The 14 Best Diets for Weight Loss, According to Dietitians

The Mediterranean way of eating has been shown consistently to help support weight loss, brain health, heart health, and more, says Kleiner.

“The Mediterranean diet encompasses foods and eating patterns from Greece, Italy, Spain, Croatia, Israel and Turkey,” said Kleiner. The diet heavily focuses on fiber-rich carbohydrates like vegetables, fruits, beans, and whole grains; protein primarily from seafood and fish, and heart-healthy unsaturated fats from olive oil, nuts, and seeds. “One reason why the Mediterranean diet is so popular and heavily touted is because it is not restrictive, it's sustainable, includes delicious foods.”

This popular approach can help you lose weight, even though it’s not formulated specifically for weight loss, says Moskovitz. “It's balanced, heart-healthy, plant-based and easy to adopt.”

Check out our beginner’s guide to the Mediterranean Diet here.

“High-fiber diets are also incredibly effective at leading to long-lasting weight loss,” says Moskovitz. Fiber is a zero-calorie carbohydrate that keeps you full, slows down digestion, and balances blood sugar.

“As a result you can expect to eat less without feeling hungry,” she said. Shoot for at least 25–30 grams of fiber to achieve desired results. Be careful if you’re getting more than that, though—too much fiber can cause some nasty digestive problems.

The best thing to add to a high fiber diet? Protein.

For people who have insulin resistance or regularly elevated blood sugar levels, weight loss can be challenging. Focusing on protein-rich and fiber-rich meals can help tip the scales towards weight loss, says Kleiner.

“Eating protein-rich foods—like seafood and fish, poultry, eggs and yogurt—helps increase satiety and keep you feeling fuller longer,” she says. “Fiber-rich foods—such as vegetables, fruits, beans, legumes and whole grains—are broken down more slowly than refined carbohydrates and helps to prevent blood sugar spikes and, ultimately, crashes.”

Meanwhile, foods that are high in added sugars and refined simple carbohydrates like sodas, baked goods, and candy are limited on this nutrition plan, “which also helps to keep blood sugar levels stable which can help with weight loss,” says Kleiner.

Moskovitz says that calorie counting is another approach that can be surprisingly effective at helping you shed pounds. “It might not seem like it, but calorie-counting can allow for freedom of food choices within the confines of a certain predetermined caloric range or target zone,” she says.

If you opt for this, though, Moskovitz highly recommends working with a registered dietitian who can map out your specific and unique calorie and macronutrient needs.

The above can be true for macro-counting too—especially if you’re trying to prioritize protein intake. Macro-counting involves creating a target range for carbohydrates, fats, and protein. Again, speak with a registered dietitian to find out what your ranges should be based on your specific needs.

The Noom app offers an alternative approach to dieting that addresses and tackles common psychological barriers to weight loss such as emotional eating, mindless eating, and other common overeating causes.

“One of the reasons why Noom can be beneficial is because sustainable weight loss requires permanent behavioral changes,” Kleiner says. “Anyone can follow a diet and lose weight, but those who are successful at keeping it off understand the necessary shift in overall mentality and psychology when it comes to eating and exercise.”

This isn’t technically a weight-loss ‘diet,’ but it’s a beneficial lifestyle approach worth highlighting.

“Although the concept of mindful eating is not a weight loss diet, mindless eating is the most common cause of over-eating and weight gain. If you're constantly eating until every last bite of food is gone from your plate, then it's a sign the meal is not totally mindful,” said Moskovitz. “Mindless eating occurs when we are detached and distracted while eating.

That said, practicing being present during meal/snack times by engaging senses and checking in with hunger and fullness cues can drastically help you eat less, or the right amount for your body. That means to eat your food while sitting down at your dining table, not in front of your TV or computer. Focus on how your food makes you feel, noticing (and stopping) when you’re full.

Not only do fruits and veggies provide hearty doses of antioxidants, minerals, and vitamins, but the fiber in produce helps you keep fuller for longer, potentially staving off hunger pangs and ensuing overeating.

While not technically a diet, many are starting to use continuous glucose monitors as a way to see how their body reacts to what's being taken in. The monitor collects data on blood glucose levels. With the help of a doctor or registered dietician, that data can be analyzed to understand what foods your body responds to. This can help formulate a diet that is specific to your body's needs.

The Dietary Approach to Stop Hypertension, better known as the DASH diet, was created by the National Heart, Lung, and Blood Institute, designed to better high blood pressure in patients. It follows a similar criteria to the Mediterranean diet, but with more specific recommended amounts.

Last year, the Mayo Clinic released a formal 12-week eating program that emphasizes fruits, vegetables, and whole grains. It emphasizes foods with low caloric density—meaning foods that you can eat large volumes for a small amount of calories.

The Therapeutic Lifestyles Diet, better known as the TLC diet, was designed by the National Institutes of Health’s National Cholesterol Education Program, in an effort to cut cholesterol and promote heart health. The diet limits foods with saturated fat content, like red meat and high-fat dairy.

Not ready to fully cut off from meat? The flexitarian diet provides the perfect middle ground.

The term flexitarian was coined by author Dawn Jackson Blatner in her 2009 book, The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life. The diet is focused on mainly fruits and vegetables, while still allowing a little leeway to enjoy a steak on a special occasion.