The Definitive 2019 Diet Rankings: Unveiling the Best for Health and Weight Loss

Each year, millions eagerly await the comprehensive diet rankings compiled by U.S. News & World Report. These highly anticipated lists offer invaluable insights into various dietary approaches, meticulously evaluated by a panel of independent experts, including nutritionists, dietitians, and medical doctors. Their rigorous assessment considers factors such as nutritional completeness, ease of adherence, weight loss efficacy, and benefits for specific health conditions, providing a trusted resource for anyone looking to improve their eating habits.

For 2019, a significant shift occurred at the pinnacle of these rankings. The esteemed Mediterranean Diet officially claimed the top spot as the Best Overall Diet, dethroning the DASH (Dietary Approaches to Stop Hypertension) Diet, which had held the coveted position for an impressive eight consecutive years. This transition highlights a growing recognition of the Mediterranean eating pattern not just for its specific health benefits, but for its holistic approach to wellness and its sustainable nature.

The Mediterranean Diet: A Deep Dive into the 2019 Champion

The Mediterranean Diet is more than just a diet; it’s a lifestyle inspired by the traditional eating patterns of people living in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. Its enduring popularity and recent top ranking stem from a wealth of scientific evidence supporting its profound health benefits. This diet is characterized by an abundance of plant-based foods, healthy fats, lean proteins, and a conscious reduction in processed foods and excessive sugars. It emphasizes enjoying food in moderation, often in a social setting, making it both nutritionally sound and culturally rich.

At its core, the Mediterranean Diet is rich in healthy fats, primarily from extra virgin olive oil, which is used liberally for cooking, dressing, and dipping. Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are also integral components, providing healthy omega-3 fatty acids and beneficial fiber. These fats are crucial for heart health, reducing inflammation, and promoting satiety, helping individuals feel fuller for longer and preventing overeating.

Whole grains form another foundational pillar of this diet. Foods like whole wheat bread, brown rice, oats, barley, and quinoa are preferred over refined grains, offering sustained energy, essential nutrients, and significant amounts of dietary fiber. This fiber supports digestive health, helps regulate blood sugar levels, and contributes to the feeling of fullness. Paired with a generous intake of fresh vegetables and fruits – vibrant, seasonal produce consumed daily – the diet provides a comprehensive array of vitamins, minerals, and antioxidants vital for overall health and disease prevention.

Protein sources in the Mediterranean Diet lean towards fish and seafood, consumed multiple times a week. Fatty fish like salmon, mackerel, and sardines are particularly valued for their high omega-3 content. Poultry, eggs, cheese, and yogurt are also welcome in moderation, typically a few times a week, serving as excellent sources of lean protein and calcium. Red meats, on the other hand, are consumed sparingly, reserved for special occasions rather than daily staples, reflecting the diet’s emphasis on lighter, plant-forward meals. High-sugar foods, pastries, and other sweets are also limited, encouraging a preference for naturally sweet fruits or occasional treats.

Perhaps one of the most celebrated aspects of the Mediterranean Diet is its inclusion of wine. Moderate consumption of red wine, typically one glass per day for women and up to two for men (always consult your doctor), is permitted and even encouraged, primarily due to the antioxidants like resveratrol found in grapes. This moderation, combined with healthy eating, is thought to contribute to the diet’s widely reported benefits for cardiovascular health and longevity. The overall eating pattern supports a healthy heart, reduces the risk of chronic diseases such as type 2 diabetes and certain cancers, and promotes cognitive function.

The Rankings: Mediterranean’s Dominance Across Categories

The U.S. News & World Report panel evaluated a total of 41 popular diets across nine distinct categories, providing a nuanced perspective on their strengths and weaknesses. The Mediterranean Diet’s victory wasn’t limited to just the “Best Overall Diet” title; its principles proved so robust that it secured top honors in several other crucial categories, demonstrating its versatility and widespread applicability:

• Best Diets Overall: As mentioned, the Mediterranean Diet was crowned the unequivocal winner, highlighting its balanced nutritional profile and broad health benefits.
• Easiest Diets to Follow: This category assesses how simple and realistic a diet is for long-term adherence. The Mediterranean Diet’s emphasis on whole, accessible foods and flexible guidelines, rather than strict restrictions, made it a natural frontrunner. Its focus on lifestyle rather than rigid rules makes it highly sustainable.
• Best Diets for Healthy Eating: Recognizing its rich nutrient density, emphasis on plant-based foods, and exclusion of processed items, the Mediterranean Diet was deemed exemplary for promoting general healthy eating habits.
• Best Diets for Diabetes: For individuals managing or at risk of diabetes, the diet’s low glycemic load, high fiber content, and focus on whole foods contribute to better blood sugar control and insulin sensitivity.
• Best Diets for Heart Health: This was a tie, and for good reason. The Mediterranean Diet’s bounty of healthy fats, antioxidants, and anti-inflammatory components is well-documented for its ability to lower cholesterol, reduce blood pressure, and decrease the risk of cardiovascular disease.

The panel also ranked diets in other important categories, including “Best Weight-Loss Diets,” “Best Fast Weight-Loss Diets,” “Best Commercial Diets,” and “Best Plant-Based Diets.” While the Mediterranean Diet didn’t dominate all these, its comprehensive approach means it indirectly supports many of these goals.

Understanding Other Top Contenders and Challenging Diets

The DASH Diet: A Consistent Performer

For eight years, the DASH Diet was the reigning champion, and it remains a highly respected and effective dietary plan, particularly for those aiming to lower blood pressure. Developed by the National Heart, Lung, and Blood Institute, DASH emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy, while limiting sodium, saturated fat, and sugar. Its strong scientific backing and proven efficacy ensure its continued high ranking, even if it was edged out by the Mediterranean Diet in 2019.

The Keto Diet: A Double-Edged Sword

Another diet that garnered significant attention in the 2019 rankings was the Ketogenic (Keto) Diet. This extremely low-carb, high-fat diet forces the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. The Keto diet tied for second place in the “Best Fast Weight Loss Diets” category, a testament to its ability to produce rapid results for many individuals. By severely restricting carbohydrates, it can lead to quick initial weight loss and may also offer benefits for certain medical conditions, such as epilepsy.

However, the experts’ panel ranked the Keto diet nearly last for “Best Diets Overall.” This stark contrast underscores a critical aspect of diet evaluation: sustainability and long-term health. The Keto diet’s highly restrictive nature makes it incredibly challenging to maintain over extended periods. Adherents often struggle with the elimination of many common foods, leading to potential nutrient deficiencies if not carefully managed. The diet can also induce side effects like the “keto flu” (fatigue, headache, nausea) and raise concerns about its long-term impact on heart health due to high intake of saturated fats in some interpretations. While effective for short-term weight loss, its rigidity and potential health implications for some individuals limit its overall recommendation as a sustainable, healthy eating pattern.

Choosing the Right Diet for You: Beyond the Rankings

While expert rankings provide an excellent starting point, the “best” diet is ultimately the one that works best for *you*. It’s a diet you can realistically adhere to long-term, that meets your nutritional needs, aligns with your lifestyle and preferences, and supports your specific health goals. Whether it’s the Mediterranean Diet, DASH, or another plan, sustainability is key. A diet that is too restrictive or difficult to follow will likely lead to frustration and ultimately failure.

It is always recommended to consult with a healthcare professional or a registered dietitian before making significant changes to your diet. They can provide personalized advice, help you understand your unique nutritional requirements, and guide you towards a sustainable eating pattern that supports your well-being. Focus on whole, unprocessed foods, mindful eating, and regular physical activity, and you’ll be well on your way to a healthier life.

For more inspiration on healthy living and fitness journeys, including discussions around diet and celebrity wellness insights, explore the embedded Instagram content above. Discover engaging talks and stories that can further motivate your path to optimal health, and see photos of inspiring transformations from 2018 and beyond!