Best diets for 2022 according to Dietitians:-

Here are some best diets that boost your health and aren't too hard to maintain and these are given below:

Mediterranean Diet (Best overall diet):-

The Mediterranean diet is a traditional dish of Greece, Italy, and other countries that border the Mediterranean Sea and is top in 2022 diets. According to US News and World Report, this diet has been at the top of the best diets for four consecutive years. It's consistently ranking in the most popular diets 2022 due to improving your diet quality and overall health. 

The Mediterranean way of eating is a flexible eating plan for everyone, who wants good health without following a set meal plan.

Here are the core features of this amazing diet:-

  • Fresh vegetables like spinach, onions, and cauliflower
  • Fresh fruits like dates, cherries, and figs
  • Whole grains like brown rice and whole wheat
  • Nuts and seeds like almonds, chestnuts, and walnuts
  • Lean protein like fish and poultry
  • Dairy only in moderation
  • Legumes like beans and lentils
  • Heart-healthy fats like olive oil instead of butter

Several studies display that this diet has several health benefits such as it lowers heart attack and stroke risk, helping weight loss, reducing the risk of type 2 diabetes, and even preventing premature death.   

Seid says,

"Heart-healthy fats are also slower to digest, which keeps people feeling fuller longer," 

a 1-day sample menu of the Mediterranean diet.

Breakfast: 1 cup of Greek yogurt with strawberries and chia seeds

Lunch:  a whole grain sandwich with Green salad

Dinner: Salmon with quinoa and leafy greens, as well as a fruit salad.

Snack: Dates with almond butter

This food is nutrient-dense and of high quality, increasing the value. 

Pros & Cons

Pros
  • It covers major food groups.
  • Large variety with diverse flavors.
  • Easy to follow
  • Sustainable
  • Supported by research
Cons
  • Cooking fresh food takes time.
  • Not planned for weight loss.
  • Additional instructions are necessary for those with medical problems.

WW (Weight Watchers):-

WW (formerly known as Weight Watchers) is the commercially best weight loss program. It will help you to attain your goal of weight loss healthily. 

WW was established in 1963 by Jean Nidetch in her home in Queens, New York. It encourages weight loss by making healthy lifestyle and food choices.

Unlike many fad diets, WW is a science-based approach that emphasizes on 

  • portion control
  • low-calorie foods
  • slow & consistent weight loss

In this best diet program 2022, you can pick any plan with either more complete Personal Points or more Zero points. 

It includes

  • Fruit and vegetables
  • Fat-free yogurt and cottage cheese
  • Whole grains & Brown rice 
  • Fish and shellfish
  • Oats and oatmeal
  • Poultry
  • Whole-wheat pasta and noodles
  • Tofu 
  • Eggs

At the start, you can also earn points for your daily budget for doing healthy things like

  • Eating non-starchy vegetables (like carrots, broccoli, and spinach)
  • Drinking more water
  • Exercising daily

1-day sample meal plan on the WW:-

Breakfast: Yogurt with berries, honey, and figs

Lunch: Turkey sandwich, goat cheese, and Farro salad

Dinner: One-pot butternut squash Mac, 2-pans of roasted vegetables, eggs

Snack: Apple with 1 ounce of nuts

WW (Formerly Called Weight Watchers) is good for anyone, looking to improve their health, especially for people with high blood pressure, high cholesterol, diabetes, and even heart disease.

Pros & Cons

Pros
  • Affordable
  • Provide support and liability
  • No foods are forbidden
  • Balanced and flexible to different preferences
  • Best guidelines of how to eat in the long-term?
Cons
  • Inconvenient counting points
  • Can be difficult and expensive to cancel
  • Weekly weigh-ins is compulsory
  • Risk for weight gain after stopping the program
  • Support provided is not always by professionals.

DASH Diet (Best for Diabetes):-

If you're a diabetic patient, this diet is for you. It helps to control blood sugar levels and reduce your risk of complications.

DASH is a Dietary Approach to Stop Hypertension. It is an eating method that can help to reduce the risk of many chronic diseases, including diabetes. In this dietary plan, you lower your blood pressure naturally by reducing the consumption of red meat.

Along with the lowering risk of being overweight and hypertension, it also helps to reduce inflammation and regulates the control of blood sugar levels.

Here are the core ingredients of the Dash diet:-

    • Nutrient-dense foods like whole grains, fruits, and vegetables
    • Lean protein (6 ounces daily) such as meat, poultry, or fish
    • Rich in low-fat dairy foods, nuts & seeds
  • Low in saturated fat.
  • Low in cholesterol
  • Low-sodium salts
  • Low in red meat and sweets

1-day sample meal plan on the DASH diet:

Breakfast: skim milk, Eggs, whole-wheat toast, and yogurt with fruits or veggies

Lunch: Mediterranean bowl with quinoa, slices of whole-wheat bread, 3 ounces of lean turkey

Dinner: Winter Vegetable Mulligatawny Soup.

Snack: Apple with Greek yogurt

Pros & Cons

Pros
  • Backed by research
  • Approved by several major health organizations
  • Prevent high blood pressure (hypertension)
  • A flexible and balanced diet
  • Designed for long-term wellness
Cons
  • Regular meal preparation required
  • No convenience foods are available
  • Hard to Maintain
  • It May take adjustment for some to limit salt

Volumetric Diet (best for weight loss):-

Best diet 2022 for weight loss is a volumetric diet that reduces appetite by prioritizing foods with high water content and low-calorie density.

How does a volumetric diet better in shedding pounds than others?

Many weight-loss diets focus on some food groups and remove others. But a volumetric requires keen moderation to be successful in weight loss rather than restrict you from your favorite food.

Researchers at Pennsylvania State University designed this diet as it maximizes each calorie consumed, and you feel fuller for a long time.

As Sasso says,

"It's meant to make you not feel deprived because you're eating volume-rich foods that are going to keep you full" 

Volumetric diet enables you to eat the following energy-rich nutrients,

  • Fresh and non-starchy fruits
  • Fresh and frozen vegetables
  • Beans and legumes
  • Whole grains, including brown rice
  • Lean fish, including flounder, and mahi-mahi
  • Low-fat meat & Poultry without skin
  • Lots of water

1-day Sample meal plan on Volumetric diet:-

Breakfast: Vegetable omelet with a slice of whole-wheat toast, coffee

Lunch: Lean meat chili with beans and vegetables.

Dinner: Steak fajita with grilled green peppers and onions, salsa

Snacks: Cheerios with fresh blueberries, and skim milk 

According to US News and World Report 2022, Volumetric Diet ranked overall as the best diet at number 5 and gains an overall score of 3.7/5.0.

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Pros & Cons

Pros
  • Boost your fiber intake
  • Flexible and enjoyable eating
  • Weight loss
  • Potentially reduce the risk of some health problems
Cons
  • Low sugar intake
  • Too much Focus on low-fat eating
  • Focus on calorie-counting

Noom (Best for Weight Loss Runner-Up):-

Noom is an effective weight-loss program that provides well-structured guidelines, especially for those who may be attempting a diet for the very first time. You can acquire more benefits by regularly tracking your calories with the app.

This service starts with a hands-on "quiz" by which you can create a calorie plan for yourself. If you're a self-starter kind of dieter, Noom is a perfect program for you. It provides all the nutritional information and helps you to track the foods you're eating and log your exercise.

It is another convenient program, a runner-up, for weight loss. It gives the best weight loss tips in 2022.

With this app, you are encouraged to track your daily calories, for accountability. There are no special food limits; however, foods are designed into the following three categories.

Foods that are encouraged:-

These are Green foods including,

  • Fresh fruits (oranges, grapes, raspberries)
  • Fresh vegetables (sweet potatoes, beets, carrot)
  • Whole grains (brown rice, whole grain bread)
  • Fat-free dairy products (skim milk, yogurt, cottage cheese)

Foods for moderate consumption:-

Yellow foods are,

  • Fruit (avocados)
  • Vegetables (olives)
  • Lean protein (chicken, beef, salmon)
  • Starches (quinoa, beans)
  • Low-fat dairy (milk, yogurt, cheese)

Foods that should be limited:-

These are designed as red foods like

  • Sweets and dried fruits
  • High-fat meats (Beef, lamb, and pork)
  • Oils and fats (olive oil, coconut oil, creamy dressings)
  • Junk food (pizza, French fries, burgers, potato chips)

1-day sample meal plan on Noom:

Breakfast: Protein smoothie (Low-fat Greek yogurt with toasted oat clusters)

Lunch: Breaded chicken breast with quinoa and broccoli, Tuna mixed with hummus

Dinner: Baked salmon with brown rice and broccoli, low-calorie Chicken Tortilla Soup.

Snack: Almonds and collagen water

Pros & Cons

Pros
  • Easy to follow
  • Scientifically supported
  • All-in-one support
  • Promoting low calorie
  • Access to certified health coaches
Cons
  • Expensive
  • Huge commitment by your own self
  • Limited guidelines
  • No specific meal plan 

Flexitarian Diet (Best for Heart Health):-

A Flexitarian diet is included in the best diets 2022 for everyone looking to enjoy all the heart-healthy advantages of a plant-based diet with the choice of eating meat sometimes.

Dawn Jackson Blatner (a registered Dietitian-Nutritionist) designed this flexible diet plan. Now it has been ranked as the perfect plant-based diet by U.S. News & World Report.

This best diet for 2022 focuses on plant proteins rather than animals and provides lower-calorie recipes. It is also the best weight loss program as it encourages you to eat a large variety of foods that helps you shed excess pounds. In addition to this, it also improves your overall health.

There is no set calorie level or a meal plan in the Flexitarian diet program, its biggest goal is to enjoy more plant-based recipes beneficial for your health.

Flexitarian Diet book recipes include:

Foods varieties that are encouraged:

  • Fruits (berries, apples, peaches)
  • Vegetables (potatoes, sweet potatoes, corn)
  • Whole grains (brown rice, oats, barley)
  • Plant-based proteins (beans, chickpeas, lentils, tofu)
  • Dairy (cheese, yogurt)
  • Egg
  • Oils, herbs, and spices

Foods to be consumed at a moderate level:

  • Meat (bacon, sausage, bologna)
  • Added sugar
  • Refined carbs (white bread, white rice, bagels)

1-day sample meal plan on the Flexitarian diet:

Breakfast: Summer vegetable omelet like carrot halwa omelet

Lunch: Black sesame tofu summer rolls, peanut dipping sauce

Dinner: Moroccan beef stew, couscous, string beans

Snack: Grapefruit, Roasted Chickpeas

Pros & Cons

Pros
  • Flexible
  • More Affordable.
  • Reduced Risk of Type 2 Diabetes
  • Sustainable & Better for the Environment 
  • Benefits for Weight Loss
Cons
  • May be difficult for meat-lovers
  • Potentially low in iron and vitamin B-12
  • May require some preparation

MIND Diet (Best for Brain Health): 

The term MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay.

It is a combination of the top diets in 2022 and supports your cognitive health and preserves your memory as you age. The MIND diet is perfect for you if you want to boost your brain health.

As it emerges in new diets for 2022, research is continuing. But the exploration so far is promising. Hopefully, it will be among the most popular diets in 2022.

The core feature of the MIND diet is to reduce the decline in brain health and dementia that often occurs as people get older.

Foods that encourage by the MIND Diet:-

  • Green, leafy vegetables: 6 or more servings per week
  • All other vegetables: like potatoes and corn, 
  • Berries: like strawberries, blueberries, and raspberries, twice per week
  • Olive oil: Use it as your cooking oil
  • Nuts: at least 5 per week
  • Whole grains: whole-wheat bread, brown rice, or steel-cut oats, 3 meals per day,
  • Fish: like salmon, sardines, trout, and tuna, at least once a week
  • Beans: all beans, lentils, and soybeans, 4 meals per week
  • Poultry: like skinless chicken or turkey, at least twice per week

For brain health these are best diets according to dietitians.

Foods to avoid:-

  • Butter and margarine: use only healthier fats, about 14 grams) daily. 
  • Cheese: less than once per week.
  • Red meat: no more than 3 servings per week of beef, pork, or lamb.
  • Fried food: fried food, especially in fast-food restaurants, less than once per week.
  • Pastries and sweets: Ice cream, cookies, brownies, snack cakes, as little as possible.

1-day sample meal plan:-

Breakfast: Greek yogurt with raspberries,

Lunch: Mediterranean salad, side of carrots and celery with hummus

Dinner: Chicken and vegetable stir-fry with brown rice

Snack: Blueberries with 2 ounces of almonds

As a whole, there are no disadvantages to this diet. However, it's perfect for a healthy lifestyle and necessary for mental health, such as a good night's sleep and regular physical activity.

Pros & Cons

Pros
  • Sustainable
  • Flexibility in choosing food
  • Longer lifespan.
  • Improved brain health.
  • Reduced risk of stroke.
Cons
  • Requires meal prep
  • Additional guidance may be required for those with medical problems

Low FODMAP Diet (Best for IBS):-

FODMAP means fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. It is not such a diet, although it is a short discovery process in which you find out what foods are troublesome for you?

Above mention, carbohydrates are short-chain carbohydrates (sugars) that are poorly absorbed by the small intestine. Some people experience digestive distress after eating these saccharides. 

When gut bacteria ferment these carbs in the body, people who are sensitive to these foods may experience uncomfortable symptoms, like

  • Frequent bloating, 
  • Gas
  • Cramping
  • Diarrhea
  • Constipation
  • Stomach bloating
  • Gas and flatulence

The primary fermentable food sources of the four FODMAP (carbohydrates) groups include:

Monosaccharides: Fruit such as figs and mangoes, and sweeteners like honey and agave

Disaccharides: Milk, yogurt, and cheese

Oligosaccharides: Wheat, rye, legumes, blueberries, pears, watermelon, garlic, and onions

Polyols: Certain fruits and vegetables, such as blackberries, and low-calorie sweeteners, such as erythritol

Low FODMAP is a three-step elimination diet process:

Phase 1: Elimination 

In this phase, you stop eating certain foods (high FODMAP foods). It continues for 3–8 weeks or until the symptoms fully resolve.

Phase 2: Reintroduction

You slowly reintroduce them (high-FODMAP foods) to see which ones are troublesome. In reintroduction, you add one new food at a time for three days while observing your symptoms.

Phase 3: Personalization 

Once you identify the foods that cause symptoms, you can avoid or limit that specific kind of food.

With the help of this strategy, you can enjoy as much variety of foods as possible without any digestive distress.

1-day sample meal plan:-

Breakfast: Poached eggs on sourdough with oatmeal or cereal bars

Lunch: Tuna and sweet potato patties, green salad

Dinner: Grilled salmon with soy sauce and brown rice

Snack: Rice cakes with peanut butter

Pros & Cons

Pros
  • Research is favorable
  • Improve Gut symptoms and quality of life
  • Approved by many health professionals
  • Many resources on the diet
Cons
  • Restrictive during the initial phase (Elimination phase)
  • Doesn’t work for everyone
  • Time-consuming to put in place and gain the result.

Nordic diet:-

The Nordic diet encourages you to eat a lot of whole foods, particularly sourced locally and in season. These diet recipes have plenty of seasonal vegetables and fresh fruits with a whole suite of whole grains, and more lean proteins found in the seas and lakes. 

The Nordic diet stresses the same food groups as the Mediterranean diet. The only difference may lie in the kinds of fats and oils, each approach promotes.

Nordic diet opts for rapeseed oil, aka canola oil, while the Mediterranean diet suggests olive oil.  Both are plant-based oils that boost good cholesterol (HDL) and trim away the bad cholesterol (LDL) thus they promote heart health. 

Nordic diet staples include

  • Whole-grain cereals: such as rye, barley, and oats
  • Fruits: like berries
  • Vegetables: like cabbage and root vegetables like potatoes and carrots Fatty fish: such as salmon, mackerel, and herring
  • Legumes: beans and peas

According to US News and World Report, Nordic Diet ranked #10 among the best overall diets.

1-day Sample meal plan on Nordic diet:-

Breakfast: Porridge made with semi-skimmed milk, raspberries, and a small drizzle of honey

Lunch: Fermented foods, eggs, salad, rye bread, and plenty of seasonal, earthy vegetable

Dinner: Bowl of frozen mixed berries for dessert, peas, and 1 large flat mushroom

Snacks: Greek yogurt with berries, one banana, unsalted nuts, dates

Pros & Cons

Pros
  • Tasty, healthy foods
  • Environmentally friendly
  • Backed by research
Cons
  • Time-consuming
  • Impractical

Intuitive Eating (Best Non-Diet):-

Intuitive eating is a non-dieting approach to changing your eating habits without rules or restrictions. Rather than other best diets of 2022, this way of eating helps to break emotional eating habits and has health benefits too. It may take time to adjust to your new food, so you must see the following guidelines of a certified intuitive eating dietitian.

If you’re looking to let go of rigid rules and food restrictions, intuitive eating is perfect for you. 

The idea of natural eating has been around for a long while, but now it has acquired popularity among those who are looking to let go of the dieting mentality.

Our diet culture often encourages strict dieting rules while some foods contain more nutritional values than others. This mindset may lead to unhealthy eating behaviors and can increase the risk of eating disorders in some people.

If you’ve ever struggled with this, and are looking for new diets for 2022, turning towards intuitive eating can help you to enjoy food more without any health problems.

There are ten core principles to intuitive eating, created by Registered Dietitians Evelyn Tribole and Elyse Resch.

Principle-1:  Reject the diet mentality

Principle-2:  Honor your hunger

Principle-3:  Make peace with food

Principle-4:  Challenge the food police

Principle-5:  Discover the satisfaction factor

Principle-6:  Feel your fullness

Principle-7:  Cope with your emotions with kindness

Principle-8:  Respect your body

Principle-9:  Movement – feel the difference

Principle-10: Honor your health with gentle nutrition

Intuitive Eating is an evidenced-based, mind-body health approach, so there is no sample meal plan to follow.

There must be a question in your mind,

Can we eat whatever we want?

However, that is not the intent of intuitive eating, what is intuitive eating?

Its actual intent is to become more harmonious with your body and to eat foods that make you feel good for your physical and mental health. Once you learn to tune into these suggestions, it will be tough for you to overeat.

Pros & Cons

Pros
  • Favorable research
  • No, food restrictions
  • Creates positive food relationships
  • Higher self-esteem
  • More satisfaction with life, and optimism and well-being
Cons
  • Lack of structure may feel overwhelming for some
  • May cause initial weight gain in some
  • Takes some time and practice to implement