Millions of Americans grapple with the question, “How can I lose weight?” A survey revealed that over 50 percent of Americans are actively trying to shed pounds, primarily through healthier eating habits and reduced food intake. The Centers for Disease Control and Prevention (CDC) indicates that the most common approach involves a weight loss or low-calorie diet, followed by diets for diabetes management, low-carb regimens, and low-fat or low-cholesterol plans. Navigating the overwhelming number of available programs can be challenging, as there is no universal solution.
Sustainability and Long-Term Lifestyle Changes
Choosing a diet that yields lasting results hinges on sustainability. Diets offering quick fixes rather than promoting enduring lifestyle changes can be problematic. Extreme diets promising rapid weight loss may prove unsustainable, potentially leading to overeating or binge eating due to feelings of deprivation. As Angie Asche, RDN, a sports dietitian, advises, "Consider if the diet’s habits are ones you can continue throughout your lifetime, not just 21 or 30 days."
Prioritizing Overall Health
Diet plans such as the MIND diet and the DASH diet focus on specific health areas, with weight loss as a secondary benefit. Others prioritize weight loss. Kyle emphasizes the importance of individual uniqueness, stating, "It is important to remember that we are all very unique individuals. We all have different states of health and different lifestyles, which could affect what diet plan is best for us. That means that you should not be considering what is working for your friends or family members and instead should pay attention to what works for you individually."
Many diets eliminate entire food groups, potentially causing nutrient deficiencies and health issues. For instance, a very low carbohydrate diet may not be suitable for individuals on medication for type 1 or type 2 diabetes. Similarly, overly restrictive diets are not recommended during pregnancy or breastfeeding, as pregnancy is not a time for weight loss. Consulting a doctor before making dietary changes during these periods is crucial.
Safety and Personal Preferences
Ensuring a diet's safety through extensive research is vital. Consulting a physician or registered dietitian before starting a new diet is advisable. A self-check ensures the diet aligns with personal values and preferences. Ginger Hultin, RDN, suggests, "Don't like eating meat? Then don't be paleo! Travel a lot and rely on eating out? The DASH diet may end in frustration for you." The chosen diet should be safe, effective, and compatible with one's lifestyle.
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Exploring Popular Diet Plans
To navigate the confusion, here's an overview of some popular diets:
Ketogenic Diet (Keto)
This high-fat, adequate-protein, low-carb diet induces ketosis, where the body uses stored fat for energy instead of carbohydrates. Research suggests it can be an effective weight loss method, requiring consistent adherence without cheat days. Those considering the diet should consult a complete keto food list and research healthy fats. Individuals with type 1 diabetes or specific metabolic disorders should avoid this diet, and consulting a physician is recommended for everyone before starting.
One of the biggest challenges of the keto diet is limiting carbohydrate intake. Hultin notes, "It can be challenging to make sure to hit the low levels recommended for carbohydrates. This diet likely means a lot of planning ahead and bringing food with you to parties and events." Potential side effects include keto-related diarrhea and constipation, fatigue, mood swings, headaches, and bad breath, collectively known as the "keto flu."
Paleo Diet
Hultin suggests that the foundation of a paleo diet should be vegetables. The concept involves consuming foods available to Paleolithic ancestors, including meat, fish, poultry, eggs, fruits, and vegetables, while excluding grains, dairy, legumes, added sugar, and salt.
This eating style requires significant menu planning and preparation. A systematic review and meta-analysis suggested the diet could lead to weight loss, but the Academy of Nutrition and Dietetics cautions that it may be low in carbs and lack nutrient-dense foods like whole grains, legumes, and dairy. It may also lead to deficiencies in vitamins and minerals like calcium, vitamin D, and B vitamins, potentially increasing the risk of osteoporosis, according to UC Davis Health.
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Atkins Diet
This low-carb, high-protein diet has been around for decades. The allowable net carb intake depends on the chosen plan. (Net carbs are calculated by subtracting fiber and sugar alcohols from total carbs.) Unlike the keto diet, the Atkins diet allows more carbs as the phases progress.
Research suggests that the Atkins diet can yield modest long-term weight loss, similar to the WW eating plan. Due to its low-carb nature, it may not be suitable for individuals on insulin or with diabetes, and its high protein content makes it unsuitable for those with kidney disease, according to Mayo Clinic.
DASH Diet
Elizabeth Shaw, RDN, highly recommends the DASH diet, noting, "This is a great way of eating that I highly recommend to many clients, and I even model in my own life. Since the premise of the diet is designed to help people who have high blood pressure, low-sodium foods are recommended." U.S. News & World Report consistently ranks the DASH diet as a top diet.
MIND Diet
The MIND diet, a hybrid of the DASH and Mediterranean diets, focuses on slowing the progression or development of Alzheimer’s disease. It emphasizes vegetables, berries, beans, whole grains, olive oil, fish, and wine, while reducing saturated and trans fats, according to Mayo Clinic and Harvard Health Publishing.
By focusing on cutting unhealthy fats and emphasizing whole, fresh foods, the MIND diet may lead to weight loss.
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Low-Carb Diet
Many diets, including Atkins and keto, fall under this category. A typical low-carb diet limits carbs to less than 57 g daily, but this can vary, according to Mayo Clinic. Research suggests that low-carb diets can lead to weight loss, reduce body fat, and improve blood glucose control, but long-term effects require further research.
This type of eating plan can result in nutritional deficiencies and should be avoided by children, as well as pregnant or lactating women. Very low-carb diets can be dangerous for people with diabetes who are on insulin due to the risk for hypoglycemia. Kyle notes, "The low-carb diet is best for individuals who truly enjoy savory diets that involve more animal-based products and less sweet, refined carbohydrates."
South Beach Diet
Created by cardiologist Arthur Agatston in 2003, this low-carb diet features three phases. The first phase is the most restrictive, limiting carbs such as potatoes and rice. Each subsequent phase becomes more lenient, emphasizing lean protein, unsaturated fats, and low-glycemic carbs such as nonstarchy vegetables. South Beach promotes lasting lifestyle changes, according to Mayo Clinic.
Research suggests that people with metabolic syndrome who followed the first two phases of the diet noticed significant weight loss but also experienced shifts in satiety and hunger hormones, possibly leading to higher levels of hunger during the diet. Like other low-carb diets, the South Beach Diet isn’t appropriate for pregnant or lactating women, or children.
Intermittent Fasting
Intermittent fasting involves various approaches, from fasting for a number of hours each day up to an entire 24-hour fasting period one or two times a week. Hultin states, "If you're trying to kick a habit like eating late into the night, then stopping eating earlier in the evening and fasting overnight could be beneficial for you. There are many types of intermittent fasting, so ensuring you pick one that works for you and your lifestyle is important."
The idea is that fasting induces mild stress on the cells in your body, helping them become better at coping with such stress and possibly helping your body grow stronger. Research suggests that 8 to 12 weeks of intermittent fasting can lead to a 3 to 8 percent reduction in body weight, performing just as well as other calorie-restricted diets.
Hultin adds, "Intermittent fasting can be really challenging if you have an ever-changing schedule. If you're traveling and crossing time zones, it could be very difficult to follow. It might be best for people with more stability in their lives." Intermittent fasting isn’t safe for people with type 2 diabetes, children, pregnant or lactating women, or anyone with a history of disordered eating.
Dubrow Diet (16:8 Diet)
The Dubrow diet involves fasting for 16 hours and eating for eight, also called the 16:8 eating plan, a type of intermittent fasting. Over three phases, it also limits calories, fat, and carbohydrates, which may aid weight loss, say registered dietitians. A plus of this eating plan is that it takes a whole-foods approach, and calls for avoiding processed and packaged foods, along with sources of refined carbs and desserts in general. One minus is that the plan limits healthy complex carbs.
WW (Formerly Weight Watchers)
In September 2018, Weight Watchers International rebranded to WW, aiming to focus on wellness rather than just weight loss. With Oprah as a notable proponent, this plan has evolved over the years, with its most recent version being WW PersonalPoints. U.S. News & World Report ranked it the best diet for weight loss, supported by extensive research. Research shows that people following Weight Watchers were nearly 9 times more likely to lose 10 percent of their body weight compared to those on a self-help diet plan.
WW offers community support through Connect, a members-only social community. Research suggests that participants in an online weight loss plan who were highly involved with the online community aspect of the program lost more weight over six months than participants who did not engage in this type of social networking. In 2023, WW began offering access to weight loss medications such as GLP-1 receptor agonists for eligible users through its WeightWatchers GLP-1 Program.
Plant-Based Diet
Plant-based eating can take many forms, from vegan to vegetarian to pescatarian and flexitarian, which contains some meat. All plant-based diets focus on eating whole, fresh foods such as vegetables, fruits, whole grains, nuts, seeds, and legumes. Research suggests that plant-based diets are associated with a reduced risk of various chronic diseases including obesity, heart disease, and type 2 diabetes.
Vegan and Vegetarian Diets
Kyle notes, "A vegan or vegetarian diet is best for individuals who do not like to consume animal products, whether for health reasons, environmental reasons, or animal welfare reasons. There are many health benefits of consuming more plant-based foods, such as a reduction in chronic disease."
There’s a large spectrum of where people can fall on a vegetarian diet: For example, vegans consume no animal products, whereas ovo-lacto vegetarians eat both dairy and eggs. The eating style may help with weight loss, suggests a systematic review.
Rapid Weight Loss Diets
Rapid weight loss diets involve losing more than 2 pounds (lb) or 1 kilogram (kg) a week over several weeks, typically achieved by consuming very few calories. However, slow and steady weight loss is the preferred method to avoid yo-yo dieting. Losing excess weight through a healthy diet and increased physical activity can prevent future health problems, as obesity increases the risk of diabetes, stroke, coronary artery disease, kidney and gallbladder disorders, and cancer.
Very-Low-Calorie Diets (VLCDs)
VLCDs often use meal replacements like formulas, soups, shakes, and bars instead of regular meals to ensure adequate nutrient intake. A VLCD is recommended only for adults with obesity who need to lose weight for health reasons and should be used under the supervision of a healthcare provider. Most experts do not recommend using a VLCD for more than 12 weeks.
Low-Calorie Diets (LCDs)
LCDs typically allow about 1,200 to 1,500 calories a day for women and 1,500 to 1,800 calories a day for men. An LCD may use a mix of meal replacements and regular food, making it easier to follow than a VLCD.
Time-Restricted Eating
This strategy limits the number of hours per day that you can eat, with a popular approach being the 16:8 method. This involves eating all meals during an 8-hour period and fasting for the remaining time.
Fasting
Fasting involves periods of caloric restriction and has gained popularity due to potential benefits for people with diabetes and obesity. The 5:2 system involves 2 days a week of fasting or VLCD and 5 days a week of eating a normal diet.
Fad Diets
Some fad diets severely limit calories to achieve rapid weight loss, which can be unsafe and unsustainable. These diets often lead to weight regain once stopped, especially if old eating habits return.
Risks of Rapid Weight Loss
Losing more than 1 or 2 lb (0.5 to 1 kg) a week can lead to loss of muscle, water, and bone density, as well as side effects like gallstones, gout, fatigue, constipation, diarrhea, and nausea. Rapid weight loss diets are generally not safe for children, teens, pregnant women, or older adults unless recommended by a healthcare provider.
The Mayo Clinic Diet
The Mayo Clinic Diet is a weight-loss program developed by Mayo Clinic experts, focusing on healthy foods and increased physical activity. It emphasizes lifestyle changes and adopting enjoyable, sustainable habits.
Two Phases
The program consists of two phases:
Lose It!
This two-week phase aims to jump-start weight loss, with a potential loss of 6 to 10 pounds (2.7 to 4.5 kilograms) in a safe and healthy manner. It focuses on lifestyle habits associated with weight, adding five healthy habits, breaking five unhealthy habits, and adopting another five bonus healthy habits.
Live It!
This phase is a lifelong approach to health, focusing on food choices, portion sizes, menu planning, physical activity, exercise, and sticking to healthy habits. It may result in a steady weight loss of 1 to 2 pounds (0.5 to 1 kilograms) a week until the goal weight is reached.
Key Principles
The Mayo Clinic Diet simplifies healthy eating by teaching portion size estimation and meal planning, without strict calorie counting. The Mayo Clinic Healthy Weight Pyramid guides food choices, emphasizing filling, low-calorie options. The program recommends at least 30 minutes of physical activity daily, with more exercise for further benefits and weight loss, providing an exercise plan with walking and resistance exercises. Consulting a doctor before starting a new physical activity program is advised, especially for those who have been inactive or have a medical condition.
Dietary Guidelines
The Mayo Clinic Diet offers five different eating styles at several calorie levels. Sweets are allowed, but limited to no more than 75 calories a day, which can be considered over the course of a week for practicality. After the initial phase, individuals transition into the second phase, continuing to lose 1 to 2 pounds (0.5 to 1 kilograms) a week until reaching their goal weight.
Safety and Considerations
While most people can lose weight on calorie-restricted diets in the short term, the Mayo Clinic Diet is generally safe for most adults. Eating plenty of fruits and vegetables provides important nutrients and fiber. However, the natural sugar in fruit affects carbohydrate intake, potentially raising blood sugar or certain blood fats temporarily. Individuals with diabetes or other health conditions should work with their doctor to adjust the Mayo Clinic Diet accordingly, aiming for more vegetables than fruits if possible.
The 21-Day Fix Program
The 21-Day Fix is a weight loss and exercise program that promises to help individuals lose up to 15 pounds (7 kg) in just three weeks.
Program Overview
Offered by Beachbody, the program includes a workout guide and a diet control plan. The 21-Day Fix program includes two DVDs featuring six 30-minute workouts. The 21-Day Fix workout schedule encourages users to complete at least one workout every day of the week.
Calorie Needs and Food Containers
In the introductory guide, a mathematical formula is provided to estimate each customer’s total calorie needs by multiplying their current weight in pounds by 11. This number represents the calorie base (resting metabolic rate or BMR). Adding 400 calories (for exercise) represents the total calorie need to maintain weight. Then, 750 calories (deficit) are subtracted from the total, which provides the target calorie intake needed for weight loss according to Beachbody’s program.
This calculation helps determine a suitable plan and shows users how many servings of each color-coded food container they can consume each day. Each food container is sized differently and is used for a specific food group. Users are also allowed to consume between two to six teaspoons of nut butter and oils, depending on the plan package and customer goals.
Tracking Progress
Those who follow the 21-Day Fix are encouraged to track their weight loss progress in various ways. Before starting the program, users are advised to take "before" pictures. Participants also measure body parts such as arms, chest, waist, hips, and thighs to assess how many inches have been lost after three weeks. After completing the program, "before" images and measurements are compared to "after" images and measurements to estimate total progress.
Benefits
A review based on 68 studies shows that people who consume additional sugary drinks and sweets are more likely to be overweight or obese compared to those who consume less sugar. Furthermore, individuals following the 21-Day Fix are guided to eat a fiber-rich diet and drink plenty of water, both of which have been shown to be particularly effective for promoting weight loss.
The foods recommended in the 21-Day Fix meal plan are healthy, nutrient-dense options including vegetables, good carbs, and protein. The program encourages participants to prepare meals at home and warns against relying on fast food. The color-coded containers ensure participants consume a variety of nutritious foods from different food groups each day. The 21-Day Fix includes a three-week exercise program with 30-minute workouts targeting different body areas. Since the program emphasizes daily exercise, participants are likely to continue physical activity after the three-week period, creating a healthy lifestyle.
Limitations
As indicated in the name, the 21-Day Fix program focuses on a short-term, three-week duration. Customers can indeed lose weight while following this plan, but there is a high likelihood of regaining the weight once the program is over. Any successful weight loss plan should focus on gradual, sustainable changes over time rather than rapid fat loss.
The 21-Day Fix program focuses on controlling food portions using specific containers. While this can be an effective way to prevent overeating, relying on these containers and counting calories may be inconvenient for some people. Moreover, this is not a realistic long-term solution, and constantly monitoring portions and food intake could lead to disordered eating patterns in some individuals.