However, calorie for calorie, vegan diets are not more effective for weight loss than other diets Other benefits: Plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, and premature death 15 , 16 , 17 , 18 , The downside: Because vegan diets eliminate animal foods completely, they may be low in several nutrients , including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids 25 , 26 , 27 , 28 , Vegan diets exclude all animal products.
They may cause weight loss due to lower calorie intake while reducing your risk of several diseases. Low-carb diets have been popular for decades — especially for weight loss.
There are several types of low-carb diets, but all involve limiting carb intake to 20— grams per day. The primary aim of the diet is to force your body to use more fats for fuel instead of using carbs as a main source of energy.
How it works: Low-carb diets emphasize unlimited amounts of protein and fat while severely limiting your carb intake. When carb intake is very low, fatty acids are moved into your blood and transported to your liver, where some of them are turned into ketones. Your body can then use fatty acids and ketones in the absence of carbs as its primary energy source.
Weight loss: Numerous studies indicate that low-carb diets are extremely helpful for weight loss, especially in overweight and obese individuals 30 , 31 , 32 , 33 , They seem to be very effective at reducing dangerous belly fat, which can become lodged around your organs 35 , People on very low-carb diets commonly reach a state called ketosis.
Many studies note that ketogenic diets lead to more than twice the weight loss than a low-fat, calorie-restricted diet 35 , 37 , 38 , Other benefits: Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to an automatic reduction in calorie intake 40 , Furthermore, low-carb diets may benefit many major disease risk factors, such as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels, and blood pressure 34 , 42 , 43 , 44 , The downside: Low-carb diets do not suit everyone.
Some feel great on them while others feel miserable. In extremely rare cases, very low-carb diets can cause a serious condition called nondiabetic ketoacidosis. This condition seems to be more common in lactating women and can be fatal if left untreated 47 , 48 , 49 , Low-carb diets severely limit carb intake and push your body to use fat for fuel. They aid weight loss and are linked to many other health benefits.
The Dukan diet is a high-protein, low-carb weight loss diet split into four phases — two weight loss phases and two maintenance phases. How long you stay in each phase depends on how much weight you need to lose. Each phase has its own dietary pattern. How it works: The weight loss phases are primarily based on eating unlimited high-protein foods and mandatory oat bran. The other phases involve adding non-starchy vegetables followed by some carbs and fat. Later on, there will be fewer and fewer pure protein days to maintain your new weight.
Weight loss: In one study, women following the Dukan diet ate about 1, calories and grams of protein per day and lost an average of 33 pounds 15 kg in 8—10 weeks Also, many other studies show that high-protein, low-carb diets may have major weight loss benefits 52 , 53 , 54 , These include a higher metabolic rate , a decrease in the hunger hormone ghrelin and an increase in several fullness hormones 56 , 57 , 58 , Other benefits: Apart from weight loss, there are no recorded benefits of the Dukan diet in scientific literature.
The downside: There is very little quality research available on the Dukan diet. The Dukan diet limits both fat and carbs — a strategy not based on science. On the contrary, consuming fat as part of a high-protein diet seems to increase metabolic rate compared to both low-carb and low-fat diets The loss of muscle mass and severe calorie restriction may also cause your body to conserve energy, making it very easy to regain the weight after losing it 62 , 63 , 64 , The Dukan diet has not been tested in quality human studies.
The diet may cause weight loss, but it also may slow down your metabolism and make you lose muscle mass along with fat mass. The diet is mostly plant-based and has a limited intake of animal products Weight loss: This diet has proven very successful for weight loss among obese individuals.
In one study, obese individuals lost an average of pounds 63 kg on an ultra-low-fat diet Other benefits: Studies suggest that ultra-low-fat diets can improve several risk factors for heart disease, including high blood pressure, high cholesterol, and markers of inflammation 69 , 70 , 71 , 72 , 73 , Surprisingly, this high-carb, low-fat diet can also lead to significant improvements in type 2 diabetes 75 , 76 , 77 , Furthermore, it may slow the progression of multiple sclerosis — an autoimmune disease that affects your brain, spinal cord, and optic nerves in the eyes 79 , The downside: The fat restriction may cause long-term problems, as fat plays many important roles in your body.
These include helping build cell membranes and hormones, as well as helping your body absorb fat-soluble vitamins. Moreover, an ultra-low-fat diet limits intake of many healthy foods, lacks variety, and is extremely hard to stick to. It can cause significant weight loss and may also have impressive benefits for heart disease, type 2 diabetes, and multiple sclerosis. The Atkins diet is the most well-known low-carb weight loss diet.
Its proponents insist that you can lose weight by eating as much protein and fat as you like, as long as you avoid carbs. The main reason why low-carb diets are so effective for weight loss is that they reduce your appetite. This causes you to eat fewer calories without having to think about it 32 , How it works: The Atkins diet is split into four phases. It starts with an induction phase, during which you eat under 20 grams of carbs per day for two weeks.
Successful weight loss requires a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior. Behavior modification is vital, and could have the greatest impact on your long-term weight-loss efforts. The table below lists some of the more common diets. There's overlap, but most plans can be grouped into a few major categories. Studies comparing different weight-loss programs have found that most programs result in weight loss in the short term compared with no program.
Weight-loss differences between diets are generally small. Before you dive into a weight-loss plan, take time to learn as much about it as you can. Just because a diet is popular or your friends are doing it doesn't mean it's right for you.
Ask these questions first:. Successful weight loss requires long-term changes to your eating habits and physical activity. This means you need to find a weight-loss approach you can embrace for life. You're not likely to maintain whatever weight loss a diet helps you achieve if you then go off the diet and revert to old habits. Diets that leave you feeling deprived or hungry can cause you to give up.
And because many weight-loss diets don't encourage permanent healthy lifestyle changes, even if you do lose weight, the pounds can quickly return once you stop dieting. You'll likely always have to remain vigilant about your weight. But combining a healthier diet with more activity is the best way to lose weight, keep it off for the long term and improve your health. There is a problem with information submitted for this request.
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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 , 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 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. Many weight loss diets exist and each claims to be the best.
This is a review of the 9 most popular weight loss diets and the science behind them. Research has shown that low-carb, high-fat diets such as the keto diet can promote fat loss and improve certain health conditions.
This article offers…. The Mediterranean diet includes lots of healthy foods like whole grains, fruits, vegetables, seafood, beans, and nuts. This article details all you…. Meal planning is one of the best ways to kickstart and stay on top of your weight loss goals, and new technology can make this task easier.
Here are…. This is a detailed beginner's guide to the paleo diet. What it is, how it works, what to eat, what to avoid and a sample paleo meal plan for one week.
The DASH diet is often recommended to treat high blood pressure. Here is a detailed overview of what it is, who should try it and how to do it. Health Conditions Discover Plan Connect.
One of the best ways to lose weight is by changing your diet. Here are the 8 best diet plans to help you shed weight and improve your overall health. Share on Pinterest. Intermittent fasting.
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating. Downsides: In general, intermittent fasting is safe for most healthy adults. Summary Intermittent fasting cycles between periods of fasting and eating. It has been shown to aid weight loss and is linked to many other health benefits. Plant-based diets. Many of the restricted food groups are high in calories, so limiting them may aid weight loss.
A flexitarian approach or proper supplementation can help account for these nutrients. Summary Plant-based diets restrict meat and animal products for various reasons. Studies show that they aid weight loss by reducing your calorie intake and offer many other benefits. Low-carb diets. Summary Low-carb diets restrict your carb intake, which encourages your body to use more fat as fuel.
They can help you lose weight and offer many other benefits. The paleo diet. Summary The paleo diet advocates eating whole foods, similarly to how your ancestors ate. Studies show that it may aid weight loss and reduce heart disease risk factors.
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