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Our Top Diets For Weight Loss
- WeightWatchers (WW)
- Mediterranean Diet
- DASH Diet
- Volumetrics Diet
Best Diets for Weight Loss of 2024
WeightWatchers (WW)
5.0
All ratings are determined solely by our editorial team.
- Feature a points system, with foods assigned “points” based on nutritional value
- One-month cost for the regular membership: $43 (program cost is $23 per month, with a $20 starter fee)
- One-month cost for membership plus workshops: $65 (program cost is $45 per month, with a $20 starter fee)
On WeightWatcher's Website
Why We Picked It
WeightWatchers lands the top spot on our ranking of diets for weight loss. It stands out from other weight loss diets as it does not deem foods as “good” or “bad”—instead, it encourages moderation and portion control by providing users a “calorie budget” that they can “spend” on different foods, based on their personal preferences. Each food is assigned a point value based on its nutritional value.
The fact that WeightWatchers offers support groups is a plus, explains Leslie Bonci, a registered dietitian, board-certified specialist in sports dietetics, owner of Active Eating Advice (a nutrition consulting company) and a Fobes Health Advisory Board member.
“The diet portion is inclusive of all the food groups, and emphasizes wholesome foods including fruits, vegetables and whole grains,” adds Toby Amidor, a registered dietitian, food safety consultant, author and Forbes Health Advisory Board member. “For folks who like to track their points/food, it’s a potentially healthful program for them.”
Pros & Cons
- Flexible, which can make eating at restaurants easier
- “ZeroPoint Foods” do not need to be measured and do not add to a person’s calorie budget
- Offers robust tracking tools and a community network
- As a commercial diet program, this diet requires a financial commitment (unlike other eating plans on our ranking)
- Cost is a bit pricey for one-month plans (but price drops for longer time commitments)
Our Experience
Our reviewer lost 5 pounds after trying WW for four weeks. Read our full review of Weight Watchers to learn more.
Mediterranean Diet
5.0
All ratings are determined solely by our editorial team.
- Encourages foods popular among the Mediterranean region
- Not a commercial diet, so does not require a financial commitment
About WeightWatcher's Mediterranean Meals
Why We Picked It
Pros & Cons
Additional Information
DASH Diet
4.0
All ratings are determined solely by our editorial team.
- Emphasizes plant-based, low-sodium foods and limits saturated fats and fatty meats
- Not a commercial diet, so does not require a financial commitment
About Noom's Healthy Weight Program
Why We Picked It
Pros & Cons
Additional information
Volumetrics Diet
3.0
All ratings are determined solely by our editorial team.
Why We Picked It
Pros & Cons
Additional information
Methodology: How We Picked the Best Diets for Weight Loss of 2024
To determine our ranking of the best diets for weight loss, the Forbes Health editorial team surveyed a panel of three nutrition experts on a diet’s efficacy for weight loss. In particular, we asked panelists to gauge the efficacy for weight loss as a loss of 1 to 2 pounds per week, and the ability to maintain that weight loss over the long term.
Meet our Panelists
Leslie Bonci, M.P.H., R.D., C.S.S.D., L.D.N., F.A.N.D.
Sports nutrition
Jennifer Fiske, M.S., R.D.N., L.D.
Nutrition
Toby Amidor, M.S., R.D., C.D.N, F.A.N.D.
Food / Nutrition / Food Safety
What Makes a Diet Effective for Weight Loss?
Not all diets are created equal when it comes to weight loss. In addition to fitting into your individual needs and lifestyle, the most effective diet plans should also be sustainable and easy to follow, according to Su-Nui Escobar, a Miami-based registered dietitian and former spokesperson for the Academy of Nutrition and Dietetics.
“A great diet plan balances all the essential nutrients like proteins, complex carbohydrates and healthy fats,” says Escobar. She explains that the exact amounts of specific nutrients can vary for different eating patterns (such as low-carb or paleo diets), but emphasizes that all food groups should be included.
Certain diet plans have also been studied more extensively for weight loss. According to one review, plant-based diets may prevent overweight and obesity while also promoting weight loss[3]Turner-McGrievy G, et al. A Plant-Based Diet for Overweight and Obesity Prevention and Treatment. J Geriatr Cardiol. 2017;14(5): 369–374. . What’s more, another study linked a greater adherence to the Mediterranean diet with a two-fold increased likelihood of maintaining weight loss long-term[4]Poulimeneas D, et al. Exploring the Relationship Between the Mediterranean Diet and Weight Loss Maintenance: The MedWeight Study. Br J Nutr. 2020;124(8):874-880. .
Regardless of which plan you choose, it’s also important to create a calorie deficit for weight loss, meaning you’re burning more calories than you’re consuming each day. For example, if your goal is to lose 1 to 2 pounds per week, you should aim to reduce your food intake by 500 to 1,000 calories less than the amount of calories you need to maintain your current weight. However, it’s also important to not reduce your calorie intake too much; it’s recommended to consume at least 1,500 calories per day for men and 1,200 calories per day for women.
Dr. Escobar also notes that an effective diet for weight loss should always come with an exit strategy for once you reach your goals to help you ease back into the swing of things. “It is easy to lose weight, but difficult to maintain,” she says.
How to Choose the Best Weight Loss Diet for You
Before starting a new weight loss diet, there are a few factors you should consider. For starters, Dr. Escobar recommends determining whether it’s realistic for your lifestyle, goals and preferences.
For example, plans that require you to prepare all your meals at home might not be the best choice if you have trouble fitting meal prep into your weekly routine or are regularly on the road. Similarly, switching to a vegan diet may not be realistic if meat is a mainstay in your meal plan.
Dr. Escobar also points out that people with certain health conditions should talk to a doctor before switching up their diet. If you’re taking medications, it’s also a good idea to check with your doctor and make sure your diet is a good fit.
Tips on Sticking to a Diet for Weight Loss
Just as important as finding a weight loss diet that works for you is sticking to it long-term. Here are some expert-backed tips that can encourage success:
- Create a consistent morning routine: Dr. Escobar recommends setting a morning routine that works for you, which can help incorporate more healthy habits into your daily schedule to promote weight loss and overall health. Eating a balanced breakfast, meditating or squeezing in a quick workout are a few ideas to get your day going on the right foot.
- Practice self-compassion: Learning strategies to recover after a slip-up and being compassionate with yourself is essential for staying on track and maintaining a healthy mindset.
- Monitor non-scale achievements: The number on the scale is just one metric of weight loss. Dr. Escobar recommends keeping a journal to track other milestones in your weight loss journey, like improved eating habits, decreased stress or increased energy levels.
- Get plenty of sleep: “Sleeping helps balance the hormones that regulate hunger and control sugar and junk food cravings,” says Dr. Escobar. Seven to nine hours per night is the sweet spot for most adults, according to the National Heart, Lung and Blood Institute.
- Reward yourself: Using non-food rewards to celebrate your achievements can help you stay motivated. Try practicing self-care or treating yourself to a few of your favorite activities.
What to Avoid When Dieting for Weight Loss
As our ranking above reflects, all foods can fit into a balanced diet for weight loss. However, you may need to limit certain food groups, depending on the specific eating pattern you select.
Though no foods should be off the table completely, the Centers for Disease Control and Prevention (CDC) recommends reducing your intake of added sugars, which are frequently found in sweets, baked goods and certain beverages, like soda or sweet tea. Foods high in sodium, saturated fat, trans fat and cholesterol should also be limited, which may involve cutting back on processed or fried foods.
Dr. Escobar also advises steering clear of diet programs that cut your calorie intake too low. Though very low-calorie diets might lead to short-term weight loss, they’re often difficult to follow and can make it harder to meet your nutritional needs. As a general rule of thumb, she recommends avoiding plans that provide less than 1,200 calories per day for women and less than 1,500 calories for men.
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When to See a Doctor
If you have any chronic conditions like diabetes or kidney disease, it’s best to consult with a doctor or dietitian before making changes to your diet, according to Dr. Escobar.
She also notes that you should keep an eye out for other symptoms, including:
- Dizziness
- Weakness
- Lightheadedness
- Persistent irritability
- Fatigue
- Difficulty concentrating
If you experience any of these symptoms, it may be time to check in with a health care professional to reassess your eating plan.
Summary:Best Diets For Weight Loss
Product | company_logo | Forbes Health Ratings | forbes_advisor_rating_image | View More | learn_more_cta_below_text | Learn More |
---|---|---|---|---|---|---|
WeightWatchers (WW) | 5.0 | Learn More | On WeightWatcher's Website | https://weightwatchers.pxf.io/c/1955282/1532020/16605" rel="nofollow" | ||
Mediterranean Diet | 5.0 | Learn More | About WeightWatcher's Mediterranean Meals | https://weightwatchers.pxf.io/c/1955282/1532020/16605" rel="nofollow" | ||
DASH Diet | 4.0 | Learn More | About Noom's Healthy Weight Program | https://noom.8utb.net/c/1955282/1205790/8591" rel="nofollow" | ||
Volumetrics Diet | 3.0 | View More | #volumetrics_diet_section |
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On Noom's Website
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Sources
Footnotes
- Finicelli M, Di Salle A, Galderisi U, Peluso G. The Mediterranean Diet: An Update of the Clinical Trials. Nutrients. 2022;14(14):2956.
- Soltani S, Shirani F, Chitsazi MJ, Salehi-Abargouei A. The effect of dietary approaches to stop hypertension (DASH) diet on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Obes Rev. 2016;17(5):442-454.
- Turner-McGrievy G, et al. A Plant-Based Diet for Overweight and Obesity Prevention and Treatment. J Geriatr Cardiol. 2017;14(5): 369–374.
- Poulimeneas D, et al. Exploring the Relationship Between the Mediterranean Diet and Weight Loss Maintenance: The MedWeight Study. Br J Nutr. 2020;124(8):874-880.
References
- What Is The Mediterranean Diet?. American Heart Association. Accessed 04/25/2023.
- DASH Eating Plan. National Heart, Lung and Blood Institute. Accessed 04/25/2023.
- Diet Review: MIND Diet. Harvard T.H. Chan School of Public Health. Accessed 04/25/2023.
- Calorie Counting Made Easy. Harvard Medical School. Accessed 04/28/2023.
- Healthy Eating for a Healthy Weight. Centers for Disease Control and Prevention. Accessed 03/17/2023.
- Get the Facts: Added Sugars. Centers for Disease Control and Prevention. Accessed 03/17/2023.
- Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021;30(1):20–31.
- Very Low Calorie Diets. National Health Service. Accessed 03/17/2023.
- How Much Sleep is Enough?. National Heart, Lung, and Blood Institute. Accessed 03/17/2023.
- Volumetrics again ranked as one of the nation’s best diets. PennState. Accessed 1/17/2024.
- Debating Diets: What is the volumetrics diet?. Baylor College of Medicine. Accessed 1/17/2024.
Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circ*mstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional.
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Rachael AjmeraContributor
Rachael Link is a registered dietitian and health writer based in San Francisco. She completed her undergraduate degree at the University of Central Missouri and holds a master’s degree from New York University. She enjoys balancing her time between the kitchen and the gym and is passionate about all things related to food, sustainability and plant-based nutrition.
Sarah DavisEditor
Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and Bankrate. When she isn’t writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey.
Jessica DiGiacintoEditor
Jessica is a writer and editor with over a decade of experience in both lifestyle and clinical health topics. Before Forbes Health, Jessica was an editor for Healthline Media, WW and PopSugar, as well as numerous health-related startups. When she isn't writing or editing, Jessica can be found at the gym, listening to a health or true crime podcast, or spending time outside. She also really enjoys bread (even though she's not supposed to eat it).
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