To help you with the diet selection process, below are the currently most popular diets and their pros and cons. Read this article to find out which plan is best for you and which you should avoid.
Ketogenic diet (keto)
These symptoms are a common part of the so-called “keto flu,” which experts say occurs when the body adapts to burning fat instead of carbohydrates for fuel.
Pro tip: If you’re planning a diet, check out our complete list of keto diets and read about the healthiest fats for keto diet followers.
paleo diet
Not getting enough bone-strengthening nutrients such as calcium can increase your risk of osteoporosis (bone loss).
atkins diet
This low-carbohydrate, high-protein diet has been around for decades. In fact, some say the keto diet is the new Atkins, although these popular low-carb plans are markedly different.
This diet is low in carbohydrates and may not be suitable for people who use insulin or have diabetes. It is also high in protein, so people with kidney disease should avoid it.
dash diet
“This is a great way to eat that I highly recommend to many of my clients and model my own life after,” says the author, who has a private practice in San Diego. Fertility treatment food cookbook. “Low-sodium foods are recommended because the premise of the diet is designed to help people with high blood pressure. But given that most Americans consume more than their daily salt intake anyway, it’s no surprise that nutritionists recommend this eating style for the treatment of a variety of conditions, including heart disease and obesity.”
mind diet
Some research supports this idea, including one that found an association between eating a MIND diet and a lower risk of dementia, but more research is needed.
low carb diet
south beach diet
There is little recent research on the weight loss effects of the South Beach Diet. However, previous studies of people with metabolic syndrome who went through the first two stages of dieting found that although they lost significant weight, they experienced higher levels of hunger during the diet.
Like other low-carbohydrate diets, the South Beach Diet is not suitable for children or pregnant or breastfeeding women.
intermittent fasting
Intermittent fasting can vary from fasting for a few hours each day to fasting for a full 24 hours once or twice a week. “If you want to break a habit like eating late at night, stopping eating early in the evening and fasting overnight may help,” says Hultin. “There are many different types of intermittent fasting, so it’s important to choose the one that works for you and your lifestyle.”
“Intermittent fasting can be very difficult when your schedule changes from moment to moment,” adds Hultin. “If you’re traveling and you cross time zones, it can be very difficult to follow. It may be best for people with more stable lives.” Intermittent fasting is not safe for people with type 2 diabetes, children, pregnant or breastfeeding women, or people with a history of eating disorders.
Dubrow Diet (16:8 Diet)
This meal plan takes a whole foods approach and calls for avoiding processed and packaged foods, refined carbohydrates and desserts in general. One downside is that this plan limits nutritious complex carbohydrates.
WW (formerly Weight Watchers)
In September 2018, Weight Watchers International announced it would change its name to WW, in what many news outlets called a rebranding effort. Their goal is not just to lose weight, but to take a healthy approach to diet and lifestyle.
This meal plan has been around for years, with Oprah being one of its most notable proponents. According to WW’s website, Gene Nidetch founded the organization in the early 1960s. This has been repeated many times and the latest version is WW PersonalPoints. This plan includes a personal assessment that takes into account several lifestyle factors to provide a comprehensive and holistic approach to weight loss and personal points.
plant based diet
vegan and vegetarian meals
pescatarian diet
flexitarian diet
A flexitarian diet can be thought of as a plan for part-time vegetarians. In this approach, plant proteins, whole grains, nuts, seeds, fruits and vegetables are the staples, with the occasional addition of meat dishes.
This diet is less restrictive than traditional vegan or vegetarian diets, so it can be easier to follow, which is why it ranks number two. US News & World ReportThe easiest diet category. Since you’ll be eating meat from time to time, you may also be at lower risk for the aforementioned nutrient deficiencies that vegetarians and vegans can face.
Although there is not enough research on this dietary approach, us news Because of its emphasis on plants, it notes that people who follow a flexitarian diet tend to weigh less than meat eaters and have a lower risk of certain diseases such as heart disease and diabetes.
mediterranean diet
The Mediterranean diet aims to reflect the dietary patterns of people living in the Mediterranean region. So eat plenty of vegetables, fruits, olive oil, fish, nuts, beans, and legumes, and keep red wine and dairy products in moderation. “Diets like the Mediterranean diet are sustainable, proven to improve health, and are not restrictive or short-term,” Ash says.
whole 30 diet
According to the Whole30 website, this popular diet program is quite restrictive and you should definitely avoid grains, legumes, most dairy products, added sugars, and alcohol for the first 30 days. The goal is to “reset” your body and adopt eating habits that will lead to weight loss. While there are benefits to cutting out added sugar and alcohol, all restrictions can prove difficult and lead to nutritional deficiencies and eating disorders.
mayo clinic diet
anti-inflammatory diet
Although not necessarily done for weight loss per se, anti-inflammatory diets are rich in whole foods (including fresh fruits and vegetables) and low in packaged, processed foods (like fries and pastries), so you may be able to lose weight with this approach as well.
Typically, people follow this diet to prevent or treat chronic diseases such as heart disease, diabetes, arthritis, depression, Alzheimer’s disease, and cancer. This is prudent given that inflammation is associated with increased risk of several chronic health conditions.
Adopting this diet is relatively easy. There is no emphasis on calorie or carbohydrate counting, and no specific protocols are required. Rather, it’s about the quality of what’s on the plate. “An anti-inflammatory diet focuses on foods that contain nutrients that calm systemic inflammation in the body, such as herbs, spices, teas, and cocoa. Another benefit of this diet is that it focuses on seasoning, so it can be very flavorful,” Hultin added. anti-inflammatory diet meal preparation.
low FODMAP diet
The low FODMAP diet is not intended for weight loss and is highly restrictive, so it is only recommended by doctors for short periods of time.
intuitive eating
Unlike commercial diet plans, intuitive eating doesn’t require you to buy specific brands of packaged foods. And unlike fad diets, you don’t have to count macronutrients or calories.
Instead, this approach allows you to eat everything and requires you to check your body regularly to know when you’re full. It sounds simple, but it can be a sustainable way to approach nutritious eating for weight loss and other purposes, say Evelyn Tribor, a practicing physician in Newport Beach, Calif., and Elise Resch, R.D., who coined the term “intuitive eating” in 1995.
(Tribole and Resch co-authored the groundbreaking book Intuitive Eating: An Innovative Program That Worksand their recent book, Intuitive Eating Workbook: 10 Principles for Cultivating a Healthy Relationship with Food. )
Diet that makes you feel full
Like intuitive eating, the satiety diet is not rigid. The main requirement is to eat whole foods such as apples, oatmeal, peppers, and salads. The idea is that these fiber, protein, and fat-rich foods promote satiety and prevent you from overeating.
There’s good science behind favoring these foods over packaged foods. In fact, many studies have shown that a diet high in protein and fiber (along with exercise) can increase satiety and may aid in weight loss efforts. One past randomized controlled trial found that obese men who followed a satiating diet (instead of a high-carbohydrate diet) lost more fat and weight and were more successful in sticking to their eating plan.
volume diet
Dr. Barbara J. Rawls, a veteran nutrition researcher, created volumetrics, an approach to eating that is very similar to satiety eating. Rolls, now director of the Human Ingestion Behavior Laboratory at Penn State University in University Park, Pennsylvania, argues that prioritizing whole, energy-rich foods, such as beans, whole grains, lean meats, and fresh fruits and vegetables, can help manage weight.
There is little research into whether volumetric diets are effective for long-term weight loss and maintenance. A 12-week clinical trial of 37 healthy adults found reductions in body weight and body mass index (BMI) while on a volumetric diet, but the study was too small and too short to determine its durability and effectiveness.
nutrisystem diet
If you don’t want to deal with calorie counting, macronutrient monitoring, or meal planning, the Nutrisystem diet may be a good option. With this meal plan, you sign up to have pre-made, low-calorie meals delivered to your home, as described on the website. (Nutrisystem foods are also available for purchase on Amazon.)
Nutrisystem has a fixed amount of calories in each meal based on your age, gender, and dietary requirements. Generally, the macronutrient composition of the diet is high in protein, with moderate amounts of carbohydrates and fat.
A key factor in losing weight with this diet is a calorie deficit. Nutrisystem meals are designed to provide you with 1,200 to 1,500 calories per day, allowing you to lose weight while staying nourished.
Please note a few things before you run it. Most of the studies on the effectiveness of this diet have been funded by Nutrisystem, and while these studies have reported short-term weight loss in participants, evidence regarding long-term maintenance is somewhat limited.
Also, Nutrisystem meals cost at least about $300 per person per month. We recommend making your plate tastier by adding fresh fruits and vegetables, nutrient-dense carbohydrates, and what the plan calls “extras” or “free foods” (like condiments and add-ons). Finally, a large portion of the diet consists of prepackaged foods, which may not be appealing to those who enjoy preparing fresh foods on a regular basis.
slim fast diet
As the name suggests, the SlimFast Diet claims that you can lose weight quickly by limiting your food intake to SlimFast brand shakes for breakfast and lunch, your favorite low-calorie meal (500-600 calories) for dinner, and three 100-calorie snacks per day. (Amazon, Walmart, and Target sell SlimFast shakes and bars.)
Although it may sound complicated, the weight loss mechanism of this diet is simple. According to the SlimFast website, limit your daily calorie intake to 1,200 calories for women and 1,600 calories for men to get you on track for moderate weight loss initially. Over time, the rate of weight loss may slow as your body gets used to the new routine. Once you reach your goal weight, you can replace one of your daily shakes with a second “sensible” meal of your choice.
The Slim Fast diet comes in several categories, including the Slim Fast Keto Diet and the Slim Fast Diabetic Weight Loss, depending on your dietary needs. You’re likely to lose weight if you follow this diet, but the plan’s reliance on shakes may seem unappealing or repetitive. Also, shakes and snacks are highly processed, so to lose weight healthily, you need to balance your diet with nutritious whole foods like fruits, vegetables, and whole grains.
nordic diet
This meal focuses on the traditional diet of people living in the Nordic countries such as Denmark, Finland, Iceland, Norway, and Sweden. Overall, this eating pattern focuses on whole foods, is plant-based, and features lots of seafood. It also emphasizes sustainability in food choices.
Generally, this diet requires you to make most of your food at home and avoid processed foods, both of which are significant changes and can be a barrier for some people.
blue zone diet
The so-called “Blue Zones” are five locations around the world where residents are 10 times more likely to live to 100 than the average American. They are Okinawa, Japan. Sardinia, Italy. Nicoya, Costa Rica. Ikaria, Greece. and Loma Linda, California. The traditional diets enjoyed in these places are a major factor in their impact on longevity.
Research also shows that eating more plant-based foods, which often have anti-inflammatory properties, is associated with a lower risk of heart disease and death from any cause in middle-aged adults. This is a plan that focuses on eating more nutritious foods rather than overt weight loss. Depending on your previous diet, you may lose weight, especially if you’re reducing your overall calorie intake.
whole foods diet
No, this isn’t a reference to eating all the food from the grocery chain Whole Foods. Rather, this diet asks you to prioritize the least processed forms of whole foods (such as fruits, vegetables, legumes, whole grains, lean meats, nuts, and seeds) while avoiding overly processed foods.
The whole foods diet is more of a guideline than a diet with set rules. There’s no official definition of the diet, and there’s limited data on how it’s practiced, so it’s open to interpretation for each dieter (which is a big plus, since it’s relatively easy to implement).
Research shows that consuming ultra-processed foods can lead to excessive calorie intake, which can lead to weight gain. A randomized controlled trial conducted in 2017 found that people who consumed plant-based whole foods had a significant improvement in their BMI compared to a control group after six months.
However, not all processed foods are created equal. Lightly processed foods, such as frozen fruit with no added sugar or canned beans without added salt, are nutritious and convenient, and can help you stick to a nutritious diet. With a whole foods diet, it’s more important to avoid ultra-processed foods such as frozen dinners, cakes, cookies, sugary drinks, potato chips, and processed meats.
People with a history of disordered eating may want to avoid this plan, as it can make it easier to become overly obsessed with clean eating and the ingredients in each meal.
Elimination or elimination diet
A food elimination diet is a two-step eating plan. Phase 1 involves stopping eating certain foods or food groups for a specific period of time. Phase 2 is to slowly introduce them back into the diet one at a time and watch for symptoms to return.
If you experience symptoms during reintroduction, you can learn what types of foods (or portions) are causing your symptoms. Common foods that may be eliminated include dairy, wheat, eggs, soy, tree nuts, and shellfish.
Common elimination or elimination diets include low FODMAP diets, gluten-free diets, and lactose-free diets. Implementing an elimination diet can be difficult, and it’s important to connect with a knowledgeable dietitian who can guide you through it.
HMR diet
According to the Diet Association’s website, HMR stands for Health Management Resources and is a diet method that has been around for more than 30 years.
Ranked as the 9th best rapid weight loss diet by. US News & World Reportthe HMR diet is a low-calorie diet that relies on HMR portioned shakes and entrees, as well as fruit and vegetable substitutes.
The purpose of the diet is to promote rapid weight loss. After you lose weight, you enter a maintenance phase that helps you slowly move from meal replacement to cooking and purchasing your own food. Research on the effectiveness of the HMR diet is limited, and the cost of additional meal replacements and additional fruits and vegetables must be considered.
If you have a medical condition, consult your doctor before starting a low-calorie diet like the HMR diet.
asian food
Although there is no official “Asian diet,” this meal plan is based on the traditional eating habits of people living in Asian countries. Overall, this diet emphasizes plant-based foods and minimizes dairy and red meat intake. Specifically, the focus is on rice, noodles, fruits, vegetables, legumes, soybeans, nuts, seeds, and tea. You can also consume alcohol from time to time. Making these comprehensive changes to your diet can help improve your health.
Although there is not a wealth of data available on Asian-style diets, there is some evidence to suggest that people living in these regions benefit from some elements of the diet, such as the focus on fish in Japan.
Ornish diet
The Ornish Diet is an eating plan that focuses on sustainable, long-term lifestyle changes. According to the program’s website, the plan prioritizes plant-based foods such as fruits, vegetables, legumes, whole grains, and low-fat or fat-free dairy products. This is a low fat diet. So fat only makes up 10 percent of your daily calorie consumption. Avoid saturated fats and consume healthy fats found in fatty fish, nuts, and seeds. We also recommend implementing healthy lifestyle changes, such as managing stress with meditation or yoga, or adding 30 minutes of exercise to your daily routine.
US News & World Report The Ornish diet is consistently listed as one of the most nutritious meal plans for heart health, noting its weight loss potential due to its focus on whole foods and plant-based foods.
optavian diet
Optavia Diet, formerly known as Medifast, is a commercially available meal plan that comes with prepackaged meals. According to Optavia’s website, there are three plans designed to help you lose or maintain weight. Proponents say the Optimal 5&1 Plan can lead to weight loss of 12 pounds in 12 weeks, but there are no rigorous studies on the Optavia diet.
Additionally, some registered dietitians argue that the dietary approach does not teach people how to make long-term dietary and lifestyle changes.
climate change diet
jenny craig diet
The Jenny Craig Diet is a weight loss program that requires you to purchase food from a specific meal plan, such as prepared meals, snacks, bars, and shakes. (Packaged Jenny Craig foods are available for purchase on the brand’s website and on Amazon.)
With this plan, you don’t have to worry about counting calories. Calories and macronutrients are already taken into account in the dietary program. Some studies have found that people who practiced Jenny Craig lost weight over 12 months, but it can be expensive and doesn’t teach you long-term eating habits to maintain weight loss.
green mediterranean diet
One study found that consuming a green Mediterranean diet was better at supporting heart health than a traditional Mediterranean diet or a control group. (Both types of Mediterranean diets promoted similar weight loss of about 12 to 14 pounds over six months.)
longevity diet
The Longevity Diet, developed by Dr. Valter Longo, director of the Longevity Institute at the University of Southern California, involves increasing intake of whole grain carbohydrates, plant-based proteins and fats, limiting eating to 12 hours a day, and intermittent long periods of fasting.
“Studies conducted by people like Dr. Longo and the Blue Zones Project provide compelling evidence for the effectiveness of longevity diets,” Hultin says. She agrees with dieters’ calls to eat more plant-based foods, but recommends consulting a registered dietitian first before going on a fast.
vegetarian keto diet
The keto diet, a high-fat, low-carb plan, is known for its pro of fatty meats (bacon!), but the vegetarian keto diet turns that idea on its head. A vegetarian keto diet focuses on plant foods high in healthy fats, such as chia seeds, avocado, olive oil, and nuts, as well as cheese and eggs.
For vegetarians who rely more on high-carb foods like pasta and crackers, changing your diet in this way can lead to weight loss, but it can feel very restrictive and put you at risk for nutritional deficiencies.
Keto diet and intermittent fasting
However, you should consult your health care provider before combining these approaches, especially if you have diabetes and meal timing is important to your blood sugar control or medication schedule.
