sustainability by gradually increasing meat-free days. This shift towards plant-based options also offers potential health benefits, including improved heart health, reduced risk of type 2 diabetes, and decreased inflammation.

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DASH diet - 4.6 stars - Developed by the National Heart, Lung, and Blood Institute, the DASH diet (Dietary Approaches to Stop Hypertension) is a flexible, heart-healthy eating plan designed to lower or prevent high blood pressure. It emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy products.

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DASH diet - 4.6 stars -

While no foods are entirely off-limits, the diet restricts foods high in added sugars and saturated fats, such as fatty meats, full-fat dairy, and tropical oils. Daily sodium intake is capped at 2,300 milligrams, with many individuals aiming for a lower limit of around 1,500 milligrams.

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Mediterranean diet - 4.8 stars -

Promoting a holistic approach to eating and living, this acclaimed diet focuses on quality over specific nutrients or food groups. Research consistently demonstrates that this dietary pattern can significantly reduce the risk of chronic diseases like cardiovascular disease and type 2 diabetes.

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Mediterranean diet - 4.8 stars -

Originating from regions like Greece, Italy, Spain, and Turkey, the meal plan follows a plant-centric approach rich in whole grains, fruits, vegetables, beans, nuts, and extra-virgin olive oil as the main source of fat. It also incorporates modest amounts of lean poultry and abundant seafood.

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Best diets for diabetes - The Mediterranean diet ranks highest due to its strong evidence base in managing blood sugar, mitigating heart disease risk, and supporting weight management. The Flexitarian, DASH, and MIND diets are also highly regarded for their potential to improve blood sugar control and reduce blood pressure.

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Best diets for gut health -

In addition to the Mediterranean, DASH, Flexitarian, and MIND diets, a vegan diet is also recommended for its potential benefits for gut health. Specialists suggest that a plant-based diet can enhance gut microbiome diversity, promote the growth of beneficial bacteria, and reduce inflammation within the digestive system.

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Best diets for mental health -

The Mediterranean, DASH, Flexitarian, and MIND diets are the top recommendations due to their positive impact on gut health, which plays a crucial role in mental well-being. By nurturing beneficial gut bacteria and reducing inflammation, these diets may contribute to improved mood, reduced anxiety, and enhanced cognitive function.

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Best diet for irritable bowel syndrome -

To manage IBS, doctors often recommend identifying and avoiding trigger foods containing gluten, lactose, or FODMAPs. The low-FODMAP diet, an elimination-style approach, involves temporarily removing a wide range of foods and gradually reintroducing them to pinpoint individual triggers.

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Best heart-healthy diets -

The previously mentioned DASH, Mediterranean, Flexitarian, MIND, vegan, TLC, and Cleveland Clinic diets were all recommended for their heart-health benefits, with this ranking reflecting their perceived order of effectiveness.

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What's best for you? -

As practical as these diet categories seem, some medical professionals emphasize a more personalized approach over specific dietary plans. For instance, Dr. Stephanie Faubion, director of the Mayo Clinic's Center for Women's Health, disputes the concept of a ready-made menopause diet.

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Medical advice -

Similarly, the American Gastroenterological Association emphasizes the importance of consulting with a physician before making significant dietary changes. Through individual assessments, doctors can work closely with patients to determine the most appropriate dietary approach.

Sources: (U.S. News & World Report) (CNN)

See also: Anti-anxiety diet? Understand how food impacts your mental health

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