Losing weight takes a lot more than the simple desire to do so. Commitment is an excellent starting point, but to increase your chances of success it's important to have a calculated plan that entails more than haphazardly following weight loss and nutrition tips. By dedicating yourself to a weight loss diet, you may not only lose weight but also form healthy habits that’ll serve you better in the long term.
However, the best diets for weight loss may seem like a dime a dozen because there isn't a one-size-fits-all diet out there. Everyone's weight loss journey looks different and may include being mindful of other medical conditions. Choosing the best plan for you means you're choosing one that is sustainable and fits your lifestyle and goals. We spent time researching the best diets for weight loss and compiled a list of our 10 favorites in this guide so you can evaluate which plan is right for you.
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Disclaimer: Always make sure to consult with your doctor before starting a new diet. Any weight lost that totals more than 1 pound per week over a long period of time is unusual and should be monitored by a doctor.
The Best Diets for Weight Loss - Our Top Picks
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- WW (Weight Watchers)
- Noom
- Mayo Clinic Diet
- Keyto Diet
- MyFitnessPal
- Diet Direct
- DASH Diet
- Mediterranean Diet with HelloFresh
- Flexitarian Diet
- Intermittent Fasting with DoFasting
WW (Weight Watchers)
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SPECS
- How it works for weight loss: Provides a sustainable, balanced approach for weight loss and improving overall well-being
- Coaching available: Yes
- Trial period: Yes
Weight Watchers is one of the top diets for weight loss and has been around for over 55 years. This program builds you a custom plan in its app that is based on your lifestyle so you have a higher chance of being successful. WW uses a PersonalPoints Budget to determine your daily points goal. That means you can eat whatever you want as long as you stay within your daily budget.
There are two plan options in the app to choose from. The Core option creates an individualized plan based on the personal questions you answer when setting up the app. It includes helpful features such as tracking food, and exercise, 24/7 live coaching, and on-demand workouts. Looking for a more 1:1 approach? If you select the Premium option, you also get access to unlimited in-person or virtual workshops along with weekly check-ins and personalized advice from your very own coach.
What We Like
- Access to over 12,000 recipes including vegan and vegetarian
- PersonalPoints factor in nutrients and differentiate between processed sugars and saturated fats
- Coaching option available
- Community to support goals and keep you motivated
- Easy to follow since it's not restrictive
What We Don't Like
- All the tools in the app may be overwhelming for some
- Tracking each meal may be inconvenient
BUY: WW (Weight Watchers)
Noom
SPECS
- How it works for weight loss: Creates long-term habits through behavior change
- Coaching available: Yes
- Trial period: Yes
Noom is also an app-based weight loss program that builds a customized plan based on your personal information and goals. From there, you can use the app to track your foods based on a red, yellow, and green light system. Noom also has lessons that teach you how your diet can be affected by psychological factors. Learning those principles can help you be successful long term because it helps you understand your habits and choices so you are more conscious of them.
There is some freedom to choose the foods you love, however they encourage you to stay within your caloric goal and stick with each recommended percentage of red, yellow, and green light foods. They made tracking meals as easy as possible, enabling you to scan barcodes of prepackaged foods. They also have an extensive food database, and if you're still having trouble finding a food item, there's an option to create your own. One last thing we'd like to note is that NOOM's website does not offer a free trial, but if you use ACTIVE.com's link, you can get a 14-day free trial.
What We Like
- Barcode scanning streamlines food logging
- Teaches long-term healthy habits
- Support groups in the app are monitored by coaches
- Personalized goals
What We Don't Like
- Inputting recipes can be time consuming
- No tiered membership options
BUY: Noom
Mayo Clinic Diet
SPECS
- How it works for weight loss: Based around an easy-to-follow food pyramid that focuses on loading up on fruits and vegetables and minimizing sweets and processed foods
- Coaching available: No
- Trial period: No
The Mayo Clinic Diet helps you meet your weight loss goals while still eating foods you enjoy. This is done by following a food pyramid that emphasizes the importance of eating more fruits, vegetables, and whole grains while minimizing sweets and saturated fats. They aim to help you lose weight and support a long-term lifestyle change so you can live a happy healthy life.
To increase the chances of success, this diet is structured into two phases. The first phase starts by introducing five healthy habits and aims to break five common habits. The second phase focuses on teaching you about healthy food choices, and portion sizes, and incorporates exercise. The idea is that what you learn in the second phase can be implemented long-term.
What We Like
- Track your progress by logging your meals, exercise, and body weight
- Diverse selection of meal plans that suits many diets and lifestyles
- Unlimited fruits and vegetables
- Can help you swap unhealthy habits for healthy habits
- Broken into phases so it's less overwhelming
What We Don't Like
- 12 weeks may be a daunting commitment for some
- No coaching available
Keyto Diet
SPECS
- How it works for weight loss: Personalized program that supports a heart-healthy low-carb lifestyle
- Coaching available: No
- Trial period: No
Another app-based weight loss program is the Keyto Diet, which supports a low-carb lifestyle. After taking a personalized assessment, you'll receive a 16-week course that includes information to help you understand the science behind ketosis and hunger. The food you eat is centered around healthy fats, protein, and vegetables of your choosing. The Keyto Diet teaches you which foods to avoid, so you can switch your metabolism from burning sugar to burning fat.
This is an optimal choice if you are looking for a heart-healthy Mediterranean-style program. Not only is it designed to help you lose weight, but it also aspires to help you feel better while still enjoying delicious foods. Keyto users track foods using the red, yellow, and green light system in the app. There are also shopping lists, meal plans, and countless recipes available. They also have podcasts that explain the important concepts and give practical tips.
What We Like
- Red, yellow, and green light system simplifies food choices
- Supports a low-carb, heart-healthy lifestyle
- Extensive testing using randomized controlled trials (RCT) suggests this diet is very beneficial
What We Don't Like
- No coaching or free trial available
- Ketosis breath sensor highly recommended but only available for an additional cost
BUY: Keyto Diet
MyFitnessPal
SPECS
- How it works for weight loss: Prompts you to track meals, exercise, and water intake to learn more about your habits and reach your goals
- Coaching available: No
- Trial period: Yes
The first time you log into the MyFitnessPal app, you answer questions about your goals and supply information such as your weight, height, sex, and age. From there, a personalized plan is developed to help reach your objective. The idea is that you track meals using a food diary, exercise, weight, and water intake to understand your habits. This data can increase the likelihood of reaching your targets.
MyFitnessPal offers a free and premium version of their app. The free version allows you to track your food, exercise, weight, and water intake. You also have access to their blog which includes recipes and helpful articles. The premium version has additional features such as a barcode scanner and their Meal Scan feature, which can identify foods using the camera on your phone. The premium version also allows you to customize your goals further and see a more advanced breakdown of your macronutrients and micronutrients.
What We Like
- Blog has recipes and articles with helpful information
- Free version may be suitable for those with a limited budget
- Free and paid versions show daily progress towards personalized meal goal
- Extensive food database has countless brands and foods
- 30-day free trial for the premium version
What We Don't Like
- Coaching not available
- Inputting recipes can be time consuming
BUY: MyFitnessPal
Diet Direct
SPECS
- How it works for weight loss: Replaces unhealthy and high-calorie meals with more nutritious meals and protein shakes that help control portions
- Coaching available: No
- Trial period: No
Diet Direct is a great option if you're looking for a diet plan that provides you with meal replacement supplements, meals, and meal plans. Their meals are more nutrient-dense versions of foods that are normally considered unhealthy. Plus, there are three plan options: Basic Essentials, Core Classic, and Premium Complete. With each plan, you'll receive a diet kit that includes a Food Shopping List, Food Diary, Supplements, and a 20-ounce shaker bottle. You'll also receive details on what day and when you are supposed to eat each day.
The Basic Essentials plan includes snacks and supplements to complement the recommended meals you prepare. The Core Classic plan includes everything you need to eat throughout the day, excluding breakfast supplements, and dinner. The Premium Complete plan includes all meals and snacks you'll need to follow the plan throughout the day. No matter which kit you choose, you can customize it further to better suit your preferences.
What We Like
- 3 plan tiers to choose from
- Minimal preparation needed
- Great if you don't want to worry about logging your food
- Simplified meal plan makes following easy
What We Don't Like
- May be difficult to maintain after the program has ended
- No specialized vegan option
BUY: Diet Direct
DASH Diet
SPECS
- How it works for weight loss: Provides a flexible and balanced healthy eating plan to help treat or prevent high blood pressure
- Coaching available: No
- Trial period: No
If you're looking to lose weight and treat or prevent high blood pressure, DASH is an excellent option. This diet includes foods that are rich in potassium, calcium, and magnesium which can help control blood pressure. It also limits foods that are high in saturated fats, sodium, and added sugar. There's also a lower sodium version of DASH if you're trying to cut your intake, but as always consult with your doctor to see if DASH is a good option for you.
When following the DASH diet, meals will consist of vegetables, fruits, whole grains, poultry, fat-free or low-fat dairy products, beans, and nuts. The idea is that these eating habits stick with you after you've completed the program since the incorporated foods can be found easily at your local grocery store. After consulting with your doctor about what your daily caloric goal should be, you can use that information to follow the serving recommendations DASH has for each food group.
What We Like
- May lower blood pressure and regulate cholesterol levels
- Lower sodium plan option
- Suitable for long-term lifestyle changes
- Great for someone who is very self-motivated
- Flexible as long as you stay within the recommended food groups and number of servings
What We Don't Like
- No recipes or weekly meal plans
- Daily calorie goal not generated by DASH
- No coaching or community
Mediterranean Diet
SPECS
- How it works for weight loss: Focuses on eating mainly whole foods from certain food groups to establish healthy habits
- Coaching available: No
- Trial period: No
The Mediterranean Diet is another heart-healthy option to help you lose weight. It incorporates healthy fats, beans, fruit, leafy greens, whole grains, and recommends you eat fish at least twice a week. Since there is no set program, you may want to consult with your doctor to see what your daily caloric goal should be. The idea is that you will lose weight by limiting your calorie intake while also eating whole foods that can improve your overall health.
We love that this plan encourages eating nutrient-dense foods so you have the freedom to choose from a wide variety of foods and flavors. Since there is no app, coaching, or set plans in place, people who follow this diet tend to follow the guidelines and eat more intuitively. There are many free resources and apps you can use to track foods if you'd like, but that's something to consider when choosing this plan.
What We Like
- Free to follow (unless you want guidance from a meal plan/app)
- Can benefit many aspects of your health
- Implements eating whole foods as a lifestyle change
What We Don't Like
- Additional guidance may be needed for certain conditions
- Planning meals and shopping lists may be time-consuming at first
BUY: Mediterranean Diet Meal Kit Delivery with HelloFresh
Flexitarian Diet
SPECS
- How it works for weight loss: Focuses on filling your plate with more fruits, vegetables, whole grains, and plant proteins
- Coaching available: No
- Trial period: No
Eating plants and plant-based foods, incorporating dairy and eggs, and eating meat in smaller portions and less frequently is the core of the Flexitarian Diet. This diet is a blend of vegetarianism and flexibility because there is no set calorie or macronutrient goal—just a focus on eating plants. Nothing is officially off limits here, but the goal is to increase plant-based foods over time that way other foods are eaten less frequently or in smaller portions. Eating a more plant-focused diet is said to reduce the risk of heart disease, diabetes, and certain types of cancer.
Each meal is built with fruits, vegetables, whole grains, legumes, and healthy fats. Opting for protein from sources such as soy foods, legume, nuts, seed, dairy, and eggs are always at the forefront. Meat can be incorporated from time to time, being mindful of portion sizes. The idea is that after consuming more nutrient-dense foods, you'll naturally reduce the number of foods that are higher in calories, saturated fats, and added sugars.
What We Like
- Ideal for vegetarians, vegans, or those trying to reduce meat consumption
- No caloric goal can support intuitive eating
- Implements nutrient-rich whole foods
- May reduce the risk of heart disease, diabetes, and certain types of cancer
What We Don't Like
- May be hard to follow if you're used to eating meat
- Not having a structured plan may not be suitable for those just starting out
Intermittent Fasting
SPECS
- How it works for weight loss: Helps to limit overall calorie consumption and increase weight loss by limiting eating hours and fasting throughout the day
- Coaching available: No
- Trial period: No
The goal of Intermittent Fasting is to limit or completely eliminate calories during specified hours each day, which can help decrease your appetite by slowing your metabolism. How many hours you fast versus how many hours you eat is up to you. One popular option is to restrict eating to an eight hour window, leaving the other 16 hours for fasting. An example of this would be eating from noon to 8 p.m. and then restricting or eliminating calories outside of this window. How many calories you consume is also up to your discretion, which is something to consider when choosing this diet.
Since there are no caloric goals or food restrictions, this diet is very easy to follow. However, it's important to make sure you're choosing nutritious foods so your body is getting the nourishment it needs to power you through your day. This diet could be a slippery slope if you have trouble finding nutrient-dense foods since it does not have any resources or plans for you to follow.
What We Like
- Tracking calories and foods is not necessary
- Meal choices and food options are completely up to you
- You can choose the times and duration of your fasting period based on your needs
What We Don't Like
- Busier and sporadic schedules could make fasting and strict eating times hard to follow
- Some may find fasting hours too restrictive and may overeat
- Skipping meals or fasting may be dangerous for some medical conditions
BUY: Intermittent Fasting with DoFasting
How to Choose the Best Diet for Weight Loss
Goals
While many diets for weight loss support the obvious goal to lose weight, some plans also support different lifestyles and dietary needs. For instance, some people may want to lose weight and also focus on eating foods that can help lower cholesterol. Others may want to follow a low-carb or ketogenic diet because that's what their doctor recommends. Other times, a weight loss diet may be more concentrated on plant proteins, which is a suitable option for those who are trying to lose weight and eat less meat. No matter what your circumstances are, it's always a good idea to consult with your doctor to decide which is the most beneficial to your overall health and wellness.
Flexibility
Chances are, if you're feeling overly restricted you're probably not going to stick with a diet consistently to reach your goal. Certain diets for weight loss are pretty flexible in terms of foods you can choose, so long as you don't exceed your daily caloric goal. This can help establish the healthy habit of picking foods that have a lower caloric impact, so you can eat a higher volume. Having flexibility can also instill the mentality that you can have treats here and there as long as you're balancing those choices with healthy ones.
If you choose a weight loss diet that has less flexible food options such as a low-carb diet, the good news is that there are so many recipes and products available now that serve as a good substitute for options that aren't suitable. If you need to choose one of the more restrictive diets, it's always a good idea to pick a plan that includes recipes or meals so you have plenty of options for delicious meals.
Sustainability
Sustainability not only refers to whether or not you can finish what you started but also to choosing a plan that helps you keep the weight off after you're finished. When considering diet plans for weight loss, look for plans that include foods from a variety of food groups and a treat here and there. Likeability is also really important because chances are if you're not enjoying the foods you're eating you won't make long-term lifestyle changes. Your weight loss diet should also have the right amount of nutrients and calories, so you don't feel deprived or gain weight from overeating.
Dietary Needs
Dietary needs vary from person to person and usually include a conversation with your doctor. Whether you're making a personal choice to avoid certain foods or avoiding them for health reasons, choosing a plan that aligns with your needs will more likely result in reaching your goals and increasing your overall well-being.
Nourishment
When thinking about nourishment, it's best to follow a diet that isn't so restrictive that you feel weak or hungry throughout the day. Even though you're trying to lose weight, your body still needs proper nutrients to function well, even more so if you're incorporating exercise. It's also important to pick a diet that includes a hearty amount of whole foods including fruits and vegetables over processed foods.
Budget
Overall, you'll want to find something that is going to help you reach your weight loss and overall health goals. Depending on your needs and experiences, you may opt for coaching which is usually more expensive but can be a really helpful tool if you're looking for support and accountability. Some weight loss plans also include meals or protein shakes which are more convenient but cost more than preparing your own meals and snacks.
Program Length
How long you follow a program depends on which program you choose and your goals and preferences. We like to think of weight loss as a marathon, not a race. There's not one specific amount of time that works for everyone simply because everyone is different. Some studies claim that it takes four to six weeks to establish healthy habits and lose weight. Since this may not be the case for everyone, we recommend choosing a length that you think you can follow consistently. That way when you're finished, you can choose to continue with the program or think about trying other diets for weight loss if you're not happy with your results.
Coaching and Community
If you're trying to decide if coaching is right for you, think about them as a personal support system that can help you through your weight loss journey. Typically if you're just starting out or if you feel like you don't know a lot about choosing healthy foods, a coach is a good idea. Even if you feel confident in your nutritional knowledge, checking in with a coach can help keep you accountable.
Another way to feel accountable and connect with others is to choose a diet for weight loss that has a community you can participate in. Communities are great for posting any questions you may have or sharing recipes. They're also an awesome way to bond with others as you face the same challenges that may come when following a weight loss program.
FAQs About Diets for Weight Loss
What is the most effective diet to lose weight?
Unfortunately, there is no universal diet to lose weight. It's important to choose one that is most beneficial to your health, help you reach your personal goals, and establishes habits that are valuable long-term.
How can I lose weight fast?
Losing weight quickly is never the answer because it can put your health in danger and you're more likely to gain the weight back once you stop following the diet. The most effective way to lose weight is to follow a program that is sustainable for you to follow consistently.
What foods help burn belly fat?
There are no foods that magically burn away belly fat, however, most people can reduce fat in their abdominal area by taking on key lifestyle changes that include eating a healthy diet and exercising regularly.