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It emphasizes fruits, vegetables and whole grains. Low-fat or non-fat dairy foods, nuts, seeds, lean meats, poultry and seafood are also allowed.
People with gluten intolerance can opt for the gluten-free variation of the DASH diet, in which the recommended sources of grains include quinoa and brown rice. The DASH diet limits food high in saturated fat, cholesterol and trans fat. It strictly limits sweets, sugary beverages, red meats and high-sodium foods.
On the DASH diet, sodium intake is limited to 2, milligrams per day. The DASH diet follows a day eating plan of guided meals and recommended workouts to help you lower your daily calorie intake and improve cardiometabolic parameters associated with unhealthy weight gain.
On top of that, the DASH diet incorporates tips for long-term weight management, like how to deal with stress and improve the quality of your sleep. The DASH diet is worth consideration by individuals of all ages looking to address high blood pressure and other cardiovascular issues.
Related Post: The Best Weight Loss Programs for Men. Often called a semi-vegetarian diet, the Flexitarian diet is a flexible version of a vegetarian diet characterized by high daily servings of fruits and vegetables, plus occasional meat consumption one to three times weekly, but not exceeding 26 ounces.
According to some research studies, the Flexitarian diet may help you get rid of stubborn belly fat. In a study on individuals from Germany, adherence to a plant-based diet was associated with lower abdominal fat.
Research suggests that the Flexitarian diet may also help reduce blood pressure, cholesterol and the risk of developing Type 2 diabetes. With the Flexitarian diet, plant-based foods are emphasized especially leafy greens , but you can still eat meat occasionally.
However, any meat you consume should be organic, free-range or grass-fed. Whole foods and non-meat proteins are encouraged. Technically, no food is entirely off limits in the Flexitarian diet, but your weekly meat consumption should be low compared to the amount of fruits and vegetables you eat.
The diet also strictly limits highly processed foods and sugary beverages. Plant-based diets that prioritize fruits and vegetables while limiting meat consumption have been shown in studies to help dieters lose weight and shed body fat.
Because whole plant foods contain mostly water by weight, they generally have a low-calorie density. When combined with the fact that people typically consume the same weight of food during meals, the advantage of consuming foods low in calorie density is that these foods can contribute to stomach volume, feelings of fullness and satiety while maintaining low caloric intake.
The Flexitarian diet is best for people who want an eating plan that can help them reduce their caloric intake. It is often recommended as a dietary intervention for obesity. It transitions you to a new health-conscious routine that prioritizes healthy eating habits and regular exercise.
It aims to help you view your food choices as a source of preventative healthcare rather than a quick-fix weight loss method. We like the Mayo Clinic diet because it is a flexible weight loss plan that you can tailor to your food preferences and dietary restrictions.
If you need more specific guidance, you can choose from five different meal plans: the Original Mayo Clinic Diet, Higher Protein, Health Keto, Vegetarian and Mediterranean.
The diet encourages unlimited amounts of fruits and veggies and restricts the consumption of sweets to 75 calories daily. Whole grain cereals, fish, lean protein nuts and healthy fats are also recommended. The Mayo Clinic Healthy Weight Pyramid has five levels: fruits and vegetables at the bottom, followed by carbohydrates, protein and dairy, and fats and sweets at the top.
Dieters are encouraged to get most of their food intake from the base of the pyramid and less from the top. Dieters follow the Mayo Clinic Healthy Weight Pyramid to eat foods that are filling but low in calories.
It focuses on portion sizes so you consume fewer calories during meals and snacking. In addition to healthy, portion-controlled eating, participants are encouraged to do at least 30 minutes of physical activity daily.
The Mayo Clinic diet is best for individuals interested in transitioning to a new eating method geared toward long-term weight management rather than quick yet fleeting results. Related Post: The Best Weight Loss Programs for Women. The keto diet, short for ketogenic diet, is characterized by an extreme reduction in carbohydrate intake less than 50 grams per day and a relative increase in the proportions of fat and protein.
Though originally created to treat epilepsy , the keto diet has proven to be effective for losing weight and decreasing body fat. In fact, a meta-analysis published in The Journal of British Nutrition found that compared to conventional low-fat diets, the keto diet helped participants achieve more sustainable weight loss.
The keto diet is one of the best diets for weight loss because it improves metabolic parameters associated with improvements in long-term weight management, which means that people who lose weight on a keto diet are better equipped to keep the weight off.
A meta-analysis of randomized controlled trials RCTs published in Nutrients found that the keto diet is particularly effective in improving metabolic parameters related to glycemic control, weight management and lipid control in obese individuals, especially those with preexisting diabetes.
But despite its many potential health benefits, the keto diet is not without flaws. Furthermore, the long-term health implications of following the keto diet are not well known.
Additionally, the keto diet is potentially inadvisable for pregnant women, older adults with frailty and individuals with certain health conditions, including Type 1 diabetes mellitus, kidney failure and cardiac arrhythmia.
On a keto diet, you can technically eat whatever you want as long as your daily carbohydrate intake does not exceed 50 grams. The standard keto diet consists of high-fat consumption 70 to 80 percent of your caloric intake , moderate protein consumption 10 to 20 percent and low carbohydrate intake 5 to 10 percent.
Related Post: The Best Low-Carb Protein Powders for Individuals on the Keto Diet. The keto diet promotes weight loss by causing ketosis, decreasing appetite and increasing lipolysis fat breakdown , resulting in greater metabolic efficiency and fat burn.
Because it is inadvisable to adhere to the keto diet for longer than 12 months, the keto diet is best for people interested in a short-term diet rather than a lasting change to their way of eating. Related Post: 17 Ways to Eat More Protein. Intermittent fasting is characterized by time-restricted eating.
Instead of restricting foods, it focuses on optimal fasting periods and eating windows. A systematic review published in Journal of Clinical Medicine found that intermittent fasting is an effective method of weight loss and may provide a significant metabolic benefit by improving glycemic control, insulin resistance and adipokine concentration with a reduction of body mass index BMI.
Additionally, a review published in Endocrine Reviews observed that intermittent fasting may also be helpful for the prevention and management of chronic diseases , such as Type 2 diabetes and heart disease.
Though potentially beneficial to both weight loss and overall health, intermittent fasting may not be the best weight loss plan for people with unpredictable work and personal schedules since it requires adherence to a strict fasting schedule. Additionally, children under the age of 18, pregnant or breastfeeding women and individuals with Type 1 diabetes who take insulin are advised against trying intermittent fasting.
No food is off-limits. For best results, consume various nutritious foods to support a well-balanced dietary profile. Individuals with flexible work and personal schedules may find success with an intermittent fasting diet. We recommend using an intermittent fasting app to help keep track of your eating and fasting windows.
The GOLO diet is less of a weight loss program and more of a dietary supplement regimen. The Release supplement contains magnesium, zinc and chromium, plus a blend of herbal extracts and beneficial substances, including inositol, berberine extract, rhodiola extract and banaba extract.
According to the brand, Release helps you achieve weight loss by supporting healthy blood glucose metabolism, controlling sugar cravings, balancing and stabilizing the key hormones that affect weight, increasing energy and stamina and reducing stress and anxiety.
Some experts caution against the GOLO diet, citing the requirement to purchase and use a dietary supplement as a red flag. Additionally, multiple nutritionists have admonished the GOLO diet for lacking transparency around what the diet actually involves food-wise.
According to the brand, the GOLO For Life Plan encourages foods like healthy fats and carbohydrates that balance hormone levels and support metabolic health. Read our GOLO Diet review for more information on this weight loss method.
It claims to help dieters lose weight fast without being hungry. However, some nutrition professionals criticize the Dukan diet for being complicated, eliminating lots of healthy foods and posing a health risk due to its high protein content.
Some experts even consider the Dukan diet to be a fad diet. The Dukan eating plan is divided into four phases: the attack phase, the cruise phase, the consolidation phase and the stabilization phase.
A detailed description of each phase can be found in the Dukan Diet book. The Dukan diet includes every type of lean meat, including beef, pork, lamb, lean cuts of red meat, chicken, fish and shellfish.
It also encourages plant-based proteins, such as soy, tofu, tempeh and seitan. Fat-free dairy products like cottage cheese, milk, cream cheese, Greek yogurt, sour cream and ricotta are also recommended.
Oddly enough, the Dukan diet discourages the consumption of fruits and vegetables. It also strictly limits carbohydrates and grains other than oat bran , sugars, fats and alcohol. As a carbohydrate-restricted diet, the Dukan diet has the potential to spur nutritional ketosis, a metabolic state in which the body uses fat, rather than glucose, as its primary source of energy.
Individuals interested in trying an unconventional diet plan with strict rules may find the Dukan diet to be a worthwhile expedition. Most weight loss diets are, effectively, just a healthier or lower-calorie way of eating, which makes them generally safe for many people.
However, extreme weight loss diets intended to promote rapid weight loss come with added health risks. Choosing the best weight loss diet for you requires finding one that gels with your lifestyle and accommodates your personality. It also helps if it aligns with your food preferences.
Consider your health status and budget, as well. Ultimately, you have to set realistic expectations based on everything you know about yourself. What motivates you? Are you organized enough to keep a daily food log? How much spare time can you dedicate to your weight loss goals?
Are you willing to count calories every meal? How well can you control your food cravings? The more honest you are with yourself, the better your chances of finding an effective weight loss plan that delivers the results you want. For best results, consult your healthcare provider or a registered dietitian about your weight loss goals for additional guidance on choosing the best weight loss diet for your overall health.
In general, it is best to avoid diets that call for extreme calorie restrictions below 1, a day in women or 1, a day in men , as well as those that lack guidance on how to maintain a balanced nutritional profile during calorie restriction.
Our criteria for choosing the best diets to promote weight loss depend on several factors. They include:. Learn more about our product review process. Drinking only water can help with weight loss by significantly lowering your daily intake of calories, carbohydrates and sugar.
TRY IT: Twists to Your Overnight Oats. You may have noticed kefir hanging out in the grocery store next to the yogurt, and wondered what it is: Tart and tangy, kefir is a fermented milk drink that has been around for more 2, years. Since kefir is fermented, it's a rich source of probiotics , which help regulate a healthy gut—it also contains other important nutrients such as protein.
One cup of kefir has a little more than calories and 10 grams of protein depending on the brand and variety—that's a lot of nutrition bang for your calorie buck.
Keeping your gut healthy with the probiotics in kefir can also help you lose pounds; recent studies suggest that there may be a relationship between gut health and a person's ability to lose weight.
Kefir provides diverse probiotics good bacteria to help balance the microbiome, which in turn yields tremendous digestive benefits. Kefir can be enjoyed straight from the bottle, added to smoothies and used in overnight oats or chia pudding choose the plain varieties with no added sugar.
Raspberries are one of the tastiest and most cheerful-looking berries, but that's not all—t hey boast a whopping 8 grams of fiber per cup, making them the perfect low-calorie nutrient-dense food. Add them to oatmeal, yogurt or a smoothie to make your breakfast feel even more substantial.
One cup has only about 64 calories. Animal studies conducted by researchers at Oregon State University found that the consumption of the equivalent of one serving of raspberries daily curbed weight gain in mice, even when they ate an unhealthy and high-fat diet.
And since raspberries are free from added sugar, they are a great natural way to sweeten practically any recipe, including baked goods and breakfast bowls.
They add great vibrant color to smoothies and a refreshing bite in muffins too. A delicious staple of Mexican and Cuban cooking, black beans are loaded with fiber, folate, potassium and protein, making them an excellent and versatile part of any weight-loss plan.
One cup of low-salt black beans has calories, This makes black beans one of the best ways to get protein on a plant-based diet, so much so that the U.
Dietary Guidelines for Americans counts black beans as both a vegetable and a protein! You can also reduce sodium by rinsing canned beans in a colander before cooking or eating them.
Some favorite ways to incorporate beans into your routine: mix them into a salad or salsa for extra heft and protein, cook into a veggie chili, or cook up a batch of delicious black bean and quinoa soup.
If you want a crunchy, filling snack to grab on the go, skip the chips and munch on tasty walnuts, which are rich in heart-healthy monounsaturated fats.
One ounce comes is less than calories and provides 4 grams of protein and 2 grams of fiber. But they have an even more important role in helping manage weight: After munching on walnuts, you'll feel fuller than you would with other snacks.
Research has established that walnuts, in particular, help to curb cravings that you may experience in between meals. Walnuts also offer over twice the amount of antioxidant polyphenols than many other nuts, including peanuts and tree nuts, as shown by initial studies.
Research findings show that when compared to control diets, walnut-enriched diets resulted in significantly greater decreases in total and LDL cholesterol and triglyceride, too. They also contain prebiotics that have been shown to positively impact gut bacteria. Enjoy walnuts on their own or add them to grain dishes like quinoa, wheat berries or couscous.
Chopped walnuts can be folded into ground meat dishes, and they are great to use for added texture and crunch in baked goods. Moist, flavorful salmon should be the centerpiece of any weight-loss plan. According to recent research , when combined with a calorie-controlled diet, eating seafood such as salmon may increase weight loss.
The versatile pink fish is fairly low in calories, at less than for a 3-ounce serving, and it's packed with essential omega-3 fatty acids, which we need to get regularly from our diet, since our body can't produce them.
These nutritious fatty acids can contribute to a healthy heart as well as benefit cholesterol, triglycerides, inflammation and even blood clotting. Plus, the combo of healthy fats and protein in salmon make it extremely satisfying.
Opt to bake or air-fry your salmon , as you won't need to use much oil. Get creative with different herbs and spices whenever you can, as this will encourage you to cut back on high-sodium staples and avoid the salt shaker, a major player in weight gain.
We love basil, cilantro, rosemary, sage, tarragon, mint, oregano and black and red chili peppers, to name a few. You can enjoy salmon on its own or transform it into something creative like delicious salmon burgers. Canned salmon can be a great option to have on hand for last-minute lunch salads.
Just stick to varieties with lower amounts of sodium when possible. TRY IT: Easy Salmon Recipes. Take a pass on the iceberg lettuce, and instead head straight for the darker greens when you're shopping the produce aisle.
Spinach, kale and other dark leafy greens are low-calorie and low on the glycemic index, making them ideal foods for achieving and maintaining a healthy body weight. More importantly, adding more green veggies to a balanced diet can increase dietary fiber intake, improve digestive health and assist in weight management.
Plant-based foods that are rich in nutrients and fiber, like dark leafy greens, help enhance satiety. Kale is virtually fat-free and a single cup contains about 30 calories, alongside good amounts of vitamins A, K, C, B6, calcium, potassium and magnesium.
Spinach is loaded with minerals like potassium which can help offset the effects of sodium. Whether tossed as a salad or sautéed as a side for dinner, dark leafy greens are a no-brainer to include in your diet.
Add them to smoothies for more bulk and a dose of both fiber and key vitamins and minerals. TRY IT: Different Ways to Eat Kale. Eggs aren't just for breakfast anymore. Omelettes, shakshuka and veggie-forward skillet scrambles can be satisfying, delicious dinners.
And the best part is that s ome initial research indicates that eggs, which are low in calories and rich in other dietary nutrients , may aid in weight loss over time.
Even adding a hard-boiled egg atop a salad at lunch can help keep you full until dinner. While you may be tempted to skip the yolk and stick with egg whites to cut down on calories, the yolk is extremely nutrient-dense.
Egg yolk contains filling healthy fats as well as special nutrients like choline and vitamin D. The small calorie investment per yolk will provide a big bang for your buck and keep you fuller longer.
Plus, an entire egg is only about 70 to 80 calories. Experiment with a wide variety of egg recipes like jammy egg toast, breakfast burritos, frittatas and more. Better yet, simply hard-boil a batch to enjoy as a snack.
When you want something tasty to snack on at the movies, skip the buttery popcorn, and bring a bag of pistachios instead. They'll fill you up far faster, because they're packed with 6 grams of plant protein per serving and they fuel your body with essential amino acids.
Pistachios also provide 3 grams of fiber per serving at only calories per ounce. And unlike some other nuts, you can eat more than just a few before hitting your max: There are 49 pistachios in one serving, compared to 23 almonds or 18 cashews, making them feel like a more substantial snack.
When you're buying pistachios, go for the ones still in the shell. Here's why: Initial research published in the journal Appetite found that the process of shelling pistachios signaled snackers to slow down — the shells themselves served as a reminder of how much they had already eaten.
If you don't want to shell your own nuts, you can buy pistachios without shells to add to salads or to grind up and use as a crust on fish or chicken. Pistachios also make a great addition to pesto.
One of the best ways to whip up a healthy lunch that will help you lose weight is to keep a stash of cooked quinoa in the fridge, and add in fresh veggies, herbs, and beans. Quinoa, a naturally gluten-free whole grain, is extremely high in fiber. But more importantly, it's a complete protein source—unusual for a vegan food—which means it contains amounts of all nine essential amino acids.
Best of all, quinoa provides a filling and nutrient-rich alternative to refined carbohydrates like white pasta. Bonus: It doesn't totally disrupt blood sugar levels due to its low glycemic index. All in all, quinoa is a must-add to any kitchen to promote sustained weight management.
Quinoa is available in several varieties including red, black and white. It has a beautiful nutty flavor and is great as a side dish, substituted for rice in stuffed peppers and even incorporated into breakfast bowls as a sub for oats. If you're trying to lose weight, you may think you have to avoid fats, such as those in creamy, delicious avocados.
But fat is not the enemy! It is a crucial part of any eating plan. The trick is to choose good-quality, healthy fats—and a vocados, which are loaded with fiber, vitamin E, lutein and monounsaturated fatty acids, fit that role perfectly.
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