Jason Fung, MD: 2026's Best Diet

The study-proven secret to double weight loss and health gains at age 50+

-  ALLISON NEMETZ

Motivated to hit your happy weight in 2026 but not sure the best way to do it? We've got you! New research and top experts suggest pairing the Mediterranean diet with a gentle form of intermittent fasting. In fact, a new Spanish study found that older adults using the approach target dangerous belly fat and slim down at double speed. “It’s easy, and it’s a game-changer,” says obesity expert Jason Fung, M.D., who calls the strategy the best diet for 2026. “The results are often stunning.”

When we think about a Mediterranean diet, our minds go to salmon, spinach and olive oil. But experts say the power of the diet isn’t specific ingredients, but rather eating patterns. The big ones: loading meals with produce, emphasizing protein from seafood and beans, choosing good fats and limiting hunger-inducing processed food and sugary drinks. The combo does amazing things for the body—it’s proven to boost mood, protect your heart and fight countless diseases.

It’s delish, too. After the recent study in Spain, 100% of participants “were happy to keep following a Mediterranean diet,” says University of Zaragoza professor Sergio Couto, part of the research team.

Yet many of us try a Mediterranean diet and simply don’t lose weight. Why? We usually take in too many calories out of habit. So Couto's team tried adding short fasts to see if it might help. And did it ever.

Easy fasts, big difference

Compared to a Mediterranean diet alone, adults who added a daily fast (eating in a 12-hour window, such as 7 AM to 7 PM and then fasting from 7 PM to 7 AM) ignited weight loss and shed far more ab fat. They ended with “smaller waist and hip measurements, better blood pressure and improved quality of life,” says Couto. A pretty perfect result!