Effective weight loss diet program

Staying on a high protein diet for the long haul often causes problems such as nutritional deficiencies and health problems. About Us Contact Us. Terms of Use Disclaimer Privacy Statement. No part of this website, including content, images, photos may be copied, posted, or reproduced.

Weight Watchers MyWW. Short Term effectiveness Most people find that they need to "get the hang" of using points and making smart food choices so they aren't hungry. Long Term effectiveness Those who stick with the program, however, often lose the weight they want to in a reasonable amount of time. Ease of use Like counting calories, Weight Watchers has you count points instead, which can be a bit tiresome, but isn't difficult.

Cost The cost of membership can be fairly pricey, although some people have found a way to cut costs by signing up for the shortest membership possible, learning from it, then cancelling and simply repeating what they have already been doing. Taste Since you make your own meals unless you choose frozen meals if they don't taste good, you simply need to find a different recipe.

Satiety When clients use their points wisely, most people say that they always feel full and satisfied. Health Weight Watchers allows all you can eat vegetables, lots of fruit, and a balanced diet. Low Carb Diet. Long Term effectiveness This plan can be continued indefinitely to maintain a healthy weight, or to drop pounds as they begin to appear.

Ease of use With no special foods or equipment to buy and thousands of online support groups and recipes, this is a very easy diet to use. Cost While there are no special foods, some find a small cost increase with the purchase of organic vegetables and meats, but this is offset by the savings from no longer buying sodas and fast foods.

Taste Replacing bread and pasta with meat and protein means you are sure to find foods you love. Satiety This is one of the most satisfying diets around, since the focus is on fat and protein, which is what makes people feel full and satisfied with their food. Health This can be a super healthy diet, provided people don't rely on a great deal of processed "low carb" foods. Meal Prep. Short Term effectiveness Usually works for most people in the short run as you are motivated and find the entire process interesting and new.

Long Term effectiveness For those who stick with the plan, this slow but steady weight loss plan is amazingly effective.

Ease of use It takes some time for most people to learn how to shop and cook several meals at the same time. Cost Besides saving time, most people rave about how much money they save by not eating out, not impulse buying, and not wasting food. Taste Since you can make anything you like that suits your tastes, the majority of people find this diet easy to follow however, some might find eating the same meal several days in a row boring.

Satiety If meals are planned properly which means including protein and a high fiber vegetable people state that they feel very satisfied after their meal.

Health Meal prep is based around a healthy diet, mainly protein and vegetables, which makes this a good choice as far as health goes. The 21 Day Fix Diet. Short Term effectiveness This plan is very effective when it comes to losing weight because portion control and calories are carefully controlled if the containers are used. Long Term effectiveness While the plan can be repeated if necessary, many people tire of using the containers.

Ease of use Although this diet takes all the measuring and weighing out of the picture, most people become find the containers bothersome after a while. Taste While there is an extensive list of foods available for each colored container, some people might find that they miss their favorites if they aren't included on the list.

Satiety Some people find that they are hungry on this diet since it does limit your caloric intake. Health This is a very sensible, balanced plan that includes moderate levels of exercise, both of which are a healthy way to lose weight naturally.

Atkins Short Term effectiveness This is one of the big selling points of this diet, as most people start losing weight from the first day. Long Term effectiveness As you become closer to your goal weight, the number of carbs is slowly increased. Ease of use Some people find the 4 stages difficult to keep up with or they lose track of the days, but most people can follow this plan without trouble. Taste If you don't consume the Atkins products, you eat the foods you normally consume, so other than eating less of high carb foods, very little changes.

Health This plan encourages protein consumption, which can be too much for some people to deal with. Mediterranean Diet. Short Term effectiveness Studies have found that this diet works for weight loss when people follow portion control. Long Term effectiveness Numerous studies have found that people lose weight and keep it off when following this diet plan, even when it is followed for years.

Ease of use This diet can be difficult for many people as there are no guidelines as to how many calories you can consume. Cost Since most of this diet relies on fish, olive oil, and fresh vegetables, it can be fairly pricey, when compared to junk foods. Taste There is no denying, however, that this diet tastes pretty darn good, especially if you love to cook with spices and love seafood. Satiety This diet features lots of whole grains and produce that is full of fiber, not to mention tasty olive oil based dishes.

Health Besides losing weight, this diet plan can help to prevent many diseases, especially heart disease. Keto Diet. Short Term effectiveness This plan is extremely effective, as consuming 20 grams of carbs will have almost everyone losing weight from day one.

Long Term effectiveness As with any restrictive diet, people become bored or feel that they are missing out on their favorite foods. A diet that mimics what many people who live along the Mediterranean coast eat —think olive oil, nuts, vegetables, and whole grains—is one of the most popular diets out there. And although most data surrounding this diet are strongly linked to outcomes like a reduced risk of heart disease and improved cognition , following it may result in weight loss as well.

And even though following this diet results in similar weight loss as other popular diets like the low-carb diet , following it can support your health in a variety of ways—and in a delicious way too. Created by registered dietitian Dawn Jackson Blatner, RDN , the Flexitarian Diet combines the concepts of following a vegetarian diet with including moderate amounts of animal products. The concepts and guidelines of this diet are detailed in her book The Flexitarian Diet.

Along with the protein source guidelines, this diet suggests that people limit added sugars and ultra-processed foods that are low in nutritional value. Data shows that people who follow vegetarian diets appear to have more weight management benefits when compared to non-vegetarian diet-eaters. Following a flexitarian diet—essentially a vegetarian diet with small amounts of animal proteins sprinkled in—can offer weight management benefits while possibly helping people who enjoy an occasional lean piece of beef or a hard-boiled egg with the compliance factor.

WW formerly Weight Watchers personalizes your nutrition plan based on a series of questions. Participants also have access to support via the WW app, workshops, and plans to provide behavior-change techniques. WW, formerly Weight Watchers , is one of the most popular weight loss programs worldwide. How it works: WW is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents.

Weight loss: Many studies show that the WW program can help you lose weight 58 , 59 , 60 , For example, a review of 45 studies found that people who followed a WW diet lost 2. Other benefits: WW allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies , to adhere to the plan.

Downsides: While it allows for flexibility, WW can be costly depending on the subscription plan. Summary WW, or Weight Watchers, is a weight loss program that uses a points-based system.

Dietary Approaches to Stop Hypertension, or DASH diet , is an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension.

It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat. The number of servings you are allowed to eat depends on your daily calorie intake. For example, an average person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day.

For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight over 8—24 weeks than people on a control diet Other benefits: The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer 71 , 72 , 73 , 74 , 75 , Downsides: While the DASH diet may aid weight loss, there is mixed evidence on salt intake and blood pressure.

In addition, eating too little salt has been linked to increased insulin resistance and an increased risk of death in people with heart failure 77 , Studies have also linked it to additional benefits for your heart and reduced risks of other chronic diseases. Many diets can help you lose weight. Some of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW Weight Watchers , and the DASH diet.

While all of the above diets have been shown to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences.

This ensures that you are more likely to stick to it in the long term. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here.

There are many "diets" that can work. Here are meal plans for 5 healthy diets that have been shown to be effective in studies. This is a detailed meal plan for a low-carb diet based on real foods.

What to eat, what not to eat and a sample low carb menu for one week. We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Every year millions of adults in the United States try to lose weight 1. The Mediterranean diet is inspired by the eating patterns of countries like Italy, Spain, and Greece.

A well-rounded Mediterranean diet should include plenty of fruits, vegetables, whole grains, nuts, seeds, proteins, and healthy fats. Meanwhile, added sugars and foods that have been heavily processed or refined are restricted 2. For example, one analysis of 16 studies showed that those who paired the Mediterranean diet with physical activity and calorie restriction lost significantly more weight than those in a control group 6. Plus, other research suggests that the Mediterranean Diet may help prevent chronic conditions like type 2 diabetes and heart disease 5 , 7.

Plant-based diets encourage you to eat foods from plants, including fruits, vegetables, nuts, seeds, oils, and legumes.

However, these foods are only enjoyed in moderation and not generally considered to be the main focus of the diet 8. Plant-based diets are particularly rich in fiber — the parts of plant-based foods like fruits, vegetables, and whole grains that are resistant to digestion.

Fiber helps keep you full between meals to promote weight loss 9 , 10 , According to one review of 12 studies, people who followed a plant-based vegetarian diet lost an average of 4.

Another review of 32 studies found that plant-based diets were more effective for weight loss, compared with conventional diets, and even led to greater improvements in blood sugar control, cholesterol levels, and inflammation Carb-restricted diets are often recommended to help support blood sugar control and increase weight loss among those with type 2 diabetes There are many types of carb-restricted diets , but most of them involve limiting the consumption of foods that are high in sugar or carbs, such as desserts, candy, bread, and pasta.

Although some carb-restricted diets, such as the Atkins or ketogenic diet, also require significantly reducing your carb consumption to 20—50 grams per day, low carb diets are defined as any diet comprising less than grams of carbs per day 15 , One study in 49 people with type 2 diabetes found that a low carb diet was more effective at improving blood sugar levels than a low fat diet.

Another study in people with type 2 diabetes found that following a low carb, high fat diet was linked to improved blood sugar control and increased weight loss, compared with a control group If you want to learn more about carb-restricted diets, you can find valuable resources online, or check out this article to get you started.

Shop for books on carb-restricted diets online. The Mayo Clinic diet is focused on developing healthy habits like eating breakfast every day, exercising daily, and keeping a food journal. 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.

Shop for books on the Mayo Clinic diet online. Low carb diets involve restricting your intake of carbs, including high carb foods like bread, pasta, and sweets.

Some research suggests that reduced sensitivity to insulin may play a role in the development of polycystic ovary syndrome PCOS As such, low carb diets are often recommended to improve insulin sensitivity and help manage symptoms of PCOS.

One review of eight studies showed that following a low carb diet could help increase weight loss and improve hormone levels in women with PCOS Shop for books on the low carb diet online. Anti-inflammatory diets emphasize foods rich in nutrients that have been shown to fight inflammation, including antioxidants and omega-3 fatty acids These diets are rich in foods like fruits, vegetables, nuts, seeds, and fatty fish. They also typically limit processed products, fried foods, and sugar-sweetened beverages.

Studies show that increasing your intake of anti-inflammatory foods like fruits, vegetables, and nuts may be beneficial for weight loss 29 , 30 , In addition to promoting weight loss, following an anti-inflammatory diet may help alleviate symptoms of PCOS.

In fact, high levels of inflammation are thought to contribute to symptoms of PCOS and may be associated with increased levels of androgens, or male sex hormones