J Managemwnt Diet Assoc. For variety, try a new Manaegment each week. Canadian Medical Journal. However, OMAD is an extreme version of an intermittent fasting diet, which can lead to overeating and discomfort during your one meal. The Mayo Clinic Diet was created by the reputable medical organization of the same name.

Weight management diet -

Read about specific plant-based diets below. All plant-based diets focus on eating whole, fresh foods such as vegetables, fruits, whole grains, nuts, seeds, and legumes. Research suggests in general, plant-based diets are associated with a reduced risk of various chronic diseases including obesity, heart disease, and type 2 diabetes.

Learn More About Plant-Based Diets. The eating style may help with weight loss, suggests a systematic review. Learn More About Vegetarian Diets. Learn More About Vegan Diets. The raw vegan diet is a more extreme version of the traditional vegan diet.

In addition to eating no animal products that means no cheese or dairy too , raw vegans do not eat any foods cooked above degrees F, the idea being that nutrients may be lost during the normal cooking process, per a past article. While this diet can be difficult to stick with because it's so restrictive, it does offer the same health benefits of a vegan diet.

Learn More About the Raw Vegan Diet. Pescatarians are vegetarians or vegans who also eat fish. Prioritizing fish as your main protein can provide a bounty of health benefits, such as a lower risk of stroke and heart disease, per an advisory published in Circulation.

Learn More About the Pescatarian Diet. You can think of the flexitarian diet as a plan for part-time vegetarians. With this approach, plant proteins, whole grains, nuts, seeds, and fruits and veggies will be staples, with the occasional meat dish thrown in. News points out that, because of the focus on plants, those who follow the Flexitarian Diet tend to weigh less than meat eaters, and have a lower risk of certain conditions, such as heart disease and diabetes.

Learn More About the Flexitarian Diet. The Mediterranean diet is meant to reflect the eating pattern of people living in the Mediterranean. So think plenty of vegetables, fruits, olive oil , fish, nuts , beans, legumes — and only a moderate amount of red wine and dairy.

It has been consistently ranked as a top diet in the U. News annual rankings. This popular diet program is fairly restrictive — and for the first 30 days, dieters must cut out grains, legumes, most dairy, added sugar, and alcohol without any slip-ups, according to the Whole30 website.

Cutting out added sugar and alcohol has merit, but all the restrictions prove challenging and could lead to nutrient deficiencies and disordered eating.

The fact that the diet eliminates nutritious foods is a big red flag for me. Learn More About the Whole30 Program. Mayo Clinic created a healthy food pyramid to go along with the diet to help participants learn which foods to eat more of and which ones to limit, per its website.

The pyramid emphasizes fruits and vegetables, whole grains, lean proteins, plus healthy fats in smaller amounts. Learn More About the Mayo Clinic Diet.

Though not always followed for weight loss per se, an anti-inflammatory diet is rich in whole foods including fresh fruits and veggies , and low in packaged, processed ones like french fries and pastries , so there is a chance you will still shed pounds with this approach.

Adopting this diet is relatively simple. Instead of constantly thinking about the quantity of food you are eating, an anti-inflammatory is all about prioritizing the quality of what is on your plate.

Learn More About the Anti-Inflammatory Diet. Designed for people with irritable bowel syndrome IBS , the low-FODMAP diet limits certain types of carbohydrates called fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, or FODMAPs for short. These are essentially short-chain carbs that the gut has a hard time absorbing, thereby stimulating IBS symptoms, according to Monash University , which developed the low-FODMAP diet and conducted the research.

Learn More About the Low-FODMAP Diet. Unlike commercial diet plans, intuitive eating doesn't require you to buy packaged food from a specific brand. And unlike fad diets, it doesn't ask you to count macronutrients or calories. Instead, this approach asks you to eat what you want but check in regularly with your body, so you know when you're full and need to stop eating.

Tribole and Resch coauthored the groundbreaking book Intuitive Eating: A Revolutionary Program That Works and their more recent book, The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship With Food.

Learn More About Intuitive Eating. Similar to intuitive eating, the satiating diet isn't strict — the main thing it calls for is eating whole foods, like apples, oatmeal, peppers, and salad. The idea is these fiber-, protein-, and fat-rich foods promote a feeling of fullness, so you're less likely to overeat.

There's legit science behind prioritizing these foods over packaged ones. For instance, in a past randomized controlled trial , men with obesity assigned to follow the satiating diet instead of a higher-carb diet lost more fat and weight, and had more success sticking to the eating plan.

Learn More About the Satiating Diet. The veteran nutrition researcher Barbara J. Rolls, PhD , created Volumetrics, an eating approach that closely resembles the satiating diet. Rolls, who is currently the director of the Laboratory of Human Ingestive Behavior at Penn State University in University Park, Pennsylvania, argues that prioritizing whole, energy-dense foods including beans, whole grains, lean meats, and fresh fruits and veggies, can help with weight management.

There's research to back up this notion. For instance, a past review suggested that considering foods' energy density could aid in weight management. Learn More About the Volumetrics Diet. On Amazon, Nutrisystem foods are also available.

Each meal has a fixed amount of calories based on your age, your sex, and any dietary requirements you may have. Generally speaking, the macronutrient composition of your meals will be high carb, and moderate protein and fat. But the key factor for weight loss on this diet is your calorie deficit: Nutrisystem meals are designed to provide you with 1, to 1, calories a day, allowing you to lose weight while staying nourished.

Also, the bulk of your diet will consist of prepackaged foods, which may not appeal to you if you usually prepare and enjoy fresh foods.

Learn More About the Nutrisystem Diet. As the name implies, the SlimFast diet claims you can lose weight — fast — by limiting your food intake to SlimFast-brand shakes for breakfast and lunch, a low-calorie meal less than calories of your choice for dinner, and three calorie snacks per day.

Amazon has SlimFast shakes and bars available for sale. The SlimFast diet is also offered in a number of different categories depending on your dietary needs, including SlimFast Keto and Slimfast Diabetic Weight Loss. Learn More About the SlimFast Diet.

This diet focuses on the traditional diet of people who live in Nordic countries — Denmark, Finland, Iceland, Norway, and Sweden.

The foods included in the Nordic diet are healthy and have been linked to positive health benefits. In addition, another review and meta-analysis found that eating a Nordic diet may help with weight loss. The diet requires you to make a lot of your food at home and forgo processed foods, both drastic changes that can be a barrier for some people.

Learn More About the Nordic Diet. Blue zones are five locations around the world where inhabitants are 10 times more likely than the average American to live to age They are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. The traditional diets enjoyed in these places are a major factor in their effect on longevity.

Research shows that their emphasis on plant-based eating and stopping when 80 percent full are two dietary factors that help them eat moderate amounts of nutritious foods.

A decrease in stress and a strong sense of community are other driving factors. Research has shown that eating more plant-based foods is associated with a lower risk of heart disease and death from any cause in middle-aged adults. Depending on what your diet was before, you may lose weight on the plan, particularly if it helps decrease calorie intake.

Learn More About The Blue Zones Diet. Rather, the diet is a call to prioritize whole foods in their least processed form like fruits, vegetables, legumes, whole grains, lean meats, nuts, and seeds and avoid ultra-processed ones.

This eating plan is more of a guideline than a diet with set rules. Research shows that consuming ultra-processed foods contributes to excessive calorie intake that causes weight gain.

And one randomized controlled trial found that a whole food, plant-based diet lowered body mass index and cholesterol levels in participants who all were overweight or had obesity compared with a control group.

That said, not all processed foods are created equal, per Harvard Health Publishing. Lightly processed foods, such as frozen fruit and canned beans, can also be nutritious and convenient and help you stick to a healthier diet. Learn More About the Whole Foods Diet. This is not a weight loss diet, so going on an elimination or exclusion diet should come with no weight-related expectations.

Instead, this category of diet helps you identify foods that may be causing food allergies , according to Food Allergy Research and Education. If you experience symptoms during reintroduction, you have an idea of what types or portion sizes of foods trigger your symptoms. Some common foods that may be eliminated include dairy products, wheat, eggs, soy, nuts and seeds, and fish.

Popular elimination or exclusion diets include the low-FODMAP diet, gluten-free diet , lactose-free diet, and more. Learn More About an Elimination or Exclusion Diet. Ranked as the No.

The purpose of the diet is to bring about fast weight loss. After you have lost the weight, you enter the maintenance phase, which helps you slowly move away from meal replacements to cooking and purchasing your own food and meals.

There is limited research behind the efficacy of the HMR diet, and you have to take into account the cost of the meal replacements, as well as supplemental fruits and vegetables. If you have a preexisting medical condition, talk to your doctor before starting a low-calorie diet like the HMR diet.

Learn More About the HMR Diet. Overall, this diet focuses on plant-based foods and minimizes dairy and red meat. Specifically, it emphasizes rice, noodles, fruits, vegetables, legumes, soy, nuts, seeds, and tea.

You can also consume alcohol occasionally. Making these overarching changes to your diet can help improve your health. Learn More About the Asian Diet. The Ornish diet is an eating plan that focuses on sustainable, long-term lifestyle changes. Learn More About the Ornish Diet. The Climatarian Diet is centered around eating in a way that is sustainable, which means whole, plant-based foods.

Plant-based eating is associated with weight loss, according to research , as well as improved cardiovascular and metabolic health, other research shows. Learn More About the Climatarian Diet. This weight loss program requires you to purchase food from their meal plan, which are prepared meals, snacks, bars, or shakes.

Packaged Jenny Craig foods are available on Amazon , too. There is also research to back up that Jenny Craig can help people lose weight over 12 months. Learn More About the Jenny Craig Diet. Along with the whole grains, fruits, vegetables, beans, nuts, and olive oil recommended on the Mediterranean Diet, the green version is more restrictive, asking you to avoid red and processed meats entirely, limiting poultry, and promoting consuming a duckweed shake, green tea, and walnuts daily.

One study found following a Green Mediterranean Diet to be superior for supporting heart health compared with the traditional Mediterranean Diet or control group.

Both types of Mediterranean Diets promoted a similar weight loss, about 12 to 14 pounds over six months. Learn More About the Green Mediterranean Diet.

The diet, developed by director of the USC Longevity Institute, Valter Longo, PhD, promotes whole grain carbohydrates and plant-based proteins and fats, as well as limiting eating hours to 12 per day and fasting for longer durations intermittently.

Learn More About the Longevity Diet. The keto diet, which is a high-fat, low-carb plan, is known for being pro fatty meats bacon! On this diet, you focus on higher fat plant foods, such as chia seeds, avocado, oil, and nuts, as well as cheese and eggs.

For people who are vegetarian who rely on a lot of high-carb foods like pasta and crackers, transforming their diet in this way could lead to weight loss, though it can feel very restrictive and put you at risk of nutrient deficiencies.

Learn More About the Vegetarian Keto Diet. This spin on the keto diet puts time parameters on when you can and cannot eat. One opinion paper from several U. university researchers suggests that keto-IF could be used to treat certain medical conditions, such as obesity, hypertension, inflammatory bowel disease, and neurodegenerative diseases, among others.

However, you should talk to your healthcare provider before combining these approaches, especially if you have diabetes and the timing of your mood matters for blood sugar control and medication schedules.

Learn More About Keto and Intermittent Fasting. TLC stands for therapeutic lifestyle changes and it has good evidence behind it.

In fact, the diet was created by the National Institutes of Health with the purpose of improving cholesterol levels in people who have heart disease risk factors.

In addition, the diet was effective for reducing BMI and waist circumference, too, in people who were overweight or had obesity. Learn More About the TLC Diet. The fad military diet consists of low-calorie, odd food pairings such as bun-less hot dogs with banana , carrots, and broccoli , per the Military Diet website.

But dietitians are skeptical. Although potentially less harmful than some of the other fad diets out there new and old , this type of eating plan may promote binge eating or other forms of disordered eating patterns. Learn More About the Military Diet.

Proponents of this increasingly popular diet approach believe that consuming apple cider vinegar — essentially fermented apple cider — will help with both weight loss and blood sugar control. Take note that while apple cider vinegar has many possible uses, it also poses side effects, such as tooth erosion.

It's also no replacement for blood pressure or diabetes medications — or for any traditional treatment, for that matter, notes the University of Chicago. Learn More About the Apple Cider Vinegar Diet.

This diet has no research to support its benefits, and revolves around eating plain cabbage soup three times daily, plus other foods on certain days of the diet.

For instance, on the first day you can eat fruit except for bananas, and on the second day you can have nonstarchy vegetables but no fruit.

The claim? Learn More About the Cabbage Soup Diet. French doctor Pierre Dukan, MD, conceived this high-protein diet, whose proponents boast that it can lead you to lose 10 pounds within the first week of the plan.

The Dukan diet consists of four phases, each with a rigid set of rules. The diet may present nutritional deficiencies — and it should be avoided by anyone with kidney problems because it is high in protein. Learn More About the Dukan Diet. Human chorionic gonadotropin , or HCG, is a hormone produced during pregnancy by the placenta after implantation, and doctors sometimes prescribe it for fertility issues.

But this hormone has also gained popularity as a weight loss supplement — and using it as such can be dangerous. In fact, the U. Food and Drug Administration warns against purchasing over-the-counter HCG, as these supplement products are illegal.

Consequently, researchers have widely discredited the HCG diet , which involves using HCG injections, pellets, sprays, or drops, and consuming as few as calories daily.

Thus, most experts agree the HCG diet is not safe for anyone, Mayo Clinic notes. Learn More About the HCG Diet.

Ranging from just-juice to just-tea cleanses, these typically short-term plans can be dangerous. Plus, a healthy body does a fantastic job of detoxing itself. Bottom line? Eat a healthy diet that provides enough energy aka calories for you to get through the day. Learn More About Popular Detoxes and Cleanses.

The idea of this diet is to help control the pH of the body through the foods you eat — encouraging dieters to cut back on acid-forming foods such as red meat and wheat-containing products, according to U.

Although eating more fruits, vegetables, and other whole foods promotes good health, the human body does a good job of regulating its pH on its own. Eating alkaline foods cannot sway that. When people take it too far — for instance, drinking baking soda — or become too restrictive or obsessive over food choices, it can definitely turn negative.

The diet may be low in certain nutrients, including calcium and potassium , and it is not appropriate for anyone who has kidney disease or a heart condition. Learn More About the Alkaline Diet. Type B? Learn More About the Blood Type Diet. Learn More About the CICO Diet. Celebrity trainer Harley Pasternak created the plan, which is essentially a three-phase liquid diet consisting of smoothies and moderate exercise.

While U. Learn More About the Body Reset Diet. If you like eating meat and want to lose weight, you might be tempted to try this recent extreme diet fad that proponents have made some pretty outrageous claims about. One: that eating nothing but meat can cure you of autoimmune diseases.

Indeed, omitting foods known to be good for you — fruits and veggies among them — can lead to a bunch of unwanted side effects, including constipation and potentially dangerous nutrient deficiencies, reports Popular Science.

Learn More About the Carnivore Diet. The premise of the boiled egg diet is eating eggs every day. So, if you like eggs, this eating plan might be for you. There are many versions, according to The Boiled Egg Diet : The Easy, Fast Way to Weight Loss!

by Arielle Chandler, but one of the most popular versions involves eating at least two to three boiled eggs per day. Because you're allowed to eat foods besides boiled eggs, this diet isn't sustainable or sensible for long-term health and weight loss, registered dietitians say.

Learn More About the Boiled Egg Diet. The Optavia diet, formerly called MediFast , is a commercial eating plan that comes with prepackaged meals. There are three plans designed to help with weight loss or maintenance, per the Optavia website.

Also, some registered dietitians argue that the eating approach doesn't teach people how to change their eating and lifestyle habits for the long haul. Learn More About the Optavia Diet. Lectins are in nightshades tomatoes, peppers , legumes, lentils, beans, seeds, and nuts. Gundry and his followers argue that lectins can increase inflammation, cause gastrointestinal issues, and contribute to weight gain.

While the diet may benefit some people, experts agree research on this diet is limited, and eliminating these foods is not necessary for good health. Learn More About the Lectin-Free Diet. Yet there is a lack of research on the Candida diet , and there is no proof that it can treat yeast infections or thrush , which are two conditions caused by Candida overgrowth.

In fact, experts say that if any of your symptoms improve as a result of following this cleanse, it is likely because of a simple improvement in your eating habits. Learn More About the Candida Diet.

Body type diet advocates believe that knowing your body type can help you determine the best diet and exercise plan for optimal health and weight.

There are three so-called body types: ectomorphs , or lean and lanky people; mesomorphs, or those who have a muscular, hourglass frame; and endomorphs, or people who are often described as curvy or stocky. The book Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type suggests specific eating and fitness regimens for each type.

Yet the premise of eating based on your body shape or where you carry fat lacks rigorous research, so keep this major limitation in mind if you want to try the approach, and be sure to work with your healthcare team if you choose to follow it. Some preliminary evidence suggests that individual components of this supplement may have a positive effect on body fat cells and glucose levels, but there is not enough peer-reviewed, controlled research available on the Golo diet or its Release supplement to prove that they can lead to weight loss.

Learn More About the Golo Diet. Learn More About the Shibboleth Diet. The Mayr method attracted attention after the actor Rebel Wilson credited it with her weight loss.

This holistic approach to weight loss may combine treatments such as oxygen therapy, nutritional consultation, aqua cycling, and personal training, per their website, though the individual treatments will vary depending on your choice of plan, as outlined on the Viva Mayr website.

That said, this is not a feasible weight loss plan for most people, mainly because you will need to travel to a Mayr clinic to receive treatment — which can be costly and time-consuming.

Last but not least, many of the reported therapies used on these retreats, including laxatives, are not a safe way to lose weight, some experts warn. Learn More About the Mayr Method. This eating plan became popular in after the singer Adele posted a photo of her dramatic weight loss on Instagram, and the media, including People , reported that she transformed her body on it.

Proponents of this two-phase diet claim that increasing your sirtuin intake, through polyphenol-rich foods like kale and dark chocolate , will lead to weight loss.

While this diet may lead to some weight loss, that probably has more to do with the fact that you are restricting your calories for the first phase of the plan. Department of Agriculture recommendations for daily caloric intake , and you may experience hunger, mental fog, and fatigue.

And while proponents of this diet tout sirtuins as key to weight loss, there isn't sufficient research to back their claims. You can enjoy many of the purported benefits of the Sirtfood diet by simply eating with a focus on plant-based and antioxidant-rich foods.

Learn More About the Sirtfood Diet. The popular Netflix cheerleading series Cheer brought this diet front and center. As the name suggests, this cleanse-style diet involves consuming nothing but watermelon or watermelon plus light meals for three to seven days.

org notes. Plus, there is no research to suggest that this diet is effective, healthy, or safe. Overall, watermelon is a nutritious and delicious fruit to add to your diet — but you should be eating other foods too, as part of a balanced diet. Learn More About The Watermelon Diet. Connect with Nutrition, Physical Activity, and Obesity.

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You will be subject to the destination website's privacy policy when you follow the link. 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. The other phases involve slowly reintroducing healthy carbs back into your diet as you approach your goal weight. Weight loss: The Atkins diet has been studied extensively and found to lead to faster weight loss than low-fat diets 52 , Other studies note that low-carb diets are very helpful for weight loss.

They are especially successful in reducing belly fat , the most dangerous fat that lodges itself in your abdominal cavity 30 , 31 , 32 , 33 , 34 , 35 , Other benefits: Numerous studies show that low-carb diets, like the Atkins diet, may reduce many risk factors for disease, including blood triglycerides, cholesterol, blood sugar, insulin, and blood pressure 34 , 42 , 43 , 44 , The downside: As do other very low-carb diets, the Atkins diet is safe and healthy for most people but may cause problems in rare cases.

The Atkins diet is a low-carb weight loss diet. The HCG diet is an extreme diet meant to cause very fast weight loss of up to 1—2 pounds 0. Its proponents claim that it boosts metabolism and fat loss without inducing hunger 82 , It has also been used to treat fertility issues How it works: The diet is split into three phases.

During the first phase, you begin taking HCG supplements. During the second phase, you follow an ultra-low-calorie diet of only calories per day, along with HCG supplement drops, pellets, injections, or sprays.

Many Matcha green tea ceremony offer benefits Weighht Natural anti-inflammatory remedies beyond weight Natural anti-inflammatory remedies. Weightt best programs for losing dift also improve your overall health. The biggest challenge is eiet the Weightt that will work for you. While Weight management diet your diet can be one of the best ways to lose weight, it can also be a gateway to improving your habits, focusing on your health, and leading a more active lifestyle. Yet the sheer number of available diet plans may make it difficult to get started. Different diets will be more suitable, sustainable, and effective for different people. Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.

Weight management diet -

You can also download My Food Diary [PDFKB] to help track your meals. Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit.

When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.

Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté panfry vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve.

Look for canned vegetables without added salt, butter, or cream sauces. For variety, try a new vegetable each week. In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars.

These come in a variety of flavors and can be a great dessert substitute. If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling.

Maybe even try dry beans in place of meats. You can still enjoy your favorite foods, even if they are high in calories, fat or added sugars. The key is eating them only once in a while. Rethink Your Drink Tips for cutting added sugars by changing your beverages.

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 keep off the weight you lose if you go off the diet and back to old habits. Diets that leave you feeling deprived or hungry can cause you to give up.

And many weight-loss diets don't encourage permanent healthy lifestyle changes. So even if you do lose weight, the pounds can quickly return once you stop dieting. You'll likely always have to remain careful about your weight. But mixing a healthier diet with more activity is the best way to lose weight, keep it off for the long term and improve your health.

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Products and services. Weight loss: Choosing a diet that's right for you Don't fall for gimmicks when it comes to weight loss. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Choosing a safe and successful weight-loss program.

National Institute of Diabetes and Digestive and Kidney Diseases. Accessed April 24, Staying away from fad diets. Part of the problem with low-fat diets is that they are often high in carbohydrate, especially from rapidly digested sources, such as white bread and white rice.

And diets high in such foods increase the risk of weight gain, diabetes, and heart disease. See Carbohydrates and Weight , below. Higher protein diets seem to have some advantages for weight loss, though more so in short-term trials; in longer term studies, high-protein diets seem to perform equally well as other types of diets.

But there are a few reasons why eating a higher percentage of calories from protein may help with weight control:. Higher protein, lower carbohydrate diets improve blood lipid profiles and other metabolic markers, so they may help prevent heart disease and diabetes.

Replacing red and processed meat with nuts, beans, fish, or poultry seems to lower the risk of heart disease and diabetes. Researchers tracked the diet and lifestyle habits of , men and women for up to 20 years, looking at how small changes contributed to weight gain over time.

People who ate more nuts over the course of the study gained less weight-about a half pound less every four years.

Lower carbohydrate, higher protein diets may have some weight loss advantages in the short term. Read more about carbohydrates on The Nutrition Source. Milled, refined grains and the foods made with them-white rice, white bread, white pasta, processed breakfast cereals, and the like-are rich in rapidly digested carbohydrate.

So are potatoes and sugary drinks. The scientific term for this is that they have a high glycemic index and glycemic load. Such foods cause fast and furious increases in blood sugar and insulin that, in the short term, can cause hunger to spike and can lead to overeating-and over the long term, increase the risk of weight gain, diabetes, and heart disease.

For example, in the diet and lifestyle change study, people who increased their consumption of French fries, potatoes and potato chips, sugary drinks, and refined grains gained more weight over time-an extra 3.

The good news is that many of the foods that are beneficial for weight control also help prevent heart disease, diabetes, and other chronic diseases. Conversely, foods and drinks that contribute to weight gain—chief among them, refined grains and sugary drinks—also contribute to chronic disease.

Read more about whole grains on The Nutrition Source. Whole grains-whole wheat, brown rice, barley, and the like, especially in their less-processed forms-are digested more slowly than refined grains.

So they have a gentler effect on blood sugar and insulin, which may help keep hunger at bay. The same is true for most vegetables and fruits.

Read more about vegetables and fruits on The Nutrition Source. The weight control evidence is stronger for whole grains than it is for fruits and vegetables.

Fruits and vegetables are also high in water, which may help people feel fuller on fewer calories. Read more about nuts on The Nutrition Source. Nuts pack a lot of calories into a small package and are high in fat, so they were once considered taboo for dieters.

As it turns out, studies find that eating nuts does not lead to weight gain and may instead help with weight control, perhaps because nuts are rich in protein and fiber, both of which may help people feel fuller and less hungry.

Read more about calcium and milk on The Nutrition Source. The U. dairy industry has aggressively promoted the weight-loss benefits of milk and other dairy products, based largely on findings from short-term studies it has funded.

One exception is the recent dietary and lifestyle change study from the Harvard School of Public Health, which found that people who increased their yogurt intake gained less weight; increases in milk and cheese intake, however, did not appear to promote weight loss or gain.

Read more about healthy drinks on The Nutrition Source. Like refined grains and potatoes, sugary beverages are high in rapidly-digested carbohydrate. See Carbohydrates and Weight , above. These findings on sugary drinks are alarming, given that children and adults are drinking ever-larger quantities of them: In the U.

The good news is that studies in children and adults have also shown that cutting back on sugary drinks can lead to weight loss. Read more on The Nutrition Source about the amount of sugar in soda, fruit juice, sports drinks, and energy drinks, and download the How Sweet Is It? guide to healthier beverages.

Ounce for ounce, fruit juices-even those that are percent fruit juice, with no added sugar- are as high in sugar and calories as sugary sodas.

Read more about alcohol on The Nutrition Source. While the recent diet and lifestyle change study found that people who increased their alcohol intake gained more weight over time, the findings varied by type of alcohol.

They eat meals that fall into an overall eating pattern, and researchers have begun exploring whether particular diet or meal patterns help with weight control or contribute to weight gain. Portion sizes have also increased dramatically over the past three decades, as has consumption of fast food-U.

children, for example, consume a greater percentage of calories from fast food than they do from school food 48 -and these trends are also thought to be contributors to the obesity epidemic. Following a Mediterranean-style diet, well-documented to protect against chronic disease, 53 appears to be promising for weight control, too.

The traditional Mediterranean-style diet is higher in fat about 40 percent of calories than the typical American diet 34 percent of calories 54 , but most of the fat comes from olive oil and other plant sources. The diet is also rich in fruits, vegetables, nuts, beans, and fish.

A systematic review found that in most but not all studies, people who followed a Mediterranean-style diet had lower rates of obesity or more weight loss. There is some evidence that skipping breakfast increases the risk of weight gain and obesity, though the evidence is stronger in children, especially teens, than it is in adults.

But there have been conflicting findings on the relationship between meal frequency, snacking, and weight control, and more research is needed.

Since the s, portion sizes have increased both for food eaten at home and for food eaten away from home, in adults and children. One study, for example, gave moviegoers containers of stale popcorn in either large or medium-sized buckets; people reported that they did not like the taste of the popcorn-and even so, those who received large containers ate about 30 percent more popcorn than those who received medium-sized containers.

People who had higher fast-food-intake levels at the start of the study weighed an average of about 13 pounds more than people who had the lowest fast-food-intake levels.

They also had larger waist circumferences and greater increases in triglycercides, and double the odds of developing metabolic syndrome. Weight gain in adulthood is often gradual, about a pound a year 9 -too slow of a gain for most people to notice, but one that can add up, over time, to a weighty personal and public health problem.

Though the contribution of any one diet change to weight control may be small, together, the changes could add up to a considerable effect, over time and across the whole society.

Willett WC, Leibel RL. Dietary fat is not a major determinant of body fat. Am J Med. Melanson EL, Astrup A, Donahoo WT. The relationship between dietary fat and fatty acid intake and body weight, diabetes, and the metabolic syndrome.

Ann Nutr Metab. Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. Shai I, Schwarzfuchs D, Henkin Y, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet.

Howard BV, Manson JE, Stefanick ML, et al. Field AE, Willett WC, Lissner L, Colditz GA. Obesity Silver Spring. Koh-Banerjee P, Chu NF, Spiegelman D, et al.

Prospective study of the association of changes in dietary intake, physical activity, alcohol consumption, and smoking with 9-y gain in waist circumference among 16 US men. Am J Clin Nutr.

Thompson AK, Minihane AM, Williams CM. Trans fatty acids and weight gain. Int J Obes Lond. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. Halton TL, Hu FB.

The truth Det that no one diet is best for everyone — manageent what works for mabagement may not work for someone Managrment. The paleo Fermented foods vs claims that you janagement Natural anti-inflammatory remedies the same foods dket your hunter-gatherer ancestors ate before agriculture developed. The theory is that most modern diseases can be linked to the Western diet and the consumption of grains, dairy, and processed foods. How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts, and seeds, while discouraging processed foods, sugar, dairy, and grains. Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers like potatoes and sweet potatoes.

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Several Ddiet factors may also affect weight gain. Healthy eating Wejght a variety of healthy foods. Fad diets may promise fast results, but Oral hygiene diets limit your nutritional intake, can be unhealthy, and Weight management diet to fail diiet the long run, Weight management diet.

Diiet much physical activity you need depends Weigbt on whether you are trying to maintain manaement weight or lose weight. Walking is Weight management diet a Natural anti-inflammatory remedies way to add manayement physical activity Hydration your lifestyle.

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Spanish language resources for healthy weight, nutrition, and physical activity. Find out if you are at a healthy weight with the body mass index BMI calculator and your waist circumference. How to balance the calories you consume with the calories your body uses; also includes a video.

Healthy weight loss isn't just about a "diet" or "program". It's about lifestyle changes in daily eating and exercise habits. Skip directly to site content Skip directly to search.

Español Other Languages. Healthy Weight, Nutrition, and Physical Activity. Español Spanish. Minus Related Pages. Assessing Your Weight Find out if you are at a healthy weight with the body mass index BMI calculator and your waist circumference.

Finding a Balance How to balance the calories you consume with the calories your body uses; also includes a video. gov Food Diary [PDF — 34KB] Physical Activity Diary [PDF — 52KB]. Connect with Nutrition, Physical Activity, and Obesity.

Last Reviewed: June 9, Source: Division of Nutrition, Physical Activity, and ObesityNational Center for Chronic Disease Prevention and Health Promotion.

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Successful weight loss: 10 tips to lose weight	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 keep off the weight you lose if you go off the diet and back to old habits. Diets that leave you feeling deprived or hungry can cause you to give up. And many weight-loss diets don't encourage permanent healthy lifestyle changes. So even if you do lose weight, the pounds can quickly return once you stop dieting. You'll likely always have to remain careful about your weight. But mixing 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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Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Weight loss. Sections Basics Weight-loss basics Diet plans The Mayo Clinic Diet Diet and exercise Diet pills, supplements and surgery In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Weight loss: Choosing a diet that's right for you Don't fall for gimmicks when it comes to weight loss. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Choosing a safe and successful weight-loss program. National Institute of Diabetes and Digestive and Kidney Diseases. Accessed April 24, Staying away from fad diets. American Dietetic Association. Perreault L. Obesity in adults: Dietary therapy. Bray GA, et al. The science of obesity management: An Endocrine Society Scientific Statement. This is not a restrictive meal plan : You'll eat three meals and two snacks daily, plus each dish packs a filling balance of macronutrients with 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water. And to accelerate weight loss and build a healthy and strong body, make sure you're getting the recommended amount of physical activity from the Centers for Disease Control and Prevention that's minutes of moderate-intensity physical activity and two days of muscle strengthening activity, FYI. To really simplify this satisfying menu, here is a shopping list with all of the ingredients you'll need to make every meal and snack on this list. Meat and Fish. Other Protein. Milk and Dairy. Condiments and Dressings. Herbs, Nuts, Butters, Spreads. Bread and Grains. While many of the meals on this list include meat and fish proteins, these dishes can be easily become vegetarian-friendly with substitutes like tofu, beans, veggie burgers, and other plant-based options. Replace skim milk with almond, soy, or oat milk if you have lactose intolerance, and stick with hard cheeses like Swiss, Parmesan, and cheddar. Those with gluten sensitivity can replace wheat grains with quinoa or millet, and use gluten-free bread and crackers in place of wheat bread tortillas. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. gov Food Diary [PDF — 34KB] Physical Activity Diary [PDF — 52KB]. Connect with Nutrition, Physical Activity, and Obesity. Last Reviewed: June 9, Source: Division of Nutrition, Physical Activity, and Obesity , National Center for Chronic Disease Prevention and Health Promotion. Facebook Twitter LinkedIn Syndicate. home Healthy Weight, Nutrition, and Physical Activity. To receive email updates about this topic, enter your email address. Email Address. What's this? Division of Nutrition, Physical Activity, and Obesity. Related Topics. Prevent Type 2 Diabetes Prevent Heart Disease Healthy Schools — Promoting Healthy Behaviors Obesity Among People with Disabilities. Links with this icon indicate that you are leaving the CDC website. The Centers for Disease Control and Prevention CDC cannot attest to the accuracy of a non-federal website. Linking to a non-federal website does not constitute an endorsement by CDC or any of its employees of the sponsors or the information and products presented on the website.
7-Day Diet Plan for Weight Loss	American Dietetic Liver Health Measures. Latest Wfight Ovarian tissue dieh may help delay, and even prevent menopause. According to one large study, overweight and obese adults who followed a plant-based diet for six months lost an average of 26 lbs. Koh-Banerjee P, Franz M, Sampson L, et al. Later on, there will be fewer and fewer pure protein days to maintain your new weight.
Latest news	Learn More About The Galveston Diet. Eating one meal for an entire day will naturally decrease your calorie intake, which can lead to weight loss — and overall, research indicates that intermittent fasting diets can be safe for healthy, normal weight, overweight, or obese adults. However, OMAD is an extreme version of an intermittent fasting diet, which can lead to overeating and discomfort during your one meal. Learn More About the OMAD Diet. The Lion Diet is an elimination diet where you eat only meat from ruminant animals, plus salt and water. The purported claims are that the diet can help heal your gut or autoimmune symptoms, or both. As you begin to feel better, you are encouraged to reintroduce specific foods. Unfortunately, there is absolutely no scientific backing for this diet. Learn More About the Lion Diet. The Klinio Diet is a weight loss diet geared toward people who have diabetes. It can also be used to manage blood sugar. However, the diet is subscription-based, and the company sells a fiber-based supplement, all of which can be cost-prohibitive. There is also a lack of research on the effectiveness or safety of the diet. Learn More About the Klinio Diet. Additional reporting by Bonnie Taub-Dix , Sheryl Huggins Salomon , Katie Robinson , Melinda Carstensen , and Laura McArdle. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All. Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Amy Gorin, MS, RDN and Jessica Migala. Medically Reviewed. Kelly Kennedy, RDN. How to Pick a Diet Top Popular Diets to Consider Fad Diets to Approach With Caution. What Can You Live With in the Long Term? Which Diet Program Is Best for Your Overall Health? Ketogenic Diet Keto This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis , in which the body uses stored fat for energy instead of carbohydrates. Learn More About the Paleo Diet Here Atkins Diet This low-carb, high-protein diet has been around for decades. Learn More About the DASH Diet MIND Diet The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, is a sort of hybrid between the DASH diet and the Mediterranean diet. Learn More About the MIND Diet Low-Carb Diet Many diets, including Atkins and the keto diet, fit into this umbrella. Learn More About a Low-Carb Diet South Beach Diet Created in by the cardiologist Arthur Agatston, this low-carb diet features three phases. Learn More About the South Beach Diet Intermittent Fasting There are many ways to do intermittent fasting — ranging from fasting for a number of hours each day up to an entire hour fasting period one or two times a week. Learn More About Intermittent Fasting Dubrow Diet Diet If you want to kick intermittent fasting up a notch, you may consider the Dubrow diet, popularized by the husband-and-wife duo Terry and Heather Dubrow. Learn More About the Dubrow Diet WW Formerly Weight Watchers In September , Weight Watchers International announced that it would be changing its name to WW, in what many outlets dubbed a rebranding effort. Learn More About WW Plant-Based Diet Plant-based eating can take many forms, from vegan to vegetarian to pescatarian and flexitarian, which contains some meat. Learn More About Vegetarian Diets Learn More About Vegan Diets Raw Vegan Diet The raw vegan diet is a more extreme version of the traditional vegan diet. Learn More About the Raw Vegan Diet Pescatarian Diet Pescatarians are vegetarians or vegans who also eat fish. Learn More About the Pescatarian Diet Flexitarian Diet You can think of the flexitarian diet as a plan for part-time vegetarians. Whole30 Diet This popular diet program is fairly restrictive — and for the first 30 days, dieters must cut out grains, legumes, most dairy, added sugar, and alcohol without any slip-ups, according to the Whole30 website. Learn More About the Mayo Clinic Diet Anti-Inflammatory Diet Though not always followed for weight loss per se, an anti-inflammatory diet is rich in whole foods including fresh fruits and veggies , and low in packaged, processed ones like french fries and pastries , so there is a chance you will still shed pounds with this approach. Learn More About the Anti-Inflammatory Diet Low-FODMAP Diet Designed for people with irritable bowel syndrome IBS , the low-FODMAP diet limits certain types of carbohydrates called fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, or FODMAPs for short. Learn More About the Low-FODMAP Diet Intuitive Eating Unlike commercial diet plans, intuitive eating doesn't require you to buy packaged food from a specific brand. Learn More About Intuitive Eating Satiating Diet Similar to intuitive eating, the satiating diet isn't strict — the main thing it calls for is eating whole foods, like apples, oatmeal, peppers, and salad. Learn More About the Satiating Diet Volumetrics Diet The veteran nutrition researcher Barbara J. Learn More About the Nutrisystem Diet SlimFast Diet As the name implies, the SlimFast diet claims you can lose weight — fast — by limiting your food intake to SlimFast-brand shakes for breakfast and lunch, a low-calorie meal less than calories of your choice for dinner, and three calorie snacks per day. Learn More About the SlimFast Diet Nordic Diet This diet focuses on the traditional diet of people who live in Nordic countries — Denmark, Finland, Iceland, Norway, and Sweden. Learn More About the Nordic Diet Blue Zones Diet Blue zones are five locations around the world where inhabitants are 10 times more likely than the average American to live to age Learn More About the Whole Foods Diet Elimination or Exclusion Diet This is not a weight loss diet, so going on an elimination or exclusion diet should come with no weight-related expectations. Learn More About the Asian Diet Ornish Diet The Ornish diet is an eating plan that focuses on sustainable, long-term lifestyle changes. Learn More About the Ornish Diet Climatarian Diet The Climatarian Diet is centered around eating in a way that is sustainable, which means whole, plant-based foods. Learn More About the Climatarian Diet Jenny Craig Diet This weight loss program requires you to purchase food from their meal plan, which are prepared meals, snacks, bars, or shakes. Learn More About the Jenny Craig Diet Green Mediterranean Diet Along with the whole grains, fruits, vegetables, beans, nuts, and olive oil recommended on the Mediterranean Diet, the green version is more restrictive, asking you to avoid red and processed meats entirely, limiting poultry, and promoting consuming a duckweed shake, green tea, and walnuts daily. Learn More About the Green Mediterranean Diet Longevity Diet The diet, developed by director of the USC Longevity Institute, Valter Longo, PhD, promotes whole grain carbohydrates and plant-based proteins and fats, as well as limiting eating hours to 12 per day and fasting for longer durations intermittently. Learn More About the Longevity Diet Vegetarian Keto Diet The keto diet, which is a high-fat, low-carb plan, is known for being pro fatty meats bacon! Learn More About the Vegetarian Keto Diet Keto and Intermittent Fasting This spin on the keto diet puts time parameters on when you can and cannot eat. Learn More About Keto and Intermittent Fasting TLC Diet TLC stands for therapeutic lifestyle changes and it has good evidence behind it. Military Diet This diet claims you can lose up to 10 pounds in one week, a loss that can be dangerously fast. Learn More About the Military Diet Apple Cider Vinegar Diet Proponents of this increasingly popular diet approach believe that consuming apple cider vinegar — essentially fermented apple cider — will help with both weight loss and blood sugar control. Learn More About the Apple Cider Vinegar Diet Cabbage Soup Diet This diet has no research to support its benefits, and revolves around eating plain cabbage soup three times daily, plus other foods on certain days of the diet. Learn More About the Cabbage Soup Diet Dukan Diet French doctor Pierre Dukan, MD, conceived this high-protein diet, whose proponents boast that it can lead you to lose 10 pounds within the first week of the plan. Learn More About the Dukan Diet HCG Diet Human chorionic gonadotropin , or HCG, is a hormone produced during pregnancy by the placenta after implantation, and doctors sometimes prescribe it for fertility issues. Learn More About the HCG Diet Cleanses and Detoxes Ranging from just-juice to just-tea cleanses, these typically short-term plans can be dangerous. Learn More About Popular Detoxes and Cleanses Alkaline Diet The idea of this diet is to help control the pH of the body through the foods you eat — encouraging dieters to cut back on acid-forming foods such as red meat and wheat-containing products, according to U. Be sure to consult your doctor before trying the CICO diet. Learn More About the Body Reset Diet Carnivore Diet If you like eating meat and want to lose weight, you might be tempted to try this recent extreme diet fad that proponents have made some pretty outrageous claims about. Learn More About the Carnivore Diet Boiled Egg Diet The premise of the boiled egg diet is eating eggs every day. Learn More About the Boiled Egg Diet Optavia Diet The Optavia diet, formerly called MediFast , is a commercial eating plan that comes with prepackaged meals. Learn More About the Candida Diet Body Type Diet Body type diet advocates believe that knowing your body type can help you determine the best diet and exercise plan for optimal health and weight. In general, be cautious of any diet that includes a magic pill. Learn More About the Shibboleth Diet Mayr Method The Mayr method attracted attention after the actor Rebel Wilson credited it with her weight loss. Learn More About the Mayr Method Sirtfood Diet This eating plan became popular in after the singer Adele posted a photo of her dramatic weight loss on Instagram, and the media, including People , reported that she transformed her body on it. Learn More About the Sirtfood Diet Watermelon Diet The popular Netflix cheerleading series Cheer brought this diet front and center. Learn More About The Watermelon Diet Warrior Diet The warrior diet has been around for more than 20 years and is a type of intermittent fasting. Learn More About The Warrior Diet Galveston Diet Created by Mary Claire Haver, MD, this eating plan is geared toward improving menopausal symptoms like hot flashes and brain fog , as well as aiding with weight loss and helping women feel better overall. Learn More About the OMAD Diet Lion Diet The Lion Diet is an elimination diet where you eat only meat from ruminant animals, plus salt and water. Learn More About the Lion Diet Klinio Diet The Klinio Diet is a weight loss diet geared toward people who have diabetes. Editorial Sources and Fact-Checking. Resources Dashti HM et al. Long-Term Effects of a Ketogenic Diet in Obese Patients. Clinical Cardiology. What Is the Keto Diet and Should You Try It? Cleveland Clinic. September 26, Anton SD, Hida A, Heekin K, et al. Effects of Popular Diets Without Specific Calorie Targets on Weight Loss Outcomes: Systematic Review of Findings From Clinical Trials. August Should We Eat Like Our Caveman Ancestors? Academy of Nutrition and Dietetics. February 15, Pitt CE. Cutting Through the Paleo Hype: The Evidence for the Paleolithic Diet. Australian Family Physician. January—February How It Works. Atallah R et al. Long-Term Effects of 4 Popular Diets on Weight Loss and Cardiovascular Risk Factors: A Systematic Review of Randomized Controlled Trials. Circulation: Cardiovascular Quality and Outcomes. November Mayo Clinic. May 12, DASH Diet: Reducing Hypertension Through Diet and Lifestyle. February 11, Kucharska A et al. Kardiologia Polska. Best Diets Overall. Facts and Figures. Morris MC et al. September June 2, Low-Carb Diet: Can It Help You Lose Weight? November 18, Sackner-Bernstein J et al. Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis. PLoS One. Harvie M et al. Potential Benefits and Harms of Intermittent Energy Restrictions and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects — a Narrative Review of Human and Animal Sciences. Behavioral Sciences. January Canadian Medical Association. Intermittent Fasting: The Science of Going Without. Canadian Medical Journal. June Weight Watchers History and Philosophy. Weight Watchers. Johnston CA et al. A Randomized Controlled Trial of Community-Based Behavioral Counseling Program. American Journal of Medicine. December Poncela-Casasnovas J et al. Social Embeddedness in an Online Weight Management Programme Is Linked to Greater Weight Loss. Journal of the Royal Society Interface. March 6, South Beach Diet. May 5, Hayes MR et al. A Carbohydrate-Restricted Diet Alters Gut Peptides and Adiposity Signals in Men and Women With Metabolic Syndrome. Journal of Nutrition and Disease. Kahleova H et al. Cardio-Metabolic Benefits of Plant-Based Diets. Agnoli C et al. Position Paper on Vegetarian Diets From the Working Group of the Italian Society of Human Nutrition. Nutrition, Metabolism, and Cardiovascular Diseases. Tuso PJ et al. Nutritional Update for Physicians: Plant-Based Diets. Permanente Journal. Spring Rimm EB et al. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association. May The Flexitarian Diet. January 2, Estruch R et al. Primary Prevention of Cardiovascular Disease With a Mediterranean Diet. The New England Journal of Medicine. April Mediterranean Diet: A Heart-Healthy Eating Plan. July 23, Mediterranean Diet. January 3, The Official Whole30 Program Rules. Mayo Clinic Healthy Weight Pyramid. The Mayo Clinic Diet: A Weight-Loss Program for Life. December 21, Foods That Fight Inflammation. Harvard Health Publishing. November 16, Low FODMAP Diet App. Monash University. FODMAPs and Irritable Bowel Syndrome. Arguin H et al. Impact of a Nonrestrictive Satiating Diet on Anthropometrics, Satiety Responsiveness and Eating Behavior Traits in Obese Men Displaying a High or Low Satiety Phenotype. British Journal of Nutrition. Stelmach-Mardas M et al. Link Between Food Energy Density and Body Weight Changes in Obese Adults. Military Diet Plan. The Military Diet. Debunking the Health Benefits of Apple Cider Vinegar. UChicago Medicine. August 24, Dukan Diet Phases. Avoid Dangerous HCG Diet Products. Food and Drug Administration. July 13, Has the HCG Diet Been Shown to Be Safe and Effective? December 15, Alkaline Diet Review Sacks FM et al. Comparison of Weight-Loss Diets With Different Compositions of Fat, Protein, and Carbohydrates. February Body Reset Diet Review Please Do Not Try to Survive on an All-Meat Diet. Popular Science. August 2, Chandler A. The Boiled Egg Diet: The Easy, Fast Way to Weight Loss. Real Stories. Real Transformations. Your Definitive Guide to Lectins. Stierman B et al. Special Diets Among Adults: United States, — Centers for Disease Control and Prevention. What Is the Nutritional Composition of Carbohydrates, Protein and Fat Per Day on the Nutrisystem Weight Loss Program?. The Leaf. The Nutrisystem Grocery Guide. Official USDA Food Plans: Cost of Food at Home at Three Levels, U. Average, September People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications. These might also be suitable for people with a BMI equal to or higher than 27 with obesity-related diseases. However, a person should only use medications to support the above lifestyle modifications. Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term. Regardless of any specific methods that help a person lose weight, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will be successful both in losing and keeping off excess weight. I have an injury that is keeping me from physical exercise. Is there any way to continue keeping the weight off? If your injury allows, you can do some simple exercises while sitting in a chair, such as lifting light weights. You can also use resistance bands while sitting or lying down. Some other ways to keep the weight off include counting calories and sticking to a healthful diet that includes fruits, vegetables, lean meat and fish, and whole grains. Ensure that you include plenty of nutrient-dense foods in your diet, take the time to plan meals, use portion control, drink plenty of water, and maintain a positive attitude. Gerhard Whitworth, RN Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice. A new trial explores the effect of varying the portion size of food and making healthful, low-calorie choices on women who are trying to lose weight…. So many of us try so hard to reach the ideal body weight that we desire, but the question is: once we achieve our weight goal, can we maintain it? Exercise alone is unlikely to help you shift the pounds, a new study finds. Instead, physical activity should be combined with a healthful diet. Although obese participants had higher levels of hunger and satiety hormones after 2 years of sustained weight loss, hunger hormones seemed to be…. Starting the day with a big breakfast, followed by a medium lunch and a small dinner, may benefit people with obesity and type 2 diabetes, new study…. My podcast changed me Can 'biological race' explain disparities in health? 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A: If your injury allows, you can do some simple exercises while sitting in a chair, such as lifting light weights. Was this helpful? How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. They may also improve blood sugar and insulin levels in people with type 2 diabetes 47 , Many studies indicate that low carb diets can aid weight loss and may be more effective than conventional low fat diets 49 , 50 , For example, a review of 53 studies made up of 68, participants found that low carb diets resulted in significantly more weight loss than low fat diets In some cases, a low carb diet may raise LDL bad cholesterol levels. Very low carb diets can also be difficult to follow and cause digestive upset in some people In very rare situations, following a very low carb diet may cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated 57 , Many diets can help you lose weight and offer unique health benefits. Some of the most popular eating plans include the Mediterranean diet, WW Weight Watchers , the MIND diet, the DASH diet, intermittent fasting, plant-based diets, low-carb diets, the Mayo Clinic Diet, and the Volumetrics diet. While various 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. That said, what diet works for you may also depend on your body and overall state of health. A safer and more manageable approach to weight loss is to focus on gradually losing weight through a combination of a balanced diet and exercise. This will help you remain healthy while keeping the weight off in the long run. Many diets provide additional health benefits. To get the best outcome, you need to find the program that works for your particular needs. The biggest difficulty is discovering which one that will be. They can help you decide which plan would work best for you. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Women over 50 may be interested in dietary changes that help them optimize their health. Here are the 5 best diets for women over Men often look for diets catered to specific fitness goals or nutrient needs. Here are the 7 best diets for men, no matter your age. Many people are choosing to reduce or eliminate the number of animal products they consume. This article reviews the similarities and differences…. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 9 Best Diet Plans for Your Overall Health. Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Ryan Raman, MS, RD — Updated on November 10, Share on Pinterest getty images. The Mediterranean diet. The DASH diet. Plant-based and flexitarian diets. The MIND diet. WW formerly Weight Watchers. Intermittent fasting. The Volumetrics diet. The Mayo Clinic Diet. Low carb diets. Frequently asked questions. The bottom line. How we reviewed this article: History. Nov 10, Written By Ryan Raman. Nov 9, Medically Reviewed By Jillian Kubala, MS, RD. Share this article. Read this next. The 5 Best Diets for Women Over By Ansley Hill, RD, LD. The 8 Best Diets for Men at Every Age. By Rachael Ajmera, MS, RD. By Lauren Panoff, MPH, RD.

A balanced lifestyle and nutritious diet are Weight management diet key to healthful living Pumpkin Seed Nutrition better Weight management diet control. Some tips Weighr weight dier include exercising managemfnt, seeking social support, and keeping a food and weight diary. According to the Centers for Disease Control and Prevention, around This number is equivalent to Carrying excess body weight can increase the risk of serious health problems, including heart diseasehypertensionand type 2 diabetes.