Looking to shed some extra pounds? We’ve got the lowdown on the best diets to lose weight. These diets can and might probably help you reach your weight loss goals paired with proper exercise and a lifestyle change.
Losing weight often begins with the types of food we consume, and this is where certain types of diets play a crucial role. Whether it’s a low-carb, Mediterranean, or plant-based diet, choosing the best diet to lose weight, the right one for your lifestyle and preferences can make a significant impact on your weight loss journey.
Different diets can help you eat healthier and lose weight. It’s important to find a diet that works for you and fits your needs. In this article from Genesis Supplements, we’ll talk about popular and best diets to lose weight like keto and intermittent fasting to help you decide which one might be best for you. Keep reading for our top picks!
15 Best Diets to Lose Weight Successfully
Mediterranean Diet
The Mediterranean diet is based on the food people eat in countries near the Mediterranean Sea. It’s all about eating lots of fruits, veggies, nuts, and seeds. This diet says it’s good to eat fruits, veggies, whole grains, and healthy fats like olive oil. It also says it’s better to eat fish and chicken instead of a lot of red meat.
This makes the Mediterranean diet as one of the best diets to lose weight as it also shares the importance of being active and having meals with other people. [1]
Who should go with the Mediterranean diet?
With its emphasis on whole foods and low sodium intake from processed items, it offers reduced risk factors for various chronic diseases.
- This eating pattern is suitable for individuals who are looking to adopt a healthy lifestyle.
- People who focus on long-term health benefits rather than just looking for the best diets to lose weight.
DASH Diet
The DASH diet is a healthy way to eat that helps lower blood pressure and lose weight. It’s recommended by the American Heart Association. The diet focuses on eating less salt to help with high blood pressure. It’s good for your heart and can help manage high blood pressure.
This diet includes lots of fruits, veggies, lean protein, and whole grains. It also encourages eating foods with lots of nutrients like leafy greens, fish, and healthy fats. The DASH diet is not just one of the best diets to lose weight but also a good choice for staying healthy and feeling good.
Who should go with the DASH diet?
It’s a dietary approach designed to prevent or treat high blood pressure by promoting healthier eating patterns that are rich in nutrients while being low in sodium.
- Perfect for individuals who aim to reduce their overall disease risk factors associated with high blood pressure
- Those seeking a sustainable eating plan that supports overall health that can benefit from adopting the principles of the DASH diet.
WW Diet
WW, which used to be called Weight Watchers, is a diet program that uses a point system to track what you eat. You get points for different foods, like fruits and sweets. They also have meetings and online help to support you in healthily losing weight by changing your habits, making it to the list on the best diets to lose weight.
Who should go with the WW diet?
- Individuals seeking a structured yet adaptable way of managing their calorie intake may find success with this program.
- Those interested in joining a supportive community focused on overall health improvement could benefit from the Weight Watchers approach.
Vegan Diet
The most popular yet best diets to lose weight is the vegan diet. It means no meat, dairy, or eggs, and only eating plants like fruits, veggies, nuts, and seeds. It can help with losing weight because of the fiber and fewer calories in these foods.
But it might be hard to get enough nutrients like vitamin B12, iron, calcium, and omega-3s because they mostly come from animal products. Especially omega-3s, which are mostly in fish, can be tough for vegans to get without taking extra stuff.
Who Should Go with a Vegan Diet?
Individuals looking to lose weight or improve their overall health may benefit from adopting a vegan eating plan.
- People concerned about the environmental impact of animal agriculture
- Those seeking to reduce their intake of saturated fats found in dairy products and red meat
- Individuals aiming for better management of blood sugar levels or cholesterol may find this eating plan beneficial.
Volumetrics Diet
The Volumetrics diet is all about eating foods that have fewer calories but make you feel full. It helps you eat the right amount of food, control your calorie intake, and maybe even lose weight and improve your cholesterol. Just pay attention to when you’re hungry and when you’re full, and choose lots of fruits and veggies.
Who Should Go with a Volumetric Diet?
The volumetric diet is best suited for:
- Individuals who want to feel full while managing their weight
- Those who struggle with portion control and overeating
- Those looking to improve overall health and nutrition
- Those looking for good, sustainable, and long-term weight management
- Individuals who want to emphasize healthy food choices and mindful eating habits
Pescatarian Diet
The Pescatarian diet is a healthy way to eat for a long time, not just a quick fix. You eat fish, veggies, and whole grains, which is good for your body and the environment. It can help lower the risk of certain diseases linked to high cholesterol. Adding a little olive oil and red wine in moderation can also be good for your heart.
Who Should Go with a Pescatarian Diet?
Individuals considering this eating plan should be mindful of potential side effects related to seafood consumption such as allergies or low-sodium diets due to the naturally higher sodium content in some types of fish.
A pescatarian diet is one of the best diets to lose weight if you’re looking to:
- Reduce meat consumption
- Increase intake of omega-3 fatty acids
- Concerned about the environmental impact of meat production
TLC Diet
The TLC diet helps you lose weight by teaching you to eat less, exercise more, and pick healthier foods like fruits and veggies. It also uses an app to give you personalized tips to help you stay on track.
Who Should Go with a TLC Diet?
Individuals who should consider following a Therapeutic Lifestyle Changes (TLC) diet are those who have:
- High levels of LDL cholesterol
- History of heart disease as it focuses on reducing saturated fat and cholesterol intake
- Risk factors such as high blood pressure, diabetes, or obesity
MIND Diet
The MIND Diet is a special way of eating that’s good for your brain. It is a combination of the elements of the Mediterranean and DASH diet. It includes foods like berries, greens, nuts, and whole grains. People who stick to this diet might lower their chances of getting Alzheimer’s disease by 53%. [2] It’s also good for your heart because it focuses on healthy foods like fruits and veggies. Plus, you don’t have to count calories, just eat the good stuff!
Who Should Go with the MIND Diet?
By embracing this dietary pattern alongside regular exercise, individuals can potentially experience improvements in both brain health and overall vitality.
- Registered dietitians often recommend the MIND diet as part of a holistic approach to nutrition aimed at supporting both physical and mental well-being.
Dr. Weil’s Anti-Inflammatory Diet
Dr. Weil’s diet helps reduce inflammation in the body by choosing healthy foods. It’s good for weight loss because it has healthy fats from avocados, nuts, and olive oil that make you feel full and are good for your body.
This diet focuses on eating whole foods like fruits, veggies, whole grains, and healthy fats. This helps you feel full for longer and eat fewer calories. Also, the diet says to eat less processed foods and sugars. As one of the best diets to lose weight, it also makes your heart healthier and lowers the chance of getting sick.
Who Should Go with the Dr. Weil’s Anti-Inflammatory Diet?
- Dr. Weil’s Anti-Inflammatory Diet is suitable for individuals who are looking to reduce inflammation in their bodies.
- Those who want to improve their overall health and potentially alleviate symptoms of chronic conditions such as arthritis, heart disease, and diabetes.
- This diet may also be beneficial for those looking to support their immune system, promote gut health, and manage their weight.
Ornish Diet
Dr. Dean Ornish made the Ornish diet to help people with heart disease. It’s a diet that focuses on eating low-fat foods like fruits and veggies and cutting back on meat. It also includes exercise and ways to manage stress. Studies show it can help people lose weight and have a healthier heart.
Who Should Go with the Ornish Diet?
- The Ornish Diet is a great choice for individuals looking to improve their heart health.
- Those who wish to manage their weight, or reduce their risk of chronic diseases such as diabetes.
- It is also suitable for those who are motivated to make significant lifestyle changes.
Keto Diet
The Keto diet is a plan where you eat more fat and less carbs to help your body burn fat for energy. It can help you lose weight fast at first, but it might be hard to stick with because you have to cut out a lot of carbs. Some studies show it’s good for quick weight loss, but it can be tough to keep up long-term. When you start, you might feel sick as your body gets used to using fat for energy. [3]
Who Should Go with the Keto Diet?
- The keto diet may be suitable for individuals who are looking to lose weight, manage blood sugar levels, or improve their overall health.
- It is often recommended for those with type 2 diabetes or metabolic syndrome, as it can help improve insulin sensitivity and reduce the risk of cardiovascular disease.
- Some people may also find success with the keto diet if they have struggled with traditional low-fat diets in the past.
Noom Diet
The Noom diet program helps people make healthy changes to their eating habits. It gives personalized meal plans and coaching through an app. You can track your food and get support from others. It’s good for changing behavior, but it costs money and the food database is limited.
Who Should Go with the Noom Diet?
- Suitable for individuals looking for a sustainable and long-term approach to weight loss and healthy eating
- Ideal for those open to making behavioral changes and willing to track food intake and exercise habits
- Beneficial for people who prefer a personalized approach to nutrition and fitness
- Suitable for those interested in learning more about the psychological and emotional aspects of eating and weight management
Flexitarian Diet
The flexitarian diet is mostly about eating plants, but you can still have some meat sometimes. It helps you eat more fruits and veggies, which is good for your heart and can lower the risk of cancer. Eating whole foods can help you manage your weight and have better digestion.
Even though there are some challenges, the flexitarian diet is a flexible and good way to be healthy. It’s not as strict as being vegetarian or vegan, since you can still have meat sometimes while mostly eating plants.
Who Should Go with the Flexitarian Diet?
- A Flexitarian diet is the best diet for weight loss, especially for those looking to reduce meat consumption without eliminating it completely
- Suitable for individuals who want to incorporate more plant-based foods into their meals
- Ideal for people looking to improve overall health by focusing on whole foods, fruits, vegetables, and grains
- Those concerned about the environmental impact of meat production and want to make more sustainable food choices
Gluten-Free Diet
When looking to lose weight, a gluten-free diet can be a helpful option for some individuals. It is another one of the best diets to lose weight by eliminating gluten-containing foods and focusing on whole, nutrient-dense options, it can aid in weight loss by reducing the intake of processed foods.
This diet can aid in weight loss by reducing processed food intake and increasing consumption of nutrient-dense foods. Individuals following a gluten-free diet may need to carefully read food labels, experiment with gluten-free recipes, and consider working with a registered dietitian for personalized guidance.
Who Should Go with the Gluten-Free Diet?
Celiac disease is an autoimmune disorder that causes damage to the small intestine when gluten is consumed, so a strict gluten-free diet is necessary.
- People who should consider going on a gluten-free diet include those with celiac disease, wheat allergies, or non-celiac gluten sensitivity.
- Those with wheat allergies may also need to avoid gluten, as it can trigger allergic reactions.
Additionally, individuals with non-celiac gluten sensitivity may experience symptoms such as bloating, diarrhea, and fatigue when consuming gluten, so they may benefit from a gluten-free diet as well.
Low-Carb, High-Protein Diet
A low-carb, high-protein diet is like the Keto diet. It’s about eating less carbs and more lean proteins. This diet is one of the best diets to lose weight as it helps control appetite because protein makes you feel full. Some popular versions of this diet are Atkins, South Beach, and Zone diets.
They all limit carbs and encourage eating lean meats, fish, eggs, and non-starchy veggies. This diet is good for losing weight and building muscles. It’s different from the keto diet because it focuses on protein and not just cutting carbs completely.
Who Should Go with the Low-Carb, High-Protein Diet?
- People who need to lose weight, manage blood sugar levels, and improve body composition
- Individuals with insulin resistance or type 2 diabetes
- Athletes and active individuals that can benefit from a high-protein diet for muscle recovery and growth
Bonus: Intermittent Fasting
Intermittent fasting involves cycling between periods of eating and fasting, with various methods such as the 16/8, 5:2, and alternate-day fasting. Studies suggest that intermittent fasting may improve metabolic health by reducing insulin resistance, lowering inflammation levels, and aiding in weight loss. [4]
One potential benefit of intermittent fasting is its ability to limit calorie intake without requiring people to count calories or track their food consumption meticulously. This can result in reduced risk factors for conditions like diabetes and heart disease.
Overall health improvements associated with intermittent fasting include enhanced brain function and reduced oxidative stress on cells – both contributing factors to long-term health benefits beyond just weight loss.
Who Should Go with Intermittent Fasting?
However, intermittent fasting is not for all and might not be one of the best diets to lose weight. So it’s important to note that certain followers may experience side effects such as hunger, low energy levels, or irritability during the initial adjustment period.
- Those who should consider an intermittent fasting diet are individuals looking for a flexible eating style that does not restrict specific food groups.
- It is also suitable for those seeking a lifestyle change rather than a short-term weight loss program.
Key Takeaways
| Best Diets to Lose Weight | Potential Health Benefits | Typical Foods Included |
| Mediterranean Diet | Heart health, longevity | Fruits, vegetables, whole grains, seafood, olive oil |
| DASH Diet | Lowering blood pressure | Fruits, vegetables, whole grains, lean protein |
| WW (Weight Watchers) Diet | Weight loss | A balanced diet with a focus on portion control |
| Vegan Diet | Plant-based, ethical eating | Vegetables, fruits, grains, legumes, nuts |
| Volumetrics Diet | Eating more with fewer calories | Low-density foods like fruits, vegetables, and whole grains |
| Pescatarian Diet | Heart health, weight loss | Seafood, vegetables, whole grains, dairy |
| TLC Diet | Lowering cholesterol | Low-fat, fiber-rich foods, fish, lean meat |
| MIND Diet | Brain health, aging | Green leafy vegetables, nuts, berries, beans, whole grains |
| Dr. Weil’s Anti-Inflammatory | Reducing inflammation | Anti-inflammatory foods like fruits, vegetables, whole grains |
| Ornish Diet | Heart health, reversing disease | Fruits, vegetables, grains, legumes |
| Keto Diet | Rapid weight loss | High-fat, low-carb foods |
| Noom Diet | Weight loss through psychology | Calorie density approach to eating |
| Flexitarian Diet | Flexible vegetarianism | Mostly plant-based with occasional meat |
| Gluten-Free Diet | Avoiding gluten | Gluten-free grains, all other gluten-free foods |
| Low-Carb, High-Protein Diet | Weight loss, muscle building | High-protein foods, low-carb vegetables |
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Frequently Asked Questions
Who should not go with intermittent fasting?
Intermittent fasting might not be good for everyone. People who had eating disorders before or have problems with low blood sugar, like diabetes, should be careful and talk to a doctor before trying it. Pregnant or breastfeeding women, underweight people, or those with not enough nutrients should avoid intermittent fasting because it might not give them what they need. It’s important to think about your health and talk to a doctor before starting any new way of eating, including intermittent fasting.
Who should not go with low-carb diets?
If you’re pregnant or breastfeeding, have kidney disease, or do a lot of exercise, low-carb diets might not be good for you. These diets might not give you enough nutrients and energy, or they could put too much strain on your body. If you’re thinking about trying a low-carb diet or other best diets to lose weight, talk to a doctor first to make sure it’s safe for you.
Can I lose weight without following a specific “diet” plan?
Yes, even without going through the best diets to lose weight, you can still achieve weight loss through mindful eating habits without strictly adhering to a formalized ‘diet’ plan. Focus on consuming whole foods, controlling portion sizes, staying physically active, managing stress levels, and getting adequate sleep for effective weight management. If you need personalized guidance to support your journey, schedule a consultation with our experts today and discover a tailored approach to achieving your health goals.
References
[1] S. Castaldi, K. Dembska, M. Antonelli, T. Petersson, M. G. Piccolo, and R. Valentini, “The positive climate impact of the Mediterranean diet and current divergence of Mediterranean countries towards less climate sustainable food consumption patterns,” Scientific Reports, vol. 12, no. 1, May 2022, doi: https://doi.org/10.1038/s41598-022-12916-9.
[2] “What Do We Know About Diet and Prevention of Alzheimer’s Disease?,” National Institute on Aging, Nov. 20, 2023. https://www.nia.nih.gov/health/alzheimers-and-dementia/what-do-we-know-about-diet-and-prevention-alzheimers-disease
[3] R. Ting, N. Dugré, G. M. Allan, and A. J. Lindblad, “Ketogenic diet for weight loss,” Canadian Family Physician, vol. 64, no. 12, p. 906, Dec. 2018, Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371871/
[4] I. Vasim, C. N. Majeed, and M. D. DeBoer, “Intermittent fasting and metabolic health,” Nutrients, vol. 14, no. 3, p. 631, Jan. 2022, doi: https://doi.org/10.3390/nu14030631.
