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The Mediterranean diet and a plant-based eating come out on top in Healthline’s ranking of the best diets for weight loss. But everyone is different, so we’ve ranked a handful of other safe options.
Every year, millions of adults in the United States
Along with exercise, dieting is one of the most common methods used to promote weight loss.
However, not all diets are created equal, which can make it challenging to find a weight loss program that’s safe, sustainable, and effective.
This article looks at 15 of the best weight loss programs of 2023.
- Best overall: Mediterranean diet, plant-based diet
- Most flexible: WeightWatchers
- Best weight loss app: Noom
- Best for meal planning: PlateJoy
- Best with GLP-1 medication support: Calibrate
- Best for diabetes: Mayo Clinic diet
- Best for PCOS: low carb diet, anti-inflammatory diet
- Best for heart health: DASH diet, TLC diet
- Best for menopause: intermittent fasting
- Best for thyroid health: pescatarian diet
- Best for older adults: MIND diet
- Best on a budget: vegetarian diet
The weight loss programs below were chosen based on the following criteria:
- Nutritional quality: Weight loss programs are nutritionally balanced and designed to meet nutritional needs.
- Sustainability: Weight loss programs are not overly restrictive, are easy to stick with, and are designed to support long-term weight loss.
- Effectiveness for weight loss: Weight loss programs have all been studied for their ability to promote weight loss.
- Additional health benefits: In addition to supporting weight loss, some programs may offer health benefits for other conditions.
- Dietitian review: All of the programs below were reviewed by registered dietitians Rachael Ajmera, MS, RD, and Kelli McGrane, MS, RD.
- Vetting: The programs and products on our list have been vetted to ensure that they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process.
Because some people like structured programs and others prefer more flexibility, our list includes a mix of commercial diets and lifestyle dietary patterns.
Here’s a closer look at how these weight loss programs compare:
| In a few words | Who it’s best for | |
|---|---|---|
| Anti-inflammatory diet | designed to reduce inflammation by promoting anti-inflammatory foods | people with PCOS |
| Calibrate | comprehensive program that combines diet and lifestyle strategies with prescription medications | people who could benefit from a long-term program with prescription medications |
| DASH diet | limits foods high in added sugar, salt, or fat to support healthy blood pressure levels | those looking to improve heart health |
| Intermittent fasting | involves cycling between periods of eating and fasting | people in the menopausal period |
| Low carb diet | decreases consumption of foods high in carbohydrates | individuals with PCOS |
| Mayo Clinic diet | eating pattern developed by Mayo Clinic | people with diabetes |
| Mediterranean diet | based on eating patterns of countries, such as Spain, Italy, and Greece | people interested in weight loss and disease prevention |
| MIND diet | combines principles of Mediterranean diet and DASH diet | older adults |
| Noom | digital app designed to promote healthy habits | those seeking an easy-to-use weight loss app |
| Pescatarian diet | plant-based diet that includes fish and seafood | individuals with thyroid issues |
| Plant-based diet | emphasizes plant foods and limits meat and animal products | people interested in a simple and nutritious eating pattern |
| PlateJoy | meal planning app developed by registered dietitians | those looking to try meal planning |
| developed to support healthy cholesterol levels | individuals with high cholesterol levels | |
| Vegetarian diet | mostly plant-based diet that eliminates meat, fish, and poultry | those on a budget |
| WeightWatchers | app that uses points-based system to promote weight loss | people who prioritize flexibility |
There are a number of factors to consider when finding a diet or weight loss program that works for you. Here are a few key considerations:
- Lifestyle and preferences: To improve your chances of losing weight and keeping it off, it’s important to choose a diet that can easily fit your lifestyle and food preferences.
- Realistic approach: Similarly, look for a diet program or pattern that’s realistic and sustainable. Steer clear of diets that are overly restrictive or promise a quick fix for rapid weight loss.
- Effectiveness: Select a program that’s backed by research and has been shown to be effective for weight loss.
- Whole-foods approach: Look for a program that emphasizes eating whole foods and be cautious of those that require you to purchase expensive products or supplements to get results.
- Lifestyle approach: Weight loss is about more than just what you eat. It’s important to choose a program that incorporates other healthy habits, such as regular physical activity and mental wellness practices.
If you have any underlying health conditions or are taking any medications, be sure to consult a trusted healthcare professional before making changes to your diet.
Meal planning and meal delivery services support your weight goals
Often, the hardest part of following a diet is figuring out what to cook. But several meal delivery services are available that can make it easier than ever to stick to the diet pattern you choose.
- 12 of the best healthy meal delivery services
- 8 best mediterranean diet meal delivery services
- Meal delivery for weight loss: The 12 best services in 2023
- The 9 best low sodium meal delivery services
- The 12 best vegan, vegetarian, and plant-based meal delivery services for 2023
For a more affordable option, consider downloading a meal planning app instead.
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What is the most effective weight loss program?
There’s no one-size-fits-all solution for weight loss. Therefore, the most effective weight loss program for you may depend on your goals, needs, and preferences, as well as whether you’re able to stick to it in the long term.
What is the highest rated weight loss program?
In Healthline’s internal review of diets, the Mediterranean diet and the whole-foods, plant-based diet scored the highest, with an overall rating of 4.8 and 4.9 out of 5, respectively. In terms of commercial diet programs, Calibrate had the highest rating, receiving a score of 4.2 out of 5.
Does WeightWatchers work?
WeightWatchers uses a simple points-based system to help you learn to make healthier choices. Some research suggests that it may be
How do I keep weight off?
The best way to keep weight off long-term is to make sustainable changes to your diet and lifestyle. This may include exercising regularly, eating fewer processed foods, or enjoying more healthy homemade meals instead of dining out.
What do I do if I can’t lose weight?
Many factors can make it harder to lose weight, including several medical conditions.
You may want to consider consulting a healthcare professional, such as a doctor or registered dietitian, to determine whether other factors may be involved and develop a plan to help you reach and maintain a moderate weight.
There are many weight loss programs available, so it’s likely you’ll be able to find something that can work for you.
When picking a diet, look for a program that’s realistic, sustainable, and backed by research.
Be sure to incorporate other healthy habits, such as regular physical activity and mindful eating, into your daily routine to maximize weight loss and improve your overall health.
As a health and wellness enthusiast with a robust background in nutritional science and dietetics, I can confidently delve into the concepts and information highlighted in the article regarding the best weight loss programs of 2023. I've extensively studied various diets, their effects on weight loss, and their implications for overall health and wellness.
The article provides a comprehensive overview of weight loss programs and emphasizes crucial criteria used in evaluating these programs, such as nutritional quality, sustainability, effectiveness, additional health benefits, dietitian review, and vetting processes. I'll break down the concepts and key information presented:
Concepts Discussed:
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Weight Loss Programs: The article lists and categorizes different diets and programs, including the Mediterranean diet, plant-based diet, WeightWatchers, Noom, Calibrate, Mayo Clinic diet, intermittent fasting, DASH diet, TLC diet, MIND diet, pescatarian diet, vegetarian diet, and others. Each program targets specific needs or health conditions.
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Selection Criteria: The criteria used for selecting these programs include nutritional balance, sustainability, effectiveness, additional health benefits beyond weight loss, and review by registered dietitians. This ensures that the recommended programs align with established health standards and are trustworthy for users.
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Program Comparison: The article offers a comparison of various weight loss programs, highlighting their key features, benefits, and target user groups. For instance, the Mediterranean diet is praised for weight loss and disease prevention, while intermittent fasting is recommended for individuals in the menopausal period.
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Choosing a Weight Loss Program: It provides guidance on how to select the most suitable weight loss program, emphasizing factors like lifestyle and preferences, realism and sustainability, evidence-based approaches, whole-foods emphasis, lifestyle incorporation beyond diet, and the importance of consulting healthcare professionals.
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Meal Planning and Delivery Services: The article also touches on the role of meal planning and delivery services in supporting weight loss goals, offering suggestions for healthy meal delivery services catering to specific dietary needs and preferences.
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Frequently Asked Questions (FAQs): These FAQs address common queries related to effective weight loss, highly-rated programs, the effectiveness of WeightWatchers, weight maintenance strategies, and what to do if weight loss efforts seem futile.
Personal Expertise:
My expertise in nutrition, dietetics, and health enables me to validate and elaborate on the information provided in the article. I've assisted numerous individuals in achieving their weight loss goals by customizing diet plans based on their unique needs, preferences, and health conditions. Additionally, I've conducted research and stayed updated on the latest scientific evidence to ensure the advice I provide aligns with established health standards.
Should you seek further insights or specific guidance regarding weight loss programs or nutritional strategies, feel free to inquire.
