Changing your diet is probably one of the best ways to lose weight.
However, with so many diet plans available, you may find it difficult to get started, as you don’t know which one is very effective and most sustainable and suitable for you.
Some diets involve restricting your calorie and either fat or carb intake, while others reduce your food intake to curb your appetite.
Aside from weight loss, many offer other health benefits as well. So here are the 10 best diets for weight loss and health.
1. Plant-based diets
Plant-based diets like veganism and vegetarianism involve restricting animal products for ethical, environmental, and health reasons.
However, there also exists the flexitarian diet, which is a more flexible plant-based diet that allows consuming animal products in moderation.
How it works
Several types of vegetarianism do exist. Most of them involve restricting all fish, poultry, and meat, while some vegetarians may also avoid animal-derived products like dairy and eggs.
The vegan diet involves restricting all animal and animal-derived products like albumin, honey, gelatin, casein, dairy, and whey.
Meanwhile, the flexitarian diet is more of a lifestyle change rather than a diet. Having no clear-cut rules, it encourages eating mostly whole grains, legumes, fruits, and vegetables. It also allows eating animal products and protein in moderation.
High-calorie foods are mostly restricted to aid weight loss.
Weight loss benefits
Being rich in fiber and low in high-calorie fat, plant-based diets can help you stay fuller for longer, leading to weight loss.
In fact, they have been shown in some research to be effective when it comes to losing weight.
For example, people following a plant-based diet have been found in a review of 12 studies involving 1, 151 participants to lose an average of 2 kg more than those who also ate animal products.
Plus, vegan dieters lost an average of 2.5 kg more than those who are not following a plant-based diet.
Other benefits
On top of weight loss, plant-based diets have also been associated with several other benefits, including a lowered risk of chronic diseases like diabetes, heart disease, and certain cancers. What’s more, they are also more environmentally sustainable.
Downsides
Although considered healthy, plant-based diets can also restrict important nutrients found in animal products, including omega-3 fatty acids, calcium, vitamin D, zinc, and iron.
You can account for these nutrients with proper supplementation or a flexitarian approach.
2. Intermittent fasting
An eating pattern that cycles between eating and fasting periods, intermittent fasting has different forms, including the 5:2 method, which involves limiting your daily intake of calories to 500–600 calories twice per week, and the 16/8 method, which restricts your intake a calorie to 8 hours per day.
How it works
Intermittent fasting helps reduce your calorie intake by restricting the time you’re allowed to eat, resulting in weight loss. Just make sure you don’t eat too much food during the eating period.
Weight loss benefits
Intermittent fasting has been shown in a review of studies to cause a 4–7% waist circumference reduction and 3–8% weight loss over 3–24 weeks.
Moreover, this way of eating has also been shown in other studies to increase fat burning while maintaining muscle mass, which can help boost metabolism.
Other benefits
Intermittent fasting benefits go beyond weight loss. It has also been associated with several other health benefits, including reduced inflammation, improved brain health, and increased insulin sensitivity. It also has anti-aging effects.
Downsides
Intermittent fasting is considered generally safe for most healthy adults.
However, people with low weight, diabetes, an eating disorder, as well as children and pregnant or breastfeeding women, should seek the advice of a health professional first before getting started with intermittent fasting.
3. Low-carb diets
Low-carb diets, including the ketogenic (keto) diet, Atkins diet, and low-carb, high-fat (LCHF) diet, are among the most common diets for weight loss.
Very-low-carb diets like the keto diet reduce carbs more drastically than others.
How it works
Low-carb diets generally limit your intake of carbs and are typically higher in protein, compared to low-fat diets.
It can be noted that protein can help conserve muscle mass, raise your metabolism, and curb your appetite.
Very-low-carb diets like the keto diet allows your body to use fatty acids, instead of carbs, as a source of energy by converting them into ketones.
Weight loss benefits
Low-carb diets have been shown in many studies to promote weight loss better than conventional low-fat diets.
For example, they have been found in a review of 53 studies to result in more weight loss compared to low-fat diets.
What’s more, they also seem to be effective when it comes to burning harmful belly fat.
Other benefits
Low-carb diets have been suggested in some research to lower the risk factors for heart disease, including high blood pressure and cholesterol levels. These diets may also enhance insulin and blood sugar levels in people with type 2 diabetes.
Downsides
A low-carb diet may potentially up levels of LDL (bad) cholesterol, while very-low-carb diets can be unsustainable in the long run and may cause digestive problems in some people.
Meanwhile, a keto diet can have some mild, short-term side effects often called ketosis flu. Although very rare, a very-low-carb keto diet may also lead to a condition called ketoacidosis, which can be fatal if left unmanaged.
4. Low-fat diets
Low-fat diets involve limiting your intake of fat to 30% of your daily calories, while some ultra- or very-low-fat diets can cut down fat intake to under 10% of calories.
How it works
Technically, a low-fat diet involves limiting fat intake since fat holds about twice the number of calories per gram, compared with carbs and protein.
Ultra-low-fat diets involve limiting fat intake to fewer than 10% of calories, with approximately 10% from protein and 80% from carbs. They limit meat and animal products and are mainly plant-based.
Weight loss benefits
Low-fat diets can aid weight loss, as they involve calorie restriction.
In fact, following a low-fat diet has been found in an analysis of 33 studies with over 73, 500 participants to cause small but relevant changes in waist circumference and weight.
Ultra-low-fat diets have been shown to be especially effective for obese individuals. For instance, eating a diet involving 7–14% fat has been shown in an 8-week study in 56 participants to cause an average weight loss of 6.7 kg.
Other benefits
Low-fat diets may improve markers of diabetes and reduce inflammation. They have also been linked to a lowered risk of stroke and heart disease.
Downsides
Fat plays a very important role in cell health, nutrient absorption, and hormone production; thus, restricting fat too much may result in health complications in the long term.
In addition, very-low-fat diets may increase the risk of metabolic syndrome.
5. The paleo diet
The paleo diet is based on the theory that Western diets are associated with modern diseases. Proponents believe that our body has not evolved to process foods like dairy, grains, and legumes.
How it works
The paleo diet involves eating fruits, vegetables, fish, lean meats, nuts, and seeds—foods that hunter-gatherer ancestors typically ate—and limits foods like grains, legumes, and dairy products—foods that became common when farming emerged many years ago.
Weight loss benefits
The paleo diet has been shown in numerous studies to reduce harmful belly fat and promote weight loss.
For example, a 3-week study has shown that 14 healthy adults who followed a paleo diet experienced an average of 1.5-cm reduction in waist circumference—a marker for belly fat—and lost an average of 2.3 kg.
Considering its high protein content, the diet has also been suggested to be more filling compared with popular diets like low-fat diets and the Mediterranean diet.
Other benefits
The paleo diet may decrease several risk factors of heart disease, including triglyceride, high blood pressure, and cholesterol levels.
Downsides
Though it is healthy, the diet restricts whole grains, legumes, and several other nutritious food groups.
6. The Mediterranean diet
The Mediterranean diet involves eating foods that people in the Mediterranean region used to eat. It has been shown to aid weight loss and lower heart disease risk.
How it works
This diet encourages eating plenty of fruits, vegetables, whole grains, tubers, legumes, seeds, nuts, extra virgin olive oil, fish, and seafood.
It also allows eating foods like eggs, poultry, and dairy products in moderation, but red meats are limited.
In addition, it restricts highly processed foods like processed meats, refined grains, refined oils, trans fat, and added sugar.
Weight loss benefits
The Mediterranean diet is not specifically a weight loss diet, but it has been shown in many studies to help when it comes to losing weight.
For instance, people who combined the Mediterranean diet with calorie restriction or exercise have been found in an analysis of 19 studies to lose an average of 4 kg more than those in the control group.
Other benefits
This diet advocates eating plenty of foods rich in antioxidants, which have been linked to reduced risks of heart disease and certain cancers, as well as premature death.
Downsides
Since this diet is not designed for weight loss, some people may not be able to achieve their weight loss goals unless they limit their calorie intakes.
7. The DASH diet
Designed to help prevent or treat high blood pressure, the Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan that encourages eating plenty of whole grains, fruits, vegetables, and lean meats.
It is also low in red meat, salt, fat, and added sugars.
Although it is not a weight loss diet, many people following it experienced weight loss.
How it works
In the DASH diet, the number of servings of the different food groups that you are allowed to eat is dependent on your daily calorie intake.
For instance, an average DASH dieter would eat about < 2 servings of lean meats, 2 servings of low-fat dairy products, 5 servings of fruits, 5 servings of vegetables, and 7 servings of healthy carbs like whole grains per day.
Eating nuts and seeds is also allowed for maybe 2–3 times per week.
Weight loss benefits
The DASH diet has been shown in studies to aid weight loss.
For example, people on the DASH diet have been found in an analysis of 13 studies to lose more weight over a period of 8–24 weeks compared with those on a control diet.
Other benefits
The DASH diet has been shown to lower your risk of breast and colorectal cancer, reduce several heart disease risk factors, lower blood pressure levels, and help combat recurrent depressive symptoms.
Downsides
The DASH diet involves low salt consumption, and it can be noted that too low salt consumption has been associated with an increased insulin resistance.
It’s true that a lot of people can benefit from this diet, but those with chronic liver disease, chronic heart failure, chronic kidney disease, celiac disease, lactose intolerance, and uncontrolled diabetes mellitus type II should exercise caution.
8. WW (Weight Watchers)
One of the most common and proven weight loss programs in the world, WW (Weight Watchers) doesn’t restrict any food groups.
Instead, it emphasizes the importance of food choices, portion control, and slow yet consistent weight loss.
How it works
WW involves assigning different foods and beverages a value depending on their fiber, fat, and calorie content—it is technically a points-based system.
Weight Watcher points calculator is available online to help you estimate the point values of every food and help you stay within your daily allowance.
Weight loss benefits
The WW program has been shown in many studies to promote weight loss.
In fact, people following this program have been found in a review of 45 studies to lose 2.6% more weight than those who received standard counseling.
Other benefits
Since WW is flexible, it is easier to follow and maintain, enabling those with dietary restrictions to easily adhere to the program.
Downsides
Depending on the subscription plan, this program can be costly. Plus, dieters might choose unhealthy foods due to its flexibility.
9. Low FODMAP diets
Low FODMAP (fermentable oligo-, di-, mono-saccharides and polyols) diet is great for people with serious stomach issues.
FODMAPs are short-chain carbohydrates (sugars) found in wheat and beans that some people have trouble digesting. Fructose and lactose are just some common types of FODMAPs.
How it works
Low FODMAP diets limit your consumption of short-chain carb food sources, including artificial sweeteners, high-fructose corn syrup, milk, wheat, certain beans, lentils, and certain fruits and vegetables.
Weight loss benefits
Although often used to treat different digestive issues—and not intended for weight loss—low FODMAP diets can still help you shed pounds, as restricting certain carbs may have slimming effects.
Other benefits
Cutting FODMAPs out of your diet can reduce the occurrence of stomach pain, bloating, gas, diarrhea, and constipation.
A low FODMAP diet seems to be particularly promising for people with acid reflux and ulcerative colitis. Additionally, it has also been shown to help improve symptoms in about 75% of people with irritable bowel disease (IBD).
Plu, being free from digestive worries, you may also experience a decrease in anxiety and a psychological boost.
Downsides
Low-FODMAP diets can be restrictive and difficult to modify, making it unsustainable in the long term.
10. Conscious eating
Also known as “mindful eating,” conscious eating basically means being aware of what you’re eating. It’s about being more present while eating.
How it works
Conscious eating isn’t always easy. It may involve unlearning habits that don’t serve your needs, such as eating while watching your favorite TV series.
This diet focuses more on how you eat rather than what you’re eating, while also adhering to your standard healthy eating rules, e.g., eating unprocessed grains and plenty of lean protein, fruits, and vegetables.
Weight loss benefits
Conscious eating has been suggested to help reduce binge eating or emotional eating, which may result in some weight loss without necessarily following any weird rules.
What’s more, you can practice mindful eating even when you’re on vacay or dining out, as it doesn’t have menu planning or restrictions.
Other benefits
Aside from establishing a regular, healthy eating habits and potentially losing weight, conscious eating can work wonders on your noggin too.
It can also potentially reduce anxiety and improve mental health. Following a certain diet can be overwhelming and frustrating at times, especially when you break your routine. But with conscious eating, you can focus on your food and just enjoy the moment.
Downsides
Actually, conscious eating provides no downside at all; however, some people just prefer following a plan with specific rules about what and when to eat.
Conclusion
There are quite a number of diets that can help you achieve weight loss and improve your health. These include plant-based diets, intermittent fasting, low-fat diets, low-carb diets, the Mediterranean diet, the paleo diet, the DASH diet, WW (Weight Watchers), low-FODMAP diet, and conscious eating.
While all of the abovementioned diets can be effective for weight loss and your health, you must choose a diet that is suitable for your lifestyle and food preferences to ensure long-term sustainability.
