The Mediterranean diet is a dietary pattern traditionally followed in the countries surrounding the Mediterranean Sea, such as Greece, Italy, and Spain. It is characterized by a high intake of vegetables, fruits, nuts, legumes, grains, and olive oil and a moderate intake of fish, poultry, and dairy products. The diet also includes moderate amounts of red wine and a low intake of red meat and processed meats.

The flexitarian diet is a plant-based dietary pattern that includes small amounts of animal products. It emphasizes the consumption of plant-based foods, such as vegetables, fruits, legumes, and grains, but also allows for the inclusion of animal products in moderation.

The Mediterranean and flexitarian diets have been associated with numerous health benefits.

The Mediterranean diet has been shown to reduce the risk of heart disease, stroke, and certain types of cancer, as well as improve cognitive function and reduce the risk of developing Alzheimer’s disease. It may also help with weight management, as it is high in fiber and healthy fats, which can help people feel full and satisfied after eating.

The flexitarian diet has been shown to have similar health benefits as the Mediterranean diet, including a reduced risk of heart disease, diabetes, and certain types of cancer. It may also help with weight management, as it emphasizes the consumption of plant-based foods, which are typically lower in calories and higher in fiber than animal-based foods.

U.S. News & World Report publishes annual rankings of popular diets and eating plans. The rankings are based on an analysis of safety, nutritional completeness, and effectiveness for weight loss. Here are the top 10 diets from their rankings:

1. Mediterranean Diet
2. DASH Diet (Dietary Approaches to Stop Hypertension)
3. Flexitarian Diet
4. WW (Weight Watchers)
5. Mayo Clinic Diet
6. MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)
7. The Engine 2 Diet
8. Vegan Diet
9. Nordic Diet
10. The Flex Diet

It’s important to note that the best diet for you may not be the same as the top-ranked diet on this list. It’s important to consider your personal needs and preferences when choosing a diet. For example, if you have a food allergy or intolerance, you’ll need to choose a diet that accommodates that. It’s also important to speak with a healthcare professional or a registered dietitian before starting any new diet to ensure that it is safe and appropriate for you.

References:

• Esposito K, Marfella R, Ciotola M, et al. Effect of a Mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome: a randomized trial. JAMA. 2004;292(12):1440-1446. doi:10.1001/jama.292.12.1440
• Sofi F, Abbate R, Gensini GF, Casini A. Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic review and meta-analysis. Am J Clin Nutr. 2010;92(5):1189-1196. doi:10.3945/ajcn.2009.27725
• Darmadi-Blackberry I, Wahlqvist ML, Kouris-Blazos A, Steen B, Lukito W, Horie Y, Horie K. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pac J Clin Nutr. 2004;13(2):217-220.
• Mashchak CA, Harnack LJ, Lim U, Luepker RV, Jacobs DR Jr, Stevens J. Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLoS Med. 2016;13(3):e1002039. doi:10.1371/journal.pmed.1002039
• Orlich MJ, Singh PN, Sabaté J, et al. Vegetarian dietary patterns and the risk of colorectal cancers. JAMA Intern Med. 2013;173(13):1230-1238. doi:10.1001/jamainternmed.2013.3199
• Segovia-Siapco G, Sabaté J, Haddad EH, Rajaram S. The effects of plant-based diets on weight loss: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2015;7(3):1736-1747. doi:10.3390/nu7031736