Best Weight Loss Programs

A doctor or nutritionist can help you decide if a low-carb and high-protein diet, low-fat and low-calorie diet, plant-based diet or meal replacement diet is the best personal weight loss program for you.

1. High-protein, low-carb diets

High-protein, low-carb diets replace starches and sugar with lean protein. Some of the most popular low-carb diet plans include Atkins, South Beach Diet, Dukan Diet, FODMAP diet, paleo and keto weight loss programs. Diet plan reviews typically indicate that carbohydrate-restricted diets can be very effective for short-term weight loss, but it can be difficult to sustain long-term results using them.

Low-carb, high-protein foods

• Chicken
• Salmon
• Avocado
• Eggs
• Leafy green veggies
• Nuts
• Seeds
• Peas
• Green yogurt
• Protein bars

Foods to avoid

• Processed meats
• Grains
• Pasta
• Legumes
• Cereal
• Corn
• Potatoes
• Bananas
• Beer
• Juice
• Soda

What diet advocates think: Diet plans low in carbohydrates and high in protein are excellent for people who want to change their overall eating habits. Eating high-protein foods also protects against muscle loss and increases your metabolic rate, which in turn increases calories burned. According to a 2019 carbs withdrawal study published in Nutrition: X, side effects of a low-carb diet can include headaches, fatigue, nausea, lethargy and “brain fog.”

2. Low-fat, low-calorie diets

Most low-fat, low-calorie dieters eat 800 to 1,200 calories per day and limit dietary fat to fewer than 50 grams. Some low-fat diet plans completely eliminate trans fats as well. Popular low-calorie and low-fat diet plans include Dietary Approaches to Stop Hypertension (DASH), Ornish, Health Management Resources (HMR), WW, Volumetrics and The Biggest Loser diets.

Low-fat, low-cal foods

• Lean meats
• Whole grains
• Fruits
• Fish
• Mushrooms
• Broccoli
• Asparagus
• Apples
• Low-fat dairy
• Eggs
• Beans
• Legumes
• Oats

Foods to avoid

• Oils
• Butter
• Mayonnaise
• Fatty meats
• Cheese
• Chocolate
• Packaged sweets
• Fast food
• White bread
• Peanut butter
• Flavored yogurt
• Fruit juices
• Alcohol

What diet advocates think: Some weight loss studies indicate that low-fat diets are less effective for rapid weight loss than low-carb diets. Ultra-low-calorie diet plans can leave you feeling uncomfortably hungry most of the time, plus “low-fat” snacks are often full of sugars and refined carbohydrates. Never attempt an extremely low-calorie diet without consulting your doctor — there are serious health risks if you eat fewer than 800 calories per day.

3. Plant-based diets

Plant-based diet programs for weight loss encourage vegetarian and vegan meal plans. Some of the healthiest weight loss plans are plant-based diets that include raw, organic and whole foods and avoid animal products. Diet plan reviews are favorable for the Pritikin diet, macrobiotic diet, Eco-Atkins diet and Engine 2 diet. Many weight loss programs, such as Diet-to-Go, Nutrisystem and WW, offer vegetarian-friendly meal delivery for weight loss as well.

Plant-based foods

• Fresh fruit
• Green veggies
• Eggplant
• Mushrooms
• Whole grains
• Uncooked grains
• Beans
• Nuts and nut butters
• Seeds
• Coconut oil
• Legumes
• Tofu, seitan and tempeh
• Nondairy milk substitutes

Foods to avoid

• Meats
• Fish
• Milk
• Cheese
• Alcohol
• Prepackaged snacks
• Processed foods
• White bread
• Baked goods
• Starchy vegetables
• Sugary drinks
• Animal products

What diet advocates think: Plant-based diets require more effort and planning than many other options but are overall effective. Be aware, however, that it’s easy to overload on carbs, which won’t help with weight loss. Iron from plant-based foods is harder to absorb, so a vegan or vegetarian plan may not be a good option for dieters who are already at risk of anemia.

4. Cleanse diets

Cleanse diets, sometimes called detox diets, are short-term, restrictive weight loss plans. Some cleanse diets emphasize nutrient-rich foods, while others replace meals with liquids and herbal supplements. The all-natural weight loss program Whole30 is a cleanse diet that replaces all sugar, dairy, grains and alcohol with fruits, vegetables and lean protein. Juice cleanse diet programs for weight loss, such as the Master Cleanse (or Lemonade Diet), replace all meals with liquids and herbal supplements.

Cleanse diet foods and drinks

• Organic vegetables
• Unsweetened fruit juice
• Herbal teas
• Unrefined oils
• Plant-based milks
• Chia seeds

What to avoid

• Processed foods
• Sugar
• Soy
• Wheat
• Gluten
• Alcohol
• Animal products

What diet advocates think: Cleanse diets can support fat loss in the short term. Still, no studies prove these diets work for weight management or even removing toxins from the body, according to the National Center for Complementary and Integrative Health. Take caution with cleanse diet programs and be aware that unpasteurized juices and detox supplements could be harmful to your health.

5. Meal replacement diets

Many of the easiest weight loss programs rely on meal replacements. Meal replacement diets work by replacing one or two meals each day with low-calorie, nutrient-rich shakes and bars. Many meal replacements are supplemented with vitamins and minerals to burn fat. Meal replacement diets like Nutrisystem, Medifast and Jenny Craig provide many options for replacement shakes and bars as well as prepackaged meals for weight loss.

Meal replacement foods

• Plant-based protein
• Lean meats
• Frozen vegetables
• Dried fruits
• Oats
• Seeds
• Nuts
• Supplemental minerals

What to avoid

• Sugar
• Artificial sweeteners
• Corn syrup
• Corn maltodextrin
• Chemical preservatives

What diet advocates think: Meal replacements are a convenient weight loss tool for busy professionals who don’t have time to plan out every healthy meal, and studies show they're effective for temporary weight loss. When comparing meal replacement labels, look for options with at least 10 grams of protein and 4 grams of fiber per serving. Avoid meal replacement options with more than 400 calories or more than 4 grams of added sugar or saturated fat.

The most tried-and-true weight loss tactics are reducing calories and extending workouts.

1. Replace sugars and starches with lean proteins and vegetables

Switching to a high-protein diet boosts your metabolism and reduces food cravings, which helps you feel full throughout the day. Plus, calorie-counting is less important when you eat fewer carbs. To burn fat fast, opt for mostly healthy fats, lean proteins and slow-burning carbs.

• Healthy fats: Plant-based oils (olive, soybean, vegetable and walnut oils), avocados, seeds, nuts and nut butters
• Lean protein: Grilled white meat (lean pork, chicken and turkey breast), fish, eggs, tofu, Greek yogurt, low-fat cottage cheese, beans, protein shakes and meal replacement bars
• Slow-burning carbohydrates: Apples, bananas, cauliflower, whole-grain pasta, whole-wheat couscous and eggplant

2. Drink eight to 10 glasses of water each day

Most drinks that aren’t plain water are just empty calories. Consider cutting soda, juice and milk from your diet and stick to water. The benefits of drinking water for weight loss include less bloating, a lowered risk of dehydration and quenching your thirst (feeling thirsty often leads to mistaken hunger).

3. Make exercise part of your daily routine

Even regular 15-minute walks or jogs through your neighborhood help speed up weight loss. Try to find ways to exercise when you’re not at the gym — take the stairs instead of the elevator or park far from the front door when out shopping. If you already exercise, you can add time to your routine or adjust it to include an extra day of training.

4. Get a full seven to eight hours of sleep each night

Sleep deprivation kills your will to exercise and drives you to eat quick pick-me-up foods that boost energy with fat-causing carbs and sugars. Try going to bed 15 minutes earlier every night until you’re getting a full seven to eight hours of sleep.

5. Try intermittent fasting for weight loss

Occasional fasting forces your body to tap into fat storage. You can eat your regular diet most of the time and drastically reduce your intake part of the time. The 5:2 diet is a popular intermittent fasting diet that suggests eating regularly for five days of the week and eating fewer than 500 calories for two days of the week. The 16:8 diet is similar, but you choose an eight-hour window when you can eat healthy meals and snacks while fasting (and sleeping) the remaining 16 hours of the day.

If you’re currently overweight or obese, losing 5% or more of your body weight comes with a variety of benefits. Healthy weight loss programs emphasize lifestyle changes that help you burn fat more easily, which in turn benefits your body, mind and bank account.

Even losing just 10 to 20 pounds benefits your physical and mental health. You’ll live longer by maintaining a healthy weight, which reduces the risk of depression, anxiety and certain diseases. Dieters reap even more benefits when their weight loss program emphasizes healthy habits such as getting quality sleep and drinking more water.

Weight loss is often linked to healthier skin and hair. Plus, you could sweat less. Additional physical benefits of losing weight include:

• Reduced risk of heart disease, hypertension, stroke, Type 2 diabetes and some cancers
• Reduced symptoms of osteoarthritis and sleep apnea
• Improved mobility and fertility
• Lower blood pressure
• Less acid reflux
• Less back and joint pain
• Less severe allergies

Psychological benefits of weight loss

Being overweight can cloud the way you see yourself and the world. The benefits of weight loss and exercise include better self-esteem, more confidence and a better sex life. Losing weight can also benefit your taste buds — many successful dieters report foods taste better than they did before. Additional mental health and emotional benefits of losing weight include:

• Increased vitality
• Reduced stress
• Reduced depressive symptoms
• Improved body image and hormonal balance
• Better memory

Financial benefits of weight loss

You can save money on future health care bills thanks to improved blood pressure, cholesterol and triglyceride levels. Most successful dieters also cook at home more often, which reduces the amount of money spent eating out. Financial benefits of weight loss include:

• Lower medical bills
• Lower transportation costs
• Fewer prescription medications
• Less eating out

When choosing a weight loss program, think about times in the past you successfully completed a goal and what motivated you. As you compare weight loss plans, ask yourself if you want the flexibility of cooking your own meals or the convenience of a prepackaged meal delivery plan.

To find the best weight loss plan for you, follow these steps:

1. Find diet plans that work. Find a program that requires you to follow a weight loss meal plan while keeping track of the foods you eat and how much you exercise. Avoid weight loss programs that seem too good to be true, because they probably are. Some red flags include promises to cut weight without exercise, guaranteed weight loss in a specific area of your body and claims that you can eat as much of whatever you want.
2. Consider dietary preferences or restrictions. Think about whether or not the foods on a given diet are things you generally enjoy. If you hate eating greens, you won’t like a diet filled with salads — but if you have a sweet tooth, a diet that substitutes milkshakes in place of meals might be exactly your speed. Those with food allergies or sensitivities could find restrictive diet plans difficult or impossible to follow. Some of the best weight loss food plans ship vegan or diabetic-friendly options straight to your door, while others require you to shop for very particular ingredients.
3. Think about what will motivate you to lose weight. Every person has different motivations for success. Think about how you've met other important goals or quit bad habits in the past. Would you be more likely to succeed using social media, in-person meetings or expert counseling using text messaging, phone calls or email? Research shows that social support, whether in person or online, helps people lose weight. The best diet programs incorporate ongoing support to help keep weight off. Some plans emphasize quick upfront results, but maintaining fat loss is just as important as losing it. Pick a plan that provides the tools and strategies you need to stay lean for the long haul, such as WW, Nutrisystem or Jenny Craig.
4. Select a diet plan that's healthy for your budget. The costs of weight loss programs vary depending on whether or not food is included. Programs that regularly ship prepackaged meals for you to prepare at home can cost more than $1,000 per month. More affordable weight loss programs cost as little as $5 to $10 per month but require you to do your own grocery shopping. Find a program that delivers the results you want without straining your wallet.