Best Weight-Loss Diets 2023
U.S. News has ranked 24 diets for effectiveness in weight loss based on input from a panel of health experts. If your goal is to find the best diet for sustainable, long-term weight loss, these easy-to-follow diets and meal plans are your best bet for reaching your target weight loss goals and maintaining it for a lifetime. Our panel of leading health experts, including nutritionists and doctors specializing in diabetes, heart health and weight loss, reviewed each diet and rated them for safe and effective weight loss.
FAQs
What are the best ways to lose weight?
While countless diets promote super-fast weight loss, most experts agree that slow and steady wins this race. Losing weight at a healthy, steady pace – about 1 to 2 pounds per week is best. Losing more than this can be dangerous. Losing weight too quickly can cause you to lose muscle and lower your metabolism. It can also set you up for nutrient deficiencies and other health issues. Scaling back portion sizes, eating on a regular schedule, swapping in more nutrient-dense food options and getting plenty of sleep and exercise are all good strategies for healthy and long-lasting weight loss.
What are the best weight loss meals?
Having someone else do the planning and cooking might make sticking with a diet a little easier. There are meal kit services for weight loss that may help you lose weight. If these kits don't work for you, keep it simple by choosing a protein, a starch and a vegetable each evening. You can also stick to a themed plan, such as soup on Mondays, Asian meals on Wednesdays and fish on Fridays.
The best weight loss meals are always those that you can prepare even when crunched for time and that you won't get bored with. When we deprive ourselves of diverse flavors and satisfying meals, we begin to crave nutrient-deprived snacks and sweets. No matter what, it's best to plan your meals ahead of time so that you're not scrambling to choose something that suits your diet at the last minute, when you're already starving and tempted by unhealthy food cravings.
What are the best vegetables for weight loss?
The best vegetables for weight loss are the vegetables that you eat. Filling half of your plate with vegetables is one of the simplest and most effective things you can do to lose weight. Vegetables like leafy greens, cabbage and zucchini are nutrient dense and -- depending how they're prepared -- low in calories. Generally speaking, there is no such thing as a “bad” vegetable. If you're looking for guidance, shop seasonally. For example, during fall, consider autumnal vegetables like squash, sweet potatoes and other root vegetables. And if easy meal prep and budget play a role in your meal planning, you don't have to always buy fresh. Frozen and canned produce can be just as healthful -- just read the food labels to avoid added salt, sugars and other ingredients.
Some people find it easier to think of vegetables as a meal component rather than as a side dish or an afterthought. For example, try a vegetable soup or cauliflower-crust pizza. Challenge yourself to add vegetables to every meal or snack that you eat and keep track of how many different varieties you can eat in a day – you can even turn this into a friendly competition with your health-conscious friends.
How many calories should I eat to lose weight?
Although there are many calculators and formulas that can help you to estimate how many calories you need, they are based on imperfect science. For the average woman, a good starting place is 1,500 calories and a good starting place for men is 2,000 calories. More petite, older and sedentary people might need fewer, while athletes, younger people, larger individuals or those who work an active job may need more. Long term, no one should eat fewer than 1,200 calories a day.
How much weight can you lose in a month?
Most experts advise not losing more than eight or so pounds a month. It is not uncommon to lose a bit more during the first month or so, although it should slow after a few weeks. The most sustainable weight loss is at this pace. The more weight that you have to lose, the faster it may come off at the beginning. Men also tend to lose weight more quickly than women. Remember that weight loss isn't the whole story, though. Pay attention to how your clothes fit, how you feel and your physical fitness to gauge how effective your chosen diet is for you.
Why Am I Not Losing Weight?
Choosing a diet plan based on the overwhelming amount of information and ever-increasing number of diet plans can feel frustrating and complicated when you're looking for a straightforward solution. The truth is, many of these diets can be helpful to different people for different reasons, and the wide variety of diet plans means that everyone can find a plan that works for them. But for a more straightforward answer, the Mediterranean diet has ranked as U.S. News & World Report's #1 Best Diet Overall for five consecutive years, making it a great starting point for many people.
How to lose weight fast?
The Best Fast Weight-Loss Diets are popular for their promises to help you shed pounds without having to wait too long for results. But experts say that some of the top diets for losing weight quickly aren't good all-purpose diets and might not improve your overall health. Some of the best fast weight-loss diets are particularly restrictive, which makes them hard to stick to in the long term and may even cause other health problems. A healthy diet that includes all of the nutrients you need, along with exercise and good lifestyle habits, can help you lose weight and stay healthier overall.
What's the best diet for high blood pressure?
The DASH diet stands for dietary approaches to stop hypertension, which is also known as high blood pressure. The National Heart, Lung and Blood Institute promotes that the DASH diet can help stop or prevent high blood pressure by emphasizing fruits, veggies, whole grains, lean protein and low-fat dairy. These foods contain nutrients like potassium, calcium, protein and fiber that are known to decrease blood pressure. The diet also emphasizes reducing excess sodium consumption. According to the American Heart Association, more than 100 million Americans have high blood pressure, making the DASH diet a good option for many Americans to consider.
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