Experts rank 40 diets by how well each one helps dieters stay on board.
Hard work is always going to be part of the diet equation, but some plans and approaches are easier to follow than others. U.S. News’ Easiest Diets to Follow list ranks 40 popular diets. The highest scorers are typically tasty, flexible, convenient and filling. They’re also easier to adjust to and don’t come with a lot of special requirements. Those at the bottom of the list may emphasize unfamiliar ingredients, impose challenging restrictions or cut out entire food groups.
Here’s a look at the rankings, along with pros and cons for each diet.
No. 40 Raw Food Diet
Pro: Raw fruits and veggies dominate the menu.
Pro: Nearly guaranteed weight loss.
Con: Tedious meal prep; special equipment required.
Con: Lots of rules.
[See: raw food diet menu.]
No. 39 GAPS Diet
Pro: Many resources available.
Pro: Can have positive digestive benefits.
Con: It’s lots of work.
Con: Lack of research supporting diet’s claims.
[See: GAPS diet meal plan.]
No. 35 (tie) Dukan Diet
Pro: All you can eat.
Pro: Filling.
Con: Lots of rules.
Con: Could fall short nutritionally.
[See: Dukan diet nutrition.]
No. 35 (tie) Keto Diet
Pro: You won’t have to cut back on fatty foods.
Pro: No calorie counting.
Con: Strict carb limits.
Con: Can seem extreme and challenging to follow.
[See: keto diet nutrition.]
No. 35 (tie) Modified Keto Diet
Pro: Fatty foods embraced.
Pro: You can cycle in and out.
Con: Carbs very limited.
Con: Restrictive.
[See: modified keto diet do’s and don’ts.]
No. 35 (tie) Whole30 Diet
Pro: Short term.
Pro: No calorie counting or exercise required.
Con: Goodbye to grains, dairy, sugar, legumes and alcohol.
Con: Only the highly committed and organized need apply.
[See: Whole30 diet nutrition.]
No. 33 (tie) AIP Diet
Pro: Pinpoints triggering foods.
Pro: Healing potential.
Con: Restrictive.
Con: Needs more research.
[See: AIP (Autoimmune Protocol Diet) diet recipes.]
No. 33 (tie) Sirtfood Diet
Pro: Can promote rapid weight loss.
Pro: A clearly defined plan with recipes.
Con: Low calorie and restrictive.
Con: Requires planning and cooking.
[See: sirtfood diet recipes]
No. 30 (tie) Atkins Diet
Pro: Fatty food guilt free.
Pro: Quick weight loss.
Con: Goodbye to sweets and bread.
Con: More calorie restricted than you might think.
[See: Atkins recipes.]
No. 30 (tie) Engine 2 Diet
Pro: Health and environmental benefits.
Pro: No calorie counting.
Con: Complete lifestyle overhaul.
Con: Considerable meal planning and prep.
[See: Engine 2 diet nutrition.]
No. 30 (tie) Vegan Diet
Pro: Fiber-rich and filling.
Pro: Health and environmental benefits.
Con: Really restrictive.
Con: Can be lots of work.
[See: vegan diet recipes.]
No. 29 Macrobiotic Diet
Pro: Emphasis on “real” food.
Pro: Filling.
Con: Food prep required cuts into convenience.
Con: Somewhat pricey.
[See: macrobiotic diet health and nutrition.]
No. 27 (tie) Ornish Diet
Pro: Solid nutritionally.
Pro: Heart healthy.
Con: Not exactly easy.
Con: Can be expensive.
[See: Ornish diet menu.]
No. 27 (tie) Paleo Diet
Pro: Carnivore approved.
Pro: Very low in sodium.
Con: Goodbye to grains and dairy.
Con: Pricey.
[See: paleo diet reviews.]
No. 24 (tie) Alkaline Diet
Pro: Heavy on fresh produce.
Pro: Filling.
Con: Lots of rules to remember.
Con: Little research to back it up.
[See: alkaline diet reviews.]
No. 24 (tie) Nutritarian Diet
Pro: Health and longevity focus.
Pro: No calorie counting.
Con: Salads could turn tiresome.
Con: Healing claims may overreach.
[See: nutritarian diet nutrition.]
No. 24 (tie) OPTAVIA
Pro: Nutritionally sound.
Pro: No counting carbs, points or calories.
Con: Mostly powdered, just-add-water food.
Con: Might be tough to stick with.
[See: OPTAVIA recipes.]
No. 23 Glycemic Index Diet
Pro: Menu flexibility.
Pro: Hampers hunger.
Con: Little guidance, save for carbs.
Con: Have to do homework.
[See: glycemic index diet reviews.]
No. 20 (tie) Biggest Loser Diet
Pro: Solid nutrition.
Pro: No foods off limits.
Con: Can be a lot of work.
Con: Challenging to sustain long term.
[See: Biggest Loser diet reviews.]
No. 20 (tie) Intermittent Fasting Diet
Pro: Few rules to keep track of.
Pro: No foods are forbidden.
Con: Unsafe for some people.
Con: Hunger pangs likely.
[See: intermittent fasting diet meal plan.]
No. 20 (tie) Zone Diet
Pro: All foods welcome.
Pro: Frequent meals and snacks.
Con: Tedious portioning.
Con: Limited daily calories.
[See: Zone diet reviews.]
No. 18 (tie) HMR Program
Pro: Meals delivered to you.
Pro: Phased approach for quick start on weight loss.
Con: Eating out limited.
Con: Shakes could get humdrum.
[See: HMR (Health Management Resources) program reviews.]
No. 18 (tie) Nordic Diet
Pro: Tasty, healthy foods.
Pro: Environmentally friendly.
Con: Time consuming.
Con: Impractical for many people.
[See: Nordic diet nutrition.]
No. 15 (tie) Asian Diet
Pro: Diverse foods and flavors.
Pro: Filling.
Con: Rice-and-noodle burnout possible.
Con: Few guiding resources.
[See: Asian diet menu.]
No. 15 (tie) Nutrisystem Diet
Pro: Heat and eat.
Pro: No foods off limits (not even carbs).
Con: Eating out is limited.
Con: You may tire of heat-and-eat meals and smallish portions.
[See: Nutrisystem menu.]
No. 15 (tie) SlimFast Diet
Pro: Convenient — grab and go.
Pro: No math or guesswork.
Con: Little “real” food.
Con: Same old, same old, meal after meal.
[See: SlimFast diet reviews.]
No. 11 (tie) Anti-Inflammatory Diet
Pro: Nutritionally sound.
Pro: You shape your diet.
Con: Moderately pricey.
Con: Can be lots of work.
[See: anti-inflammatory diet nutrition.]
No. 11 (tie) South Beach Diet
Pro: Yes to snacks and dessert.
Pro: No calorie counting.
Con: Could seem awfully restrictive at first.
Con: Lots of time prepping and cooking meals.
[See: South Beach recipes.]
No. 11 (tie) TLC Diet
Pro: Heart healthy.
Pro: Not a fad diet; government endorsed.
Con: On your own.
Con: Must decode nutrition labels.
[See: TLC (Therapeutic Lifestyle Changes) diet do’s and don’ts.]
No. 11 (tie) Vegetarian Diet
Pro: Nutritionally sound.
Pro: Heart healthy (if you plan it right).
Con: Might miss the meat.
Con: Can require a lot of planning.
[See: vegetarian diet nutrition.]
No. 10 Noom Diet
Pro: Coaching and group support.
Pro: Flexible food choices.
Con: Lacks in-depth nutritional guidance.
Con: You’re glued to your phone.
[See: Noom diet recipes.]
No. 9 Mayo Clinic Diet
Pro: Nutritionally sound.
Pro: You shape your diet.
Con: Food prep time required could make it challenging.
Con: Challenging to sustain long term.
[See: Mayo Clinic diet recipes.]
No. 7 (tie) Jenny Craig Diet
Pro: No guesswork.
Pro: Prepackaged meals, delivered.
Con: Home-cooked and restaurant meals largely off-limits.
Con: May not necessarily learn how to prepare or shop for foods.
[See: Jenny Craig meals.]
No. 7 (tie) Volumetrics Diet
Pro: Filling.
Pro: Nothing off limits.
Con: Lengthy meal preparation.
Con: Fruit, veggie and soup burnout possible.
[See: volumetrics do’s and don’ts.]
No. 6 DASH Diet
Pro: Heart healthy.
Pro: Nutritionally sound.
Con: Requires a lot of time in the kitchen.
Con: Somewhat pricey.
[See: DASH (dietary approaches to stop hypertension) diet menu.]
No. 3 (tie) Fertility Diet
Pro: Promotes fertility.
Pro: Encourages healthy pregnancy.
Con: Discouraged for those with blocked fallopian tubes.
Con: Designed exclusively for women, though diet plays a role in male fertility too.
[See: fertility diet nutrition.]
No. 3 (tie) MIND Diet
Pro: Blends two proven healthy diets.
Pro: May boost brain power.
Con: Details not fleshed out.
Con: Recipes, resources lacking.
[See: MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet nutrition.]
No. 3 (tie) WW (Formerly Weight Watchers) Diet
Pro: Eat what you want; no foods off limits.
Pro: Flexibility to shape your own diet.
Con: Tedious point tallying.
[See: WW (Weight Watchers) menu.]
No. 2 Flexitarian Diet
Pro: Flexible.
Pro: Lots of tasty recipes.
Con: Emphasis on home cooking may make it inconvenient.
Con: Might be tough if you don’t like fruits and veggies.
[See: flexitarian diet menu.]
No. 1 Mediterranean Diet
Pro: Nutritionally sound.
Pro: Diverse foods and flavors.
Con: Significant time required to make meals.
Con: Moderately pricey.
[See: Mediterranean diet photos.]
Top 10 Easiest Diets to Follow
— No. 1 Mediterranean diet.
— No. 2 Flexitarian diet.
— No. 3 (tie) Fertility diet.
— No. 3 (tie) MIND diet.
— No. 3 (tie) WW (Weight Watchers) diet.
— No. 6 DASH diet.
— No. 7 (tie) Jenny Craig diet.
— No. 7 (tie) Volumetrics diet.
— No. 9 Mayo Clinic diet.
— No. 10 Noom diet.
More from U.S. News
12 Health Benefits of a Plant-Based Diet
10 Tips to Keep Your Diet on Track
Best Mediterranean Diet Food List
The 40 Easiest Diets to Follow originally appeared on usnews.com
Update 01/04/22: This story has been previously published at an earlier date and has been updated with new information and ranking results.
