5 Best Diets for Weight Loss

• Nutritional Basics
• Advanced Nutrition
• The Mediterranean Diet
• The Low-Carb Diet, aka the Atkins Diet
• The Paleo Diet
• The Intermittent Fasting Diet
• The Ketogenic Diet (“Keto” Diet)
• Other Things to Consider
• The Do-It -Yourself Diet (DIY)

In this article, we will review some of the most popular weight-loss diets. Each diet will be scored to let you know which is the best.

These ratings are based on scores for the following:

1. How well does the diet work? This will be based on medical studies.
2. How much does it cost to be on this diet? Do you have to buy expensive foods for this diet?
3. Is the diet healthy? Does it put you at risk for other health problems?
4. Is the diet appropriate for the long term? Or is it too hard to stay on for more than a few months?
5. Is the diet very complicated? Or is it easy to follow?

Each of these 5 items is worth up to 3 points, for a total score of 0–15. The higher numbers reflect a more favorable score.

Keep in mind that there is no one diet that is best for everyone. Some people do better with one type than another. This is likely based on factors like individual tastes, as well as genetics. So, if one diet doesn’t sound good to you or doesn’t work for you, look at a different one that may suit you better.

Also note that it is always best to talk to your doctor before trying any new diet. This is especially true if you have underlying health problems or if the diet is very strict or extreme. Your doctor can be sure that the diet is safe for you while accounting for any health concerns you have. They also might want to monitor your weight and/or lab tests, depending on your health and the type of diet you have chosen.

Nutritional Basics

Calories are a measure of the amount of energy your body gets from a portion of food. The more calories a food has, the more weight gain it can cause when you eat it. It takes a surplus or deficit of about 3,500 calories to gain or lose a pound.
An important thing to keep in mind is that the way all of these diets work is by consuming fewer calories. You can eat completely healthy foods and still eat too much of them!
There are really only 3 types of food, as far as your body and nutrition go. These are fats, carbohydrates, and protein. Many foods are a combination of the 3 types, but some are much higher in one component than another.

1. Fats are a little more than two times higher in calories than carbohydrates (“carbs”) or protein. This means that if you eat 3 ounces of fat, it has twice as many calories as 3 ounces of carbs or protein. Fats are found in high quantities in many meats, oils/butter/margarine/shortening, and whole-milk products.
2. Protein is found in eggs, beans, nuts, dairy products, grains, and all meats.
3. Carbohydrates include all types of sugar, as well as starchy foods, which break down into sugars in your body very quickly after eating them. This includes anything made with flour (such as bread, crackers, tortillas) and some starchy vegetables, like potatoes and corn.

3,500 calories are in one pound.

Advanced Nutrition

There are several subtypes of fats and carbohydrates. While they are a little more complex, it is important the role they play in your diet.

Different Types of Fats

Fats are subdivided into saturated and unsaturated fats. These are chemical terms that describe how many hydrogen atoms are on each fat molecule.

Saturated fats are prone to causing atherosclerosis, or hardening of the arteries. This can increase heart attack and stroke risk. The worst type of saturated fat for this type of cardiovascular risk is what is called a trans fat.

Saturated fats are primarily found in animal products, like lard, whole-milk dairy, and meats—especially beef, pork (other than tenderloin), deli meats, and dark-meat poultry. Coconut and palm oils are the only plant-based fats naturally found with saturated fats. However, plant-based vegetable oils can be turned into saturated fats by a chemical process called hydrogenation. This is where partially hydrogenated oils come from. This essentially turns a healthy oil into a trans fat, so keep an eye out for partially hydrogenated oils on your food labels.

Saturated fats, in general, should be limited. Trans fats or partially hydrogenated oils should be avoided altogether, if possible.

Unsaturated fats, on the other hand, do not pose the same health risks. They may even have some cardioprotective effect. Unsaturated fats include polyunsaturated and monounsaturated fats.

Saturated fats should be limited.
Trans fats should be completely avoided.

Different Types of Carbohydrates

Carbohydrates, or carbs, are referred to as either simple or complex.

A simple carb is either a form of sugar or a refined grain. This includes white flour, breads, and white rice. The refining process does some of the same work your body does to digest the foods, so they don’t take much work for your body to turn them into sugar.

Complex carbs are whole grains that have had little refining. They are still turned into sugar in your body, but take more digestive work to do so. Therefore, they don’t tend to cause as high levels of sugar as quickly after eating as simple carbs do.

Healthy eating guidelines encourage more whole grains, or complex carbohydrates, while limiting simple carbohydrates.

1. The Mediterranean Diet

This is a popular diet that is based on the diets of the countries around the Mediterranean Sea. As there are many countries in this area, there is no one set group of foods to eat. However, a Mediterranean diet usually includes plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts, and seeds. Olive oil is the primary fat. Dairy, eggs, fish, and poultry are allowed in low-to-moderate amounts.

What Am I Supposed to Avoid With This Diet?

• Processed foods
• Saturated fats
• Sugars
• Fatty/processed meats, such as red meat, pork, and deli meats

What Can I Eat With This Diet?

• Fruits and vegetables
• Breads and other grains
• Potatoes, beans, nuts and seeds
• Use olive oil as your main fat.
• Dairy, eggs, fish and poultry are allowed in low-to-moderate amounts.
• Wine with meals is allowed, in moderate amounts. Moderate amounts of alcohol are considered to be 1 glass of wine a day for women, 2 glasses of wine a day for men under age 65, 1 glass of wine a day for men over age 65.
• Meats are usually only a small part of this diet.
• Fruit is often eaten as a dessert.
• Most of the dairy is usually cheese.

Does It Work?

Yes, as long as you decrease your calorie intake at the same time. The Mediterranean diet was not designed as a weight-loss diet, but studies do show people lose weight on it. Long term, it is about equal to other diets—like the low-carb diet—for weight loss.

Score = 2 points

Is It Expensive?

There is no special food to buy. It is possible that some of the dietary changes may require buying foods that are a little more expensive than what you are used to. But the diet itself has no hidden costs.

Score = 2 points

Is It Healthy?

The Mediterranean diet appears to be very healthy. It has had good results in many medical studies and appears to decrease heart attack and stroke risk. There is also ongoing interest in whether it may help prevent some cancers.

Score = 3 points

Can I Stay on This Diet Long Term?

Yes, and it is a diet recommended as a long-term healthy diet by many experts, including the American Heart Association.

Score = 3 points

Is This Diet Easy?

There is nothing specifically hard about this diet, but there are many variations of it. Because of this, there is no one set of guidelines or meal plans to follow. Of course, you can find a lot of ideas for recipes, as a lot has been written on this diet. Most of all, you’ll have to think about your own diet and how to modify it along these guidelines. Some people may think it is easy because it lets them work with their own likes and dislikes and adjust to fit. Others may think it is harder because it doesn’t have written “steps” to follow.

Score = 2 points

Total = 12 points (Max points 15)

The Mediterranean diet appears to be very healthy. While it was not designed for weight-loss, people on this diet do lose weight. Medical studies indicate The Mediterranean diet decreases your heart attack and stroke risk.

2. The Low-Carb Diet, AKA the Atkins Diet

This diet has been around for many years and has been very popular. There are many different low-carbohydrate diets. The Atkins Diet is one particular brand-named low-carb diet.

As you learned in “Nutritional Basics” above, there are only 3 food types. So, if you eat fewer carbohydrates, you’ll end up eating more protein and fats.

What Am I Supposed to Avoid With This Diet?

• Simple carbohydrates: This means sugars of any type, including honey, agave, syrup, and molasses.
• Processed grains: This includes white rice and foods made with white flours, like white bread, tortillas, bagels, pasta, and crackers.
• High-starch vegetables, like potatoes and corn.
• Most sweets, like cookies and cakes.

What Can I Eat With This Diet?

Lots of vegetables, most fruits, meats, and complex carbohydrates. Complex carbohydrates include whole grains, beans, nuts, and seeds. This diet is healthier if you choose lean meats that are low in saturated fat.

Does It Work?

Yes, there is good evidence that people can lose weight with a low-carbohydrate diet. Some (but not all) studies find it to be more effective than a low-fat diet in the short term. Long term, it is about the same as low-fat diets for weight loss.

Score = 2 points

Is It Expensive?

The official Atkins Diet has a website and meal plans that you can access just by registering. They sell Atkins-brand foods and smoothies, which can make this route more costly. You can follow a low-carb diet that is not the Atkins brand diet on your own, using regular foods without much extra cost, if any.

Score = 1 point

Is It Healthy?

The answer to this depends on a couple of things.

First, you need to be eating some carbohydrates. Carbs are the main source of fuel for your brain, so if you go too low on your carbs, that can be bad for your brain health. You could find yourself sluggish or having trouble concentrating as a result. (You can read about very low-carb diets below in the “Keto Diet” section.)

Also, as this diet tends to be higher in fat, you need to be careful to choose your fats wisely. This is discussed further in “Different Types of Fats” above. If you have cardiovascular problems (like having had a heart attack or stroke), high cholesterol, or diabetes, you should talk to your doctor before starting on this diet.

Score = 2 points

Can I Stay on This Diet Long Term?

The answer to this is similar to the answer to “Is it Healthy?” If you avoid saturated fats and monitor your carbohydrate intake so it isn’t too low, this can be safe long-term. Again, consult your doctor if you have other health problems to be sure this is safe for you long-term. They may want to monitor your blood sugar and cholesterol levels.

Score = 2 points

Is This Diet Easy?

Overall, yes. You can follow the pre-planned meals and snacks for the official Atkins Diet, which makes it super easy. However, that could be expensive in the long term. You can instead choose to follow a low-carbohydrate diet on your own by cutting back on your carbohydrates, especially the simple carbohydrates.

Depending on how many carbohydrates you get in your regular diet, making these changes may be harder or easier for you. Many people who have a high-simple-carb diet find they crave carbs. During the first few days of a low-carb diet, those cravings may get worse before they get better.

Score = 2 points

Total = 9 points (Max points 15)

If your diet is high in simple-carbs you may  find yourself craving carbs for the first few days of your low-carb diet. This is normal. The cravings will diminish with time.

3. The Paleo Diet

“The Paleo Diet” is another brand name. However, the general diet type is designed to be similar to what was eaten during the Paleolithic period, during which humans were hunter-gatherers and hadn’t yet started farming. The theory is that our body hasn’t been able to adapt to the changes in diet that came with farming, so going back to that prehistoric diet might be better for us.

What Am I Supposed to Avoid With This Diet?

• Processed foods, in general. This includes artificial anything, as well as low-fat or reduced-calorie foods.
• Grains, in general, such as wheat, oats, barley
• Beans, peas, lentils, and peanuts
• Salt and sugar

What Can I Eat With This Diet?

• Meat, eggs, and fish
• Fruits and vegetables
• Nuts and seeds
• Oils from fruits and seeds

Does It Work?

This diet seems to aid in weight loss as well as the other popular diets like the Mediterranean diet, often without people seemingly trying to cut back on calories.

Score = 2 points

Is It Expensive?

There are no hidden costs, but the types of foods in this diet might be more expensive than you are used to.

Score = 2 points

Is It Healthy?

It depends. It is recommended that you choose protein/meats that are low in saturated fat to minimize additional cardiovascular risk. You may also not get enough calcium and/or vitamin D on this diet. If this is the case, you might need supplements to prevent osteoporosis. If you are doing a very low-carb version of this diet, you should definitely talk to your doctor, as that can pose risks for people with underlying health problems, including heart, kidney, or liver problems. Also note that there is a great deal of variety in what was eaten by Paleolithic people, depending on what was available in their region, and the theory behind the diet is not at all proven.

Score = 1 point

Can I Stay on This Diet Long Term?

Yes, you can, but keep the items listed under “Is It Healthy?” in mind to be sure you are on a safe long-term diet.

Score = 1 point

Is This Diet Easy?

One of the downsides to this diet is that it can be hard to stick to it long term. This is because it is more restrictive than some diets. Eliminating whole food groups like dairy, grains, and sugar can be challenging. This diet requires a lot of change for many people from what they normally eat. This degree of change can take more time and planning, which can make it more difficult.

Score = 1 point

Total score = 7 points (Max points 15)

There is a great deal of variety in what was eaten by Paleolithic people. The theory behind the diet is not proven. If you have underlying health problems, including heart, kidney, or liver problems you should talk to your doctor before starting the Paleo Diet.

4. The Intermittent Fasting Diet

This popular diet is different from the others in that it doesn’t tell you what you should or shouldn’t eat. Rather, it tells you when you should eat.

A few of the options for intermittent fasting are the following:

1. Eat-stop-eat. With this plan, you fast (eat nothing with calories) for 24 hours, once or twice a week. You can, and should, still drink water any time you are fasting.
2. 16/8 method. With this method, you pick 8 hours of the day when you will eat and fast for the other 16 hours. For example, you might skip breakfast and then eat from noon to 8 pm only, every day.
3. 5:2 schedule. With this diet, you eat normally for 5 days of the week. On the other 2 non-consecutive days, you eat 500–600 calories all day (which is very little) as a partial fast.

What Am I Supposed to Avoid With This Diet?

Nothing.

What Can I Eat With This Diet?

Anything you want, as long as it is during the time you are allowed to eat.

Does It Work?

While research is still ongoing, it does seem that intermittent fasting can lead to weight loss, as long as you don’t overeat on your non-fasting days. You still need to eat fewer calories, or you will not lose weight on any diet.

Score = 2 points

Is It Expensive?

No, it doesn’t cost anything or require the purchase of any special foods.

Score = 3 points

Is It Healthy?

This depends. Any type of extreme fasting has dangers. Side effects of fasting can include dizziness, headaches, low blood sugar, fatigue, muscle cramps, and feeling weak. If you do a prolonged fast (longer than what we are talking about here), you can cause liver, kidney, and heart problems.

Anyone with medical problems should consult their doctor before any kind of fasting, particularly those who have diabetes. People with migraines might find that fasting triggers their attacks. However, there is also some research suggesting there could be some health benefits from fasting.

Overall, the answer to this question is that it is safer—and, ultimately, healthier and more sustainable—if you keep your fasts shorter. Don’t do activities that require detailed concentration, like driving, climbing on ladders, operating dangerous machinery, or performing surgery, when you are fasting! Strenuous exercise should also be avoided.

Other health aspects of this diet depend on your own food choices. If you eat foods that are low in saturated fats and sugar, opt for whole grains over simple carbs, and avoid processed foods, it is going to be healthier for you. However, those are choices you will need to make for yourself, as intermittent fasting does not specify what foods to eat or avoid.

Score = 1 point

Can I Stay on This Diet Long Term?

There is no rule against it, but most people would find it difficult to do so.

Score = 0 points

Is This Diet Easy?

It is easy to understand, but the fasting restrictions can be difficult. It can be difficult to work this around your home, work, and activity schedules. The side effects of fasting can be bothersome for some.

Score = 1 point

Total = 7 points  (Max points 15)

Intermittent fasting is safer—and, ultimately, healthier and more sustainable—if you keep your fasts short. Diabetics should consult their doctor before fasting. Fasting may trigger migraines.

5. The Ketogenic Diet (“Keto” Diet)

This is another low-carb diet, similar to the Atkins Diet. However, it takes it a step further to be a very low-carb diet. This very low carb intake (less than 50g per day) puts your body into a state of metabolism known as ketosis. In ketosis, the body shifts to using fats for energy due to the lack of available carbs. Ketones are a by-product of this shift in metabolism, and an alternate source of energy for your brain, which otherwise only uses glucose (a simple carb).

What Am I Supposed to Avoid With This Diet?

You have to strictly limit carbs. No sugars, grains, fruits (except small amounts of berries), beans and legumes, carrots and potatoes, reduced-fat or reduced-sugar foods, processed oils (which are the partially hydrogenated or saturated oils discussed in the “Advanced Nutrition” section), all alcohol, and many sauces, such as ketchup and BBQ sauce.

What Can I Eat With This Diet?

A ketogenic diet allows for meat (such as beef, pork, and poultry), fatty fish, eggs, nuts, healthy oils, cheese, butter, low-carb veggies (like greens, onions, tomatoes, peppers), and avocados.

Does It Work?

The short answer is yes, it works for some people. Overall, most of these diets have shown about the same impacts on weight loss in studies.

Score = 2 points

Is It Expensive?

You can spend money on special “keto” products, or you can just use regular foods. However, even some of these regular foods might be more expensive than your previous diet.

Score = 2 points

Is It Healthy?

Long term, there is evidence for decreased risk of heart attacks and diabetes with this diet. However, there are more potential side effects from this diet than those above that can be bothersome in the short term. Ketosis can cause thirst, loss of appetite, dry mouth, frequent urination, bad breath, decreased energy, muscle cramps, constipation, and weakness. Some of these get better over time. There is also an increased risk of developing kidney stones and fat deposits in the liver. This diet is extreme enough that anyone with health conditions, including diabetes, should talk to their doctor before starting.

Score = 1 point

Can I Stay on This Diet Long Term?

You certainly can. However, it can be difficult to maintain long term. It is very restrictive, and any highly restrictive diet can be difficult to maintain. The side effects of ketosis may also make it not suitable for you long term.

Sometimes, it can be difficult to follow this diet when you eat at other people’s homes. Some people manage this by occasionally eating carbs but following the keto diet the rest of the time.

Score = 1 point

Is This Diet Easy?

The rules are simple as far as avoiding carbs. However, it can be difficult to be restrictive enough with your carbs to induce ketosis.

Score = 1 point

Total = 7 points (Max points 15)

 There is evidence for long-term decreased risk of heart attacks and diabetes with the Keto Diet. Short term, you will need to watch for potential side effects such as thirst, loss of appetite, dry mouth, frequent urination, bad breath, decreased energy, muscle cramps, and constipation. There is also an increased risk of developing kidney stones and fat deposits in the liver.

Other Things to Consider

When you are reading about diets, keep in mind that any diet that seems “too good to be true” probably is. Most of the time, the motivation that you have to lose weight, and the effort that you put into it, is what leads to the most success.

Any of the 5 diets above can work if the effort is made. However, each person has different food preferences, schedules, and lifestyles. Choose the one that seems to fit the best for you. If you try it for a while but don’t like it, try another.

Exercise and Weight Loss

No discussion about diet is complete without discussing exercise. Weight loss cannot occur without a caloric deficit. Calorie deficit occurs when your calories consumed are less than your calories expended. You can incur a caloric deficit by eating less than you normally do. However, exercise helps further by burning calories for energy. Most people find that they are more successful with weight loss if they combine dietary changes with exercise.

You don’t need to set very strenuous goals with your exercise if that is not your thing. Not everyone is able to run a marathon. However, you will find that increasing your activity level helps. Exercise may include doing work around your house or yard, gardening, walking, or other similar activities. Any time your body is moving, you are burning calories. Although more vigorous exercise does burn more, just do what you can. Start slow and work up. Consult your doctor if you have medical problems that make exercising difficult. And keep in mind that sitting is the enemy of weight loss!

If you have tried some diets as well as exercise and aren’t getting anywhere, consider talking to your doctor. They may want to look for medical problems that can affect your weight. These can include thyroid problems, as well as side effects of some medications. Your doctor can also refer you to a dietician, who is a specialist in nutrition, to further look at ways to optimize your diet for weight loss and health.

There’s one other diet to consider. While it isn’t in our official Top 5 ratings above, points are assigned so you can compare it to the others.

Any time your body is moving, you are burning calories. Sitting is the enemy of weight loss.

The Do-It-Yourself Diet (DIY).

This is your own diet. You can choose what you want to do.

Most of the diets we have discussed today have a few things in common. You can use those as your starting place and adjust what works for you.

Sometimes, using a calorie-counter app can be helpful. This allows you to find out how many calories you are eating each day and adjust your intake based on what you learn. These apps can also help you calculate how many calories you should eat for weight loss, as well as how many calories you burn from your daily activities.

What Am I Supposed to Avoid With This Diet?

Sugar, processed foods, and saturated fats are a good place to start. If you read a label and it has a lot of ingredients you don’t understand, it is likely a processed food. Saturated fats include the partially hydrogenated oils, red meats, and whole-milk products. Avoid artificial additives and preservatives.

You can also decide to be stricter than just avoiding sugar by limiting your simple carbs—things like bread, tortillas, bagels, white rice, potatoes, and anything with white flour. Or, you can decide to try to go lower on your fat, in general, since fats are the highest-calorie type of food.

You may also want to try going plant-based and eliminating meats and fish. Or, go all the way and avoid milk and eggs too.

It’s up to you, what you like, and what works for you. You can adapt and change the diet as you see what works and what doesn’t.

What Can I Eat With This Diet?

Complex carbs (whole grains), most fruits and vegetables, nuts/seeds/beans/peas, and healthy oils (unsaturated fats). Foods you cook yourself are best most of the time. Lean meats or other lean protein, such as tofu/tempeh, can also help reduce fat or calorie intake.

Does It Work?

This can work as well as any of the others, based on your effort and motivation level.

Score = 2 points

Is It Expensive?

There are no special foods to buy. While healthy foods can sometimes be more expensive, you have a lot of freedom to make choices and don’t have to spend a lot more if you don’t want to.

Score = 2 points

Is It Healthy?

That is up to you and your choices.

Score = 2 points

Can I Stay on This Diet Long Term?

Yes, and that is one of its biggest benefits. Hopefully, you will adapt your own diet into something healthier that becomes a habit. Making healthy choices a habit means that they will eventually become part of your normal diet and lifestyle, not just a temporary weight-loss diet.

Score = 3 points

Is This Diet Easy?

Yes and no. It is easy in that you can do so many different things. However, for some people, that might be hard if they don’t have the time to invest in deciding what changes they want to make.

Score = 2 points

Total = 11 points

Making healthy choices a habit means that they will eventually become part of your normal diet and lifestyle, not just a temporary weight-loss diet.

Diet Comparison Table

 

Diet	Effective	Cost	Healthy	Long-term	Easy	Total
Mediterranean	2	2	3	3	2	12
DIY	2	2	2	3	2	11
Low-Carb/ Atkins	2	1	2	2	2	9
Paleo	2	2	1	1	1	7
Intermittent Fast	2	3	1	0	1	7
Keto	2	2	1	1	1	7

written by: myObMD writing team, December 21st, 2021 | Editor: Victoria Menard | Copyright: myObMD Media, LLC, 2021