The Best and Worst Rated Diets of 2021

The internet can be an overwhelming and sometimes confusing place for diet information, especially when considering a lifestyle overhaul. The net is an invaluable resource if you know where to look, but it’s also a jungle of misinformation and junk science designed to cash in on people’s quest for health and longevity. There are so many diets out there to choose from that it can feel like standing in front of the world’s longest buffet and not knowing where to start. We can help with our blog on – The Best and Worst Rated Diets of 2021.

Fortunately, dietitians and other qualified health experts do the hard work every year of pouring over the data and compiling a comprehensive and science-based list for the average consumer. Let’s look at this year’s U.S. News and World Report’s best and worst-ranked diets based on the evidence.

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Top Three

1. The Mediterranean Diet

Coming in at number one for the fourth year in a row is the Mediterranean diet. Chock full of produce, lean protein and healthy fats, and naturally low in sodium and saturated fat, the Mediterranean diet is great for both weight control and overall health. According to U.S. World News, “It is generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control.”

The Mediterranean diet pyramid emphasizes fruits, vegetables, lean protein like chicken and seafood, whole grains, eggs, olive oil, beans, nuts, and seeds, and low-fat dairy like yogurt and cheese in moderation. It minimizes sugar, red meat, and pork. It’s a well-balanced and nutritious diet and proven in multiple studies to reduce the risk of chronic illnesses such as heart disease, high blood pressure, and type 2 diabetes.

2. The DASH and Flexitarian Diets – A Tie

Based on the book, “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life,” by registered dietitian Dawn Jackson Blatner, Flexitarian aims to increase plant-based protein in the diet without eliminating meat altogether. Like the Mediterranean diet, it emphasizes fruits, veggies, and healthy fats, but allows for more red meat and low-fat dairy than classic Mediterranean-style patterns.

The DASH Diet, which stands for Dietary Approaches to Stop Hypertension, is promoted by the National Heart, Lung, and Blood Institute as an effective dietary pattern for decreasing high blood pressure. A DASH eating pattern includes fruits, vegetables, whole grains, lean protein and low-fat dairy, and limits sugar-sweetened beverages, fatty meats, and full-fat dairy. Limit sodium to 2,300 milligrams per day to start and continue down to 1,500 milligrams as you become more comfortable with the plan. It’s another great choice for overall health and long-term weight management.

3. WW (formerly Weight Watchers)

WW focuses on weight loss and an overall healthy relationship with food and is the most tailored of the top-tier diets. The program “builds on WW’s SmartPoints system, which assigns every food and beverage a point value, based on its nutrition, and leverages details about food preferences and lifestyle to match each member.”

The WW built-in support system is a key tenant of this program that distinguishes it from other diets on the list. Members take part in weekly group sessions lead by a WW team expert that focus on emotional support, practical tools for every-day use, and behavior change techniques for long-term success.

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Proceed With Caution

1. The GAPS Diet

GAPS stands for Gut and Psychology Syndrome Diet, a term coined in 2004 by physician Natasha Campbell-Mcbride to describe a range of symptoms that include severe digestive and immune issues and neurological problems. McBride’s theory is that brain health depends on gut health, therefore the improvement of neurological conditions can be managed with diet.

According to McBride, eliminating certain foods that are “difficult to digest” will heal the digestive tract, replenish beneficial gut flora, and reduce toxicity in the body. It’s a complicated and restrictive diet that involves an elimination phase followed by a reintroduction phase designed to identify dietary triggers.

The full GAPS eating regimen emphasizes “fresh meats (preferably hormone-free and grass-fed), animal fats, fish and shellfish, organic farm-fresh eggs, fermented foods and non-starchy vegetables,” and details a very long list of foods to avoid. While there is some evidence of an association between inflammatory bowel conditions and neurological symptoms, there is no scientific support for McBride’s diet and her book relies solely on testimonials to support its claims. Considering its severely restrictive tenants and lack of scientific support, it’s probably best to pass on GAPS.

2. The Keto Diet

There’s no doubt that Keto has become hugely popular in the weight-loss arena, but for nutritional balance and long-term maintenance, its low marks land it at the bottom of the list year after year. Keto originates from the Ketogenic diet which is used in clinical settings to reduce the frequency of seizures in epileptic children who don’t respond to traditional medical interventions. It involves slashing carbs so that the body enters the metabolic state of ketosis, where fat rather than sugar is used as the primary fuel source.

Keto can result in fast weight loss, but the diet is extreme, allowing for only 20 net carbs per day, and followers must remain diligent or else start getting their bodies back into a state of ketosis all over again. During this process, expect side-effects like fatigue, flu-like symptoms, and bad breath. Some potential long-term effects include digestive problems like constipation and nutritional deficiencies.

3. Dukan Diet

This eating plan centers on the theory that the key to weight loss is protein rather than calories.  The Dukan Diet claims you can “lose up to 10 pounds within the first week and continue to lose 2 to 4 pounds a week after that until you’ve reached your goal,” by eating only protein in the first phase, and then slowly adding back things like bread, cheese, and fruit.

Dukan is another diet that relies on a long list of rules and restrictions that seem to make sense on paper but can be extremely difficult and unpleasant in practice. This “all or nothing” approach puts dieters at risk for developing a disordered “starve and then binge” eating cycle over time, and the amount of protein required exceeds current public health recommendations.

Final Thoughts on The Best and Worst Rated Diets of 2021.

We know that selecting a diet program can be a daunting task, but remember, always talk to your doctor before beginning any plan! We can help with the research, so check out the U.S. News and World Report website for the full list of 39 diets evaluated by their team of experts. See how they ranked in other subcategories including best diet for diabetes, heart health, and weight-loss.

We hope that you’ve found some useful information with our piece on The Best and Worst Rated Diets of 2021. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy!

Michelle Monroe has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.

Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.