9 diets that improve your health, not just help you lose weight

Many of them become a lifestyle, boosting health, improving heart function and even helping to manage depression. The authors of the study, published in Healthline, note:

"It's important not just to restrict calories, but to choose a system that suits you personally - in terms of habits, health and lifestyle."

The Mediterranean diet is the gold standard

According to the authors, the Mediterranean diet is recognised as the most varied and healthy diet. It includes plenty of vegetables, fruit, fish, legumes, nuts i olive oil.

"This dietary regime reduces the risk of cardiovascular disease and cancer," the researchers emphasise.

DASH: not just for blood pressure

The DASH diet was created to fight hypertension, but it also helps with weight loss. It includes lots of vegetables, whole grains, lean proteins and almost no salt or sweets.

"Even moderate adherence to this diet may reduce the risk of depression," says one study.

Plant-based diets: veganism, vegetarianism, flexitarianism

Plant-based diets reduce the risk of type 2 diabetes and normalise blood pressure and cholesterol. A more flexible approach, flexitarianism, allows moderate consumption of animal products. The authors believe:

"This is a compromise between health benefits and realistic adherence."

MIND - nutrition for the brain

The MIND diet combines the principles of the Mediterranean and DASH diets, emphasising foods that are good for the brain. Studies show it may slow brain aging and reduce the risk of Alzheimer's disease.

WW (formerly Weight Watchers)

The WW programme offers a flexible approach based on a points system.

"People who adhere to this system are more successful in maintaining the weight they have achieved," say the authors.

Interval fasting is simple and effective

One popular format is 16/8: 16 hours of fasting and 8 for eating. This approach improves insulin sensitivity, reduces inflammation and helps you lose weight.

"Flexibility and simplicity are major pluses," according to the researchers.

Volumetrics - volume is more important than calories

The diet, developed by Barbara Rolls, teaches you to fill up on foods with low calorie density - soups, vegetables, lean meats.

"Research shows: the lower the calorie density, the greater the chance of losing weight," the authors write.

The Mayo Clinic diet is a pyramid of habits

The Mayo Clinic system is not a diet, but a rearrangement of habits. It focuses on physical activity, fruits, vegetables and gradual weight loss. However, the authors admit: scientific evidence for its long-term effectiveness is still lacking.

Low-carbohydrate diets - keto and LCHF

Diets such as keto reduce carbohydrates to a minimum, forcing the body to use fat as energy. They are effective for weight loss, especially in the abdominal area. However, side effects are possible, including GI problems and high cholesterol.

As the authors emphasise, "the most effective system is the one you can stick to in the long term."

Before starting a new regime, it is best to consult a doctor or dietitian.