“Please note that Hearst Magazines and Yahoo may earn commissions or revenue from some items linked here.” The start of a new year often brings a sense of rejuvenation, whether it’s the prospect of a fresh beginning or the drive to embrace new objectives. It’s not surprising that New Year’s resolutions related to diet and exercise are consistently popular. However, studies indicate that only 9% of Americans are able to maintain these resolutions throughout the year. So, what’s the issue? Are the goals too lofty, or are we succumbing to passing diet trends?
“Dieting is often viewed as a temporary phase followed by a return to previous habits,” explains Keri Gans, a registered dietitian based in New York City, host of The Keri Report podcast, and author of The Small Change Diet. “Thinking of it as a lifestyle adjustment may help you stick with it for longer.” This is why Gans stresses the importance of steering clear of restrictive fad diets in favor of sustainable eating plans that suit your individual needs.
Striving for perfection is not the objective either. “It’s crucial to allow yourself the freedom to not always eat 100% ‘perfectly,'” Gans suggests. “Aiming for perfection is typically impractical and unsustainable.” Instead, she recommends focusing on making healthy choices 85% of the time, a more attainable and enduring strategy.
To identify the top diets of 2025, we consulted nearly a dozen registered dietitians, emphasizing eating plans tailored to various lifestyles and supported by evidence-based research. However, the “best” diet is one that seamlessly fits into your life, rather than requiring drastic lifestyle changes.
“Your diet should align with your health requirements, food preferences, budget, and long-term objectives,” advises Bonnie Taub-Dix, a registered dietitian, host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of Read It Before You Eat It.
Editor’s note: Before making dietary changes, particularly if you have existing health conditions that may present risks, consult your primary healthcare provider or a registered dietitian. Identify your nutritional needs and possible side effects to ensure a safe, sustainable plan. Remember, weight loss, health, and body image are multifaceted—explore our insights on the drawbacks of diet culture for a broader view.
Which plan suits me best?
Diet and nutrition are not one-size-fits-all. However, the optimal plan for most individuals should prioritize flexibility, whole foods, and enjoyment, says Dawn Jackson Blatner, a registered dietitian based in Chicago.
To determine the ideal plan for you, she recommends considering the following questions:
– Does it fit my lifestyle?
– Can I see myself following this a year from now?
– Does this approach leave me feeling energized and satisfied after meals?
– Will it support my long-term health goals?
– Does it offer flexibility for busy or unforeseen circumstances?
– Will I enjoy eating this
Consistently ranked as one of the top diets year after year, the Mediterranean Diet is highly praised for its emphasis on a diverse range of nutritious foods that promote overall well-being. According to experts like Gans and Karp, this diet is well-rounded, sustainable, and highlights naturally anti-inflammatory foods for a colorful and vibrant plate.
With its rich antioxidant content crucial for preventing chronic diseases, the Mediterranean Diet is known for its flexibility, allowing many individuals to follow it without feeling deprived. Emphasizing whole foods, plenty of produce, lean meats, healthy fats, and fiber-rich carbs, this dietary pattern is beneficial for nearly everyone. Key components include fresh produce, heart-healthy fats, protein-rich fatty fish, legumes, nuts, seeds, and whole grains.
Another highly recommended diet is the Flexitarian Diet, which blends flexibility and vegetarian principles to offer a practical approach to plant-based eating. Unlike strict vegan diets, the Flexitarian Diet focuses on incorporating more plants into meals rather than eliminating animal products entirely. This approach allows for a natural reduction in animal-based foods without sacrificing variety or taste.
The Flexitarian Diet promotes overall well-being by being easy to follow and flexible to individual lifestyles and food preferences. It emphasizes mindfulness when consuming meat, encouraging choices like sustainable seafood or grass-fed meat. Known for its benefits in weight loss, longevity, and reducing the risk of various conditions, this diet is rich in fiber, vitamins, minerals, and beneficial phytochemicals.
Featuring fresh produce, whole grains, legumes, nuts, seeds, and plant-based proteins, the Flexitarian Diet also includes healthy fats like olive oil and avocado oil. Responsible consumption of animal products is encouraged in moderation. To ease into this lifestyle, incorporating one new vegetarian recipe each week is recommended.
For those seeking effective weight loss strategies with a focus on sustainable behavior change, the Noom Weight program stands out. Designed by experts in psychology, nutrition, and fitness, this digital weight-loss program guides users through food tracking, personalized coaching, and cognitive behavioral therapy techniques to establish long-term healthy habits and achieve their weight goals.
To begin, sign up and download the Noom app. This app will create a personalized plan for you based on a comprehensive lifestyle questionnaire. It provides individual health coaching, daily short lessons to keep you motivated, and tools for logging your food and drinks using its database, barcode scanner, or food photo feature. Additionally, you can track your exercise, weight, blood pressure, and other health metrics to monitor your progress.
When it comes to food, Noom uses a color-coded system to categorize foods based on their caloric density:
– Green foods are low in calories and rich in nutrients, such as certain vegetables, fruits, egg whites, tofu, tuna, non-fat dairy, brown rice, quinoa, and oatmeal.
– Yellow foods have more calories and fewer healthy nutrients per serving, including avocado, salmon, lean beef, black beans, olives, hummus, and low-fat dairy products.
– Orange foods are high in calories and low in healthy nutrients, like full-fat dairy, nut butters, and red meats.
For heart health, the DASH Diet is recommended. Developed in the 1990s to combat cardiovascular disease, it focuses on daily and weekly nutrition goals, including limiting sodium intake. The diet emphasizes adding healthy foods like vegetables, fruits, low-fat dairy, whole grains, lean proteins, and healthy fats while reducing saturated fats.
For brain health, the MIND Diet is highly recommended. Combining elements from the Mediterranean and DASH Diets, this eating pattern is well-researched and tailored to American foods. Studies have shown that following the MIND Diet may reduce the risk of Alzheimer’s disease and slow brain aging. It promotes cognitive function, mental health, and heart health, and can be adapted to different cultural diets and preferences.
The MIND Diet is a beneficial eating plan that focuses on brain health by incorporating foods such as berries, beans, walnuts, leafy greens, whole grains, seafood, olive oil, and plenty of vegetables. This diet limits, but does not completely eliminate, common sources of saturated fat, sodium, and added sugar, such as butter, cheese, meat, pastries, sweets, and fast food.
Looking ahead to future diet trends in 2025, we anticipate the rise of personalized diets created by artificial intelligence, though caution is advised without professional oversight. Personalization will continue to be a dominant trend, with diets tailored to individual metabolic markers and health goals. Additionally, protein will remain a significant focus, with innovative approaches to protein consumption expected to emerge.
Anti-inflammatory diets are predicted to gain prominence in 2025, emphasizing healing and functional foods like turmeric, cumin, paprika, and fresh herbs. When it comes to weight loss, experts recommend choosing a diet that aligns with your goals and nutritional needs, emphasizing sustainable lifestyle changes over restrictive plans.
To maintain a balanced diet, aim for variety by including foods from all food groups while limiting sugar, salt, and saturated fat. A visually balanced plate should consist of half vegetables, a quarter lean protein, a quarter whole grains or starchy vegetables, and a dash of healthy fats. Balancing physical health with emotional well-being is essential for long-term success.
Nutrient-rich foods play a crucial role in stabilizing mood and energy, supporting gut health, and impacting emotional well-being, stress resilience, and mental clarity. Prioritizing a balanced diet not only benefits physical health but also boosts mental well-being.
“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 explains. Food not only supports critical functions like balancing blood sugar and energy levels, fighting inflammation, aiding dopamine production, and regulating stress, but it also influences moods, according to Kelsey Kunik, R.D.N., of Graciously Nourished. However, she warns that 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.
Strategies for sticking with your diet:
1. Get specific: Break down your goals into smaller, specific actions that you can start implementing. Focus on what you want to add rather than what to eliminate.
2. Be mindful: Practice mindful eating to connect with your body’s hunger and fullness cues.
3. Take your time: Slow down, savor your food, and give your body time to signal fullness.
4. Try new (healthy) recipes: Keep things exciting by trying one new recipe or food each week.
5. Prioritize meal prep: Meal prepping at least 80% of the time can help you stick to your diet.
6. Embrace cravings: Allow yourself to have cravings in a balanced way and incorporate them into healthy meals.
7. Prioritize holistic health: Ensure adequate sleep, stay physically active, and nurture your emotional and mental well-being.
8. Keep going: Stop thinking of it as a diet and move on from any off days without letting them derail your progress.
There is no such thing as a flawless diet. Adopting a healthy approach to eating entails choosing foods that promote well-being for your body most of the time, while also savoring life’s pleasures.
In essence, view these diet plans as a compass, but bear in mind that no single diet serves as a universal remedy. Feel empowered to cherry-pick elements from various diets and customize them to cater to your distinct nutritional requirements. Keep your focus on the bigger picture: adhere to the fundamentals by giving precedence to real, whole foods and upholding a well-balanced attitude towards eating.
Why should you trust Good Housekeeping? Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT, the director of the Good Housekeeping Institute Nutrition Lab, is dedicated to furnishing insights on diet and nutrition that are substantiated by evidence. She remains abreast of the latest research and trends, aiding readers in discerning science-based principles that are beneficial for a healthy lifestyle — and dispelling passing fads. Apart from drawing on her own expertise, Sassos has also consulted with the following nutrition experts for this guide.
Keri Gans, M.S., R.D.N., a registered dietitian nutritionist, certified yoga teacher, author of The Small Change Diet, Forbes Magazine Advisory Board Member, and contributor to U.S. News & World Report. She is also the host of The Keri Report podcast on healthy living.
Dawn Jackson Blatner, R.D.N., C.S.S.D., 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., a registered dietitian nutritionist and the founder of MPM Nutrition. She offers personalized nutrition counseling and is the co-founder of the Wellness Wake-Up podcast.
Kelsey Kunik, R.D.N., a registered dietitian at Graciously Nourished and a writer dedicated to assisting busy, overwhelmed moms in simplifying healthy eating. She focuses on enhancing mood, boosting energy, and reducing stress through easily manageable recipes and practical, stress-free tips.
Anita Mirchandani, M.S., R.D.N., C.D.N., a registered dietitian and fitness professional with over 15 years of experience, specializing in women’s health and overall well-being. In 2021, she established ARM Nutrition, a telehealth platform devoted to personalized nutrition and wellness planning.
Maggie Moon, M.S., R.D., a registered dietitian, best-selling author, and health communications expert. She boasts a varied background, including positions as university faculty and in-house nutrition expert for global consumer packaged goods (CPG) brands. Her latest book, The MIND Diet: 2nd Edition, is currently available.
