Locations:
Search IconSearch
October 21, 2019/Health Conditions/Digestive

What’s the Best Weight-Loss Diet?

3 science-backed ways to drop pounds

Illustration depicting keys to weight loss such as a checklist and healthy eating

You want to lose a few pounds — and this time, you’re determined to make your healthy habits last and lose weight for good. So, where do you start? Should you ditch carbs, or embrace whole grains? Cut out meat, or go high-protein?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

There’s no one right answer, says registered dietitian Andrea Dunn, RD. “The best diet is the one you’re going to follow,” she says. “And I don’t say that tongue in cheek! There’s no one diet that will fit everybody’s needs, personalities, lifestyles or food preferences.”

Science-backed diets

Fad diets have been around forever, and most come and go for a reason: They don’t work long-term. If you’re looking to lose weight — and keep it off — Dunn recommends starting with an eating plan backed by solid science.

Here are her top 3 picks:

Mediterranean diet

Technically, the Mediterranean diet isn’t a diet, Dunn says. “It’s more of a lifestyle.” Based on typical eating habits from the Mediterranean area, this plan is heavy on plant-based foods.

The basics: Load up on veggies, beans and other legumes. Eat fish and seafood a couple times a week in place of red meat. Eat fruit for a sweet treat or nuts for a snack. Use olive oil as your main fat.

The benefits: Studies show the Mediterranean diet reduces the risk of heart attack and stroke and helps with weight loss, too.

Who it’s good for: The Mediterranean diet is a great choice if you aren’t a huge meat eater and dig veggies, fruits, legumes and whole grains.

Moderate protein plan

Dunn often recommends a diet she calls a moderate protein plan — but it could also be described as a moderate carbohydrate plan. This plan still emphasizes whole grains and produce and limits processed foods and added sugar. But it allows for more animal proteins for those carnivores-at-heart.

Advertisement

The basics: With this diet, aim to get:

  • 30% of your daily calories from protein.
  • 30% from fat.
  • 40% from carbohydrates.

The benefits: For many people, a higher-protein diet decreases hunger, making it easier to stick to the plan.

Who it’s good for: This diet is a great choice for people who get excited about making spreadsheets or using an app that lets them track everything they eat. “If you love numbers, this is the plan for you,” Dunn says.

DASH diet

Short for Dietary Approaches to Stop Hypertension, the DASH diet started as a research diet plan to curb high blood pressure. “This style of eating can also help with lowering cholesterol and weight loss,” Dunn says.

The basics: The DASH plan breaks out the number of servings you should eat from each food group.

The benefits:Studies have found that while DASH does help lower blood pressure, it’s even better at lowering cholesterol.

Who it’s for: This diet is perfect for the person who plans meals around the food groups and does not want to track for calories.

Find your best diet

Some people find other diets work well for them. Some love the high-fat, low-carb keto diet. Others swear by intermittent fasting, in which you restrict eating during certain days of the week or hours of the day.

Dunn recommends steering clear of plans that forbid entire food groups. Likewise, skip diets that promise rapid weight loss of more than 1 or 2 pounds a week. “If it sounds too good to be true, it probably is,” she says.

And think about whether your new diet is truly something you can stick with for the long haul. Dunn notes, “It’s about matching your lifestyle with the foods you enjoy and what will work best for you long-term, without feeling deprived or ripped off.”

Advertisement

Learn more about our editorial process.

Related Articles

Platter of freah berries: strawberries, raspberries, blueberries, blackberries
September 24, 2024/Weight Loss
Looking To Stay Fuller, Longer? Try These Healthy, Filling Foods

Foods high in protein, fiber and water can help keep hunger at bay

Smiling person in kitchen, holding glass of water while looking at their cell phone
September 23, 2024/Weight Loss
Natural Appetite Suppressants: Tips To Feel Fuller, Longer

Foods high in protein and fiber can help suppress your appetite, as can exercise, sleep and other healthy habits

Person holding white bowl of healthy berries and oats, with spoon
September 13, 2024/Brain & Nervous System
Friedreich’s Ataxia and Nutrition: Should You Modify What You Eat?

One of the best things you can do if you have FA is follow a balanced diet of fruits, vegetables, whole grains and lean proteins

Group of happy, smiling friends raising a toast with glasses of beer
September 9, 2024/Weight Loss
Does Drinking Alcohol Prevent You From Losing Weight?

Alcohol provides empty calories, heightens cravings and may slow down your metabolism

Person doing squats on mat at home
September 4, 2024/Weight Loss
This Is How To Lose Weight the Right Way — and Keep It Off

Successful weight loss takes a long-term commitment to healthy living — create a healthy lifestyle you can keep up

Person eating while looking at certain date circled on calendar
August 30, 2024/Nutrition
What To Know About the 5:2 Diet

It’s a type of intermittent fasting that restricts calories two days per week

Tofu and vegetables in enamel serving skillet
August 27, 2024/Nutrition
What You Need To Know About the Ornish Diet

This low-fat, plant-based eating plan includes lifestyle changes, such as exercise, stress management and social support

Assorted fruits, nuts and seeds in bowls and on table
August 23, 2024/Diabetes & Endocrinology
Thyroid Issue? Here’s What To Eat and What To Avoid

No diet can cure hypothyroidism or hyperthyroidism, but some foods and supplements can cause trouble

Trending Topics

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

stovetop with stainless steel cookware and glassware
5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

jar of rice water and brush, with rice scattered around table
Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims

Ad