Mediterranean

Apanel of experts who used a rather complex methodology to rank the top 40 among the hundreds of diet plans for the US News & World Report picked the Mediterranean way of living as the winner. This diet is backed by research and is highly recommended by experts for being nutritionally balanced and sustainable as a lifestyle choice.

What’s in it?

The Greeks may differ from the French, but they share common principles when it comes to food. This isn’t a meal plan that tells you exactly what to eat. Instead, the Mediterranean diet pyramid teaches you to get your priorities right. Fruit, vegetables, whole grains, legumes and nuts have no substitutes. And, you must replace salt with herbs and spices, butter with olive oil or canola oil and refined sugar with honey and jaggery, wherever possible. “It is particularly helpful for heart patients and women and is highly recommended,” says Shikha Sharma, founder of NutriHealth in Delhi. Mediterranean countries have seafood in abundance (take your pick). But don’t fry the fish. Instead, grill or sauté it with canola oil. Have this twice or thrice a week. The diet recommends limiting red meat to thrice or less a month. Also, switch to low-fat dairy. But it isn’t a Mediterranean diet if it has no wine. Raise an occasional glass if your doctor allows it. Otherwise, grape juice will do just fine.

Pros: Balances all food groups

Cons: Fresh produce (seasonal fruits and vegetables), nuts and seeds and Greek yogurt make it an expensive package.

Does not count the exact amount of servings for each meal and can be confusing.