The Easiest Diets to Follow in 2024 for Improved Health

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There isn’t a unicorn, one-size-fits-all diet that's easy for everyone to follow. In fact, finding a diet that integrates well into your life may require lots of heavy lifting first: learning new habits (and unlearning bad ones) is a multi-step process that is a key place to start. And other tools, like goal-setting, changing your environment and managing your emotions in a healthy way can also make compliance with a diet easier. If you already have no trouble eating a balanced diet though, and simply want to explore other options, it may be a great time to look at some of the most-highly touted and easiest to follow diets according to science.

Having adhered to many diets myself—some more successfully than others—I’ve run down some of the easiest diets, meal plans and weight loss programs to follow. All recommendations have been vetted by certified sports nutrition coach and frequent Sports Illustrated Showcase contributor Pete Nastasi. However, you should note that this list is far from comprehensive. Be sure to consult with a care provider regarding significant dietary or lifestyle changes. An expert can help guide you to the best diet for you and your nutritional needs. With that in mind, here’s my picks for the easiest diets and diet programs to follow:

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for Easiest Diets to Follow:

• Flexitarian Diet 
• Noom
• Diet to Go
• Mediterranean Diet
• Nutrisystem
• Keto Diet
• WW 
• Intermittent Fasting

Flexitarian Diet

How the Flexitarian diet works

The Flexitarian diet is a plant-forward diet approach without eliminating meat. That way, you’re largely reaping the most beneficial, health-conscious aspects of a plant-based diet, but can eat meat as a weekly indulgence. This diet limits processed foods in favor of whole foods, including fruits, vegetables, whole grains, legumes and plant-based proteins.

Effectiveness

As evidenced from a 2016 review in Frontiers in Nutrition, the Flexitarian diet may be beneficial in achieving healthy body weight, metabolism and blood pressure, and lowering the risk of type 2 diabetes. The diet was also shown to have effectiveness in the treatment of inflammatory bowel diseases such as Crohn’s Disease.

Why it's easy to follow

The Flexitarian diet’s ease is in the name: It’s flexible. Personally, I was vegetarian throughout high school and college, and began including meat in my diet after that. I can attest to how much simpler a lifestyle it is to be Flexitarian in 2024. While I often resorted to salads and sushi in college, nowadays, the abundance of plant-based dairy products and meat alternatives is staggering. Even your favorite types of savory beef and crispy chicken nuggets that you swear could never be replaced have some extremely comparable plant-based competitors in both taste and texture.

Customer and expert reviews

From the Mayo Clinic to Harvard Medical School, the consensus among top-notch medical institutions is that eating in accordance with a Flexitarian diet can boast excellent health benefits.

Best for...

Those who want to decrease their carbon footprint. If you want to live a more environmentally sustainable lifestyle but can’t get down with the idea of never eating meat, the Flexitarian diet is also an excellent option: A 2022 study in Ecological Economics predicted a 33 percent reduction in harmful emissions in Europe if plant-forward, Flexitarian diets were adopted.

Dietary restrictions

Dietary restrictions should not be a concern for Flexitarian adherents, given the abundance of options.

Noom

How Noom works

Noom is a food tracking and weight loss app accessible via web, iOS or Android devices. The program takes a conversational but academic approach to healthy eating. You’ll be coached through the psychology of behavior, habits and hunger, and also get a guided crash course through topics like hormones, macronutrients and exercise science. You'll be guided by daily lesson modules that you take at your own pace, along with an individual coach and a group coach. While a holistic psychological approach is what sets Noom apart, the nitty gritty resembles many other weight loss diet apps: daily weigh-ins and tracking your calories by logging meals.

Effectiveness

While more studies free from conflicts of interest should be done to gain a conclusive read on Noom’s effectiveness, one study partially funded by Noom found that more than three-quarters of users (78 percent) among 36,000 experienced weight loss for an average of nine months when using the app. More than 23 percent of folks lost over 10 percent of their starting weight, and the most successful participants were those who most frequently tracked their diet and weight, the study said.

Why it's easy to follow

Because no foods are outright off-limits, Noom is a less intimidating program to kick-off. Instead, you’ll use a simple orange/yellow/green color-coded system to limit your intake of certain types of “orange” calorie-dense foods, and increase your intake of less-calorie dense, “green” foods. It’s easy to log what you eat since with packaged foods you simply scan a barcode, and a vast catalog is already in Noom’s system. You can also log and save the meals that you frequently eat.

Customer and expert reviews

“Noom does a great job with the psychology aspect, and teaching you why you're making certain changes in your diet, which I love,” Nastasi says. However, he does suggest that users be careful not drop calories too low, since the app tends to recommend a steeper cut-back than he might advise clients who are pursuing long-term weight loss. Having tried Noom myself, I would agree, and think that while it’s tempting to pursue the lowest possible daily calorie recommendation, I’d have had greater long term success with a slower, more sustained approach.

Best for...

People who don't mind committing to learning. If you loved and excelled at school, you’ll probably enjoy the studious aspect of Noom like I did. It’s also great if you’re short on time, since the modules can be done in as few as five minutes a day. If you need help staying accountable too, the group coach and individual coach can provide good motivation.

Dietary restrictions

No foods are banned in the Noom program, making it a good fit for those with dietary restrictions.

Diet-to-Go

How Diet-to-Go works

As someone who hardly cooks, I’ve definitely played the field of meal delivery services, and Diet-to-Go is another I can speak to personally. Like other programs such as Nutrisystem, the plans are all about balanced meals with strictly controlled portions.

Effectiveness

Diet-to-Go has publicized many anecdotal stories of weight loss success on its website, although there don’t appear to be any published studies on the meal delivery program. However, decades of research show that portion control and calorie restriction lead to weight loss, and the efficacy of weight loss programs similar to Diet-to-Go has been shown in studies.

Why it's easy to follow

The no-cooking needed aspect of Diet-to-Go combined with the inclusion of every breakfast, lunch and dinner in your weekly delivery make compliance with the program as simple as opening your refrigerator. Diet-to-Go also offers five weeks of rotating meals for each of its various meal plans. That's 75 unique meals per plan, which prevents the meals from getting boring.

Customer and expert reviews

The meals were solid and filling, and my main takeaway was the importance of oven reheating some of the meals, rather than taking the albeit easier microwave route. Certainly some meals have that more bland “diet food” taste, and I zhuzhed a few up to add flavor (while being mindful of the calories added).

Best for...

Busy people. If you want to follow a healthy diet but don't have enough time to cook, Diet-to-Go is an excellent program. If you aren’t really a snacker too, then this is one of the easiest diets to follow.

Dietary restrictions

No food groups are excluded in the meal plan. Diet-to-Go offers keto- and diabetic-friendly plans, and plenty of vegetarian options.

The Mediterranean Diet

How the Mediterranean diet works

So-named for the regional cuisine that inspired it, the Mediterranean diet embraces the idea of eating as if you too inhabit a Mediterranean country—that cuisine traditionally being whole, minimally processed fruits, veggies, legumes, whole grains, fish and lean meats like chicken breast, with the main source of fat being olive oil. Adherents should also primarily drink water as their main daily beverage, while still allowing a moderate intake of red wine with meals.

Effectiveness

According to a meta-analysis of the Mediterranean diet in a 2023 study published in Heart magazine, compliance with the Mediterranean diet revealed a 24 percent lower risk of cardiovascular disease and 23 percent lower risk of early death. If using the Mediterranean diet as an effective weight loss strategy, users should also emphasize portion control. Harvard also notes that the Mediterranean diet has in part been shown to be effective for weight loss because of the overall Mediterranean lifestyle of frequent walking and eating socially (and thus more slowly).

Why it's easy to follow

For starters, if Mediterranean food is to your taste, then it’s an absolute delight of a diet to follow. One thing I love about the Mediterranean diet too is that many of the staple foods, like hummus and tabouli, are delicious when eaten cold, adding variety and minimizing cooking time.

Customer and expert reviews

Harvard School of Public Health lent its expert endorsement to the Mediterranean diet, citing the abundance of research showing that the diet is effective in prevention of cardiovascular diseases, increasing lifespan and promoting healthy aging. In tandem with restricting calories, the diet can also support healthy weight loss.

Best for...

People who are concerned about cardiac health. The Mediterranean diet is perhaps best for its heart health benefits, based on the abundance of research touting the cardiovascular benefits, including reductions in rates of coronary heart disease and ischemic stroke.

Dietary restrictions

The Mediterranean diet has no dietary restrictions, and is easy to make plant-based. 

Nutrisystem

How the Nutrisystem diet works

Nutrisystem is another heat-and-eat meal delivery service that aims to help you lose weight by delivering balanced meals. Nutrisystem also incorporates snacks into its eating plans, including its signature protein shakes.

Effectiveness

A 2015 study on commercial weight loss programs that included Nutrisystem says that the program “shows promise,” but adds that more long term research is needed.

Why it's easy to follow

The incorporation of snacks makes it much easier to stick to the Nutrisystem script. Unlike other traditional three-meal-a-day diet food delivery programs, you can reach for a protein shake or snack to supplement your meals.

Customer and expert reviews

On its website, customer reviews are mostly positive, and Nutrisystem averages 4 out of 5 stars from 13,000+ user reviews. Reviewers praise the convenience and variety of meals, and the availability of treats, snacks and shakes, which have the added plus of not needing to be reheated.

Best for...

Those who need help with portion control. Because the program uses pre-portioned meals, it's easy to know exactly how much of each macronutrient you're eating. 

Dietary restrictions

You can account for some dietary restrictions when ordering meals, although the program doesn’t have vegan or gluten-free plans.

Keto Diet

How the keto diet works

The keto diet, short for “ketogenic,” is a low-carbohydrate, high-fat diet whose origin story is fascinatingly tied to treatment of childhood epilepsy. In recent years, the diet has skyrocketed to popularity based on its weight loss claims. The idea of the diet, per information from the Harvard School of Public Health, is that the increase in fat consumption will shift your body to rely on fat rather than carbs for its primary fuel source, leading to the production of “ketones” from stored fat in the liver. For those who aren’t carb-lovers, the keto diet can be fairly easy to follow—the range of restriction varies, but most keto diet adherents try to keep carbs to as low as 20 grams per day, up to 50 grams per day max. Carbohydrate sources should include low-carb, high-nutrient density foods such as fruits and vegetables to ensure you are still meeting your micronutrient needs.

Effectiveness

Harvard notes that beneficial metabolic changes such as weight loss and lowered blood insulin levels are shown to be a short-term benefit of the ketogenic diet, and that keto can be an excellent tool for weight loss and weight management.

Why it's easy to follow

I don’t count carbs, but I’ve been a longtime keto-adjacent eater, and I’ve found one reason keto is easy to follow is that the foods tend to be very filling. I’ve always gotten the sense that protein-rich meals were more filling, and as it turns out, science backs my gut (pun intended) instinct that protein helps you stay feeling full for longer. Not feeling hungry is perhaps the number one factor that determines whether or not I stick with a diet, so that’s a pretty vital perk.

Customer and expert reviews

“A ketogenic diet may be an option for some people who have had difficulty losing weight with other methods,” concludes Harvard School of Public Health in its review of the ketogenic diet.

Best for...

People who love meat and fish. Given the emphasis on protein and fats, people on the keto diet will do best to include high amounts of these in their diets. The specific ratio of fat, carbs and protein you should pursue on keto will vary depending on your health and goals. People who reach their weight loss goals on keto typically add more carbs back into the diet.

Dietary restrictions

The primary dietary limitation of keto is carbohydrates. That can make the diet more difficult if you follow a vegan or vegetarian lifestyle; however, you can still manage with plant-based dairy and meat alternatives.

WW

How the WW diet works

WW, formerly known as Weight Watchers, operates using a relatively simple premise: To designate points to foods based on nutritional value. The program stresses limiting portions over limiting certain foods, although nudges you toward fruits, vegetables, leaner proteins, whole grains and low-fat dairy. Through the Weight Watchers model with physical activity you can also “earn” points to “spend” on more food. Finally, community is a big part of Weight Watchers, with group meetings and online tools available to connect with others.

Effectiveness

While a 2016 study published in the Annals of Internal Medicine said more research was needed to examine if behavioral changes were maintained, researchers said that the program formerly known as Weight Watchers showed “promise in facilitating modest weight loss in overweight or obese patients.”

Why it's easy to follow

The WW app is easy to follow because it has a very user-friendly interface, making food and activity tracking a breeze. And because no foods are off-limits, your willpower to never eat chocolate cake doesn’t have to be totally suppressed.

Customer and expert reviews

We like the program's emphasis on eating healthier, more protein-rich foods. We also appreciate that every level of the program includes a community support component, where users can chat with fellow dieters about their experiences. 

Best for...

Healthy people with a moderate weight loss goal, especially those who thrive when they have the accountability of a community and digital coach.

Dietary restrictions

No food groups are excluded from WW.

Intermittent Fasting

How intermittent fasting works

Intermittent fasting is not about what you eat but when you eat. The typical approach to intermittent fasting is the 16/8 split, where one fasts for 16 hours and eats all their daily calories in an eight-hour window. The basic idea of this “diet” is that it’s more difficult to over-consume calories in an eight-hour window as opposed to a non-restricted diet. That being said, if your primary goal is weight-loss, then you should still consider the types of foods you’re consuming in your eating window.

Effectiveness

According to a comprehensive review of 40 studies published in Molecular and Cellular Endocrinology, intermittent fasting was found to be effective for weight loss, and intermittent fasters shed as much as 11 pounds over 10 weeks.

Why it's easy to follow

It doesn’t get much more straightforward than intermittent fasting, and with the right person, adherence can even be second nature.

Related Post: The Best Intermittent Fasting Apps

Customer and expert reviews

I’ve done sustained periods of intermittent fasting, and the convenience of the model made me feel more efficient. And unlike most people, I actually ate very early and very late and skipped lunch, so even though my “fasting window” wasn’t combined with sleep (as most people do) the routine was easy to follow.

Best for...

Those who are looking to shake up their routine. If you want to break the habit of “grazing,” or mindlessly snacking, intermittent fasting can be an excellent practice. Intermittent fasting is also known to put the body in ketosis, just as effectively, if not more so, than a keto diet.

Dietary restrictions

There are no dietary restrictions beyond the eight-hour eating time window, although if you want to promote further ketosis, you can combine intermittent fasting with a ketogenic diet.

Diet FAQs

What is the easiest diet for weight loss?

The easiest diet for weight loss is the one that you can best adhere to, that also places you within the caloric deficit necessary to lose weight. "Individuals should maximize the amount of calories they consume while still maintaining weight loss progress, rather than immediately and severely cutting your daily caloric consumption,” says certified sports nutrition and weight loss coach Pete Nastasi. It’s important to remember that weight loss is a dynamic process, and as you lose weight, you will need to continuously lower your daily caloric intake to further lose weight. 

What is the simplest diet to follow?

The simplest diet to follow is the diet that fits your wellness goals and eating patterns. For instance, if you love the energy you get from eating several times a day, you’ll probably want to skip intermittent fasting. It’s also important to not completely change your diet as this will likely lead to burnout and the inability to stay consistent. Find one to two areas of your diet that you can manipulate that will make the highest impact change. For example, if you love coffee with creamer in the morning, don’t cut that out of your diet. Instead, try to limit your alcohol intake on the weekends, or reduce the amount of times you eat out during the week. Consistency and sustainability are the keys to long-term, healthy weight loss.

Is there a diet that works for everyone?

No hyper-specific diet can work for everyone. In general though, anyone can follow the guideline of a balanced plate that provides adequate macronutrients (protein, carbs and fat) to fuel and build your body.

If your main goal is weight loss, here are some key tips you can follow that generally work for everyone:

• Lower your daily caloric intake by no more than 250-300 calories per day
• Once you plateau on the scale for one week, you can further reduce your calories
• Prioritize a diet consisting of mainly whole foods
• Prioritize protein at each of your meals
• Limit the consumption of processed foods, added sugars, fried foods and alcohol

Takeaway: Is a Diet Worth It?

If only there were a straightforward answer to the question of whether a diet is “worth it.” Weight loss is a complicated matter, made even more complicated by our culture of trending diet fads. 

For people who need to lose weight to better support their health issues, a diet can be a simple way to help achieve that goal. If you’re pre-diabetic, for example, the DASH diet (Dietary Approaches to Stop Hypertension) is probably worthwhile of being on your radar; or the Mediterranean diet is worth added consideration if high blood pressure and your genetics demand a heart-healthy approach. Before embarking on any new diet, you should always consult with your primary care physician. 

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