8 Best Diets for Weight Loss: 8 Popular Types of Diets to Lose Weight

Finding the best diets for weight loss can feel extremely frustrating, especially when there are so many different options out there to choose from. But the truth is, the proper diet to lose weight is not going to be the same for everyone. Your body, lifestyle, health history, and personal goals all play a very important role in what will actually work for you. In this article, we are going to talk about the eight most popular weight loss diets, look into the science behind them, and give you helpful tips that can guide you on making the best decisions when it comes to what you should eat to lose weight and stay healthy.

How to Choose the Right Weight Loss Diet

Before you decide which eating plan to follow, it’s important to take a moment to step back and think about your goals and what you really need for your body type and lifestyle. Choosing the right diet shouldn’t be about losing weight as quickly as possible, it should be about finding the right routine that fits your schedule and helps you build healthier habits over time. When you understand your goals, your eating habits, and your specific health needs, it becomes much easier to find a plan that is both realistic and will give you the results that you desire.

The best diet for you is one that helps you reach a healthy weight in a way that feels both manageable and safe. That means that it should include a variety of foods, allow enough calories to give your body the energy that it needs, and offer steady progress without cutting out entire food groups. It’s important to remember that a healthy diet is built around balance. It includes fruits and vegetables, whole grains, lean proteins, and healthy fats, and it encourages you to be more mindful of your eating patterns rather than counting every calorie.

How to Avoid Choosing the “Wrong” Diet

Just as picking the right diet is important, it’s also important to know how to spot a “fad” diet. These are the plans that pop up all over social media, that often promise fast results but ask you to follow extreme rules, like cutting out all carbs or eating only one type of food. While they might lead to some quick changes at first, they usually don’t lead to lasting results and can even make it harder to stay at a healthy weight later on.

The best weight loss diet is one that fits your lifestyle, keeps you feeling nourished and energized, and helps you move toward your goals feeling confident and satisfied.

The 8 Best Diets for Weight Loss

There are many different types of diets that can help you lose weight, but not all of them are practical or based on good, proven science. Up next, we are going to look into the eight most popular diets that have been studied for their health benefits and weight loss effects. Each one works in a slightly different way, so it is worth taking the time to learn about how they work, what they include, and how they might fit into your lifestyle. Whether you are looking for a diet that emphasizes whole foods, one that limits certain ingredients like carbohydrates or sodium, or one that gives you more flexibility when you eat, you’re going to find options here that can help you move toward your goals.

1. The Mediterranean Diet

The Mediterranean diet is one of the most well-researched ways of eating when it comes to both heart health and weight loss. It is based on the traditional foods that are eaten in countries like Greece, Italy, and Spain, and it focuses on fresh, simple ingredients that help your body feel full and nourished without overeating. If you are looking for a healthy diet that can help you lose weight gradually and keep it off, this is a great option to consider.

This way of eating puts plant-based foods at the center of all of your meals. That means your plate will include plenty of vegetables, fruits, beans, nuts, seeds, and whole grains. It also encourages you to use healthy fats, such as olive oil, which can help keep you satisfied and improve your cholesterol levels. Lean proteins like fish and skinless poultry are preferred over red or processed meats, and water is the main beverage that you drink, rather than sugary drinks or alcohol.

One of the reasons the Mediterranean diet works well for weight loss is that it helps you focus on the quality of your food rather than just counting calories. When you eat more fiber-rich foods like whole grains and legumes, you tend to feel fuller for longer, which makes it easier to avoid overeating. The healthy fats that are found in foods like nuts, seeds, and olive oil can also help you stay satisfied between meals.

Plus, this diet isn’t only good for managing your weight – it is also linked to a lower risk of heart disease, type 2 diabetes, and even certain types of cancer. Many randomized controlled trials have shown that people who follow a Mediterranean diet can often experience long-term improvements in their blood pressure, cholesterol levels, and body weight.

2. The DASH Diet (Dietary Approaches to Stop Hypertension)

The DASH diet was originally developed to help people lower their blood pressure without the need for medication. But as time went by, research has shown that the DASH diet can be good for weight loss, especially when it’s paired along with other healthy habits. If you are looking for a structured plan that focuses on your overall health as well as your weight, the DASH diet might be a good fit.

DASH stands for Dietary Approaches to Stop Hypertension, and the main goal of this method is to reduce high blood pressure by changing what you eat. It encourages you to eat more foods that are naturally rich in nutrients like potassium, calcium, and magnesium, because these are the nutrients that can help keep your heart healthy. At the same time, it helps you limit your sodium and saturated fat intake, which can lead to high blood pressure and other heart-related concerns.

The DASH diet includes a wide range of nutritious whole foods. You will be encouraged to eat fruits, vegetables, whole grains, lean proteins like chicken and fish, and low fat dairy foods. It also allows you to eat a small amount of nuts, seeds, and legumes throughout the week. Foods that are high in saturated fat, like fatty meats, full-fat dairy, and processed snacks, are limited or should be avoided completely.

When you follow the DASH diet on a regular basis, you may notice improvements in your energy levels, your digestion, and your appetite. This diet naturally reduces your daily calorie intake without requiring you to count calories, which makes it easier to manage your weight. Because the DASH diet is built around eating whole foods and regular meals, it can help you stay full, reduce your cravings, and experience steady, realistic weight loss.

3. Low-Carb Diets (e.g., Atkins, Keto)

Low-carb diets are some of the most talked about dietary approaches for weight loss, and there is some very solid research that explains why. These diets focus on restricting carbohydrates (which include sugars, bread, pasta, and starchy foods) in order to shift your body into a state where it burns fat for energy instead of relying on the sugar from carbs to fuel your body.

There are different types of low-carb diets, but some of the most well-known include the ketogenic diet and the Atkins diet. Both are considered forms of a carbohydrate restricted diet, meaning that they ask you to significantly reduce your carbohydrate intake. In the case of ketogenic diets, carb intake is kept very low while fat intake is increased, which encourages your body to enter a state called ketosis. This is when your body starts breaking down fat into energy.

For many people, this change can lead to steady weight loss, especially in the early weeks. These diets can also help lower your blood sugar levels, which may be helpful if you have insulin resistance or prediabetes. Some programs that use an extremely low calorie diet also follow low-carb principles, which can result in faster results when done with extra medical guidance.

Still, it is important to know that low-carb diets are not right for everyone. You may find them difficult to follow if you like fruits, whole grains, or certain high-fiber foods. And while you may lose weight quickly at first, early weight loss is usually primarily water weight rather than fat, and it is the long-term changes to your eating habits that will have the biggest impact on your health.

If you decide to try a low-carbohydrate diet, make sure you are still including a variety of nutrient-rich foods like non-starchy vegetables, lean proteins, and healthy fats. That way, you can help your body stay balanced while you work toward your weight loss goals.

4. Intermittent Fasting

Intermittent fasting is a way of eating that focuses on when you eat, instead of what you eat. These dietary approaches have become popular because they can help you lower your overall calorie intake and build more consistent eating habits, without requiring you to follow a strict meal plan or eliminate any specific foods. If you are looking for a flexible method that can help with weight loss and improve your relationship with food, intermittent fasting may be worth looking into.

There are several common methods you can follow. The 16:8 method involves fasting for 16 hours each day and eating all your meals within an 8-hour window, such as between 12 p.m. and 8 p.m. The 5:2 method involves eating normally five days a week and reducing calories to about 500–600 for two non-consecutive days. Another example is the 4-4-4-12 approach, which includes eating small meals during the day followed by a longer fasting period overnight. Each of these patterns can help you create a bit more structure around your meals, which may make it easier to lose weight over a period of time.

Research has shown that intermittent fasting can lead to steady weight loss, especially when it helps you reduce your calorie intake without feeling restricted. It may also improve your insulin sensitivity, reduce inflammation, and encourage better digestion. Some people also find that it helps them become more aware of their eating habits, especially if they tend to snack out of boredom or stress.

It is important to know that intermittent fasting is not a quick fix or a shortcut. You still need to eat balanced meals that include enough nutrients to properly fuel your body. If you are considering this dietary approach to stop weight gain, it is a good idea to choose a weight loss program that includes proper guidance from a registered dietitian, especially if you have any underlying health conditions or concerns about your body weight.

5. Plant-Based Diet (Vegetarian/Vegan)

A plant-based diet is focused on eating more foods that come from plants and fewer that come from animals. This way of eating has been linked to a variety of long-term health benefits, including better heart health, lower blood pressure, and a reduced risk of type 2 diabetes. It is also a good method if you are trying to lose weight in a way that encourages healthier eating habits and long-term change.

There are different types of plant-based diets, with the most common being the vegetarian diet, which typically includes dairy and eggs but avoids meat, and the vegan diet, which avoids all animal foods entirely. No matter which version you follow, the goal is the same – you are choosing foods that are rich in nutrients and low in added sugars, saturated fats, and processed ingredients.

Plant-based diets emphasize plant based foods like vegetables, fruits, legumes, whole grains, nuts, and seeds. These foods are usually higher in fiber and lower in calories, which means that they help you feel full without overeating. Many of them are also considered unprocessed foods, especially when they are close to their natural form. When you fill your plate with these kinds of healthy foods, your body gets the nutrients it needs while also helping you move toward your weight loss goals.

One reason this approach works well for weight loss is that it helps you cut back on higher-calorie items like fatty meats and full-fat dairy, which can be difficult for your body to process in large amounts. At the same time, eating more plant-based meals may help improve digestion, increase your energy levels, and create more balance in your day-to-day eating patterns.

If you are thinking about switching to a plant-based diet, you don’t have to go all in at once. Even small changes, like choosing one meatless meal per day or swapping out processed snacks for fresh fruits and vegetables, can lead to progress over time.

6. Very Low Calorie Diet (VLCD)

A very low calorie diet, or VLCD, is a short-term approach to weight loss that significantly reduces the number of calories you eat each day. This type of diet is usually recommended for people who have a lot of weight to lose and need to lose it quickly for medical reasons, such as preparing for surgery or managing some serious health risks. Because it involves such strict limitations, a VLCD should always be done under medical supervision to make sure your body gets all of the nutrients that it needs during the process. These diets are not considered healthy or safe for anyone who doesn’t have an extreme medical need, and persistent underconsumption of calories to this extreme can lead to the development of an eating disorder.

A typical VLCD provides around 800 calories or less per day. To meet your basic nutrition requirements while staying within that limit, most of these diets rely on meal replacement products like shakes, soups, or bars. These are specially formulated to include the right balance of vitamins, minerals, protein, and other nutrients that your body needs in order to function properly. This makes the diet easier to follow while also helping to prevent any nutrient deficiencies.

Very low calorie diets are not meant for long-term use. Instead, they are usually followed for several weeks under close guidance from a healthcare provider. During this time, most people  lose weight quickly, especially if you are beginning from a higher body weight. For some people, this kind of jumpstart can help improve motivation and lead to noticeable improvements in blood pressure, cholesterol, and blood sugar.

That said, these types of dietary approaches to prevent weight gain are not right for everyone. They can be difficult to keep up for the long term, and once the initial phase is complete, you will need a plan in place to help you transition back to eating regular meals while still losing weight with reverse dieting. Without this, there is a risk of regaining the weight once the diet ends.

If you are considering a very low calorie or very low energy diet, it is important to talk with a healthcare provider or registered dietitian. They are going to be able to help you decide whether this option makes sense for your health and if so, guide you through a plan that includes a safe return to healthy eating once your weight loss goals are underway. While it can be a good way to lose weight, the real success comes from how you continue to care for your body after the initial weight loss phase ends.

7. A Balanced Diet (Portion-Controlled Eating Plan)

A balanced diet is a simple way of eating that focuses on variety, moderation, and portion control. Rather than cutting out entire food groups or following strict rules, this type of plan encourages you to eat a little bit of everything in the right amounts. If you are looking for a way to lose weight while still enjoying the foods that you love, a balanced diet might be the right choice for you.

This way of eating is based on including all of the major food groups in your daily meals, such as fruits, vegetables, whole grains, lean proteins, and low fat dairy or dairy alternatives. A balanced diet makes room for small amounts of less nutritious foods too, like sweets or snacks, as long as they are enjoyed in moderation. This flexibility makes it easier to stick with over time because you are not feeling restricted or deprived.

One of the most helpful parts of this method is meal planning, which gives you a chance to think ahead about what you are going to eat. When you plan your meals beforehand, you are more likely to make healthier choices, keep your portions in check, and avoid any last-minute decisions that can lead to overeating. You can also focus on reducing processed foods and choosing fresh, whole ingredients as often as possible.

A portion-controlled eating plan can help with weight loss by naturally reducing the number of calories you eat, without requiring you to count every bite. It also helps with weight management in the long term because it teaches you how to listen to your body’s hunger cues and create meals that are filling but not excessive.

8. The Nordic Diet

The Nordic diet is another well-balanced way of eating that focuses on whole, natural foods and has been studied for its benefits on both weight and long-term health. It shares some similarities with the Mediterranean diet but is based on traditional foods from Nordic countries like Denmark, Sweden, and Finland. If you are looking for a structured but flexible plan that encourages healthy choices and steady progress, the Nordic diet might be the right option for you.

This diet is built around simple, seasonal ingredients that are common in the northern regions of Europe. You will find an emphasis on whole grains like rye, oats, and barley; root vegetables such as carrots, beets, and potatoes; and oily fish like salmon, herring, and mackerel. These foods are rich in nutrients, fibre, and healthy fats, which can help you feel full and satisfied without leading to overeating.

One of the main goals of the Nordic diet is to lower cardiovascular risk factors by improving both your heart and metabolic health. It encourages you to cook at home, limit processed foods, and choose local, fresh ingredients whenever possible. These approaches to stop hypertension can naturally reduce the number of calories you eat while improving the overall quality of your meals, which is why it is often included in doctor recommended dietary approaches to better health.

When it comes to weight loss, this diet helps by encouraging foods that are filling and nutrient-dense rather than high in added sugars or unhealthy fats. Because it focuses on balanced meals and regular eating patterns, it can also help keep your appetite stable and reduce the temptation to snack out of habit.

What Makes a Diet Successful?

When it comes to losing weight and keeping it off, the most important part of any eating plan is whether or not you can stick with it for the long haul. A successful diet is not the one that helps you drop weight the fastest, it is the one that fits into your life and allows you to make steady progress without ever feeling overwhelmed or deprived.

Consistency matters more than perfection, and long-term weight loss is more likely when your plan is both realistic and flexible. That means choosing meals that you enjoy, eating regularly, and learning to recognize all of your hunger and fullness cues. Current evidence supports individualized approaches tailored to your preferences and needs rather than rigid meal patterns. While higher protein intake can modestly improve weight loss and satiety, the key is finding sustainable eating habits that work for your lifestyle and circumstances.

True successful weight loss often also involves more than just food. It includes small but consistent changes to your eating habits, more physical activity, and, for some people, personalized dietary therapy from a registered dietitian. Over time, these changes add up to healthier choices, better energy, and a more positive relationship with your body and the food you eat, throughout your weight loss journey.

The Problem with Fad Diets

Fad diets often promise fast weight loss, but in a lot of cases fad diets just don’t work. They usually come with health risks and some unrealistic rules that make them really difficult to follow for any length of time. Many rely on extreme restrictions like cutting entire food groups, avoiding physical activity, or encouraging only shakes and highly processed foods. While the results may seem quick, they rarely last, and they can lead to nutrient imbalances and fatigue.

Diets that encourage large amounts of red meat or eliminate whole categories of food can increase your risk of long-term problems, including chronic kidney disease. Others limit carbs or rely heavily on refined carbohydrates, which may leave you feeling tired or unsatisfied.

Creating Your Own Best Diet Plan

The best diet is one that matches your personal goals, medical needs, and daily routine. A good diet plan should help you feel awake and energized, and it should manage your body weight, and improve your overall health without feeling overly restrictive.

To create a plan that works, focus on lowering your calorie intake in a way that still gives your body all of the fuel it needs. Choose more whole foods and fewer items that are highly processed, hyper-palatable, or high in saturated fat or added sugars. If you’re trying to lose weight, a clear and realistic weight loss plan can help you stay on track.

Get Expert Help Choosing the Right Diet Plan for You

When you’re trying to find the best diets for weight loss, it helps to have someone in your corner who understands nutrition, your health history, and what is actually going to work long term. A registered dietitian can do just that. They’ll help you create a safe, realistic diet plan that aligns with your body’s needs, your goals, and your lifestyle, without the confusion of fad diets or extreme restrictions.

Dietitians are trained to spot the red flags that can make weight loss harder, like nutrient gaps, overly strict plans, or cutting your calories too low. Instead, they guide you toward healthier eating habits, balanced meals, and a realistic weight loss program. With the right approach to dietary therapy, they can also give you dietary advice, and help you manage other health conditions along the way, like blood sugar concerns, heart disease, or digestive issues.

If you’re ready to take the guesswork out of eating well, DietitianLive makes it easy. You can meet one-on-one with a licensed dietitian who will help you build the best diet for your needs, whether you’re focused on weight loss, diabetes management, or improving your physical activity and overall routine. Appointments are flexible, remote, and covered by most major insurance plans.

Your first session is at no cost to you, and your personalized plan starts from day one.

Start your journey to better health and contact DietitianLive today.

Frequently Asked Questions

How do you lose 20 pounds in a month?

Losing 20 pounds in a month is an ambitious goal that usually requires a medically supervised weight loss program, such as a very low calorie diet with meal replacement. While some people may see fast results, most experts recommend focusing on steady, healthy eating habits, and not a quick fix.

Can you lose 10 pounds in a month?

Most experts do not recommend making an effort to more than 2 lbs a week, because doing so can cause you to lose muscle loss or develop early symptoms of nutrient deficiency. Extreme weight loss, such as with VLCD diets, should only be done short-term for emergency reasons like important upcoming surgeries, and it should only be done under the care of a nutrition expert and your doctor.

Can I lose 10 lbs in a week?

It’s possible to lose that much weight in a week, but most of it is likely to be water (not fat) and it often comes back quickly. Losing 10 pounds that fast usually involves cutting too many calories or following restrictive plans like fad diets, which can do more harm than good such as causing nutrient deficiencies or muscle loss. For lasting results, focus on eating balanced meals, mindful eating, and eating less hyper-palatable food.

What is the #1 easiest diet to follow?

The best diet is the one that feels easiest for you. Many people find the Mediterranean, balanced, or low fat diets easiest to maintain because they allow for variety, moderate portions, and a natural focus on healthy eating.