Let's face it: most diets are designed to fail. That's because dieting often requires dramatic changes or restrictions. While these may work in the short term, it's difficult to maintain them and create lasting habits you'll stick to.

Take the ultra-popular keto diet , which requires eating little to no carbs . Then there's intermittent fasting, which means restricting eating to eight or fewer hours a day. Most diets involve eating less of something : calories, fat, sugar and the list goes on.

However, the diet that's consistently ranked no.1 by experts, the Mediterranean diet, emphasizes eating more of the nutritious foods you love — and even an occasional glass of wine.

The idea that supplementing your diet is more effective and sustainable than restriction is behind a viral

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