Diet & Weight Loss

Pick a plan that you can tailor to your needs. Think about your lifestyle and weight-loss goals. This is important if you have health or physical challenges, or pain with daily tasks. You eat within a 12-hour, 14-hour or 16-hour window depending on which phase you’re in. Eating the rainbow means it’s easier to hit your nutritional micros (the vitamins and minerals that your body needs) too. And if you get the base right you can eat a little of whatever else you like,' says Consultant Cardiologist Dr Aseem Malhotra. Combine that with cutting down on sugar, which was traditionally a rarity in the region, and you’ve got the base of the Mediterranean diet right. If you’ve been thinking about trying a weight-loss program, you’re not alone. Get 1-to-1 support from a health coach and chat with our nutrition experts anytime via the Oviva app. With learning content on nutrition, exercise, and motivation, you’ll become a weight-loss expert yourself. To join Oviva, you must meet the eligibility criteria, typically a BMI over 35 and at least one weight-related medical condition. Alternatively, how about making a breakfast fruit salad using grapes, melon, kiwi, and low-fat natural yoghurt? To determine health benefits claims, we read dozens of scientific studies and papers analyzing the data published by diet companies. ConsumersAdvocate is headquartered in Dorado, Puerto Rico, which made it virtually impossible for our team to actually try the food prepared by the diet companies being reviewed. Due to freshness and food safety concerns, the three meal-delivery companies that made our cut (South Beach Diet, Diet-to-Go, and Nutrisystem) only ship inside the continental US, meaning delivery is not available to Alaska, Hawaii, and other US territories. One of the few truisms in weight management is that, as you may already know, dieting is definitely not a piece of cake (pun completely intended). However, choosing items from the a la carte menu is much pricier and, with 4-week plans ranging from $300 to $370 on average per month, maybe you’ll want to save a bit of money by letting the experts pick the menu for you. It is also vital for maintaining a healthy immune system and producing hormones and enzymes that regulate bodily functions. Likewise, having your last meal of the day at least a couple of hours before bedtime can improve digestion and sleep quality. By doing this, you can avoid feeling hungry and reduce the likelihood of overeating, which can be counterproductive in the long run. However, understanding the basics can help create a plan that suits your needs. Experts recommend setting realistic goals and aiming to lose 1 or 2 pounds per week, which adds up to 3 to 6 pounds in 21 days. Combining exercise with a calorie deficit and a healthy diet can help you achieve your weight loss goals safely and sustainably. Yes, you can exercise while on a 21-day diet plan for weight loss. Incorporating other lifestyle changes is crucial to achieving effective results while following a 21-day weight loss diet plan. Alcohol contains high calories and can lead to overeating and poor food choices, while smoking can harm metabolism and overall health. The truth is, working out burns fewer calories than you would think. For those who hate the idea of dieting (I don't blame you), it may seem enticing to lean into the activity side of the fat loss equation. Increasing activity, like finding a workout split you enjoy, can be a part of the weight loss journey as well.

Dietitian-Approved Diet Plans for Weight Loss

It’s packed with protein, making it a nutritious, creamy addition to any meal or snack. It’s the perfect breakfast to power you through a busy morning while sustaining a weight-loss diet. Complete with protein and fiber, this duo makes for an excellent weight-loss snack. One cup of blueberries provides 80 calories and is a good source of fiber. Sweet potatoes are low in calories but high in fiber, helping you feel full and stabilize blood sugar levels. The aim is to reduce overall energy intake and therefore lose weight. Learn the common weight loss pitfalls and tips on how to keep your weight management plan on track. While there is no perfect diet plan, find one that fits best with your lifestyle and that encourages you to keep going even after you’ve experienced small slips. Since Dr. Kempner’s time, the diet has been adapted and popularized for other purposes, most notably weight loss. Weight loss is not about eating less or following intermittent fasting, but eating balanced. Moreover, eat balanced, home-cooked food with controlled portions. Use diet for fat loss and exercise for fitness, strength, and metabolism. Instead of 2–3 heavy meals, 5–6 smaller meals work better. “A comprehensive weight loss program aims not just for weight loss, but for sustainable weight management,” Mok says. “Registered dietitian nutritionists (RDN) are the experts in food and nutrition who are trained to provide science-based, individualized nutrition advice,” Mok adds. A reasonable weight loss goal is typically 1-2 pounds per week, according to the National Institutes of Health. “Effective programs provide nutrition skills, and help you set weight, activity and energy intake, and make it reasonably easy to track your behavior against your goals, including tracking everything you eat,” Forman says. “Instead, focus on nutrition and lifestyle changes — one healthy habit at a time.” This plan is particularly valuable for those managing hypertension alongside weight concerns. This plan demonstrates that effective weight management is entirely possible with a vegetarian approach. A high fibre approach that supports digestive health and weight management.

Eating and exercise: 5 tips to maximize your workouts

When used in conjunction with regular exercise it will also maximize the amount of fat burned every day. However, refined carbs can be detrimental to weight loss because they provide very few nutrients while increasing sugar levels in the blood quickly. For starters, they contain no nutrition whatsoever yet provide a lot of calories. You can also include the following weight loss exercises to your daily routine. Here are some useful tips for weight loss that can help you cut down unwanted weight faster. Avoid all junks foods for instance candy, cold drinks and French fries etc. Water is an ideal choice for drinking during weight loss regime. The protein, fat and carbohydrates sources are easily available in local Pakistani market and at very reasonable price. Loaded with protein and healthy fats, it’ll keep you fuller for longer than a bag of processed junk food snacks. To truly achieve weight loss, a calorie deficit, which involves consuming fewer calories than your body needs, is also essential. Starting your weight loss journey can feel overwhelming, especially when you’re new to meal prep, food tracking, and grocery shopping with a plan.

SFS 3-Month Fitness Coaching Program

“This means you feel fuller with fewer calories, which supports long-term weight loss.” “This style of eating can also help with lowering cholesterol and weight loss,” Romito says. For many people, a higher-protein diet decreases hunger, making it easier to stick to the plan. Keep your weight loss plan goals “bite-sized” so you can check them off and then create more. Low energy density foods have few calories in a large amount. It shares some similarities with the Mediterranean diet but is based on traditional foods from Nordic countries like Denmark, Sweden, and Finland. One of the most helpful parts of this method is meal planning, which gives you a chance to think ahead about what you are going to eat. A balanced diet makes room for small amounts of less nutritious foods too, like sweets or snacks, as long as they are enjoyed in moderation. A. Bananas are loaded with fiber that slows the digestion process, making you feel full and help in weight loss. However, diet may include drinks like Jeera Water, lemon water, amla juice can help boost your metabolism and may help in getting rid of the excess fat. Fats, the notorious food group, is necessary for the body because they help produce hormones, absorb vitamins, and provide energy. Having one helping of protein with every meal is essential. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage, and skin and better blood flow. While creating a diet chart, it is important to make sure, that the food you eat is balanced and also you receive all the required nutrients for your body. This 7-day diet plan also known as a 1200-calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist. To lose weight, one needs to burn more calories than one consumes. Simply put, you lose weight when you consume fewer calories than you spend and gain weight when you consume more calories than you lose. Combined with the healthy fats, fiber, and protein in peanut butter, you have a filling meal. Anyone maintaining a large caloric deficit, no matter their weight loss strategy, should work with a clinician or nutritionist to make sure that they are meeting their nutrient goals. While the 3,500-calorie guideline can work in broad strokes for some people, it’s not always that simple. Here’s what to expect while using the common goal of 1 pound (lb) of weight loss as an example scenario. It helps to improve blood circulation and contribute a significant part in her weight loss. Smriti included yoga and walking at an initial stage during her weight loss phase.

• Sleep issues and certain foods can lead to an early morning headache
• Successful weight-loss programs help you set specific goals for adopting healthy lifestyle habits and tracking your progress.2
• Reducing fat intake helps cut down overall calorie consumption, which directly supports weight loss.
• While you are likely to lose weight while following the SlimFast diet, the plan’s reliance upon SlimFast shakes may be unappealing or repetitive if packaged drinks like these don’t appeal to you.
• Non-starchy veggies should be included in all healthy diets because they provide various health benefits, including cancer-fighting properties (2).
• DD+ MEMBERSHIPDo you want a meal plan that is made just for you?
• That’s why even the best weight loss drug can only be an optional complement to dietary and lifestyle interventions.
• The fewer carbs you eat the less insulin you need.46 Remember to work closely with your healthcare provider to ensure you safely lower your doses.
• For many people, this will be about two servings per day, but a great deal of individual variation exists.

This helps me get past plateaus while eating healthy. This meal plan is easy to follow and fits many diets. Healthy eating and exercise go hand in hand for weight loss. These spaces offer tips on healthy eating and exercise. These foods contain fewer calories and more nutrients than processed options. Have you come here looking for tips to blast away belly fat or lose weight quickly and permanently? While it’s good to engage in physical activity, working out vigorously for several hours every day isn’t necessary or advisable for weight loss and good health. Will exercising for several hours every day help you lose weight faster? For the healthiest diet, rely as much as possible on whole foods (that is, unprocessed foods, such as broccoli, apples, and almonds) and minimally processed foods (such as plain yogurt, canned tuna, and natural peanut butter). Plant protein sources (beans, lentils, soy foods, nuts, seeds) and seafood offer the most health benefits. You’ll learn about the common denominators of all healthy diets, and you’ll see plenty of examples of which diet patterns get it right and which ones miss the mark. Avoid eating when watching TV, reading, working, or driving. Keep a food journal or use an app to track everything you eat. Be patient because weight loss often takes longer than you initially think. This meal is packed with fiber, which aids in digestion and keeps you feeling full longer. The spinach provides a boost of fiber and essential vitamins, while the chicken acts as a source of lean protein. Ramen is the quintessential comfort meal; it’s practically a hug in a bowl. “There is something else about restricting calories that seems to have benefits on cardiometabolic factors that we don’t really understand.” You’ll free up lots of time and energy by not having to decide what to eat every day. Our family-friendly meal plan has recipes you’ll all enjoy. For breakfast, lunch, or dinner, an omelet is a simple, weight loss-friendly choice. Poor sleep can disrupt hormones that regulate appetite, often leading to increased cravings and creating difficulty in losing weight. Add your details to estimate the daily calorie intake required to achieve your weight loss goal. And many weight-loss diets don't focus on lasting lifestyle changes. You're not likely to keep off the weight you lose if you stop the diet and go back to old habits. Recently, much interest has focused on “when to eat.” Meal timing and the circadian rhythm have raised a novel issue in weight management.90 Alterations in circadian rhythms produce biochemical, physiological, and behavioral circadian rhythm disruptions, which can be caused by the lack of change between day/night synchronization (such as being exposed to artificial light at night), eating at night, or a shift in time due to jet lag or shift work.90 Eating late can cause circadian disruption, resulting in production of free cortisol, changes in daily rhythms of body temperature, decreased resting energy expenditure, and decreased glucose tolerance.91,92 Thus, timing of meals could have serious implications not only for weight management, but also for development of cardiovascular disease. The Portfolio diet is a vegan plan that emphasizes a “portfolio” of foods or food components that lower cholesterol.85 When these foods are eaten together as part of a healthy diet, they presumably lower LDL-C better than any one of the portfolio foods could alone. The thermic effect of food, which is called diet-induced thermogenesis, is increased energy expenditure that results from nutrient processing; these values are highest for protein.48 Secretion of gut neuropeptides that induce satiation, such as glucagon-like peptide-1 or cholecystokinin, is increased in high-protein diets.49 These types of diets also may help preserve lean body mass during weight loss.50 A meta-analysis showed that protein supplementation can help preserve lean body mass in adults and older adults, although the effects on muscle strength and synthesis were less clear.51 Usually, a high-protein diet refers to an increased protein intake to 30% of the total daily calories or 1–1.2 g/kg of the ideal body weight per day. Although our meal plans are a Diet Doctor member benefit, we also offer a free keto meal plan (see number 2 below). Egg-free, dairy-free, and vegetarian low-carb meal plans are also available. You can find low-cost meal plans for those on a budget or international-inspired meal plans for those who like a variety of culinary tastes. You can also go straight to the meal plans. The pack offers a powerful weight loss supplement. This supplement is especially design for weight loss purpose. Without supplements, weight loss process might take decades. They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey. Heard about the newest diet trends? Adults with obesity (BMI ≥ 30) or overweight (BMI ≥ 27 with a weight-related condition such as hypertension, diabetes, or high cholesterol) This non-stimulant combination that can help support your weight management journey by working on brain pathways related to cravings, reward, and appetite regulation. This option is often chosen by individuals navigating insulin resistance, blood sugar fluctuations, or stubborn weight. If the diet is a quick fix rather than one that promotes lasting lifestyle changes, this could pose a problem. When it comes to choosing a diet that will provide lasting results, sustainability is the name of the game. After all, there’s no one-size-fits-all plan that’s perfect for everyone. Meal planning helps you stick to a budget and keep you on track with your nutrition goals Since the advent of the body-positive movement, most diet plan companies have shed the “beach body” outlook for a more holistic, healthy approach to eating. Some foods that are high in sugar, carbs, and unhealthy fats can make it harder for you to achieve great weight loss results. Plus there’s a list of foods to include in your healthy eating grocery shopping to take the guesswork out of the weight loss. Low sodium intake is the goal, but it can be challenging since there are often unknown levels of added salt in non-home cooked meals, says Barrett. It’s also worth noting that while olive oil is nutritious, it’s high in calories which can add up if you’re not intentional, adds Zenker. But if you do drink, watch your consumption because it’s going to add more calories,” explains Barrett.

What can I expect if I have obesity?

Because it is only FDA-approved for short-term use, many doctors specializing in weight management will continue to prescribe it “off-label” as a long-term strategy, if the person is doing well on the drug, as long as that person is willing to accept the risks. In the US, phentermine is relatively inexpensive, generally well-tolerated, and modestly effective for many people. The effects tend to be relatively tiny though, even in studies funded by the companies selling the products.98 It’s definitely more effective to not eat the carbs in the first place (it’s also free). Any prescription-free supplements for sale that are not dangerous or illegal are likely to have a small or negligible effect on your weight. Too much cortisol can increase hunger, bringing subsequent weight gain, especially around the midsection.95

• Meal replacements are used instead of “normal” food for one or more meals to reduce the daily calorie intake.
• Dietitian, Juliette Kellow is on hand with a plan that will help you get through a hard day at the office without sabotaging your diet.
• In a 12-week trial, people with type 2 diabetes ate a non-calorie-restricted paleo diet while following standard exercise recommendations or participating in supervised one-hour exercise sessions three times a week.
• These simple tips can help you stay on top of the amount you eat and gain some portion control.
• For instance, a person with a more active lifestyle, regardless of gender, might require more calories and proteins compared to someone with a sedentary lifestyle.
• Loaded with protein and healthy fats, it’ll keep you fuller for longer than a bag of processed junk food snacks.
• To try the Atlantic Diet, reach for these foods…
• Women’s Horlicks – Not necessary for weight loss.

The best diet is one that’s balanced, sustainable, and fits your lifestyle. Small changes like switching from fried to grilled, or white rice to brown rice, bring steady results without harming health. Target at least 60–80 grams of protein daily (more if you exercise). Anything faster usually comes from water loss or muscle loss, not fat. The program is known for telling its customers that "no food is off limits." Though clients follow a system that assigns a certain number of points to various food items, there are 350-plus ZeroPoint foods that are allowed. After my research and testing, I crowned WeightWatchers as the best overall weight loss program. I also consulted experts for advice on what makes the best weight loss program. To narrow down your search, I researched popular weight loss programs like WeightWatchers and Noom and personally taste-tested Nutrisystem and Optavia, while considering price, variety, taste and different motivations. People who regularly eat late at night are more prone to obesity. For example, a portion of protein, like a hamburger patty or chicken breast, should be the size of a deck of cards. Or is food your main reward when something good happens?

• Many people find the Mediterranean, balanced, or low fat diets easiest to maintain because they allow for variety, moderate portions, and a natural focus on healthy eating.
• More recent studies have also found that keto diets produce impressive weight loss.9
• Experts developed the DASH diet (Dietary Approaches to Stop Hypertension) specifically as a heart-healthy regimen.
• It's a perfect savory-sweet lunchtime meal that has plenty of fiber and protein.
• When it is time to eat, focus on just eating your meal.
• Low-fat and low-carbohydrate diets are good options for initial weight loss; in some cases, a ketogenic diet could be a viable alternative.
• Research shows that following a WFPB diet can help reduce your risk of heart disease, high blood pressure, diabetes and obesity.
• Free diet plan makers cater to diverse dietary preferences.

What's the best diet for weight loss?

Check out our full keto family-friendly meal plan, which provides less than 20 grams of net carbs per day. Follow our complete low-carb dairy-free meal plan, which helps you stay under 33 grams of net carbs per day. Satisfying meals don’t always mean meat on a plate. Follow our full keto dairy-free meal plan, which helps you stay under 20 grams of net carbs per day. Check out our full keto vegetarian meal plan, which will keep you below 20 grams of net carbs per day. The DASH diet limits sugar and saturated fat, and most versions restrict sodium. Like vegan diets, vegetarian diets are typically rich in legumes, grains, and vegetables. Lacto-ovo vegetarians eat dairy and eggs, lacto vegetarians eat dairy but avoid eggs, and pescatarians eat seafood, eggs, and dairy. In some, but not all studies, vegan diets have been shown to reduce blood sugar and insulin levels, along with markers of heart disease risk.47 A 2019 review of trials found that intermittent fasting lowered blood sugar and increased insulin sensitivity compared to control diets.26 Packaged snacks, instant foods, processed meats, and ready-to-eat meals. Because 1,200 calories is very restrictive, we encourage you to use this menu as a starting off point for healthier eating. Focus on eating healthy, staying active, and being consistent. That’s why generic diet plans from the internet often don’t work for us. You need protein every day to meet your body's needs, but if you have kidney disease, your body may not be able to remove all the waste from the protein in your diet. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet.78 These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver.77 If this happens, you’ll need to contact your healthcare provider immediately or have someone take you to the hospital to be checked out. This can lead to ketoacidosis – a potentially life-threatening condition. There are, in fact, other causes of obesity and being overweight. For instance, about 30% of your diet should consist of protein in the form of whole pulses (rajma, chole, lobhia, green gram), paneer, chickpea, milk, eggs, lean meat, or sprouts. Thus, make sure that you include the following nutrients in your diet plan. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended. Furthermore, this sort of diet may be unsafe for teenagers and children, who are likely to miss out on crucial nutrients needed for growth, these groups may also be at risk of developing unhealthy eating habits. Many followers see the eating regime as less of a 'diet' and more of a way of life that can help them maintain their weight loss in the longer term. When following the diet, make sure that your non-fast days are packed with nutritious options, including fruit, veg, wholegrains and protein such as chicken, fish, turkey and dairy foods. Published in The Fast Diet book by Dr Michael Mosley in January 2013, it promotes eating what you want for five days of the week, then dramatically cutting calories for the other two. With its focus on whole foods, healthy fats, and lean proteins, this heart-smart eating plan may also support weight loss, energy, and better performance, both physically and mentally. This rice diet meal plan is low in calories, provides about 1000 to 1200 calories per day, supports weight loss, healthy digestion, and helps the body detox. A typical low-carb diet plan for weight loss would involve foods such as lean meats, fish, eggs, nuts, seeds, and healthy fats such as olive oil and avocado. Our meal plan for weight loss focuses on whole foods, lean proteins, high-fiber vegetables, and healthy fats to fuel your body, curb cravings, and help you feel your best. The flexitarian diet has its perks, but there is limited structure. Because plants have essential nutrients, vitamins, minerals, and antioxidants, they boost your immune system and keep your cells going. Jessica Cording, RD, is an integrative nutrition health coach, and author of The Little Book of Game-Changers. Research shows that people are most likely to keep up weight loss when they have their own reasons and aren't just following a health provider's advice. What are your reasons for wanting to lose weight and for sticking to the plan? If you cut too many calories, you not only skimp on nutrients, you slow down your metabolism, making weight loss even harder in the long run. Foods like chicken, salmon, Greek yogurt, and tofu are not only low in calories but also packed with protein to keep you full and satisfied for longer. After putting them to the test, we’ve found that lean proteins are a must for weight loss. Skipping meals, crash dieting, or constantly changing your approach can slow your progress and frustrate your efforts. Many international diets recommend things like quinoa, kale, or avocado. Weight loss is not about eating less; it’s about eating smart. This meal plan provides two weeks of delicious, easy, recipes for breakfast, lunch, and dinner. Each week features a variety of keto dishes that will automatically keep you below 20 grams of carbs per day.

• This is true for eating healthy, too.
• The difference between different diets is how easy or difficult they are to stick to for long-term weight loss.
• Some programs that use an extremely low calorie diet also follow low-carb principles, which can result in faster results when done with extra medical guidance.
• Research also links diets with a low calorie density to improved diet quality.
• We are all different and often, individuals will require different amounts and types of nutrients based on age, gender, lifestyle, health, and your body’s composition and metabolic activity.
• The Mediterranean diet is based on the lifestyle of people who live in the Mediterranean region, which includes Greece, Italy, Portugal, and Spain.
• When you wake up, put 1 pinch of cinnamon powder in one glass of water and drink; this is the best way to start your day by controlling your blood sugar.
• Egg-free, dairy-free, and vegetarian low-carb meal plans are also available.

Carnivore diets were a top trend back in 2023, following research about the power of eating more protein. On this month-long elimination diet, you cut out animal products and fuel up on plant foods like fruits, veggies, nuts, seeds, legumes, tofu, protein powders, plus olive oil and coconut oil. “Think of this as getting healthy to lose weight, rather than losing weight to get healthy.” Starting your day with a healthy breakfast for weight loss is a simple and effective step toward building a better routine. It is best to consult a physician before starting a diet plan for weight loss.

• These are essentially short-chain carbs that the gut has a hard time absorbing, thereby stimulating IBS symptoms, according to Monash University, which developed the low-FODMAP diet and conducted the research.
• There is nothing better than having a meal plan for weightloss.
• Prepare in advance by planning meals, workouts, and strategies for handling cravings or stress.
• Our bodies go through cycles each day that affect our ability to metabolize stomach contents.
• It encourages you to cook at home, limit processed foods, and choose local, fresh ingredients whenever possible.
• The golden rule for safe weight loss is 1–2 pounds per week, whether you’re looking to use a meal plan for losing belly fat or body fat.
• Crash diets that remove entire food groups (carbs, fats) or rely on only liquids often cause nutrient deficiencies, slow metabolism, and also lead to weight regain.
• Cheat days can be a great tool to stay on track with your diet plan, but overindulging can set back your progress.

Non-Vegetarian 7-Day Weight-Loss Meal Plan

If you’re not sure how much you should be eating per day to lose weight, our free calorie calculator can help you. However, to continue on your sustainable weight loss journey, it’s important to know how to prepare your own healthy meals every day. Here's a healthy meal plan that includes 4 weeks of meals that will support your weight loss goals. Before creating a meal plan for weight loss, we must determine calorie intake. In addition to fruits and vegetables, high protein low fat foods should comprise the bulk of your weight loss diet. One of the biggest challenges in any weight loss program is sticking to the diet plan. The Mediterranean diet has been found to be an excellent heart-healthy diet and effective for weight loss. This diet is abundant in healthy fats, fruits, vegetables, whole grains, and lean proteins. Also watch liquid calories like juices, shakes, and alcohol, as they add up quickly without keeping you full. Rapid weight loss like 10 kg in a month is unsafe and mostly water loss. Moreover, a structured Indian weight reduction diet works when it is nutritionally balanced, regionally adaptable, and paired with good sleep, hydration, and daily activity. You set action goals so that you can make healthy changes. You can list a healthy outcome that you aim to have. It's up to you to make the changes that lead to long-term weight loss. Aside from weight loss, very low carb diets often provide metabolic health benefits. We’ve ranked the most popular weight loss plans primarily by their effectiveness for weight loss, and secondarily for improvements in health markers, based on the strength of the evidence to date.2 If you want to lose weight and improve your health — with a plan that works for you — you’ve come to the right place. Then, focus on eating balanced meals, reducing portion sizes, limiting ultra-processed foods, and staying physically active3. Based on this approach, we have developed a 7-day diet plan for weight loss tailored for vegans, vegetarians, and non-vegetarians12,14. These diets may involve modifications tailored to individual needs and may include adjustments in macronutrient composition (carbohydrates, proteins, fats) and food quality to support sustainable weight reduction2. “This diet is based on eating plenty of non-starchy vegetables, fish, eggs, chicken and turkey, and nuts but full-fat dairy,” Angelone says. The South Beach Diet focuses on eating foods with a low glycemic index, meaning they won’t make your blood sugar spike. “However, because many high-calorie processed foods are high in sodium, the DASH diet helps reduce intake of these types of foods.” In addition to weight loss, research shows the Mediterranean diet optimizes heart health, manages blood sugar levels, and lowers the risk of Alzheimer's or dementia. Receive the latest on what works for weight loss straight to your inbox. You can add any plan to your food diary and mix, match, swap and change as much as you like. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person.