Trying to keep track of the latest-and-greatest "best" diet for weight loss would be a dizzying — and dangerous — undertaking: One week you'd be noshing like a Viking on the Nordic diet, and the next you'd be interval fasting like Dubrow diet devotees. It's hard enough just staying on top of weight-loss trends, much less trying to make sense of which diets are legit and will actually help you shed pounds — and keep them off.
That's where our guide comes in, covering everything from the popular plans with science-backed results to the fads you should stay far, far away from.
Because each person is unique, there's no one diet that works best for everyone. And even if someone you know saw amazing results from a diet plan, that doesn't mean the same approach will work for you.
But, according to the Mayo Clinic, there are a few key features that all successful — and safe — diets share. Before you invest your time and energy in a new way of eating, ask yourself these questions:
1. Is It Balanced?
Even when you're trying to shed pounds, your diet should still include a balance of the nutrients your body needs, including adequate amounts of healthy proteins, carbohydrates and fats (think: fruits, vegetables, whole grains, low-fat dairy, lean meats). If the diet cuts out an entire food group or has you taking large amounts of vitamins or supplements, it's a red flag.
2. Is It Flexible?
While a healthy diet should limit empty-calorie picks like alcohol and sugary foods and drinks, it should never be so rigid that it doesn't allow for the occasional indulgence. Indeed, a study published in the 2018 issue of the Journal of Nutrition in Gerontology and Geriatrics found that a flexible approach to eating led to better intentional weight loss
3. Do I Like the Foods Included?
Maybe you could tolerate certain foods for a short period of time, but you're much more likely to stick with a diet (and achieve long-term weight loss) if you're enjoying what you're eating on a regular basis.
4. Does It Encourage Exercise, Too?
Along with a balanced diet, physical activity is part of a healthy lifestyle. It can boost your weight-loss efforts, sure, but it also offers a host of other benefits for your physical and mental health. Regular exercise lowers your risk for heart disease, type 2 diabetes, obesity and some cancers, and it can also improve your cognitive function, according to the Centers for Disease Control and Prevention.
Maybe you could tolerate certain foods for a short period of time, but you're much more likely to stick with a diet (and achieve long-term weight loss) if you're enjoying what you're eating on a regular basis.
4. Does It Encourage Exercise, Too?
Along with a balanced diet, physical activity is part of a healthy lifestyle. It can boost your weight-loss efforts, sure, but it also offers a host of other benefits for your physical and mental health. Regular exercise lowers your risk for heart disease, type 2 diabetes, obesity and some cancers, and it can also improve your cognitive function, according to the Centers for Disease Control and Prevention.
Warning
Before you begin any new diet or exercise plan, be sure to talk to your doctor, who will help you choose the safest approach based on your health history and current medications.
Before you begin any new diet or exercise plan, be sure to talk to your doctor, who will help you choose the safest approach based on your health history and current medications.