Top 10+ Diets That Work & 10 That Don't

Sorting The Diet Noise

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

You’ve probably been tempted by at least one “miracle” diet. The problem is that short-term fixes rarely lead to long-term change. And some are downright risky. This article breaks down which eating plans are effective and which ones just look good on paper. Let’s take a clear-eyed look at how to stay lean and healthy.

1. Mediterranean Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

“Eat food. Not too much. Mostly plants.” Michael Pollan wasn’t joking. The Mediterranean Diet closely follows that mantra, centering around olive oil, fish, legumes, fruits, and whole grains. Notably, it's linked to reduced risks of heart disease and Alzheimer’s. 

2. DASH Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Lowering blood pressure doesn’t always require a prescription. The DASH Diet proves that food can be medicine. It prioritizes lean protein and low-fat dairy while drastically reducing sodium. Consequently, it improves cardiovascular health and encourages long-term dietary habits rooted in evidence-based nutrition.

3. Volumetrics Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Sometimes, eating more is the smartest way to weigh less. The Volumetrics approach encourages filling up on low-energy-dense foods like broth-based soups and leafy greens. As a result, people consume fewer calories without realizing it. Additionally, the focus on satiety helps reduce cravings and emotional eating.

4. Plant-Based Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

This diet centers on whole, minimally processed foods derived from plants. A 2019 study in JAMA Internal Medicine reports that better adherence to a plant-based diet was associated with a 23% more inferior risk of Type 2 diabetes. While it doesn’t require cutting out animal products entirely, it strongly encourages reducing meat intake.

5. Intermittent Fasting

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Intermittent fasting is about when you eat. Whether you follow a 16:8 or alternate-day approach, it has been shown to promote cellular repair and enhance metabolic flexibility. Nevertheless, it’s not suitable for everyone and requires attentive meal planning.

6. Low-Carb Lifestyle

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Carbohydrates aren’t enemies, but they do demand balance. Low-carb eating reduces processed sugars and starches in favor of proteins and healthy fats. Consequently, many experience better energy regulation and weight loss. Still, overly restrictive versions like keto often lack fiber and essential nutrients.

7. WW (WeightWatchers)

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

WW assigns values to foods based on their nutritional content to encourage moderation without strict bans. Furthermore, it provides behavioral tools and community support, which contribute to its high success rate. Unlike many plans, WW accommodates individual preferences and lifestyle shifts.

8. MIND Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) was designed to slow cognitive decline. It emphasizes foods like berries, spinach, olive oil, and fish. Notably, a 2015 study published in Alzheimer’s & Dementia found that individuals who closely followed the MIND Diet decreased their risk of developing Alzheimer’s disease by as much as 53%.

9. Flexitarian Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Healthy eating doesn’t have to mean giving things up entirely. The Flexitarian Diet embraces a mostly plant-based approach while allowing room for occasional meat or fish. Importantly, it appeals to people who want structure without rigidity. It’s also environmentally conscious and nutritionally balanced.

10. High-Protein Plan

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

This diet helps preserve muscle mass during weight loss and reduces appetite hormones like ghrelin. In particular, diets rich in lean meats and dairy can boost metabolism and support athletic performance. However, they should include fiber-rich foods to prevent digestive issues and nutrient gaps.

So, those were the eating plans that held up. But what about the ones that keep letting people down? Let’s flip the plate and look at the diets that promise a lot and deliver very little.

1. Cabbage Soup Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Smell that? It’s your willpower running on fumes. The Cabbage Soup Diet relies on monotony and deprivation that offers rapid water loss but little else. Initially, you might lose a few pounds. However, it lacks protein and long-term results. Rebound weight gain is also common.

2. Cotton Ball Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Ingesting cotton balls is falsely believed to curb hunger. Unfortunately, this behavior can lead to choking and severe malnutrition. Additionally, synthetic fibers are not digestible. It’s disordered eating, not dieting, and it should never be marketed as a weight-loss strategy.

3. Master Cleanse Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Popularized by celebrities, the Master Cleanse promises quick detox and weight loss. But in reality, it strips the body of essential nutrients and weakens muscle. Moreover, the weight lost is usually water and lean mass, not fat. Hunger and irritability quickly follow.

4. Tapeworm Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

A century ago, people swallowed parasites on purpose. The Tapeworm Diet is not only illegal but medically reckless. It involves ingesting tapeworms to reduce calorie absorption. Consequently, it can cause organ damage and sometimes result in life-threatening complications. This is self-harm masked as a shortcut.

5. Blood Type Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Eating for your blood type sounds scientific, but it’s not. The Blood Type Diet claims that specific foods either heal or harm based on whether you’re Type A, B, AB, or O. However, no credible research supports these claims.

6. HCG Diet Plan

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Hormone injections and 500 calories? A recipe for relapse. The HCG Diet combines calorie restriction with human chorionic gonadotropin, a hormone linked to pregnancy. Proponents claim it boosts metabolism and burns fat. Nevertheless, medical reviews consistently show no benefit.

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Marketed as a sweet fix, the Cookie Diet replaces meals with protein-rich cookies. Although it sounds appealing, it’s just caloric restriction wrapped in novelty. Meanwhile, it ignores balance and long-term behavior change. Once the cookies are gone, so is the progress.

8. Alkaline Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

Changing your blood pH isn’t something kale can do. The Alkaline Diet suggests that acidic foods make the body sick, while alkaline ones heal. However, your body already regulates pH precisely. Consequently, this plan is based more on pseudoscience than fact. 

9. Five-Bite Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

This ultra-restrictive plan tells you to skip breakfast and eat just five bites at lunch and dinner. While it guarantees short-term weight loss, it also triggers fatigue and obsessive habits. Moreover, it disconnects you from hunger cues and real nutritional needs.

10. Baby Food Diet

1. Mediterranean Diet, 2. DASH Diet, 3. Volumetrics Diet, 4. Plant-Based Diet, 5. Intermittent Fasting, 6. Low-Carb Lifestyle, 7. WW (WeightWatchers), 8. MIND Diet, 9. Flexitarian Diet, 10. High-Protein Plan, 1. Cabbage Soup Diet, 2. Cotton Ball Diet, 3. Master Cleanse Diet, 4. Tapeworm Diet, 5. Blood Type Diet, 6. HCG Diet Plan, 7. Cookie Diet, 8. Alkaline Diet, 9. Five-Bite Diet, 10. Baby Food Diet

The Baby Food Diet substitutes adult meals with dozens of jars of pureed food, banking on portion control. However, it lacks fiber and chewing satisfaction, factors that matter for digestion and satiety. It’s a novelty, and it leaves real hunger unaddressed.

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