Best Diets For Weight Loss In 2024, According To Experts (2024)

Not all diets are created equal when it comes to weight loss. In addition to fitting into your individual needs and lifestyle, the most effective diet plans should also be sustainable and easy to follow, according to Su-Nui Escobar, a Miami-based registered dietitian and former spokesperson for the Academy of Nutrition and Dietetics.

“A great diet plan balances all the essential nutrients like proteins, complex carbohydrates and healthy fats,” says Escobar. She explains that the exact amounts of specific nutrients can vary for different eating patterns (such as low-carb or paleo diets), but emphasizes that all food groups should be included.

Certain diet plans have also been studied more extensively for weight loss. According to one review, plant-based diets may prevent overweight and obesity while also promoting weight loss^[3]Turner-McGrievy G, et al. A Plant-Based Diet for Overweight and Obesity Prevention and Treatment. J Geriatr Cardiol. 2017;14(5): 369–374. . What’s more, another study linked a greater adherence to the Mediterranean diet with a two-fold increased likelihood of maintaining weight loss long-term^[4]Poulimeneas D, et al. Exploring the Relationship Between the Mediterranean Diet and Weight Loss Maintenance: The MedWeight Study. Br J Nutr. 2020;124(8):874-880. .

Regardless of which plan you choose, it’s also important to create a calorie deficit for weight loss, meaning you’re burning more calories than you’re consuming each day. For example, if your goal is to lose 1 to 2 pounds per week, you should aim to reduce your food intake by 500 to 1,000 calories less than the amount of calories you need to maintain your current weight. However, it’s also important to not reduce your calorie intake too much; it’s recommended to consume at least 1,500 calories per day for men and 1,200 calories per day for women.

Dr. Escobar also notes that an effective diet for weight loss should always come with an exit strategy for once you reach your goals to help you ease back into the swing of things. “It is easy to lose weight, but difficult to maintain,” she says.

Before starting a new weight loss diet, there are a few factors you should consider. For starters, Dr. Escobar recommends determining whether it’s realistic for your lifestyle, goals and preferences.

For example, plans that require you to prepare all your meals at home might not be the best choice if you have trouble fitting meal prep into your weekly routine or are regularly on the road. Similarly, switching to a vegan diet may not be realistic if meat is a mainstay in your meal plan.

Dr. Escobar also points out that people with certain health conditions should talk to a doctor before switching up their diet. If you’re taking medications, it’s also a good idea to check with your doctor and make sure your diet is a good fit.

Just as important as finding a weight loss diet that works for you is sticking to it long-term. Here are some expert-backed tips that can encourage success:

• Create a consistent morning routine: Dr. Escobar recommends setting a morning routine that works for you, which can help incorporate more healthy habits into your daily schedule to promote weight loss and overall health. Eating a balanced breakfast, meditating or squeezing in a quick workout are a few ideas to get your day going on the right foot.
• Practice self-compassion: Learning strategies to recover after a slip-up and being compassionate with yourself is essential for staying on track and maintaining a healthy mindset.
• Monitor non-scale achievements: The number on the scale is just one metric of weight loss. Dr. Escobar recommends keeping a journal to track other milestones in your weight loss journey, like improved eating habits, decreased stress or increased energy levels.
• Get plenty of sleep: “Sleeping helps balance the hormones that regulate hunger and control sugar and junk food cravings,” says Dr. Escobar. Seven to nine hours per night is the sweet spot for most adults, according to the National Heart, Lung and Blood Institute.
• Reward yourself: Using non-food rewards to celebrate your achievements can help you stay motivated. Try practicing self-care or treating yourself to a few of your favorite activities.

As our ranking above reflects, all foods can fit into a balanced diet for weight loss. However, you may need to limit certain food groups, depending on the specific eating pattern you select.

Though no foods should be off the table completely, the Centers for Disease Control and Prevention (CDC) recommends reducing your intake of added sugars, which are frequently found in sweets, baked goods and certain beverages, like soda or sweet tea. Foods high in sodium, saturated fat, trans fat and cholesterol should also be limited, which may involve cutting back on processed or fried foods.

Dr. Escobar also advises steering clear of diet programs that cut your calorie intake too low. Though very low-calorie diets might lead to short-term weight loss, they’re often difficult to follow and can make it harder to meet your nutritional needs. As a general rule of thumb, she recommends avoiding plans that provide less than 1,200 calories per day for women and less than 1,500 calories for men.

If you have any chronic conditions like diabetes or kidney disease, it’s best to consult with a doctor or dietitian before making changes to your diet, according to Dr. Escobar.

She also notes that you should keep an eye out for other symptoms, including:

• Dizziness
• Weakness
• Lightheadedness
• Persistent irritability
• Fatigue
• Difficulty concentrating

If you experience any of these symptoms, it may be time to check in with a health care professional to reassess your eating plan.

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