When it comes to dieting, there’s no shortage of information. Websites, books, and magazines all seem to promise the magic diet to help you achieve your weight loss goals. But with so much information to decode, how do you know which approach is best for you?
If you have a history of going on fad diets and are frustrated at the lack of results, remember that weight loss should be a gradual process. While it can be tempting to buy into promises of rapid results, very rarely are these methods sustainable. Instead, building healthy lifestyle habits over time is often much more worthwhile.
So, if you’re on the lookout for a new diet to help you achieve your weight loss goals, we’ve put together a list of some of the most popular options. Not only can these programmes lead to healthy weight loss, but many also bring other benefits including improved gut health, lower blood pressure and cholesterol, as well as a reduced risk of diabetes and heart disease.
1. Mediterranean diet
This diet mimics the traditional eating habits of people living in countries bordering the Mediterranean Sea. It includes plenty of vegetables, fruit, legumes, cereals, grains, fish, and unsaturated fats like olive oil.
The Mediterranean diet is often linked to good health, including a healthier heart, because it includes low amounts of animal products like meat and dairy, which tend to be high in saturated fat. According to the NHS, it’s very similar to the Government’s healthy eating advice.
You can find out more about the Mediterranean diet on our website. Or, if you’re ready to get started, why not try making some of these Mediterranean recipes? With over 60 to choose from, there’s everything from salmon salad, rosemary grilled lamb chops, and roasted red pepper hummus.
2. Low-FODMAP diet
The low-FODMAP diet isn’t actually designed for weight loss, but to boost gut health. The FODMAP acronym refers to the short-chain carbohydrates (sugars) that the small intestine sometimes has trouble absorbing, which can lead to symptoms typical of irritable bowel syndrome (IBS).
The idea is that by removing or limiting these sugars from your diet, gut health will improve.
The low-FODMAP diet usually follows a three-step elimination process where you stop eating high FODMAP foods, and slowly reintroduce them one by one to identify which are upsetting your gut. High FODMAP foods include dairy products, beans and lentils, and some fruits like apples and pears. Low FODMAP foods include meat and eggs, dairy-free products, and grains like quinoa and rice.
You can find out more information, including a list of high and low FODMAP foods, in our article; The low-FODMAP diet – what is it and what are the benefits?
Note: It’s important to speak to your GP or a dietitian before starting the low-FODMAP diet as it won’t be suitable for everyone. They’ll also be able to rule out any other medical issues that might be causing any symptoms.
3. Vegan and vegetarian diets
The popularity of vegetarian and vegan diets has grown significantly over recent years. Not only are they great for ethical and environmental reasons, but they also have huge health benefits and can be helpful for weight loss.
Research has shown that vegetarian diets can be almost twice as effective at lowering body weight as non-vegetarian diets. Another study found that vegetarian populations have lower rates of heart disease, high blood pressure, diabetes, and obesity.
If you’ve eaten meat your whole life, transitioning to a vegan or vegetarian diet might seem daunting. But it’s worth remembering that it doesn’t have to be all-or-nothing. More and more people are deciding to follow vegetarian or vegan spin-offs. For example, the flexitarian diet, which reduces meat intake rather than eliminating it completely, or the pescetarian diet, which eliminates all meat aside from fish.
If you’re looking for some inspiration, why not have a go at making some of these healthy and easy vegetarian recipes? You could also try some of the sweet and savoury vegan recipes in our article, here.
4. Paleo diet
The Paleo diet mimics the eating habits of hunter-gatherers who lived before the development of agriculture during the Paleolithic era. The diet is largely based on whole foods that can be ‘hunted’ – for example, seafood, nuts, and vegetables – meaning anything that’s processed is out of bounds. People are also encouraged to live an active lifestyle alongside the diet.
Several studies have shown that the paleo diet can be effective for weight loss (without having to count calories). It can also help to lower blood pressure and cholesterol, and decrease the risk of conditions like heart disease and diabetes.
To find a full breakdown of which foods to eat and which to avoid, check out our article; The paleo diet – what is it and is it beneficial for health?
5. Intermittent fasting
Intermittent fasting is a dietary approach that involves periods of fasting. It essentially restricts the time that you can eat, which many people find is a simple and effective way to reduce their calorie intake.
There are various forms of intermittent fasting, but popular versions include the 16:8 method, where your calorie intake is limited to eight hours per day, and the 5:2 method where you fast for two days a week.
One study showed that over three to 24 weeks, intermittent fasting led to significantly more weight loss than other dietary methods. Other benefits include improved metabolism and brain health, reduced inflammation, and anti-ageing effects.
If you’re unsure where to start, there are plenty of helpful books available on Amazon like Intermittent Fasting for Beginners and The Essential 5:2 and 16:8 Guide. Intermittent fasting journals can help you track your progress, or you could try one of these intermittent fasting apps.
Generally speaking, intermittent fasting is safe for healthy adults. However, it may not be suitable for people who are sensitive to drops in their blood sugar levels, have a low BMI, are pregnant, or breastfeeding. You can read more about intermittent fasting in our article; The 5:2 diet: does it really work?
6. DASH diet
DASH stands for Dietary Approaches to Stop Hypertension. The diet is a long-term approach to healthy eating created to improve or prevent high blood pressure. Research shows that the DASH diet is one of the best dietary options to prevent heart disease, stroke, diabetes, and some forms of cancer.
The DASH diet encourages eating plenty of fruits, vegetables, whole grains, and lean protein sources like chicken, fish, and beans. It’s also rich in important nutrients such as magnesium, calcium, and fibre. Meanwhile, intake of red meat and other foods high in salt, added sugars, and fat are restricted.
You can learn more about how to get started with the DASH diet in our article; The DASH diet – what is it, and what are the pros and cons?
7. Keto diet
The ketogenic, or keto, diet is a high-fat, low-carb diet. Reducing the amount of carbs you eat and replacing them with fats puts your body into a metabolic state known as ketosis, which is highly efficient for burning fat.
Studies have shown that the keto diet can aid weight loss and significantly reduce blood sugar and insulin levels, which can help prevent conditions like diabetes, cancer, and Alzheimer’s disease.
However, if your goal is weight loss, the keto diet rarely offers sustainable results – and many people find that they quickly put the weight back on. It can also cause some unpleasant side effects.
As a result, the keto diet isn’t suitable for everyone – particularly pregnant women, children, people with a low BMI, and anyone at risk from hypoglycemia. It’s always best to check with your doctor before starting a new diet, even if you don’t fall into any of the groups above.
You can read more about the keto diet in our article; The keto diet: what is it, and does it really work?
8. Volumetrics diet
The volumetrics diet is a weight loss plan that intends to help people feel full on fewer calories. The diet encourages eating nutrient-dense foods that are lower in calories like fruit, vegetables, and soup, to feel full. Meanwhile, calorie-dense foods such as biscuits, cookies, and nuts are limited.
The diet categorises foods into four separate groups based on their calorie density. No foods are completely off-limits, and you can modify your portions or adjust meals to fit in higher-calorie treats. The plan also encourages regular exercise and use of a food journal.
Research shows that for people carrying excess weight, meals with lower calorie density led to feeling fuller, less hungry, and having fewer cravings.
The volumetrics diet was created by renowned nutrition researcher Barbara J. Rolls. In her books The Volumetrics Weight-Control Plan and The Ultimate Volumetrics Diet, you’ll find various recipes and tips for following the diet. Or, to learn more about the diet’s advantages and disadvantages, check out our article; The volumetrics diet – what is it and does it work?.
9. Nordic diet
The Nordic diet is based on eating fresh whole foods that have a low environmental impact. For example; local fish, dairy products, lean meats, seasonal produce, and whole grains like oats and barley. The diet excludes processed high-fat foods, such as chips, cookies, and red meat. As a result, it’s significantly lower in sugar and fat than Western diets and contains twice the amount of fibre and seafood.
The Nordic diet was created by a group of experts in Copenhagen for the purpose of improving public health, and limiting environmental impact. Studies have shown that it can aid weight loss without restricting calories and combat high blood pressure, cholesterol, and inflammation.
If you fancy giving it a go, why not try this Nordic meal plan for the week? You’ll find everything from blueberry almond smoothies to roasted pepper pizza and lemon chicken pasta.
10. Weight loss programmes
If you struggle to stay on track with diets and would like some extra support, you might be interested in trying a weight loss program.
Slimming World
Slimming World offers a flexible healthy eating plan with no calorie counting or tiny portions. No foods are off-limits, so you can still enjoy the occasional treat. You’ll be guided through how to shop, cook, and exercise, so that you can lose weight without feeling restricted.
The program is available through in-person groups or a digital service. You can find details on the Slimming World website.
WeightWatchers
The WeightWatchers programme is centered on overall wellness – including sleep, mindset, and fitness habits – as well as losing weight. It offers various services including customised plans, over 2,000 recipes, live Q&As, and support from expert coaches.
The plan is available digitally and via workshops where you can connect with WeightWatchers coaches and other members. You can find more details on the WeightWatchers website.
Final thoughts…
Sifting through the countless diet options to find the right diet for you can feel tricky and frustrating, so we hope that this article has provided some ideas of where to start.
However, it’s worth remembering that healthy weight loss should be gradual – and can be enjoyable! Any diet that promises immediate results is unlikely to be sustainable in the long run. Instead, it’s best to seek out plans that encourage healthy, long-term lifestyle changes.
For healthy eating tips, head over to the diet and nutrition section of our website.
Have you tried any of the diets above? We’d be interested to hear from you in the comments below.
