But it could be challenging to begin given the overwhelming quantity of diet programs out there. For certain people, various diets will be more effective, lasting, and suitable.

While some diets recommend limiting your consumption of calories and either fat or carbohydrates, others focus on reducing your hunger. Some people prioritize changing their eating habits and lifestyles above restricting particular items.

Additionally, several have health advantages beyond weight loss.

Here are the top 9 diets to help you get healthier overall.

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Mediterranean diet.

The Mediterranean diet has long been viewed as the ideal one in terms of health, longevity, disease prevention, and nutrition. Based on its sustainable nature and benefits to nutrition, this.

What it does
The Mediterranean diet is based on foods that have historically been consumed in places like Italy and Greece. It is abundant in

fruits and veggies, whole grains
lentils, salmon, almonds, and olive oil
Red meat consumption should be restricted, while foods like chicken, eggs, and dairy products should be consumed in moderation.

The Mediterranean diet also restricts:

refined foods
trans fat
added sugar, processed meats, and other highly processed foods
health advantages
This diet's focus on minimally processed foods and plants has been linked to a lower risk of developing a number of chronic diseases as well as a longer life span. Additionally, studies indicate that the Mediterranean diet can help prevent several types of cancer.

Numerous studies show that the diet's plant-based, high unsaturated fat nutritional pattern can help with weight loss, despite the fact that it was created to reduce the risk of heart disease (2).

After a year, the Mediterranean diet produced greater weight loss than a low-fat diet, according to a systematic review that looked at five distinct research. It resulted in identical weight loss as compared to a low-carb diet.

According to one study conducted over a 12-month period on more than 500 adults, maintaining weight loss was twice as likely when a Mediterranean diet was followed.

Furthermore, the Mediterranean diet promotes consuming a lot of foods high in antioxidants, which may help fight oxidative stress and inflammation by scavenging free radicals.

Other advantages
The Mediterranean diet is linked to a lower risk of mental diseases, such as depression and cognitive loss, according to recent studies.

A diet that is more sustainable for the environment is also linked to eating less meat.

Downsides
Since dairy products are not heavily emphasized in the Mediterranean diet, it's crucial to make sure your diet has enough calcium and vitamin D.

SYNOPSIS Eating a lot of fruits, vegetables, seafood, and healthy fats is emphasized in the Mediterranean diet, while avoiding refined and processed food.

Despite not being a diet for weight loss, research have shown that it can aid in both weight loss and general health.

The DASH 

DASH, or dietary methods to stop hypertension, is an eating strategy created to assist in the treatment or prevention of high blood pressure, also referred to as hypertension.

Eat plenty of fruits, veggies, nutritious grains, and lean meats, it urges. Red meat, salt, added sugars, and fat are all in moderation.

Despite not being a weight loss diet, many people who follow the DASH diet claim to have lost weight.

What it does
The DASH diet suggests particular portions of various food groups. Your daily calorie intake determines how many portions you should consume.

For illustration, a typical DASH dieter would consume roughly:

five veggie servings
five fruit servings
7 servings of whole grains and other nutritious carbohydrates
two servings of dairy products with minimal fat
two servings of lean meats or less
Additionally, eating nuts and seeds two to three times a week is advised.

 Advantages
It has been demonstrated that the DASH diet lowers blood pressure and a number of heart disease risk factors. Additionally, it might assist in reducing your risk of colorectal and breast cancer.
According to studies, the DASH diet can also aid in weight loss. For instance, a review of 13 research revealed that those following the DASH diet lost more weight over the course of 8–24 weeks than those following a control diet.

Other advantages
The DASH diet may assist with treating depressive symptoms in addition to weight loss.

Even moderate DASH diet adherence was linked to a lower incidence of depression, according to a comparative study conducted over an eight-year period.

Downsides
While there is conflicting research about salt intake and blood pressure, the DASH diet may help people with hypertension lose weight and drop their blood pressure.

A low sodium diet isn't the best option for everyone because eating too little salt has been associated with increased insulin resistance.

Flexitarian and plant-based diets

The most well-known plant-based diets, which forgo animal products for ethical, environmental, and health grounds, are vegetarianism and veganism.

However, there are also more adaptable plant-based diets, including the flexitarian diet. This is a plant-based diet that permits occasional use of animal products.

What it does
Typical vegetarian diets forbid all forms of meat but permit dairy items. Vegan diets typically forbid the consumption of any animal products, including dairy, butter, and occasionally other byproducts like honey.

The flexitarian eating plan is regarded as more of a lifestyle than a diet because it lacks precise guidelines or recommendations regarding calories and macronutrients.