These Are the Best 2022 Diets



Are you looking for a new way to eat healthy? These diets are validated by research and recommended by nutritionists.

The "New Year, New You" movement often makes nutrition professionals cringe. A flood of dieters with good intentions latch on to crazy fads only to be disappointed when their overly restrictive conquests fail. But that's not a reason to toss well-intentioned healthy eating goals out the window. All hope is not lost: U.S. News and World Report's board of health experts, which includes a gaggle of dietitians, vet all the major diet plans out there on a yearly basis to find the best ones for acheiving overall health and wellbeing based on the science and data behind them. If you're looking to make some healthy changes this year, these are the three healthiest diet plans of 2022.

The 3 Most Effective Diet Plans

Diets are scored by U.S. News every year, based on a criteria that considers a variety of factors such as safety, convenience of usage, and capacity to generate long-term weight reduction. Diets are then rated based on their scores. The top three diets for 2022 are the Mediterranean Diet, DASH Diet, and Flexitarian Diet, with DASH and Flexitarian tied for second place. The Mayo Clinic Diet and the MIND Diet rounded out the top five. The diets are broken down below.

Dietary Guidelines for the Mediterranean

With an overall score of 4.2/5, I took first place for the third year in a row. The Mediterranean Diet is a year-round candidate for best diet. This diet is not extremely restricted, and it encourages whole foods and diversity, with a concentration on olive oil, fish, fruits, vegetables, whole grains, and legumes, similar to the other best diets. Red meat and added sugar should be avoided, but eggs, poultry, and dairy products should be consumed in moderation. Wine is also permitted in moderation, as is the Mediterranean way of life. A Mediterranean diet day may consist of avocado toast on whole grain bread for breakfast, hummus platter with whole wheat pita and crudite for lunch, and salmon, couscous, and salad with olive oil-based dressing for dinner.

Recipes for the Mediterranean Diet

With these healthy (and delectable) Mediterranean diet-inspired dishes, you can include more fish, whole grains, plant-based proteins, and olive oil in your diet.

DASH (Dietary Approaches to Stop Hypertension)

The DASH Diet, which is tied for second place with the Flexitarian Diet (more on that plan below), is a refreshingly sensible method of eating. This plan was created in the 1990s based on studies from the National Heart, Lung, and Blood Institute (part of the National Institute of Health), and it sought to help people limit salt and lower blood pressure by eating a well-balanced diet. It was proved to be successful after years of scientific proof. DASH can also help with weight reduction and the prevention of other chronic conditions including cardiovascular disease and Type 2 diabetes, according to one study.

Every meal should include plenty of fruits and vegetables, as well as lean meats, seafood, whole grains, and low-fat dairy products, according to DASH. Added sugars are restricted, but not prohibited.

Dietary Flexibility

Flexitarian eating continues to gain popularity, with a tie score of 4.0/5 with the DASH diet, as people seek a more relaxed approach to plant-based eating. This combination of largely vegetarian meals, with the ability to eat meat whenever you want it, was created by certified dietitian Dawn Jackson Blatner to encourage a balanced and reasonable approach. This sort of semi-vegetarian diet can also aid in weight loss and heart health. Whole grains, plant protein, eggs, nuts and seeds, dairy or plant-based dairy replacements, and healthy plant-based lipids are recommended for dieters. A flexitarian day would include a bowl of oatmeal topped with almonds and berries for breakfast, whole grain crackers with almond butter and fruit for lunch, and whole grain crackers with almond butter and fruit for dinner.