The 5 Best Diets of 2025, According to Registered Dietitians
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
The new year often ushers in a sense of renewal — whether it’s the promise of a fresh start or the motivation to embrace new goals. Unsurprisingly, New Year's resolutions revolving around diet and exercise consistently rank among the most popular. However, research shows that only 9% of Americans manage to stick with these resolutions throughout the year. So, what’s going wrong? Are the goals too ambitious, or are we falling prey to fleeting diet trends?
"Diets are often [seen as] something you go on and then eventually go off," explains New York City-based registered dietitian Keri Gans, M.S., R.D.N., host of The Keri Report podcast and author of The Small Change Diet. "If you think of it more as a lifestyle change, it may enable you to stick with it longer." That's why Gans emphasizes the importance of avoiding restrictive fad diets in favor of sustainable eating plans that cater to your personal needs.
Perfection isn’t the goal either. "It’s important to allow yourself the flexibility to not always eat 100% 'perfectly,'" Gans says. "Striving for perfection is typically unrealistic and unsustainable." Instead, she recommends aiming to make healthy choices 85% of the time, a more achievable and long-lasting strategy.
To select the best diets of 2025, we consulted nearly a dozen registered dietitians, focusing on eating plans that cater to diverse lifestyles and are backed by evidence-based research. But ultimately, the "best" diet is one that seamlessly integrates into your life, rather than forcing you to drastically alter your lifestyle.
"Your diet should align with your health needs, food preferences, budget and long-term goals," advises registered dietitian Bonnie Taub-Dix, M.A., R.D.N., C.D.N., host of the Media Savvy Podcast, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table.
Editor's note: Consult your primary care provider or a registered dietitian before changing your diet, especially if you have pre-existing health conditions that may pose risks. Identify your nutritional needs and potential side effects to ensure a safe, sustainable plan. Remember, weight loss, health and body image are complex — explore our insights into the pitfalls of diet culture for a broader perspective.
Which plan is right for me?
Diet and nutrition are not one-size-fits-all. However, the best plan for most people should prioritize flexibility, whole foods, and enjoyment, says Chicago-based registered dietitian Dawn Jackson Blatner, R.D.N., C.S.S.D. To determine the ideal plan for you, she suggests asking yourself the following questions:
Does it fit my lifestyle?
Can I see myself doing this a year from now?
Does this approach make me feel energized and satisfied after meals?
Will it support my long-term health goals?
Does it allow for flexibility when life gets busy or unexpected?
Will I enjoy eating this way with family and friends?
Nutrition is deeply personal, which means finding a plan tailored to your body and health goals is essential. "Working with a dietitian or even having one session to explore the foods best-suited for your health can be incredibly valuable," says registered dietitian Anita Mirchandani, M.S., R.D.N., C.D.N., founder of ARM Nutrition.
Best Overall Diet: Mediterranean Diet
More of an eating pattern than a traditional "diet," the Mediterranean way of eating consistently tops our list of the best diets year after year — and for good reason. "The Mediterranean Diet is a lifestyle that emphasizes a variety of nutritious foods and promotes overall well-being," says Gans. "It’s balanced, sustainable and focuses on naturally anti-inflammatory foods for a vibrant, colorful plate."
"The diet is rich in antioxidants, which are crucial for chronic disease prevention," adds Marissa (Meshulam) Karp, R.D., a registered dietitian and founder of MPM Nutrition. Since it’s a flexible eating pattern rather than a restrictive regimen, Karp notes that many people can follow it without feeling deprived. Mirchandani agrees, calling the Mediterranean Diet one of the best for weight loss due to its focus on high-fiber foods and its low content of saturated fats and refined carbs.
WHAT YOU'LL EAT: "Rooted in whole foods, lots of produce, lean meats, healthy fats and fiber-rich carbs, this dietary pattern can benefit almost anyone," says Karp. The Mediterranean Diet highlights fresh produce, heart-healthy fats like olive oil, protein-packed fatty fish, fiber-rich legumes, nuts, seeds and hearty whole grains. (For a more structured approach, check out Good Housekeeping's 28-Day Mediterranean Diet plan.)
Best Plant-Based Diet: Flexitarian Diet
A blend of "flexible" and "vegetarian," the Flexitarian Diet offers a practical approach to plant-based eating. Unlike a vegan diet, it focuses on adding more plants to your meals rather than eliminating animal products entirely. This makes it easier to naturally reduce animal-based foods without feeling deprived.
"It’s for anyone who wants to eat more plant-based but doesn’t want the strict rules of vegetarianism or veganism," explains Blatner, who is also the author of The Flexitarian Diet. "This eating style is easy to follow and promotes overall well-being — not only because of the nutrients it provides but because it flexes to your lifestyle and food preferences."
When incorporating meat, the Flexitarian Diet encourages mindfulness, such as choosing sustainable seafood or grass-fed meat. Blatner highlights the diets many benefits, including weight loss, increased longevity and a reduced risk of conditions like heart disease, high blood pressure, high cholesterol, cancer and diabetes. "Flexitarian diets are typically richer in fiber, vitamins, minerals and beneficial phytochemicals compared to other eating styles," she adds.
WHAT YOU'LL EAT: The Flexitarian Diet emphasizes fresh produce, whole grains, legumes, nuts, seeds and plant-based proteins such as tofu, tempeh, edamame and jackfruit. Healthy fats like olive oil and avocado oil are also key components, with responsibly sourced animal products enjoyed in moderation. To ease into this lifestyle, Blatner suggests starting with one new vegetarian recipe each week. "By the end of a year, you’ll have tried over 50 recipes, with some becoming staples in your regular rotation," she says.
Best Diet for Weight Loss: Noom
Traditional weight-loss diets often overlook the importance of sustainable behavior change. However, Noom Weight, a digital weight-loss program used by over three million people, takes a different approach. Designed by psychologists, nutritionists and personal trainers, it focuses on behavior change and building long-term healthy habits. By combining food tracking, individualized coaching and cognitive behavioral therapy techniques, Noom provides a structured, guided plan to help users achieve and maintain their weight goals.
To get started, simply sign up and download the Noom app, which creates a personalized plan based on an in-depth lifestyle questionnaire. The app offers one-on-one health coaching, daily bite-sized lessons to keep you motivated, and tools to log food and beverages via its database, barcode scanner or food photo logging feature. Additionally, you can track exercise, weight, blood pressure and other health metrics to stay on top of your progress.
WHAT YOU’LL EAT: Noom uses a unique color-coded food system, which sorts foods into different categories based on caloric density:
Green foods: These are the least calorie-dense and/or contain the highest concentration of healthy nutrients. Examples include certain vegetables, fruits, egg whites, tofu, tuna, non-fat milk and non-fat dairy products, brown rice, quinoa and oatmeal.
Yellow foods: These have more calories and/or less healthy nutrients per serving than green foods. They include avocado, salmon, lean ground beef, black beans, olives, hummus and low-fat dairy products.
Orange foods: These are the most calorie-dense foods and/or have the least healthy nutrients. Examples include full-fat dairy products, nut and seed butters and red meats.
Best Diet for Heart Health: DASH
Developed in the 1990s by researchers funded by the National Institutes of Health, DASH (Dietary Approaches to Stop Hypertension) was designed to combat the rising rates of cardiovascular disease in the U.S. The plan sets daily and weekly nutrition goals, including a sodium limit of 2,300 milligrams per day (about one teaspoon of salt), with a stricter version capping sodium at 1,500 milligrams.
However, the DASH Diet isn’t just about reducing sodium, explains Blatner. "It’s more about focusing on healthy additions, like three cups of vegetables, two cups of fruits and two to three servings of low-fat dairy daily. These are balanced with whole grains, lean proteins and healthy fats." The diet prioritizes foods rich in potassium, calcium, magnesium, fiber and protein while minimizing those high in saturated fat.
Although designed for individuals with hypertension, Gans notes that the DASH Diet offers broad benefits. "This practical approach to weight loss is full of nutrient-dense foods from all food groups, making it a great choice for many people," she says.
WHAT YOU'LL EAT: Think plenty of produce (noticing a trend?), whole grains, low-fat or fat-free dairy, fish, poultry, beans and nuts. You'll cut back on foods high in saturated fat, such as fatty meats and full-fat dairy, as well as sugary drinks and sweets.
Best Diet for Brain Health: MIND Diet
"The MIND Diet is the most well-researched eating pattern for brain health," says Maggie Moon, M.S., R.D., a Los Angeles dietitian and author of The MIND Diet: 2nd Edition. "Developed by researchers at Rush and Harvard Universities, it combines the brain-boosting elements of the Mediterranean and DASH Diets and tailors them to familiar foods in the U.S."
Moon highlights two groundbreaking 2015 studies that found the MIND Diet could potentially cut the risk of Alzheimer’s disease by half and slow brain aging by 7.5 years. Since then, over 150 research papers have reinforced its benefits, linking it to improved cognitive function, mental health, heart health and more.
"I love that the MIND Diet's principles can be applied across diverse cultural diets and preferences," Moon adds. "It has even been successfully adapted in Korea and China, with studies showing positive effects on brain health."
WHAT YOU'LL EAT: ""The MIND Diet is an anti-inflammatory eating plan centered on foods like berries, beans, walnuts, leafy greens, whole grains, seafood, olive oil and plenty of vegetables," explains Moon. "It limits — but doesn’t eliminate — common sources of saturated fat, sodium and added sugar, such as butter, cheese, meat, pastries, sweets and fast food."
More trends to watch out for
While the eating plans above show great promise for sustainable dietary changes in 2025, we predict several emerging diet trends will likely to gain even more attention in the new year.
"Perhaps the most innovative — and potentially concerning — are diets created by AI for a more personalized approach, but without professional oversight," warns Taub-Dix. Blatner agrees, noting that personalization will continue to be a dominant trend, with diets increasingly tailored to an individual’s unique metabolic markers and health goals.
Protein will also remain a key focus in the dieting world. "Expect more diets emphasizing protein in innovative ways, such as supporting natural GLP-1 production, or books promoting healthier, whole-food approaches to meeting protein needs," says Mirchandani. She also predicts that anti-inflammatory diets will take center stage in 2025, highlighting healing, functional foods and spices like turmeric, cumin, paprika and fresh herbs as part of the protocol.
FAQs
What is the best diet for weight loss?
"The best diet for weight loss is one that helps you achieve your goals while meeting your nutritional needs and sustaining those results for life," says Gans. "It should feel less like a diet and more like a lifestyle. Additionally, weight loss is about more than just food — it requires a healthy mindset, incorporating regular activity, adequate sleep and stress management."
Karp emphasizes the importance of enjoying the foods you eat for long-term success. "Choose a plan that includes foods you genuinely like," she advises. "Food is highly individual, and what works for one person may not work for another. Consistency is the foundation of health, and enjoyment is the key to consistency."
What's the best way to maintain a balanced diet?
Taub-Dix says that balance is easy to achieve when your diet includes a variety of foods from each group — fruits, vegetables, lean proteins, whole grains, healthy fats — while limiting sugar, salt and saturated fat.
Blatner agrees, advising a simple approach: "I teach clients what I call visual wisdom. Look at your plate and ensure it’s half vegetables, a quarter lean protein, a quarter whole grains or starchy vegetables and a dash of healthy fat." While a nutritionally balanced plate is essential, Blatner also highlights that true balance means meals should support both physical health and emotional well-being. "A truly balanced meal should be both healthful and enjoyable," she says.
How does diet affect mental health?
Food isn’t just fuel for your body — it’s also vital for your brain. "Eating nutrient-rich foods like colorful vegetables, omega-3-rich fish and whole grains helps stabilize mood and energy," explains Blatner. She adds that a balanced diet supports gut health, which is crucial for hormone production, impacting emotional well-being, stress resilience and mental clarity. "Your mental health gets a significant boost when you prioritize balanced nutrition."
Karp also highlights the gut-brain connection, emphasizing how food affects both the structure and function of the brain, which in turn influences moods. "The gut, often referred to as our second brain, is lined with neurons and hosts diverse microbes, both of which play a key role in mood regulation," she says.
Food also supports other critical functions, like balancing blood sugar and energy levels, fighting inflammation, aiding dopamine production and regulating stress, according to Kelsey Kunik, R.D.N., of Graciously Nourished. "However," she warns, "an unhealthy relationship with food can increase stress and anxiety. Mental health benefits not only from nutrient-rich eating but also from letting go of perfectionism and healing your relationship with food and your body."
How to stick with your diet
Get specific.
"General goals are often difficult to follow and execute," explains Karp. "Instead, break them down into smaller, specific actions you can start implementing."
When setting goals, Karp suggests focusing on what you want to add rather than what to eliminate. "It’s far more motivating to think about positive changes you want to make rather than restrictions," she says. "For example, instead of saying, 'I’ll cut out all soda,' you could say, 'I’ll drink more water.' Or, instead of 'I won’t eat refined carbs,' try, 'I’ll add high-fiber carbs to my lunches three times a week.'"
Be mindful.
Most traditional diets focus on what to eat, but often overlook the importance of how we eat. Practicing mindful eating can help you connect with your body’s hunger and fullness cues, though it requires patience and practice.
"I think the diet of 2025 is saying goodbye to one-size-fits-all and leaning into a more mindful approach with food," says Karp. "Mindful eating is about being present with your food and tuning into how it actually makes you feel. It combines inner wisdom — listening to your body — and outer wisdom — nutrition knowledge — to guide food choices." To start, try simple changes like putting down your phone and committing to eating at the table instead of in front of the television.
Take your time.
Part of mindful eating meals slowing down and savoring your food, taking a moment to appreciate the flavors, textures and aroma. Remember that it takes approximately 20 minutes for your stomach to signal to your brain that it's full.
Try new (healthy) recipes.
Blatner suggests keeping things exciting — but manageable — by trying one new recipe or food each week. Opt for quick and easy dishes to make cooking fun and enjoyable.
Prioritize meal prep.
"One of the best ways to stick to a diet is by meal prepping at least 80% of the time," says Mirchandani. "Meal prepping allows you to plan out a handful of healthy meals that work for you. There are plenty of recipes that take less than 30 minutes to prepare, offering balanced options and even leftovers for multiple meals."
Embrace cravings.
"My biggest secret is what I call the 'craving compass,'" shares Blatner. "Don’t deny cravings — embrace them! Let your cravings guide you in a balanced way. For example, if you’re craving fries, find a way to incorporate them into a healthy, satisfying meal."
Prioritize holistic health.
Nutrition is just one part of the health equation. Ensuring adequate sleep, staying physically active and nurturing your emotional and mental well-being are equally important, if not more so, for overall health.
Keep going.
"The most important thing you can do to stick with a diet is to stop thinking of it as a diet," says Gans. "If you have an off day, don’t let it derail you — just move on." Karp agrees, emphasizing the importance of letting go of the all-or-nothing mindset. "There’s no such thing as a perfect diet. A healthy approach means eating foods that make your body feel good most of the time, while also enjoying life."
The bottom line
Use these diets as a guide, but remember that no individual diet is the ultimate solution. Feel free to take elements from different diets and tailor them to meet your unique nutritional needs. Focus on the big picture: stick to the basics by prioritizing real, whole foods and maintaining a balanced approach to eating.
Why trust Good Housekeeping?
As the director of the Good Housekeeping Institute Nutrition Lab, registered dietitian Stefani Sassos, M.S., R.D.N., C.D.N, NASM-CPT is committed to delivering evidence-based insights on diet and nutrition. She stays at the forefront of the latest research and trends, helping readers identify science-backed principles worth adopting for a healthy lifestyle — and debunking fads best avoided. In addition to relying on her own expertise, Sassos also interviewed the following nutrition experts for this guide.
The Experts
Keri Gans, M.S., R.D.N., is a registered dietitian nutritionist, certified yoga teacher, author of The Small Change Diet, a Forbes Magazine Advisory Board Member and contributor to U.S. News & World Report. She also hosts The Keri Report podcast on healthy living.
Dawn Jackson Blatner, R.D.N., C.S.S.D., is a registered dietitian nutritionist, certified specialist in sports dietetics and author of The Flexitarian Diet and Superfood Swap.
Marissa (Meshulam) Karp, M.S., R.D.N., C.D.N., is a registered dietitian nutritionist and the founder of MPM Nutrition. She provides one-on-one nutrition counseling and is the co-founder of the Wellness Wake-Up podcast.
Kelsey Kunik, R.D.N., is a registered dietitian at Graciously Nourished and a writer dedicated to helping busy, overwhelmed moms simplify healthy eating. She focuses on improving mood, boosting energy and reducing stress through approachable recipes and practical, stress-free tips.
Anita Mirchandani, M.S., R.D.N., C.D.N., is a registered dietitian and fitness professional with over 15 years of experience, specializing in women’s health and overall well-being. In 2021, she founded ARM Nutrition, a telehealth platform dedicated to personalized nutrition and wellness planning.
Maggie Moon, M.S., R.D., is a registered dietitian, best-selling author and health communications expert. She has a diverse background, including roles as university faculty and in-house nutrition expert for global consumer packaged goods (CPG) brands. Her latest book, The MIND Diet: 2nd Edition, is available now.
Bonnie Taub-Dix, M.A., R.D.N., C.D.N., is a registered dietitian nutritionist, award-winning author and brand advisor. She hosts the Media Savvy podcast and is the author of Read It Before You Eat It: Taking You from Label to Table.
You Might Also Like
