From the Guidelines
The best diet to lose weight is a calorie-controlled eating plan that creates a moderate energy deficit while including plenty of whole foods, as recommended by the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society 1. This approach is supported by the 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults, which suggests that a variety of dietary approaches can produce weight loss in overweight and obese adults, as long as reduction in dietary energy intake is achieved 1. Some of the recommended dietary approaches include:
- A diet from the European Association for the Study of Diabetes Guidelines
- Higher-protein diet
- Higher-protein Zone-type diet
- Lacto–ovo–vegetarian–style diet with prescribed energy restriction
- Low-calorie diet with prescribed energy restriction
- Low-carbohydrate diet
- Low-fat vegan-style diet
- Low-fat diet
- Low–glycemic–load diet
- Lower-fat, high-dairy diets
- Macronutrient-targeted diets
- Mediterranean-style diet
- Moderate-protein diet Aim to consume 500-1000 fewer calories than you burn daily, which typically leads to 1-2 pounds of weight loss per week—a sustainable rate that helps preserve muscle mass, as suggested by the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society 1. Focus on eating lean proteins, abundant vegetables, fruits, whole grains, and healthy fats like avocados, nuts, and olive oil. Portion control is essential, as is limiting processed foods, added sugars, and excessive alcohol. Combining this dietary approach with regular physical activity (150+ minutes weekly of moderate exercise) enhances results, as recommended by the American Diabetes Association 1. This approach works because weight loss fundamentally requires using more energy than you consume, forcing your body to utilize stored fat for fuel. However, the quality of calories matters too—nutrient-dense foods help maintain muscle, provide satiety, and support overall health during weight loss. Remember that sustainable weight loss takes time, and finding an eating pattern you can maintain long-term is more important than rapid results from extreme approaches.
From the Research
Key Components of a Weight Loss Diet
- High consumption of plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts 2
- Limited intake of unhealthier options, such as animal-based foods, particularly fatty and processed meats 2
- Emphasis on healthy fats, such as those found in the Mediterranean diet, which includes olive oil, avocados, and nuts 3, 4
Benefits of the Mediterranean Diet
- Associated with a reduced risk of cardiovascular disease and cancer 2, 3
- May help lower cholesterol and triglyceride levels, reducing cardiovascular risk 3
- Rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA), which have been shown to have favorable effects on cardiovascular health 4, 5
- High in polyphenols and flavonoids, which have antioxidant and anti-inflammatory properties, benefiting type-2 diabetes mellitus, cardiovascular disease, stroke, and cancer prevention 5
Other Dietary Patterns for Weight Loss
- Dietary Approaches to Stop Hypertension (DASH) diet, which is similar to the Mediterranean diet and emphasizes whole grains, fruits, and vegetables 2
- Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, which combines elements of the Mediterranean and DASH diets and has been shown to reduce the risk of neurodegenerative disorders 2
- Plant-based diets with healthful complex carbohydrates, which have been shown to reduce cardiovascular disease risk 3