Top 13 Best Weight Loss Diets - Lose Weight Fast - Weight Loss Guide

Obesity has become a global problem. According to research from 2016, about 39% of adults are considered obese. That number is even higher in the US, with 99 million people considered obese.

This is an alarming trend because obesity opens people up to various health problems like heart disease, stroke, diabetes, and cancer.

It would help if you considered many factors before choosing a diet plan. It would help if you ensured that the plan was safe and healthy for you.

You also need to ensure that it is effective for sustainable weight loss and that you can stick to it in the long run. There are many popular diet plans out there, so it can be challenging to know which one is right for you.

However, this article presents some of the best diet plans that are effective for weight loss. We hope this information will help you choose the right plan for your needs and help you achieve your weight loss plan.

Weight Loss With A Healthy Diet

The best way to lose weight is to do it gradually and steadily. Rapid weight loss efforts are often not sustainable and can lead to health problems.

The best diets for weight loss are ones that:

- Is rich in fresh fruits and vegetables.

- Includes lean protein (chicken breast).

- Is low in sugary drinks and refined carbs.

- Contains moderate amounts of healthy carbs.

- Includes healthy sources of fiber.

- Is tailored to your individual needs.

-Allows you to eat until you're satisfied.

-Include healthy food choices

-Includes healthy habits

-includes restricting calories

You can also tailor your weight loss diet to your own needs. For example, if you have diabetes, you'll need to include healthy carbs in your diet. If you have food allergies, you'll need to avoid certain foods and eat others in moderation.

The best weight-loss diets are the ones you can stick to in the long term. It's crucial to find a diet plan containing healthy food you enjoy eating.

If you can find weight loss plans that fit your lifestyle and help you lose weight gradually, you're more likely to succeed in the long term.

Best Weight Loss Diets

There are many popular weight-loss diets, and it can be challenging to know which is right for you. However, this article presents some of the best weight-loss diets that are effective for weight loss.

The Low Fats Diet

A low-fat diet is one of the most efficient weight-loss diets, which helps significant weight loss for your body.

Low-fat diets contain high carbs and glucose than other diets, such as the low-carb keto diet; however, plant-based food is frequently recommended in low-fat dieting types.

In general, a low-fat diet restricts 30% of calories from fats. In contrast, an ultra-low-fat diet restricts less than 10% of calories from fats, with carbohydrates making up 80% of caloric intake and proteins 10%.

A study conducted on 73,500 participants found that low-fat dieting causes minimum changes in weight loss and belly fat; however, the changes were seen later, and this diet has become more effective over time.

Another study showed that people following a low-fat diet for 12 months lost about 9 kg (20 pounds) more than people following a low-carbohydrate diet.

Consequently, a low-fat diet is an effective way to lose weight and prevent obesity.

Best Low-Fat Healthy Foods

Whole grains (rice, bread, oats, etc.)
Low fats meet (white fish, skinless chicken, and turkey)
Sweet potatoes
Fruits
Beans and legumes
Leafy greens
Garlic
Mushrooms
Cruciferous vegetables
Skimmed milk
Cheese and yogurt

Low Carbohydrate Diet

Carbohydrates are one of the three macronutrients found in food (the other two being fat and protein). They are essential for the body to function properly, but when consumed excessively, they can lead to weight gain.

One way to lose weight is to restrict carbohydrate intake. Low carb weight diets are one of the most effective weight loss programs. Restricting carbohydrate intake can lead to weight loss and other health benefits.

When you consume low carbs, your body burns fats instead of glucose for energy. This process, known as ketosis, can help decrease appetite, promote weight loss, and improve insulin sensitivity.

Low carb diets also tend to be high in healthy fats and protein, which can further support weight loss and provide numerous other health benefits.

While there is no one-size-fits-all approach to a weight loss diet, restricting carbohydrates may be an effective strategy for those looking to lose weight and improve their overall health.

According to a study of low-carbohydrate diets, people following this diet for six months lost an average of 9.5 kg (21 pounds) more than those following a low-fat diet.

Another study found that people following a low-carbohydrate diet for 12 months lost an average of 7 kg (15 pounds) more than those following a low-fat diet.

Foods to Eat On The Low-Carb Diet

Fishes and shellfish
Eggs
Meat
Dairy products
Berries, apples, and strawberries
Nuts and seeds
Nuts butter
Cauliflower and broccoli
Pork
Oils such as olive oil, coconut oil, and rapeseed oil

Very Low-Calorie Diet

A very low-calorie diet is one of the weight-loss diets with very few calories that promote losing weight fast.

The number of calories in a VLCD can vary depending on the program but is typically between 800 and 1,000 calories per day.

This calorie intake is much lower than what is recommended for most people, which is why VLCDs are often used to promote quick weight loss.

A study showed that people following a VLCD for 12 weeks lost an average of 11.1 kg (24.5 pounds) more than those following a low-fat diet.

Another study found that people following a VLCD for 16 weeks lost an average of 13.4 kg (29.5 pounds) more than those following a low-fat diet.

While a VLCD may help you lose weight quickly, it is essential to note that this diet is not sustainable in the long term and can be associated with several health risks.

For example, because you are consuming so fewer calories on a VLCD, you likely will not be getting all of the nutrients your body needs. This can lead to fatigue, headaches, and other symptoms.

Additionally, because you are losing weight fast, you may be at risk of regaining the weight once you return to eating regular food. For these reasons, it is crucial to speak with a doctor or registered dietitian before starting a VLCD.

Best VLCD Foods Include:

Easy chicken mole
Broad beans smashed with toast
Lentil soups
Sugar snap peas
Zucchini
Tomatoes
Spinach
Turnips
Strawberries.
Tuscan port steaks
Caulis rice and vegan fajita

Ketogenic Diet

The ketogenic, or keto, diet is a low-carbohydrate, high-protein diet that is more effective for losing weight than other weight-loss diets.

When following a keto diet, carbs are restricted, and the body produces ketones in the liver.

Ketones are made from the fats you consume from food and your body fats. As a result, your body cells use fats as a primary energy source instead of glucose.

There is no calorie restriction on a keto diet, and you can eat significant fats until you are full.

Recent studies found that people following a keto diet lost more weight than those following a low-fat diet.

One study showed that people following a keto diet for 24 weeks lost an average of 12.7 kg (28 pounds) more than those following a low-fat diet.

Another study found that people following a keto diet for 24 weeks lost an average of 10.5 kg (23 pounds) more than those following a low-glycemic diet.

In addition to weight loss, the keto diet has other health benefits, such as preventing diabetes and cancer and preserving muscle mass. Low-carb diets have also been shown to improve blood sugar and insulin levels in type 2 diabetic patients and reduce blood pressure.

Consequently, the keto diet is effective for maintaining weight loss and improving your overall health.

Foods to Eat On The Keto Diet

Fish and seafood
Low-carb Vegetables
Green leafy vegetables
Non-starchy vegetables
High fats veggies
Keto-friendly Cheese.
Nuts and seeds
Avocados
Fruits
Shirataki noodles
Keto-friendly protein bars
Cocoa powder and dark chocolate
Olive oil
Butter
Unsweetened tea and coffee
Plain Greek yogurt and cottage cheese
Simple yogurt
Keto-friendly plant-based milk such as coconut milk, oat milk,
Meat and poultry.
Eggs.
Nuts, seeds, and healthful oils.
Plain Greek yogurt and cottage cheese

Atkins Diet

The Atkins diet is a low-carbohydrate weight-loss diet derived from the keto diet. The difference between the two is that your carbohydrate intake is gradually increased in Atkins.

The Atkins diet is effective in helping people lose weight quickly.

In one study, participants who followed the Atkins diet lost 6-15 pounds in just a few weeks. Another study showed that a low-carb diet like Atkins or keto was more effective at shedding stubborn belly fat.

A recent study showed that people following the Atkins diet for 12 weeks lost an average of 11.1 kg (24.5 pounds) more than those following a low-fat diet.

In addition, the Atkins weight loss diet benefits overall health, improving metabolic problems, cardiac disease, and high blood pressure.

Foods to Eat On The Atkin Diet

Meats such as lamb, bacon, chicken, pork, and beef
Seafood: fishes, trout, salmons, mackerel, and sardines
Low carbohydrates vegetables such as broccoli, spinach, asparagus, and kale
Low crab eggs
Nuts and seeds
Plain Greek yogurt and cottage cheese
Healthy oils like olive oil and avocado oil
Butter and cream
Unsweetened tea and coffee
Spices

DASH Diet

The DASH diet is rich in fruits, vegetables, whole grains, low-fat dairy foods, lean meats, fish, poultry, nuts, and beans.

The diet is low in sodium, saturated fats, and added sugars. The DASH diet has been shown to reduce blood pressure in people with high blood pressure. In addition, the diet has several other health benefits.

According to a meta-analysis of studies on the DASH diet, the diet helps with weight loss—the DASH diet is the No. 1 best overall diet by U.S. News & World Report for 2019.

The diet is also ranked as the best diet for healthy eating and the best heart-healthy diet. You can expect to lose up to 8 pounds in two weeks on the DASH diet.

DASH diet is a good option for people with blood pressure, obesity, heart disease, and other health conditions.

Foods to Eat on Dash Diet

Eggs
Legumes
Low fats dairy
Nuts
Lean meat
Yogurt
Oats
Fruits and veggies
Berries
Fish
Green leafy veggies
Sweet potatoes
Garlic

Vegetarianism (Vegetarian Diet)

Being vegetarian is not primarily a weight loss diet; it is a healthy choice for your better lifestyle. However, research has proved that people who eat only plant food are generally leaner than non-vegetarians.

A study done in 2003 showed that vegetarians have lower rates of heart disease, obesity, diabetes, and high blood pressure.

If your weight loss diet is the whole plant-based, you can lose up to 2-3 pounds in a week.

Studies have shown that a plant-based diet can lower blood pressure, reduce the risk of heart disease and stroke, and even help prevent certain cancer types. In addition, vegetarians tend to have lower levels of cholesterol and triglycerides, as well as less inflammation throughout the body.

Consequently, becoming vegetarian can be a great way to steady weight loss and improve your health and well-being.

A vegetarian diet is also more environmentally sustainable than a meat-based diet. It requires less land, water, and energy to produce vegetables than it does to have meat.

Foods to Eat on Vegetarian Diet

Grains, pulses, seeds, and nuts
Vegetables and fruits
Eggs
Dairy products
Cheese (vegetable rennet)
Plant milk, including soy milk, almond milk, and coconut milk.
Vegetarian meat substitutes such as tofu, seitan, and tempeh
Condiments such as salsa, guacamole, and pesto
Herbs and spices

Veganism

A vegan diet is an excellent way to lose weight quickly. Vegans only eat whole-plant-based foods, which are low in calories and high in nutrients.

By following this healthy eating habit, you receive fewer calories daily, which helps you with fat loss and weight maintenance.

This type of diet excludes meat, seafood, dairy, and eggs. Even though vegans consume the same calories as non-vegetarians, they shed pounds and reduce body fat.

This weight loss diet is rich in fibers, making you live longer. This is because they lower the risks of developing chronic diseases such as obesity and type 2 diabetes.

A research review of 12 studies concluded that 1,151 people who followed a vegan diet lost an average weight of 4.4 pounds – that’s 2kg more than meat-eaters. Another study showed that they lost 5.5 pounds (2.5kg) more than vegetarians who didn’t follow a special diet.

A vegan diet is the way to go if you want to lose weight quickly and effectively. You’ll not only reach your weight loss goals but also reduce stored fat and improve your overall health.

Foods to Eat on Vegan Diet

Vegetables and fruits
Nuts and seeds
Whole grains
Legumes
Nuts and nut butter
Chia seed, hemp, and flax
Seaweed and sprouts
Yeast
Fermented plants foodstuff
Calcium-rich vegan milk
such as almond milk, cashew milk, and soy milk
Tofu
Coffee
Dark chocolate (70% or more cocoa)

Intermittent Fasting Diet

Intermittent fasting is an effective weight-loss method. It involves cycling between periods of fasting and eating.

During the fasting periods, you eat nothing or very little. This can help you to lose weight by creating a calorie deficit. Other health benefits of intermittent fasting are reducing inflammation, improving brain health, and protection against certain diseases.

One study showed that people who followed an intermittent fasting diet lost 3-8% of their body weight over 24-48 weeks.

Another study showed that obese people who followed an intermittent fasting diet lost 7-11% of their body weight over 12 weeks. In addition, another research confirmed that intermitted fasting helps burn body fats and preserves muscle mass. Intermitted fasting is excellent for metabolism improvement and weight reduction.

There are several other health benefits of intermittent fasting, such as its anti-aging properties. It improves brain health and insulin sensitivity and has anti-inflammatory properties.

If you want to lose weight quickly, intermittent fasting is an effective method. It can help you to create a calorie deficit and maintain weight loss.

Different types of intermittent fasting

The 16/8 Method

Various forms exist in intermitted fasting, and the most frequently used method is 16/8. This method is also called the Lean Gains protocol. In 16/8 dieting, you fast for 16 hours and eat only during an 8-hour window. For example, you can stop eating at 8 pm and fast until noon the next day.

The 5:2 Method

The 5:2 diet is intermittent fasting, where you usually eat 5 days out of the week and fast for 2 days. On the 2 fasting days, you eat 500-600 calories.

This weight-loss diet can help you lose weight quickly as it creates a calorie deficit. Studies have shown that the 5:2 diet can help you lose 3-5% of your body weight over 6-12 weeks.

The Warrior Diet

The warrior diet is intermittent fasting that involves eating small amounts of raw fruits and vegetables during the day and eating one large meal at night.

This weight loss diet can help you to lose weight as it creates a calorie deficit. Studies have shown that the warrior diet can help you lose 3-5% of your body weight over 6-12 weeks.

Foods to Eat While Intermittent Fasting

Vegetables and fruits

Nuts and seeds

Healthy fats such as olive oil, avocado, and coconut oil

Herbs and spices

Probiotic-rich foods such as yogurt, kefir, and sauerkraut

Whole grains

Healthy protein sources such as tofu, lentils, and tempeh

Green tea

Black coffee

The Paleo Diet

The paleo diet is based on the simple premise that we should eat the same foods our hunter-gatherer ancestors ate.

This weight loss diet excludes dairy products, grains, and legumes, all relatively recent additions to the human diet. Instead, it focuses on whole, unprocessed foods like meats, fish, fruits, and vegetables.

The theory behind the diet is that modern diseases are caused by the western diet, which is full of processed foods. The paleo diet is thought to be a more natural way of eating to help prevent these diseases.

The latest research supports this theory. A study of 14 people found that those who followed a paleo diet for three weeks lost an average of 5.1 pounds (2.3 kg). Their weight circumference was also reduced significantly.

Other studies showed that the paleo diet is more satisfying than other diets due to its higher protein content.

This indicates that the paleo diet is an effective way to lose weight and may offer other health benefits such as reduced disease risk. The Paleo weight loss diet has other health benefits, such as reducing high Blood pressure, improving heart health, and reducing triglyceride and cholesterol levels.

The paleo diet is worth considering if you're looking for a healthy and sustainable way to lose weight.

The food includes in the paleo diet:

Fruits and vegetables
Lean meat
Seeds and nuts
sugar
A restrictive version of dairy products such as cheese

The Mediterranean Diet

The Mediterranean diet is well known in Greece and Italy, and this diet is a way of eating that focuses on healthy fats, fresh produce, and whole grains. In the Mediterranean diet, trans fats, red meat, added sugar, refined grains, and processed food are strictly prohibited.

The diet has been shown to have numerous health benefits, including weight loss.

A study of 22 people found that those who followed a Mediterranean diet lost an average of 5% of their body weight over 12 weeks. Another study showed that the Mediterranean diet could help reduce belly fat, a significant risk factor for heart disease.

Nineteen studies were conducted on the Mediterranean diet, and the results show the average weight loss was 8.8 pounds which was more significant than for people who adopted a controlled diet.

The Mediterranean diet is an effective way to lose weight and improve overall health.

Other health benefits of the Mediterranean weight loss diet involve helping to reduce oxidative stress and combat inflammation. It reduces the risk factors of heart attacks and prevents premature death.

Foods to Eat on Mediterranean Diet

Vegetables
Fruits
Seafood
Eggs
Whole grains
Limited red meat
Extra virgin olive oil.
Nuts and seeds
Beans and legumes

The Dukan Diet

The Dukan Diet is a high protein, low carbohydrate weight loss diet developed by Dr. Pierre Dukan.

The diet has four phases:

Phase 1:

The Attack Phase: This phase lasts 2-10 days and is a high protein, low carbohydrate diet.

Phase 2:

The Cruise Phase: This phase lasts for 2-6 weeks and is a high protein, moderate carbohydrate diet.

Phase 3:

The Consolidation Phase: This phase lasts 5-10 days and is a moderate protein, high carbohydrate diet.

Phase 4:

The Stabilization Phase: This phase is a lifelong maintenance phase that is a moderate protein, high carbohydrate diet.

The diet is effective for weight loss, and studies have shown that people who follow it lose an average of 10% of their body weight. The Dukan Diet is a healthy and sustainable way to lose weight. It offers other health benefits, such as reducing the risk of heart disease and stroke.

Foods to Eat on the Dukan Diet:

lean protein

fat-free dairy

vegetables

whole grains

fruit

Caution: Before starting your journey toward weight-loss diets, you should talk to your doctor. They will recommend you the best dieting plan to drop pounds after checking your health history.

Conclusion

In conclusion, being overweight is the most common problem globally. The world’s overweight population percentage is 39%. In America, more than half population attempts dieting to shed weight.

There are various weight-loss diets, such as low-carb diet (e.g., ketogenic or Atkins diet), Low-fats diet, dash diet, vegetarian or veganism diet, paleo diet, and the Mediterranean diet are scientifically proven to reduce overweight and obesity.

Dieting prevents diseases and improves the quality of life, and you experience a healthier life. Life expectancy has increased due to advances in medical science and technology; however, the number of obese people is also growing.

Consequently, following a healthy lifestyle with a balanced diet and regular physical activity is essential to maintain a healthy weight and live a long life.

It is good to see the doctor for further weight loss plans that fit best for your health and your weight loss.

FAQs

What is the best diet for weight loss?

A. The best diet for weight loss is a balanced diet with regular exercise. Diets such as low-carb or low-fat diets are scientifically proven effective for weight loss. In addition, the Mediterranean diet is a healthy and sustainable way to lose weight.

What are the benefits of dieting?

A. Dieting has many benefits, such as reducing the risk of heart disease, stroke, and other diseases. In addition, dieting can improve the quality of life.