According to a new report, this tried-and-true diet rises to take the top honor. Here's why.

This might sound contradictory, but as a dietitian, I’m not a fan of diets. They lure you in with the promise of a quick fix, but are generally restrictive and unsustainable.

However, there is a small handful of exceptions to this, and one of them is the Mediterranean diet. And it appears a team of health experts in the US agree with me, after ranking the diet number one on their list of best diets overall.

Here's why this is one of the few diets I’d actually encourage you to try.

1. It’s protective against disease

The Mediterranean diet isn’t touted as one of the best for no reason – there’s a long list of associated health benefits, including reduced risk of heart disease, cancer and diabetes. It has also been linked to weight loss and even improved brain health. It really is a diet that could add years to your life.

2. It’s plant-based

If you think the Mediterranean diet is a rotation of pizza, lasagne and pasta, think again. Fruit, vegetables, legumes and wholegrains are at the cornerstone of this healthy eating pattern – and these are all super nutritious foods, brimming with gut-loving fibre and disease-fighting antioxidants.

3. It’s rich in healthy fats

Extra virgin olive oil is the primary fat used in the Mediterranean diet – and it has a raft of scientific evidence supporting its health benefits. It’s rich in heart-healthy fats and packs a punch in terms of antioxidants, and it has even been linked to benefits like improving your cholesterol profile and immune function.

Another healthy fat in the Med diet is oily fish – a nutritional superstar thanks to its omega-3 content that supports heart and brain health. Nuts and seeds are also included, which aren’t just a source of healthy fat, but also provide fibre to support a healthy gut and muscle-building protein.

4. It’s not restrictive

Perhaps one of my personal favourite perks of the Med diet is that it’s not overly restrictive. That’s right: there are no forbidden foods! Sweets and red meat are eaten occasionally. Heck, even red wine is on the menu!

5. It incorporates a healthy lifestyle

The traditional Mediterranean people were often on the move – which is a stark contrast to most people’s nine to five desk jobs. So, given the reputation of the Mediterranean diet as the healthiest in the world, it pays to take a leaf out of the book of the traditional Mediterranean people in terms of physical activity, too.

Melissa Meier is a Sydney-based Accredited Practising Dietitian. You can connect with her at www.honestnutrition.com.au or on Instagram @honest_nutrition.

Read more stories like this: Exactly what to eat on the Mediterranean diet. Plus, Mediterranean and vegetarian diets equally effective in weight loss, study finds.