The Top 5 Diets to Try in 2018, According to Experts

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It’s a new year, which means that many people are pledging to slim down or eat healthier in 2018. Now, new annual rankings from U.S. News & World Report reveal that the best diets for 2018 is a tie, with the Mediterranean Diet and DASH Diet in first place.

U.S. News enlisted the help of a panel of food and health experts to rank 40 diets on a variety of measures, like how easy it is to follow, the diet’s ability to help a person lose weight in the short and long term, safety and more. The company then converted the expert’s rankings into scores that allowed them to determine the top diets. Beyond best overall diet, the experts also ranked the best diets for weight loss, healthy eating and more.

The lowest ranking diets were the Keto Diet and the Dukan Diet, which tied for last place. People who follow the Keto Diet slash carbs and fill up on fats in order to help the body enter of state of “ketosis,” where the body breaks down fat. The Dukan Diet is a rule-heavy plan that goes in stages, including a phase of eating a lot of protein. The experts rated both diets as hard to follow

Here’s what U.S. News calls the best diet plans for 2018:

#1: DASH Diet

The DASH diet was designed to help people lower their high blood pressure, and it’s characterized by a mix of fruits, vegetables, whole grains, lean protein and low-fat dairy. People on this diet are told to avoid saturated fat, sugary beverages, sweets, full-fat dairy and some oils—and to eat less salt overall.

#1: Mediterranean Diet

The diet gets its name from the eating habits of people living in Mediterranean countries and has been linked to better health and longevity. The Mediterranean Diet meal plan is high in fruits and vegetables, as well as healthy fatty foods like fish, nuts and olive oil.

#3 Flexitarian Diet

A blend of the words flexible and vegetarian, the Flexitarian diet encourages people to eat vegetarian most of the time for better health, but doesn’t call for cutting out meat entirely.

#4 Weight Watchers

Weight Watchers is an especially popular diet, promoted by celebrities like Oprah Winfrey. It works on a points system, where each food is given a number of points, and people are told a total number to aim for each day. Foods that are high in nutrients and are filling have fewer points overall. Sweets, on the other hand, are high in points.

#5 MIND Diet

The MIND—a mix of DASH and the Mediterranean diet—is supposed to help protect the brain and prevent Alzheimer’s disease, though much more research is needed to determine whether it really helps curb brain decline. People are encouraged to eat from 10 brain-healthy food groups: green leafy vegetables, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine. They are also told to avoid foods from five food groups: red meats, butter and stick margarine, cheese, sweets and fried or fast food.

#5 TLC Diet

Tied for fifth place, the TLC (Therapeutic Lifestyle Changes) diet is meant to help people cut down on high cholesterol. Adherents cut down on fat overall, especially saturated fat. They are also encouraged to eat more fiber.

#5 Volumetrics

People who follow the volumetrics diet—also tied for fifth place—are told to pay attention to the energy density in foods, which is the number of calories in a certain amount of food. Foods that have high energy density will have lots of calories for a little amount of food, whereas low energy density foods have fewer calories for more food.

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7 Easy Breakfast Recipes That Can Help You Lose Weight (Even If You Have No Time in the Morning)

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I’m a big believer in breakfast, especially if you’re trying to shed pounds. Among the people I counsel, I find that those who skip the morning meal tend to overeat in the evening, when they’re less active and can't burn off those unneeded calories. So I advise my clients to “eat breakfast like a king," as they say. And there's plenty of research to back that habit up.

One 12-week study showed that folks who ate their biggest daily meal at breakfast were much more likely to lose weight and shrink their waistlines compared to people who ate a large dinner. And a solid a.m. meal is good for your health, too: A recent study published in the Journal of Physiology tracked breakfast eaters and those who fasted until mid-day for six weeks. Researchers found that the genes of breakfast eaters were impacted in ways that may help protect against diabetes and other chronic illnesses.

What's more, breakfast is a good opportunity to fit in key nutrients many people don't get enough of. But if you’re trying to slim down, you may be confused about what (and how much) to eat when you wake up. Below you'll find a range of balanced and weight-loss friendly meals I recommend to my clients. Pick one that suits your food preferences, morning time constraints, and eating style—and commit to eating it daily for at least a month.

A note for coffee drinkers: There's no need to give up your beloved cup of Joe if you're trying to lose weight. In fact, there are health benefits tied to including it. Simply curb the calories in your mug by doctoring it up with a splash of unsweetened almond or coconut milk, one packet of raw sugar, and a dash of cinnamon; and replace the second cup with a tall glass of H2O.

RELATED: The 20 Best Foods to Eat for Breakfast

If you're a grazer...

Prefer to nibble all morning rather than sit down for a meal? Pack the following nutrient-rich finger foods to bring to the office, and take your time enjoying them: one cup of raw veggies (such as sliced cucumber, red bell pepper, or broccoli florets); a single-serve container of guacamole for dipping; two hard-boiled eggs or a half cup of EVOO oven-roasted chickpeas; one piece of fresh fruit the size of a tennis ball, or a cup of loose fruit like berries or grapes. If you need a sweet treat to cap it all off, add a square of antioxidant- and mineral-rich 70% dark chocolate.

If you're hooked on smoothies...

The trick to a slimming smoothie is to strike the right balance of protein, fat ,and carbs—so you feel satisfied without creating a surplus of calories you can’t burn off. Start with a handful of greens, like kale or spinach, and a half cup of zucchini. Combine with one cup of frozen fruit (such as blueberries), or half of a banana with a half cup of frozen fruit. For protein add a scoop of a plant-based powder, or a single-serve container of plain grass-fed Greek yogurt. For a  dose of satiating, heart healthy fat, toss in half of an avocado. And for an anti-inflammatory, metabolism, and immune-supporting boost, include a one-inch cube of peeled fresh ginger root. Finish with one cup of unsweetened almond milk and blend. To maximize how full you feel, sip your smoothie slowly over a 20-minute period.

RELATED: 57 Ways to Lose Weight Forever, According to Science

If you love eggs...

Try this scramble: Over low heat, sauté one cup of chopped veggies (such as sliced yellow onion, tomato, cucumber, and green bell pepper) in a quarter cup of low-sodium vegetable broth, along with a quarter teaspoon of minced garlic, half teaspoon of Italian seasoning, and an eighth teaspoon each of sea salt and black pepper. When veggies are slightly tender, add two whole pastured eggs, and a dash of turmeric, and scramble until eggs are cooked thoroughly. Serve over a bed of fresh leafy greens, along with half of an avocado and one cup of fresh fruit.

If have no time in the mornings...

Your best bet may be to pack a clean ingredient protein bar, like Rx—or for a vegan and nut-free alternative like Amrita’s protein options. But if you can prep a ready-to-eat breakfast the night before, whip up protein-bolstered overnight oats. In a small bowl stir together a quarter cup each of dry old-fashioned rolled oats and plain (unflavored) protein powder. Add a half cup of hot water and stir to dissolve the powder evenly into the oats. In a separate small bowl whisk together a half tablespoon each of virgin coconut oil and honey, and a half teaspoon of ground cinnamon. Stir in a half cup each of shredded raw zucchini and finely chopped kale, and one small chopped or shredded green apple. Combine veggie and apple mixture with oat mixture until thoroughly mixed. Transfer to a sealable container, top with a tablespoon of sliced almonds and another dash of cinnamon, and refrigerate overnight.

Rather have eggs? Here's a simple recipe you can prep ahead: Combine one cup of chopped raw veggies (such as spinach, tomato, cucumber, and red onion) with two chopped hard-boiled eggs, and a tablespoon of dairy-free pesto. Chill in the fridge overnight and pair with a piece of fresh fruit.

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If you're just not a breakfast food person...

Why not make a traditional lunch or dinner meal your morning go-to? Some of my clients plate a second helping of their dinner to stash in the fridge for breakfast. (If you try this trick, be sure to include a generous portion of veggies, so they make up the bulk of your morning meal.) Other people love savory salads for breakfast. If that sounds tempting, try combining one tablespoon of balsamic vinegar with a teaspoon each of fresh lemon juice and either Dijon or stone ground mustard and a half teaspoon of Italian seasoning. Add a can of wild salmon, or a half cup of cooked lentils. Serve the mixture over two cups of kale or spinach massaged with one tablespoon EVOO, topped with a half cup of cooked, chilled quinoa.

Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.

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Overindulged During the Holidays? 6 Health Influencers Reveal How They Get Back on Track

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The holiday season has come and gone, and you probably feel like you’ve overeaten, over-drank, and under-exercised for weeks. You're not the only one. But before you start beating yourself up for veering away from your usual healthy food and fitness habits, give yourself permission to move on and start anew.

Regret isn’t going to make those extra few pounds you may have gained magically disappear. Eating well and sweating often, on the other hand, will—as these six health influencers can attest. Here's what they do to get back on track and how you can start the first week of January on a strong, healthy note.

RELATED: 20 Nutrition and Fitness Experts Reveal Their New Year’s Resolutions

Eat clean, train mean

“There are a couple of things I like to do in order to kickstart my training after the holidays. As far as diet goes, I try to start eating as clean as I can. That means no sugar, lots of lean protein, and vegetables. I’m also a fan of hitting cardio first thing in the morning. A little bit of boxing is a great way to start the day, not to mention it jump starts my metabolism and warms up my body for a bigger workout later on.” —Joe Ferraro, founding trainer at Rumble Boxing

Stock your fridge with healthy eats

“Post-holiday season, I make sure my fridge and freezer are stocked with all my favorite healthy foods, like coconut yogurt, sprouted hummus, almond milk, kombucha, pasture-raised eggs, gluten-free sourdough, and a whole host of fruits and veggies. Being able to make last-minute easy dinners like my arugula caesar salad, a simple macro bowl, or breakfast tacos makes it way less tempting to pick something up on my way home.” —Lily Kunin, founder of Clean Food Dirty City 

RELATED: How to Do a Post-Holiday Party Detox

Start your day with a sweat session

“In the new year, I start every weekday with a workout—even if it means getting up extra early! A few reasons I like to exercise first thing in the morning: It boosts your metabolism, prevents you from skipping it later, improves your physical and mental energy (which will improve your mood and productivity all day), keeps you goal-oriented, and strengthens your self discipline. And it doesn’t have to be two hours of your life. Even 30 to 40 minutes will make all the difference!” —Jessica Shatz, personal trainer and Pilates instructor

Zero in on just one goal

“Use the whole month of January as a reset month. Sit down and think about your overall health goals for the coming year and pick one area to focus on for the month of January. That could mean a booze-free month if the holidays were a little extra buzzy, running or walking a mile every day to refocus on being active, or focusing on mindfulness and meditation to bring more awareness into the way you approach your health. The sky's the limit!” —Lauren Williams, personal trainer and founder of Chisel Club 

WATCH THE VIDEO: Jen Widerstrom’s Superset Workout Fast-Tracks Your Toning Goals

Don't overpack your schedule 

"Just like with any goal, having a plan is key. After the holidays, set your schedule to return to normal. Try not to pack your planner with more engagements and new goals than you can realistically handle. If you add one new thing to your regimen,  take something that has become too routine out. —Kira Stokes, personal trainer and creator of The Stoked Method

Have no regrets about indulging

“Make the transition back to reality as minimally loaded as possible, meaning resist the urge to rehash meals past. Hopefully you enjoyed every morsel you ate, but regardless . . . think onward and upward. The shame and guilt will not do you any favors, in fact, they make it much harder to get back on track.” —Shira Lenchewski, RD, author of The Food Therapist

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