Ten diets with evidence bases.
- Mediterranean — best overall for heart + longevity
- DASH — blood pressure + heart
- Plant-based / flexitarian — longevity + heart
- Low-carb / keto — short-term weight loss + blood sugar
- Intermittent fasting — simple structure for weight loss
- Portfolio diet — cholesterol reduction
- MIND — brain health (Med + DASH elements)
- TLC — heart health
- WW (Weight Watchers) — sustainable weight loss with tracking
- Zone diet — balanced macros for weight loss
Best diet is the one you'll sustain. Mediterranean has the broadest evidence across outcomes.
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