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The Best And Worst Diets Ranked By Experts

Atkins, DASH, Dukan? Here are the diets you need to try and the ones you really should avoid to stay healthy, slim and happy in 2015

One diet has been top of nutritionists' lists in recent years but most of us still haven't cottoned on - and some of the most famous ones are actually thwarting our health and fitness plans.

So US News has had experts look into 32 diets to work out which ones are worth it and which ones really aren't.

The diets worth doing (REX)
The diets worth doing (REX)

Topline: Go DASH, TLC, Mayo, Med or Weight Watchers and avoid the Dukan, Atkins, Paleo and 5:2.

1. DASH

The top diet of the year is DASH - which has actually held the top slot for a couple of years. Originally created to help people with high blood pressure, the 'Dietary Approaches to Stop Hypertension' diet has been deemed the healthiest, with a nutritious eating plan that can help with diabetes and support heart health. We wrote about it back in 2012, and are glad it's stuck around. If you're keen to lose weight and keep it off, this is a very good place to start.

2. TLC Diet

This sounds nice and caring. Eating well is all about looking after yourself and even though in this case TLC stands for Therapeutic Lifestyle Changes not Tender Loving Care, this diet helps cardiovascular health by drastically reducing levels of saturated fat. It is do-it-yourself, which may not work for people who prefer more hand-holding, but that also makes it more affordable than some of the popular big-name diets.

The next three diets, completing the top five, were tied:

3. Mayo Clinic Diet, Mediterrenean Diet & Weight Watchers Diet

The Mayo Clinic's diet is a great nutritional plan aimed at lifelong eating. It's effective for moderate weight loss, but not for anything more, so it might be one to move onto for the maintenance phase. It's good for managing or reducing risk of diabetes too.

The Med diet is based on the healthy eating habits of those who live in the area - lots of fresh produce, olive oil, tomatoes and other fruits and vegetables.

Weight Watchers is described as 'smart and effective' for both long and short-term weight loss, plus there is the added bonus of support services.

=6. Flexitarian

This focuses on getting protein from alternative sources than traditional meats and is heavily based on veggies and grains.

= 6. Volumetrics

This is a more complex approach to analysing foods that divides food into different densities. The idea is to go for the lower-density foods mostly with fewer of the higher density ones (which include things like fried foods and sweets).

8. Jenny Craig

Mel B and Jessica Simpson are fans and it includes a 'splurge strategy' for special occasions, but the expense of the course means it's not suitable for everyone.

=9. Biggest Loser

Based on the book and TV show, this is a sound diet but trades more off its name than anything.

= 9. Ornish

Named after its creator, professor Dean Ornish, this is almost vegan and is aimed at tackling heart disease.

Those are the top 10 there, and the rest are much of a muchness so let's now skip through to the WORST diets of the year, that we really need to be avoiding.

(Drifting in the middle are: Traditional Asian Diet, Vegetarian, Anti-Inflammatory Diet, Slimfast, Spark Solution Diet, Flat Belly Diet, Nutrisystem, Abs Diet, The Energy 2 Diet, South Beach Diet, Vegan Diet, Eco-Atkins.)

The worst 10 diets to avoid like the plague:

=22. The Glycemic Index Diet

The idea is to get good carbs into your body to digest slowly and make you feel like you're got a full belly.

=22. Zone Diet

Created by a biochemist, this aims to keep insulin in check, reducing blood sugar spikes. For this one it's all in the timing.

=25. Macrobiotic diets

Usually vegetarian, these diets include root, bean, soybean products and some call for extreme chewing of food to aid digestion

=25. Medifast

Another US commerical diet, this is tailored for differet types of people but  potential site effects, include leg cramps, dizziness or fatigue, headaches, loose skin, hair loss, rashes, gas, diarrhea, bad breath, constipation and menstrual changes. Don't do it.

Victoria Beckham subscribes to alkaline eating (REX)
Victoria Beckham subscribes to alkaline eating (REX)

27. Acid-Alkaline Diet

With all the chat about alkaline diets last year we were surprised by this one, but it seems nutritionists don't rate it quite as high as proponants like Victoria Bekcham. It bans acid-forming foods such as red meats, whole dairy products, breads high in yeast, wheat products, sugary snacks, ketchup, mayonnaise, salad dressings, croutons and coffee.

28. The Fast Diet (5:2)

Five days a week you eat normally and two days a week you cut your calories back to a drastic 600/500 (men/women). It can cause hormonal problems for women and you should speak to your doctor before embarking.

=29. Atkins

We hear regular controversy round this one - you dump carbs and up your meat and fat eating. But health risks such as heart disease are a big worry.

=29. Raw Food Diet

Nothing cooked, processed, irradiated... It's not good for children and very hard to stick to.

=31. Dukan

Similar to Atkins but more complicated, this regularly lands at the bottom of diet lists and has been branded 'idiotic'. Step away.

 =31. Paleo

Eat like a cave man? Sounds simple, is actually really hard and cuts out lots of food unecessarily. Our knowledge of nutrition has evolved, so should our diets.

[The DASH Diet - Is This The Answer?]
[How To Stay Slim Forever]