We all wish there was a bulletproof answer on how to lose weight. Every day, another celebrity is enthusing about the increase in energy and glowing skin they got simply by switching to X or Y diet. There's no magic bullet, this we know. But there are types of diets out there that can help you lose weight, in combination with other healthy lifestyle choices. There are also fad diets that will do nothing for youand possibly even endanger your health.
So we set out to gather all the info for you on all different types of dietslow-carb diets, keto diets, fasting diets, diets that work and diets that don't. We list the pros and cons and other key facts to know when you're searching for how to lose weight. Read on for the real skinny on diets.
The basics: A four-phase plan, the diet starts out severely restricting carb consumption and gradually increases the amount allowed.
Positives: Stresses nutrient-rich foods. Effective for weight loss. The original plan from Dr. Atkins' New Diet Revolution by Dr. Robert Atkins has been updated to offer variations that meet individual needs and preferences.
Drawbacks: Requires tracking carbs. Fairly restrictive, especially in the first phases. Some may find the diet difficult to follow long-term and may gain back lost weight as they reintroduce carbs, meaning this diet won't work for everyone.
Worth noting: Rob Lowe follows the Atkins Diet.
The basics: Eat whole foods onlyfoods that are not processed or refined for 30 days. Check out this list of Whole30-approved foods.
Positives: Encourages followers to connect food choice to how they feel, so that even after the 30 days they may continue to focus on nutrient-rich, non-processed foods.
Drawbacks: Restrictive, so it may be difficult to stick with, even for 30 days.
Worth noting: While many diet plans offer substitutes for sweets or crunchy/salty snacks, Whole30 discourages faux treats even if they are made with approved ingredients.
Related: Whole30 vs KetoWhich Diet Is Better for Losing Weight?
The basics: Eat like a caveman, focusing on lean meats and fish, nuts and seeds, fruits and vegetables. Avoid dairy, sugar, legumes and grains.
Positives: Effective for weight loss, appetite control, lowering blood pressure.
Drawbacks and concerns: Eliminating dairy, grains and legumes can reduce the amount of calcium, fiber and other nutrients that are considered vital to a healthy diet.
The basics: High protein, extremely low carb
Positives: Meals leave you feeling full. No calorie tracking. Quick weight loss.
Drawbacks and concerns: The emphasis on protein may come at the expense of important nutrients. Restrictive.
Worth noting: The Dukan Dietby Pierre Dukan is basically an extreme ketogenic diet, split into four phases. The plan is extremely structured, so it works best for people who want a long list of rules to follow.
The basics: Low carb and intermittent fasting
Positives: Stresses nutrient-rich foods. Discourages processed foods.
Drawbacks and concerns: The Dubrow Dietby Heather and Terry Dubrowfocuses on appearance over health as the motivating force for the diet. The calorie counts for some forms of the diet may be too low for health improvement or weight loss.
The basics: Eat more carbs on days when you are physically active, fewer on rest days.
The theory: Eat carbs when you need them for fuel and your body will burn them up. Otherwise, all you are doing is storing up extra calories.
Positives: It includes complex carbswhole grains, fruits and vegetablesthat most dietitians consider vital.
Drawbacks and concerns: Consider that carb cycling usually gets associated with serious athletes. This approach to diet works best for people who engage in high intensity workouts regularly.
The basics: Moderate carb, high fat, discouraging processed and refined foods. Urges you to eat like your grandparents did, focusing on simple fresh foods. The Wild Dietby Abel James was introduced in 2015.
Positives: Effective for weight loss. Includes one weekly cheat meal to prevent feeling deprived and binging. No calorie counting.
Drawbacks and concerns: Restricts some complex carbohydrates, such as grains and beans, that provide important nutrients and fiber. The recommendation to stay with grass-fed beef, pork and chicken, wild caught fish and wild game may be costly.
The basics: 10-day high protein, low carb, low dairy.
Positives: Plant-forward. Eliminates processed foods and added sugars. Full plan addresses your relationship to food with the intent to instill a healthier approach to food choices.
Drawbacks and concerns: Restrictive. May be costly.
Worth noting: Creator Amelia Freer has written a number of follow up books since the original Eat. Nourish. Glow.
The basics: Consume lean proteins and low glycemic-index fruits and vegetables
Positives: Flexible. Balanced. Effective for weight loss. Includes regular exercise as part of the plan.
Drawbacks and concerns: Meal prep may be time-consuming.
The basics: A Weight Watchers membership program offers personalized meal plans, community support and accountability combine to encourage balanced eating and portion control.
Positives: Some form of WW (formerly Weight Watchers) has been around for decades, and long-term studies show that it is effective for weight loss. It doesnt restrict specific foods.
Drawbacks and concerns: Can be costly. There is a tiered membership fee, with prices rising to gain access to additional benefits such as workshops and personal coaching.
Related: I Lost 195 Pounds and Quit Emotional Eating: A WW Success Story
The basics: Limit red meat, increase consumption of fish, use healthy fats like olive oil.
Positives: Proven effective for heart health. No calorie counting or food tracking. Few restrictions.
Drawbacks and concerns: This is not actually a diet for weight loss, though many can drop extra pounds if they focus on the foods emphasized on the diet over empty-calorie processed foods and sugary drinks.
Related: 25 Facts About the Mediterranean Diet You Need to Know
The basics: Low sodium, nutrient conscious
Positives: Though designed specifically to prevent high blood pressure, DASH (Dietary Approaches to Stop Hypertension) emphasizes healthy choices in all food groups (yes, even carbs!) and can have a positive effect on people with other health conditions.
Drawbacks and concerns: Eliminates beef and bacon, which may be hard for some people to give up completely.
Worth noting: DASH was created by the National Institutes of Health, is recommended by numerous national health organizations and consistently ranks high among dietitians and physicians because it's a diet that works for many.
The basics: Its all in the name. Consume no more than 1200 calories a day
Positives: Effective for weight loss. No restricted foods.
Drawbacks and concerns: Focusing on calories alone may encourage unhealthy eating habits. Many people will feel hungry on a 1200 calorie diet.
The basics: USDA-approved plan that recommends portions in the five food groups, based on your weight and health goals.
Positives: No food is restricted, but nutrient-rich foods are emphasized. Encourages gradual change to diet, making it easy to adopt. The MyPlate graphic that divides a plate into healthy portions of food groups is helpful for people learning how to create a balanced diet,
Drawbacks and concerns: Taking the next step, with the more personalized MyPlate plan, requires tracking your food and calculating calories. The plan does not address sweets, alcohol or fats in its food groups.
The basics: Tune in to true hunger, recognize fullness and eat whatever you like.
Positives: Removes the diet mentality that categorizes food as good or bad. Puts you in tune with your body.
Drawbacks and concerns: Long and difficult learning process. Vague guidelines for achieving success.
The basics: Pay close attention to every aspect of eating and your bodys response to food. Eat slowly and deliberately.
Positives: Causes you to think before you eat andto recognize hunger and fullness. Eating slowly allows your brain to catch up with your bodys signals of fullness. Helps to identify emotional eating triggers.
Drawbacks and concerns: Long and difficult learning process with few guidelines.
Worth noting: It sounds like the opposite of intuitive eating, but mindfulness shares the same basic goal of understanding your body when it comes to hunger and fullness.
The basics: Avoid all foods with artificial ingredients. Stick to whole, natural foods only.
Positives: Eliminates processed foods that can cause weight gain and health issues. Lowers consumption of sugar and salt.
Drawbacks and concerns: This diet can be costly and time-consuming. Restrictive.
The basics: Low sugar, nutrient-dense foods.
Positives: Emphasis on adding fruits and vegetables to meals. No calorie counting. Effective for weight loss.
Drawbacks and concerns: After the initial phase, which restricts certain foods for two weeks; followers are expected to stick to eating healthy foods but have few restrictions. Some people may overdo it when reintroducing off-diet foods.
The basics: Balance protein (40%), complex carbs( 30%)and fat (30%) in every meal and snack
Positives: Eliminates processed foods (called carbage by diet creator Bob Harper.) Emphasizes fiber-rich carbohydrates as part of a balanced diet. Effective for weight loss.
Drawbacks and concerns: Specifies times of day when you can eat certain foods.
Worth noting: Bob Harper wrote a book touting this diet after he suffered a heart attack.
The basics: Low sugar, emphasis on fish over meat, healthy oils and fats. Focused on reducing inflammation that may cause weight gain and health problems.
Positives: Eliminates processed foods. Not too restrictive.
Drawbacks and concerns: Some of the restricted foods may be difficult to give up. Goodbye coffee!
Related: Dr. Travis Stork Reveals His Secret Battle With Chronic Painand Which Diet Helps
The basics: Similar to paleo and anti-inflammatory diets, with additional restrictions.
Positives: Encourages eating more vegetables. Eliminates processed foods. May help people with chronic digestive issues such as irritable bowel syndrome and autoimmune diseases such as lupus and psoriasis, though there are no conclusive studies.
Drawbacks and concerns: Extremely restrictive and so difficult to stick with long term.
Worth noting: This diet was designed specifically to combat autoimmune disease symptoms.
The basics: Prepackaged meals delivered to your home, supplemented with fresh produce that
Positives: Focused on portion control and foods low on the glycemic index. Easy to follow since meals are delivered right to you and you dont have to track calories or macronutrients. Personalized meal plans based on answers to a quiz. Effective for weight loss.
Drawbacks and concerns: Difficulty navigating meals away from home. Can be costly.
The basics: Prepackaged meals and weekly diet coaching
Positives: Easy to follow. Effective for weight loss. Encourages exercise as part of the plan. Help in transitioning to a healthy meal planning once you near your goal weight.
Drawbacks: Difficulty navigating meals away from home. Can be costly.
The basics: Lean meats, low-glycemic carbs, unsaturated fats.
Positives: Effective for long-term weight loss. No counting calories or macros. Offers a transition plan for healthy eating after reaching goal weight. A prepackaged meal delivery plan is available. Considered heart healthy.
Drawbacks and concerns: Some may find the diet too restrictive.
Worth noting: First published in 2005 , The South Beach Dietby Dr. Arthur Agatson has an update, The New Keto-Friendly South Beach Diet.
The basics: Make healthy food choices 80% of the time, indulge 20% of the time
Positives: No food is completely restricted. Counteracts feelings of guilt about food, so tendency toward binging is reduced.
Drawbacks and concerns: Without keeping track of food, most people underestimate what they eat in a day. Easy to overdo the junk food.
The basics: A combination of the Mediterranean and DASH diets designed to improve brain health and reduce the risk of Alzheimers. This is not intended as a weight-loss diet.
Positives: This diet focuses on incorporating foods related to brain health, including leafy greens and berries. Easy to follow. Wine is part of the diet!
Drawbacks and concerns: Vague guidelines and little research about its effectiveness.
The basics: Low glycemic index foods balanced with lean proteins, preferably locally produced and organic.
Positives: Focuses on nutrient-dense whole foods. Environmentally friendly. No calorie counting. Effective for weight loss.
Drawbacks and concerns: Can be costly. Shopping for local foods may be time consuming in some areas. Meal preparation can take an hour or more.
The basics: Five prepackaged meals/snacks a day, delivered to your home.
Positives: Offers different plan options to suit personal preferences. Includes diet coaching to encourage long-term healthy food choices. Easy to follow.
Drawbacks and concerns: Costly. Difficult to follow away from home.
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100 Types of Diets: Which Diet Plans Work, Rules, Pros & Cons - Parade ...
