For the fourth consecutive year, the Mediterranean diet ranked first in the best general diets, according to the US News & World Report’s annual list. DASH and flexible diets tied for second place in general diets; the former focuses on lowering blood pressure and the latter is a modified vegetarian diet. Experts say these classifications are not surprising, as the three diets share similarities: they are easy to follow and focus on foods that people can include, not exclude.
“The Mediterranean eating pattern is that it’s really centered on what foods you add as opposed to the foods you take out,” said Maya Feller, registered nutritionist in Brooklyn, TODAY. “What you see with this eating pattern is that it supports multiple cultures and foods, where sometimes a ‘conventional diet’ means that you have to eat that specific way and don’t allow that flexibility and individualization.”
Here are the top 2021 diets, according to the US News & World Report panel of nationally recognized health experts:
Is Noom a good diet?
For the first time, the publication examined Noom, which supports its members through its application. Noom tied Jenny Craig in third in the best commercial diet category and ranked 12th in general diets.
As for commercial diets, WW (formerly Weight Watchers) ranked first, while the Mayo Clinic diet ranked second.
“It is a very good performance (for Noom). It has been a long time since we had a new diet that really worked so well in its first year, ”Angela Haupt, health managing editor for US News & World Report, told TODAY. “That was one of the highlights for me, learning more about a new diet and seeing it so well ranked. It is a good diet that will be a smart choice for many people. “
Extra support can be more important than ever when thinking about changing eating habits.
“There is a strong psychological component to Noom, which is not necessarily in other eating patterns. This can be useful, ”said Leslie Bonci, registered nutritionist and owner of Active Eating Advice, adding that it is essential“ especially now, when people are feeling incredibly isolated because of the pandemic ”.
Diets like Whole30 and keto, which are popular, continue to underperform because they can be difficult to follow. The publication examined the modified ketone diet for the first time, but it also dropped to the bottom of the list, reaching 35 in the overall diet, tied with Whole30. Keto was ranked 37 out of 39 diets.
“He didn’t have bottoming out, but he didn’t perform as well as I wonder if he could,” said Haupt. “This is a healthier version of the keto … It’s a less drastic form of the classic ketone diet, which has never been rated well for us.”
The publication also looked at meal delivery kits, which became more popular during the pandemic.
“We explore meal kits, but in terms of combining them with the best diet,” said Haupt. “If you are someone who likes to get your food delivery kits when you are thinking about which diet is best for you in 2021, I think you would like to take a look at what those options are.”
Is anyone thinking of dieting in 2021?
After blockades, social detachment and a continuous pandemic, many don’t even want to think about losing weight or dieting. And experts say they shouldn’t. Instead, they should think about eating for health.
“This year has had so much negativity in so many ways that when people think about diets, it’s very negative: ‘What do I have to give up on?’” Said Bonci. “It becomes more of a negative thing in all the things we are not doing. Therefore, we are judging ourselves by what we could be doing better. This does not necessarily promote good mental health, nor does it necessarily promote good physical health. “
Feller now said that he tells his patients to forget the numbers on the scale.
“In terms of our conversation, this is not what we are talking about. We are talking about specific metabolic markers: where is the blood sugar? How is your blood pressure? How is your lipid profile? Where’s your cholesterol? ” she said. “What I discovered with my patients is that these numbers are much more predictive of their health outcomes. When we think about these numbers, then it becomes how do you change your pattern of nutrition and your lifestyle? “
As the three most important diets encourage, incorporating more fruits, vegetables and whole grains into the diet does not make healthy eating odious. And it can have a real impact on a person’s overall health – which can coincidentally lead to some weight loss.
“These eating patterns are really reasonable, right? They are sustainable. They are customizable. They allow for flexibility. They allow for religious and cultural variations, ”said Feller. “For the average person who is trying to affect their metabolic health, there are likely to be great clinical results.”
These dietary patterns are also compatible with different budgets. Due to the Covid-19 crisis, more than 50 million Americans, including 17 million children, face food insecurity, according to Feeding America. The country’s largest anti-hunger organization said it represents a 50% increase over last year.
“The number of people with food insecurity has increased dramatically since the pandemic began,” said Feller. “We will have to think about accessibility. If you can get dry beans and if you have dry beans, you can make a million dishes and that fits all three eating patterns. “
Storing foods such as beans or whole grains can also reduce the number of trips to the supermarket, also reducing the risk of exposure to Covid-19.
Focus on general health
When people think about changing their eating habits, Feller recommends that they think about their general health and the ability to follow them.
“Once you restrict yourself to the point where you can’t include certain foods, a psychological component is born out of that, it’s an adverse outcome,” she said.
The answers to these questions have a much greater significance than a number on a scale.