One of the top resolutions people make at the beginning of every year is to start eating healthier and losing weight. They look to the internet for the latest craze to latch onto, and when it fails they put their intentions aside for another year. Most health professionals recommend against dieting in this way, because they hardly ever succeed and the latest craze is usually not the healthiest option. Thankfully not all diet plans are a waste of time. Some actually can be quite successful. Each year U.S. News and World Report’s board of health experts explore all the latest diet plans to let us know which are actually healthy and can improve our wellbeing. They score the diets based on their scientific data, and give us their over all rankings. If you are looking to be healthier this year, and achieve your goal of losing weight, here are the top three diet plans of 2023 you may want to look closer at.

Mediterranean Diet

For the fourth year in a row, the Mediterranean Diet is the top diet of the year. The plan is not overly restrictive, and recommends whole foods, with a focus on olive oil, seafood, fruits, vegetable, whole grains and legumes. Red meats, added sugars, processed meat, beers and refined grains are limited in this diet, and eggs, poultry and dairy are encouraged, but in moderation. Wine is also allowed, but again in moderation.  A typical day on the Mediterranean diet may include an omelet with mushrooms, tomatoes and onions for breakfast, a whole grain sandwich with cheese and fresh vegetables for lunch, and Mediterranean lasagna for dinner. Click here for more meal ideas.

The best thing about the Mediterranean Diet is that it isn’t set in stone. It can be modified to what food is available locally, or more to your taste. If you prefer fruits and vegetables more than fish, you can increase the focus on them instead. This diet is also very similar to the Nordic Diet and the Asian Diet, so feel free to take a look at them as well.

DASH Diet

The DASH diet is a very reasonable way of eating. It aims to cut sodium and reduce high blood pressure by eating a well-balanced diet. If this sounds familiar, that might be because it’s based on research done by the National Heart Lung and Blood Institute in the 1990s. Not only is this diet good for your heart, but it can help with weight loss, and prevent chronic diseases like cardiovascular disease and Type 2 Diabetes. The diet recommends eating fruits and vegetables at every meal, along with lean meats, seafoods, whole grains and low-fat dairy products. It encourages meat-free meals, using herbs and spices instead of salt, and yet doesn’t outright ban added sugars. I typical menu could include oatmeal, with whole-wheat toast for breakfast, tuna salad, grapes, celery and Melba toast crackers for lunch, and a beef and vegetable kebab with rice for dinner.

Most of the meals in a DASH diet are easy to prepare, and can be made well in advance. For an example of a menu, check out the Mayo Clinic.

Flexitarian Diet

This diet has been popular the last couple of years, and seems to be gaining momentum. This diet may not be for everyone however, because it’s more vegetarian than the others and encourages plant-based eating. While it doesn’t entirely cut out meat, it does recommend eating more whole grains, plant protein, eggs, nuts and seeds, dairy or dairy alternatives and plant-based fats.  Like the other top diets, it promotes heart health and weight loss. A typical day may include grain toast with peanut butter and banana for breakfast, a veggie and hummus sandwich with blueberries for lunch, and stuffed potatoes with salsa and beans, with a guacamole salad for dinner. A sample meal plans can be found here.

Looking for other ways to lose weight this spring? Check out our suggestions here: How To Get Rid Of Your Winter Fat.