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Every year, millions of adults in the United States try to lose weight
Along with exercise, dieting is one of the most common methods used to promote weight loss.
However, not all diets are created equal, which can make it challenging to find a weight loss program that’s safe, sustainable, and effective.
This article looks at 15 of the best weight loss programs of 2023.
The weight loss programs below were chosen based on the following criteria:
Nutritional quality: Weight loss programs are nutritionally balanced and designed to meet nutritional needs. Sustainability: Weight loss programs are not overly restrictive, are easy to stick with, and are designed to support long-term weight loss.Effectiveness for weight loss: Weight loss programs have all been studied for their ability to promote weight loss.Additional health benefits: In addition to supporting weight loss, some programs may offer health benefits for other conditions.Dietitian review: All of the programs below were reviewed by registered dietitians Rachael Ajmera, MS, RD, and Kelli McGrane, MS, RD. Vetting: The programs and products on our list have been vetted to ensure that they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process .Because some people like structured programs and others prefer more flexibility, our list includes a mix of commercial diets and lifestyle dietary patterns.
How it works: The Mediterranean diet is a flexible plan that doesn’t exclude any foods or food groups entirely and instead focuses on specific foods to enjoy as part of a balanced diet. Requires a monthly membership or subscription: no Price: diet is free; cookbook costs around $26 on Amazon Healthline's review Inspired by the eating patterns of the Middle East and countries like Italy, Spain, and Greece, where ingredients like olive oil, dates, grains, and nuts were eventually exported, a well-rounded Mediterranean diet should include plenty of fruits, vegetables, whole grains, nuts, seeds, proteins, and healthy fats.
Meanwhile, the diet restricts red meat, added sugars, and heavily processed and refined foods.
Other components of the Mediterranean diet include enjoying red wine in moderation, sharing meals with family and friends, and eating plenty of heart-healthy fats, such as olive oil.
If you’re looking for an easy resource to help you get started on the Mediterranean diet, you can check out “The Complete Mediterranean Cookbook,” which features a variety of delicious recipes and in-depth information about the diet.
Effectiveness
Although it isn’t specifically designed for weight loss, many studies have demonstrated that following the Mediterranean diet could lead to weight loss .
Plus, other research suggests that the Mediterranean diet may help prevent chronic conditions, such as type 2 diabetes and heart disease.
Read more about the benefits of the Mediterranean diet and how to follow it in our comprehensive guide.
Pros & cons flexible and easy to follow may protect against chronic conditions doesn't eliminate any foods entirely not ideal for people who prefer structured programs with more detailed guidelines encourages red wine in moderation, which some people may need to avoid flexible and easy to follow may protect against chronic conditions doesn't eliminate any foods entirely not ideal for people who prefer structured programs with more detailed guidelines encourages red wine in moderation, which some people may need to avoid Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods
How it works: Plant-based diets emphasize enjoying a variety of plant foods while limiting consumption of animal products. Requires a monthly membership or subscription: no Price: diet is free; cookbook costs around $14.50 on Amazon Healthline's review Unlike vegan and vegetarian diets, most plant-based diets don’t eliminate meat or animal products entirely.
Instead, these foods are enjoyed only in moderation and are not generally considered the main focus of the diet.
To learn more about plant-based diets, you can check out the book “The Plant-Based Diet for Beginners” by Gabriel Miller, which offers a variety of resources, including recipes and shopping lists.
Effectiveness
Plant-based diets are particularly rich in fiber — the parts of plant-based foods, such as fruits, vegetables, and whole grains that are resistant to digestion. Fiber helps keep you full between meals and can therefore promote weight loss.
Research suggests that plant-based diets may be more effective for weight loss than conventional diets and may even lead to greater improvements in blood sugar levels, cholesterol levels, and inflammation.
Learn more about how to follow a plant-based diet, including a sample 1-week meal plan, in our detailed beginner’s guide .
Pros & cons less restrictive than vegan or vegetarian diets encourages nutrient-dense plant foods associated with decreased inflammation and improved blood sugar and cholesterol levels less structured than other weight loss programs may require careful planning to ensure nutritional needs are being met less restrictive than vegan or vegetarian diets encourages nutrient-dense plant foods associated with decreased inflammation and improved blood sugar and cholesterol levels less structured than other weight loss programs may require careful planning to ensure nutritional needs are being met Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods
How it works: WeightWatchers is a well-known diet program that uses a points-based system to promote long lasting, sustainable weight loss. Requires a monthly membership or subscription: yes Price: plans start at $15 per month Healthline's review On WeightWatchers, each food and drink is assigned a Points value based on its nutritional content, and each member is allotted an individualized Points budget each day.
Some foods are also considered ZeroPoint foods, meaning they don’t count toward your daily Points budget.
WeightWatchers may be a good option for people who want a little more structure and guidance for weight loss while still being able to dine out and enjoy their favorite foods.
Memberships start at $15 per month and include access to the digital app, which provides tracking tools, educational resources, and community forums to help you reach your goals. WeightWatchers also offers plans with access to in-person workshops and 1-on-1 coaching.
Effectiveness
According to WeightWatchers, members can expect to lose 1–2 pounds (lb) (0.5–1 kilograms [kg]) per week, though this will vary from person to person.
Some studies from 2017 and 2021 have also shown that WeightWatchers is beneficial for promoting long-term, sustainable weight loss.
However, one study was funded by WeightWatchers, which may have influenced the results.
Pros & cons customized to fit your needs using points-based system offers several plans, some of which include group workshops or personal coaching simple and flexible may be more expensive than other diet programs, depending on the plan you choose requires use of a smartphone or tablet customized to fit your needs using points-based system offers several plans, some of which include group workshops or personal coaching simple and flexible may be more expensive than other diet programs, depending on the plan you choose requires use of a smartphone or tablet Product details Food tracking: yes Support: community features, health coaching, app, meal plans, recipes, goal setting Nutritional quality: based mostly on whole foods Food tracking: yes Support: community features, health coaching, app, meal plans, recipes, goal setting Nutritional quality: based mostly on whole foods
How it works: Noom is a digital app focused on promoting long-term, sustainable weight loss by helping users build healthy habits. Requires a monthly membership or subscription: yes Price: plans start at $59 per month Healthline's review Noom requires a monthly subscription to use, which starts at $59 per month. Your subscription includes access to a virtual coaching team, interactive daily lessons, food and activity tracking tools, and a library of recipes.
The program encourages users to log their daily intake in the app and prioritize foods with a low calorie density. Foods are categorized as orange, yellow, or green based on their nutritional value.
Noom also encourages other healthy habits, including regular physical activity and increased water intake.
Learn more about Noom in our hands-on review.
Effectiveness
To promote weight loss, Noom helps users reduce their calorie intake by encouraging consumption of foods with a low calorie density.
According to Noom’s website, users can generally expect to lose 1–2 lb (0.5–1 kg) per week, though this may depend on several factors, including your starting weight, diet, goals, and activity level.
Limited research suggests that the diet could be effective for weight loss and may help reduce the number of binge eating episodes in adults with binge eating disorder.
However, it’s worth noting that an author of one of the studies above works for Noom, and this could present a conflict of interest.
Pros & cons no foods completely off-limits includes support from virtual coaching team provides daily lessons and tools to promote weight loss requires smartphone or tablet to use relatively expensive compared with other plans focuses more on weight loss than overall health may set users' initial calorie goals too low no foods completely off-limits includes support from virtual coaching team provides daily lessons and tools to promote weight loss requires smartphone or tablet to use relatively expensive compared with other plans focuses more on weight loss than overall health may set users' initial calorie goals too low Product details Food tracking: yes Support: community features, health coaching, app, meal plans, recipes, goal setting Nutritional quality: based mostly on whole foods Food tracking: yes Support: community features, health coaching, app, meal plans, recipes, goal setting Nutritional quality: based mostly on whole foods
How it works: PlateJoy is a meal planning app designed by dietitians to help make healthier eating easier and more convenient than ever. Requires a monthly membership or subscription: yes Price: starts at $4.99 per month when you sign up through Healthline; $13 per month otherwise Healthline's review PlateJoy is one of the most customizable meal planning apps, as it builds weekly menus to fit your schedule, dietary preferences, and health goals.
You can even specify portion sizes for each member of your household and select recipes based on the types of kitchen equipment you have on hand.
In addition to a weekly meal plan, the app provides curated shopping lists, which you can bring with you to the store or sync with popular grocery delivery services, such as Instacart and Amazon Fresh .
PlateJoy typically costs $12.99 per month, but if you sign up through Healthline, you can subscribe for just $4.99 per month.
Read about our experience trying PlateJoy in this hands-on review.
Effectiveness
Although there are no studies on the effectiveness of PlateJoy specifically, meal planning has been associated with successful weight loss, a reduced risk of obesity, and improved diet quality.
The app also offers options for people following plant-based and ketogenic diets, two diet patterns that have been associated with weight loss.
Plus, PlateJoy provides detailed information on the nutritional content and ingredients for each recipe and includes Balanced Plate badges to aid in building a nutritionally balanced meal plan.
Pros & cons customized weekly meal plans virtual pantry and curated shopping lists to help reduce food waste good for individuals and families Balanced Plate badges to make it easier to build nutritionally balanced meal plans includes some recipes that may be more time consuming to make requires monthly subscription cost customized weekly meal plans virtual pantry and curated shopping lists to help reduce food waste good for individuals and families Balanced Plate badges to make it easier to build nutritionally balanced meal plans includes some recipes that may be more time consuming to make requires monthly subscription cost Product details Food tracking: no Support: app, meal plans, recipes Nutritional quality: based mostly on whole foods Food tracking: no Support: app, meal plans, recipes Nutritional quality: based mostly on whole foods
Best with GLP-1 medication support How it works: Calibrate is a comprehensive program that claims to support metabolic health and promote long-term weight loss through a combination of lifestyle changes and prescription medication. Requires a monthly membership or subscription: yes Price: plans start at $138 per month Healthline's review Calibrate’s weight loss program is divided into various levels, each of which covers information on the “Four Pillars of Metabolic Health”: food, sleep, exercise, and emotional health.
Members also have regular video calls with a personal coach to monitor their progress and set goals.
Calibrate prescribes GLP-1 medications for members. These injectable medications were originally developed to treat diabetes and have also been shown to support weight loss.
However, keep in mind that the program has strict eligibility criteria, most of which are related to your age, body mass index (BMI), and health status.
Additionally, the program is very expensive, with prices starting at $138 per month.
Read more about Calibrate in our dietitian’s review.
Effectiveness
According to a report published by Calibrate, members lost an average of 15% of their body weight after completing the 1-year program.
The program encourages many healthy habits that can support long-lasting weight loss, including regular physical activity, adequate sleep, and increased fiber and protein intake.
Additionally, the medications that the program prescribes have been shown to decrease food cravings and appetite, and enhance feelings of fullness, resulting in weight loss over time.
However, keep in mind that GLP-1 medications have been associated with weight regain after discontinued use. Some people may also experience side effects, such as nausea, diarrhea, and vomiting.
Therefore, before you sign up, it’s best to speak with a healthcare professional to determine whether Calibrate is a good option for you.
Pros & cons guarantees at least 10% weight loss encourages gradual diet and lifestyle changes doesn't exclude or eliminate any foods support from personal coach and initial visit with physician included in membership expensive strict list of eligibility criteria involves the use of injectable medication, which may be associated with side effects requires a 1-year membership guarantees at least 10% weight loss encourages gradual diet and lifestyle changes doesn't exclude or eliminate any foods support from personal coach and initial visit with physician included in membership expensive strict list of eligibility criteria involves the use of injectable medication, which may be associated with side effects requires a 1-year membership Product details Food tracking: no Support: health coaching, professional support (MD), app, recipes, goal setting Nutritional quality: based mostly on whole foods Food tracking: no Support: health coaching, professional support (MD), app, recipes, goal setting Nutritional quality: based mostly on whole foods
How it works: The Mayo Clinic diet is an eating plan originally developed by experts at the Mayo Clinic, a nonprofit hospital system that is considered a leader in medical research. Requires a monthly membership or subscription: yes, for digital platform Price: $19.99 per month for the digital platform Healthline's review The Mayo Clinic diet focuses on developing healthy habits that are important for people with diabetes, such as exercising daily and not skipping meals.
It also promotes nutritious ingredients, such as fruits, vegetables, whole grains, and healthy fats, while limiting added sugars and saturated fat from full-fat dairy and high fat meats.
The Mayo Clinic diet has a digital platform, which starts at $19.99 per month for an annual plan and includes educational content, food tracking tools, and sample meal plans for high protein, Mediterranean, and keto diets.
There’s also a book, “The Mayo Clinic Diabetes Diet,” which outlines guidelines specifically for diabetes.
Effectiveness
Although there aren’t any peer-reviewed studies on the Mayo Clinic diet specifically, studies show that following a diet high in fiber and low in saturated fat may aid weight loss. High fiber diets have also been linked to better blood sugar control.
The diet also encourages limiting intake of added sugar. While more research is needed, diets high in added sugar have been associated with a greater risk for obesity.
You can learn more about the Mayo Clinic diet on the Mayo Clinic’s website or find valuable information in books on the topic.
Pros & cons supports blood sugar management can be followed using guidelines outlined in book or online platform encourages healthy habits monthly subscription cost for digital platform supports blood sugar management can be followed using guidelines outlined in book or online platform encourages healthy habits monthly subscription cost for digital platform Product details Food tracking: yes Support: community features, app, meal plans, recipes, goal setting Nutritional quality: based mostly on whole foods Food tracking: yes Support: community features, app, meal plans, recipes, goal setting Nutritional quality: based mostly on whole foods
How it works: Low carb diets restrict the number of carbs you can eat per day and are often recommended to help manage certain conditions, such as type 2 diabetes and PCOS. Requires a monthly membership or subscription: no Price: diet is free; cookbook costs around $12 on Amazon Healthline's review Low carb diets vary in the number of grams of carbohydrates they permit each day.
Some low carb diets are more restrictive, such as the ketogenic diet, which involves decreasing daily carb intake to 20–50 grams .
However, other variations may be more flexible. Some allow up to 130 grams of carbs per day.
Low carb diets generally involve limiting or avoiding foods that are high in carbs or sugar, such as candy, bread, baked goods, and desserts.
In some cases, starchy vegetables, whole grains, and fruits that contain large amounts of carbs may also need to be restricted, depending on your daily allotment of carbohydrates.
If you’re looking for an easy and effective way to get started on a low carb diet, you can check out “The Easy Low-Carb Cookbook: 130 Recipes for Any Low-Carb Lifestyle,” which provides helpful tips and recipes for many types of low carb diet plans.
Effectiveness
Some research suggests that reduced sensitivity to insulin may play a role in the development of polycystic ovary syndrome (PCOS) .
For this reason, low carb diets are often recommended to improve insulin sensitivity and help manage PCOS symptoms.
Reviews published in 2017 and 2019 found that following a low carb diet could help increase weight loss, balance hormone levels, and improve fertility in women with PCOS.
Pros & cons could support insulin sensitivity and reduce PCOS symptoms several variations available provides structured guidelines may be very restrictive and difficult to follow, depending on the variation potential risk of constipation due to low fiber content could support insulin sensitivity and reduce PCOS symptoms several variations available provides structured guidelines may be very restrictive and difficult to follow, depending on the variation potential risk of constipation due to low fiber content Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods
How it works: Anti-inflammatory diets are rich in foods such as fruits, vegetables, nuts, seeds, and fatty fish. Requires a monthly membership or subscription: no Price: diet is free; cookbook costs $17 on Amazon Healthline's review Anti-inflammatory diets emphasize foods that provide important nutrients — such as antioxidants, polyphenols, and heart-healthy fats — that have been studied for their ability to reduce inflammation.
Anti-inflammatory diets also typically limit foods that contribute to inflammation, including highly processed products, fried foods, and sugar-sweetened beverages.
Dorothy Calimeris and Lulu Cook’s book “The Complete Anti-Inflammatory Diet for Beginners” is an excellent resource for more information on the anti-inflammatory diet.
Effectiveness
Research suggests that when paired with a reduced calorie regimen, diets high in anti-inflammatory foods, such as the Mediterranean diet, are effective for weight loss in people with PCOS and obesity.
Additionally, one older study found that following an anti-inflammatory diet could be beneficial for weight loss and may help balance hormone levels and improve menstrual cycle regularity in people with PCOS.
Learn more about the benefits of an anti-inflammatory diet and how to follow it in our comprehensive guide.
Pros & cons may reduce inflammation to improve symptoms of PCOS encourages nutrient-dense foods flexible and doesn't exclude any food groups completely not ideal for people who prefer programs that provide peer support and detailed guidelines not specifically intended to promote weight loss may reduce inflammation to improve symptoms of PCOS encourages nutrient-dense foods flexible and doesn't exclude any food groups completely not ideal for people who prefer programs that provide peer support and detailed guidelines not specifically intended to promote weight loss Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods
Best for heart health (tie) How it works: The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan intended to promote weight loss, reduce blood pressure, and protect against heart disease. Requires a monthly membership or subscription: no Price: diet is free; book costs $17 on Amazon Healthline's review The DASH diet, which stands for dietary approaches to stop hypertension, was developed by the National Heart, Lung, and Blood Institute and has been studied extensively for its many potential health benefits.
The DASH diet promotes nutritious foods, such as fruits, vegetables, lean proteins, and whole grains, and limits red meat and foods high in added sugar, salt, or fat.
More specifically, the DASH diet provides recommendations for the number of daily servings you should eat from each food group. It also recommends consuming no more than 2,300 milligrams of sodium per day.
Several books and resources on the DASH diet are available, including “The Dash Diet Weight Loss Solution” by Marla Heller, MS, RD. You can also check out this article to get started.
Effectiveness
According to a 2016 review of 13 studies, study participants who followed the DASH diet lost more weight and belly fat than those who followed other calorie-restricted diets for 8 to 24 weeks.
The DASH diet has likewise been shown to decrease levels of blood pressure, total cholesterol, and LDL (bad) cholesterol. High levels of all of these markers are risk factors for heart disease.
Pros & cons provides guidelines on specific foods and amounts to consume may reduce blood pressure levels might not be suitable for vegans, vegetarians, and people with certain dietary restrictions doesn't focus specifically on weight loss provides guidelines on specific foods and amounts to consume may reduce blood pressure levels might not be suitable for vegans, vegetarians, and people with certain dietary restrictions doesn't focus specifically on weight loss Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods
Best for heart health (tie) How it works: The Therapeutic Lifestyle Changes (TLC) diet is a plan developed by the National Cholesterol Education Program to support healthy cholesterol levels. Requires a monthly membership or subscription: no Price: free to download Healthline's review The TLC diet limits foods high in fat and dietary cholesterol and encourages foods high in soluble fiber, a type of fiber that dissolves in water. It stands for therapeutic lifestyle changes.
It also recommends consuming only enough calories to reach or maintain a moderate weight, though it doesn’t offer specific instructions for how to calculate the number of calories you might need.
Additionally, the diet recommends aiming for at least 30 minutes of moderate-intensity exercise daily.
Effectiveness
Increasing your intake of soluble fiber and adding more physical activity to your routine are two common strategies for promoting weight loss.
Plus, several older studies have found that the TLC diet can decrease levels of LDL (bad) cholesterol, reduce blood pressure, and enhance immune function.
Read more about the research behind the TLC diet here.
Pros & cons doesn't require avoiding any foods or food groups completely provides detailed guidelines on the nutrients you should focus on may support heart health and lower cholesterol levels encourages physical activity provides some outdated recommendations, such as limiting dietary cholesterol and saturated fat limited online resources or books available doesn't require avoiding any foods or food groups completely provides detailed guidelines on the nutrients you should focus on may support heart health and lower cholesterol levels encourages physical activity provides some outdated recommendations, such as limiting dietary cholesterol and saturated fat limited online resources or books available Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods
How it works: Intermittent fasting is an eating pattern that involves cycling between periods of eating and abstaining from food. Requires a monthly membership or subscription: no Price: diet is free; book costs around $11.50 on Amazon Healthline's review There are several variations of intermittent fasting, which differ based on the amount of time you fast and the frequency of fasting.
Although there are many styles and variations of intermittent fasting, most involve restricting food intake for 14–24 hours at a time.
One of the most popular types of intermittent fasting is 16/8 fasting, which involves limiting your food intake to an 8-hour period each day, typically by skipping breakfast or eating an early dinner.
Other variations involve fasting for a 24-hour period once or twice per week on nonconsecutive days or fasting on alternate days.
To learn more about intermittent fasting and how to incorporate it into your daily routine, you can check out “Fast. Feast. Repeat.” by Gin Stephens.
Effectiveness
Some older research suggests that intermittent fasting may be particularly beneficial for women during menopause.
It has been shown to increase weight loss to a similar extent as cutting calories, and it may also help boost fat burning, reduce insulin resistance, and stabilize blood sugar levels — which can be especially beneficial during menopause.
What’s more, older research suggests that intermittent fasting may help support mental health during menopause by enhancing self-esteem and reducing stress levels and symptoms of anxiety and depression.
Some studies suggest that intermittent fasting could affect men and women differently and that women may be more sensitive to the effects of fasting.
Therefore, women may benefit from a more relaxed approach to fasting, which could include intermittent fasting just a few times per week, consuming a small number of calories during fasts, or limiting fasting periods to 14–16 hours at a time.
Be sure to also follow a healthy and balanced diet during nonfasting periods to maximize the potential benefits.
Pros & cons simple and flexible doesn't limit any food groups may be beneficial for menopause several variations available doesn't offer guidance on which foods to eat and avoid during nonfasting periods women may be more sensitive to effects of fasting not suitable for everyone simple and flexible doesn't limit any food groups may be beneficial for menopause several variations available doesn't offer guidance on which foods to eat and avoid during nonfasting periods women may be more sensitive to effects of fasting not suitable for everyone Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods
How it works: A pescatarian diet is a mostly plant-based diet that includes fish and seafood. Requires a monthly membership or subscription: no Price: diet is free; book costs around $17 on Amazon Healthline's review There are several variations of pescatarian diets. Most of them exclude meat and poultry but include other animal products like fish, eggs, dairy, and honey.
Like other plant-based diets, pescatarian diets encourage consumption of nutritious plant foods, such as fruits, vegetables, nuts, seeds, and legumes.
Many books, such as “The Easy 5-Ingredient Pescatarian Cookbook,” can provide more information on the pescatarian diet along with meal plans and recipes to get you started. You can also read our overview of the diet here.
Effectiveness
Studies suggest that people who follow a pescatarian diet tend to have a lower BMI compared with nonvegetarians.
This type of diet may be particularly beneficial for those with thyroid issues, such as hypothyroidism, because it encourages the consumption of seafood that’s rich in selenium, a mineral required for the production of thyroid hormones.
Plus, fish like cod and tuna can help protect against iodine deficiency, another factor that can contribute to thyroid issues.
However, keep in mind that this diet may not necessarily be suitable for all thyroid conditions. People with conditions, such as Hashimoto’s thyroiditis and Graves’ disease, may benefit from an individualized dietary pattern tailored to their needs.
Pros & cons more flexible than vegan or vegetarian diets could support thyroid health encourages nutrient-dense foods may not be suitable for people with certain thyroid conditions not ideal for those who are looking for a more structured weight loss program more flexible than vegan or vegetarian diets could support thyroid health encourages nutrient-dense foods may not be suitable for people with certain thyroid conditions not ideal for those who are looking for a more structured weight loss program Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods
How it works: The Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND diet, combines certain aspects of the Mediterranean and DASH diets to help prevent mental decline. Requires a monthly membership or subscription: no Price: diet is free; book costs around $22 on Amazon Healthline's review The MIND diet is designed to support brain health as you age and provides detailed recommendations, including 10 foods to add to your diet — such as leafy greens, berries, and nuts — and specific numbers of servings for each.
It also recommends limiting your intake of butter and margarine, red meat, cheese, fried foods, and pastries and sweets.
To get started, you can check out “The MIND Diet Plan and Cookbook” by Julie Andrews, which provides shopping lists, meal plans, and recipes aimed at promoting better brain health.
Effectiveness
Although limited research is available on the effects of the MIND diet for weight management specifically, both the Mediterranean diet and the DASH diet have been associated with increased weight loss.
Additionally, studies show that the MIND diet may help preserve brain function with aging and be linked to a lower risk of neurodegenerative disorders, such as Alzheimer’s disease.
Pros & cons may help support brain health provides simple, straightforward guidelines for which foods to eat and avoid not overly restrictive recommends some foods that some people may dislike, such as fish, wine, and poultry might not be suitable for people with certain dietary restrictions may help support brain health provides simple, straightforward guidelines for which foods to eat and avoid not overly restrictive recommends some foods that some people may dislike, such as fish, wine, and poultry might not be suitable for people with certain dietary restrictions Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods
How it works: Vegetarian diets omit meat, fish, and poultry and encourage eating mostly plant-based foods. Some vegetarian diets also allow for the consumption of eggs and dairy. Requires a monthly membership or subscription: no Price: diet is free; book costs around $18.50 on Amazon Healthline's review Vegetarian diets emphasize nutrient-dense foods, such as fruits, vegetables, nuts, seeds, and legumes.
They also include a range of plant-based protein sources like canned beans, lentils, tofu, and tempeh, which can be cost-effective alternatives to meat, poultry, and seafood.
Certain types of vegetarian diets may also include foods, such as eggs, milk, yogurt, cheese, and honey, but this may vary depending on your personal needs and preferences.
Countless cookbooks and online resources can provide more information on vegetarian diets and how to get started, including “Love Real Food,” which features more than 100 simple and nutritious meat-free recipes.
You can also check out our vegetarian diet beginner’s guide and meal plan here.
Effectiveness
Research suggests that following a vegetarian diet can be an effective way to boost weight loss and improve diet quality.
What’s more, one study in nearly 11,000 people concluded that people who followed any diet pattern that reduced or excluded meat intake were more likely to have a lower BMI than those who ate meat.
Pros & cons promotes nutrient-dense foods easy to adapt to your personal tastes and preferences many online resources available less structured than other weight loss programs may require careful planning to prevent nutritional deficiencies doesn't focus specifically on weight loss promotes nutrient-dense foods easy to adapt to your personal tastes and preferences many online resources available less structured than other weight loss programs may require careful planning to prevent nutritional deficiencies doesn't focus specifically on weight loss Product details Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Food tracking: no Support: n/a Nutritional quality: based mostly on whole foods Here’s a closer look at how these weight loss programs compare:
There are a number of factors to consider when finding a diet or weight loss program that works for you. Here are a few key considerations:
Lifestyle and preferences: To improve your chances of losing weight and keeping it off, it’s important to choose a diet that can easily fit your lifestyle and food preferences. Realistic approach: Similarly, look for a diet program or pattern that’s realistic and sustainable. Steer clear of diets that are overly restrictive or promise a quick fix for rapid weight loss. Effectiveness: Select a program that’s backed by research and has been shown to be effective for weight loss .Whole-foods approach: Look for a program that emphasizes eating whole foods and be cautious of those that require you to purchase expensive products or supplements to get results. Lifestyle approach: Weight loss is about more than just what you eat. It’s important to choose a program that incorporates other healthy habits, such as regular physical activity and mental wellness practices. If you have any underlying health conditions or are taking any medications, be sure to consult a trusted healthcare professional before making changes to your diet.
What is the most effective weight loss program? There’s no one-size-fits-all solution for weight loss. Therefore, the most effective weight loss program for you may depend on your goals, needs, and preferences, as well as whether you’re able to stick to it in the long term.
What is the highest rated weight loss program? In Healthline’s internal review of diets, the Mediterranean diet and the whole-foods, plant-based diet scored the highest, with an overall rating of 4.8 and 4.9 out of 5, respectively. In terms of commercial diet programs, Calibrate had the highest rating, receiving a score of 4.2 out of 5.
Does WeightWatchers work? WeightWatchers uses a simple points-based system to help you learn to make healthier choices. Some research suggests that it may be more effective
How do I keep weight off? The best way to keep weight off long-term is to make sustainable changes to your diet and lifestyle. This may include exercising regularly, eating fewer processed foods, or enjoying more healthy homemade meals instead of dining out.
What do I do if I can’t lose weight? Many factors can make it harder to lose weight, including several medical conditions.
You may want to consider consulting a healthcare professional, such as a doctor or registered dietitian, to determine whether other factors may be involved and develop a plan to help you reach and maintain a moderate weight.
There are many weight loss programs available, so it’s likely you’ll be able to find something that can work for you.
When picking a diet, look for a program that’s realistic, sustainable, and backed by research.
Be sure to incorporate other healthy habits, such as regular physical activity and mindful eating, into your daily routine to maximize weight loss and improve your overall health.
