Top 10 Weight Loss Plans for Healthy Weight Loss

Just in case you are looking for a structured plan for eating, here are 10 plans that can also help with your weight loss journey.

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THE MEDITERRANEAN DIET

This diet shows up at the top of many “diet” lists. It consists of fish, olive oil, healthy fats, and fresh vegetables. It is balanced and pretty. The plates are colorful and attractive.

Bestseller No. 1
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well...
  • English (Publication Language)
  • 440 Pages - 12/27/2016 (Publication Date) - America's Test Kitchen (Publisher)
Bestseller No. 2
Good Housekeeping Quick and Easy 28-Day Mediterranean Diet; Delicious 30-minute recipes and a 28-day...
  • The diet basics and key ingredients to keep on hand
  • 75 fast and easy recipes that are a breeze to make (and perfect for beginners or pros!)
  • Genius ideas to transform leftovers into exciting new meals (so you cook less!)
Bestseller No. 3
Mediterranean Diet Cookbook with Pictures: Start Your Mediterranean Journey with Mouthwatering...
  • Amazon Kindle Edition
  • Witte, Samuel (Author)
  • English (Publication Language)

WW (formerly WEIGHT WATCHERS)

For years, research has supported the fact that Weight Watchers is one of the best weight-loss diets. Thanks to its flexibility, easy-to-understand food tracking system, and group support, Weight Watchers consistently ranks well as an overall food plan for weight loss.

THE NUTRITARIAN DIET

The Nutritarian diet is based on maximizing the amount of healthy vitamins, minerals, and trace nutrients in your food, balancing your hormones, and avoiding toxins. This plan is nutrient-dense, plant-rich, and includes anti-cancer superfoods to help you not just lose weight but live a long, disease-free life. Healthy, but not much flexibility.

Eat for Life: The Breakthrough Nutrient-Rich Program for Longevity, Disease Reversal, and Sustained...
  • Audible Audiobook
  • Joel Fuhrman (Author) - Joel Fuhrman, Timothy Andrés Pabon (Narrators)
  • English (Publication Language)
Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss
  • Audible Audiobook
  • Joel Fuhrman M.D. (Author) - Joel Fuhrman (Narrator)
  • English (Publication Language)

THE KETO DIET

The keto diet is a low carb diet. It is high fat, high protein and low carb. You can lose weight quickly on a low carb diet and your appetite will decrease. This food plan is not without its drawbacks. Make sure you understand this diet completely before getting started.

Bestseller No. 1
The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle
  • Amy Ramos (Author)
  • English (Publication Language)
  • 158 Pages - 12/20/2016 (Publication Date) - Rockridge Press (Publisher)
Bestseller No. 2
Momo & Nashi Keto Cheat Sheet Magnets Booklet - Keto Diet for Beginners & Dummies Kit - Magnetic...
  • 7” x 6” inch Magnetic Keto Foods Guide Booklet. Make Keto easier! Designed by Keto people FOR Keto people, so it’s as easy as possible for YOU to eat clean and follow your diet protocol. Stick on your fridge, hang by the loop or bring on-the-go anytime.
  • 168 keto cheat sheets food items organized into 5 easy categories. Comprehensive food list arranged into easy groups, making each ingredient ridiculously easy to find. Ketogenic diet shopping list meal planning is a breeze when you can access accurate data fast to help you with your keto diet plan, low carb meal planning & weight loss.
  • Keto books nutritional data has been carefully researched so you won’t have to do the tedious process yourself. Track your nutrition without hassle. Accurate serving sizes with associated weights, kCal, fats, protein and net carb measurements. Handy reference guide — keto for beginners, dummies & experienced practitioners.
Bestseller No. 3
150 Ketone Test Strips with Free Keto Guide eBook & Free APP. Urine Test for Ketosis on Ketogenic &...
  • JUST STARTING KETO? That's when it's most important to know if you are in ketosis or not so you can make adjustments to your diet and achieve results. CONVENIENTLY and AFFORDABLY check your level of ketosis with these urine test strips (not to be confused with ketone blood test strips or meter) in your home, at work, or while you travel. The more you measure, the more you know!
  • RESOURCES TO HELP YOU LIVE A KETO LIFESTYLE: We provide you with all the information you need to be successful on your low-carb or keto journey. We help you understand keto basics, testing basics, food basics, and more. We provide hundreds of FREE articles, videos, and recipes!
  • MADE IN THE USA ensures that you get the highest quality urine strips on the market. Strips are EXTRA-LONG to make urine sampling EASIER and LESS MESSY. Strips expire 90 days after opening.

CICO

This food plan is based on simple mathematics. If you eat fewer calories than it takes to maintain your body weight, you will lose weight. You can also lower your daily net calories by burning them through exercise as well. In theory, it sounds simple. 

Bestseller No. 1
CICO Handbook: A How-To On Calorie Counting
  • Mcgrain, Winifred (Author)
  • English (Publication Language)
  • 57 Pages - 12/22/2022 (Publication Date) - Independently published (Publisher)
Bestseller No. 2
CiCo Diet: Calories In, Calories Out
  • Amazon Kindle Edition
  • Fink, Tom (Author)
  • English (Publication Language)
Bestseller No. 3
Game of CICO Healthy Diet Sweatshirt
  • Diet inspired design for those who only practice Calories In Calories Out and are into losing stubborn weight.
  • Losing fat is a difficult thing, this motivational and quirky design may help
  • 8.5 oz, Classic fit, Twill-taped neck

DASH DIET

DASH stands for “dietary approach to stop hypertension” and was created by the National Institutes of Health (NIH) as a way to help reverse national trends of obesity and heart disease. Doctors particularly recommend it for people looking to lower high blood pressure, reverse diabetes, and lower their risk of heart disease.

Bestseller No. 1
The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A...
  • Heller, Marla (Author)
  • English (Publication Language)
  • 256 Pages - 12/17/2019 (Publication Date) - Balance (Publisher)
Bestseller No. 2
Dash diet Cookbook for beginners: The ultimate guide to managing blood pressure problems, with lots...
  • Ruiz, Grace (Author)
  • English (Publication Language)
  • 99 Pages - 07/07/2023 (Publication Date) - Independently published (Publisher)
Bestseller No. 3
The DASH Diet Mediterranean Solution: The Best Eating Plan to Control Your Weight and Improve Your...
  • Heller, Marla (Author)
  • English (Publication Language)
  • 272 Pages - 12/22/2020 (Publication Date) - Grand Central Publishing (Publisher)

THE ORNISH DIET

The Ornish diet is a low-fat, plant-based diet plan based on whole grains, vegetables, fruits, and legumes. It’s based on a lacto-ovo style of vegetarianism, allowing only egg whites and nonfat dairy products. It’s packed with vitamins, fiber, and lots of filling plants to keep you satiated.

Bestseller No. 1
Dr. Dean Ornish's Program for Reversing Heart Disease: The Only System Scientifically Proven to...
  • Ornish, Dean (Author)
  • English (Publication Language)
  • 672 Pages - 12/30/1995 (Publication Date) - Ivy Books (Publisher)
Bestseller No. 2
The Ultimate Ornish Diet Cookbook for Beginners : 2023 Edition. A Step by Step Guide To Achieving...
  • Amazon Kindle Edition
  • Edwards, Dr. Linda (Author)
  • English (Publication Language)
Bestseller No. 3
Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases
  • Ornish M.D., Dean (Author)
  • English (Publication Language)
  • 528 Pages - 01/04/2022 (Publication Date) - Random House Publishing Group (Publisher)

THE PRIMAL BLUEPRINT

The Primal Blueprint is similar to the Paleo diet, which has roots in how our long-ago ancestors supposedly ate. This plan ditches grain, sugars, and processed foods while focusing on clean eating with plenty of protein (both animal- and plant-based), lots of vegetables, fruits, and healthy fats.

Bestseller No. 1
The Primal Blueprint
  • Sisson, Mark (Author)
  • English (Publication Language)
  • 576 Pages - 01/02/2019 (Publication Date) - Primal Nutrition, Inc. (Publisher)
Bestseller No. 2
The Primal Blueprint 21-Day Total Body Transformation: A Step-by-Step, Gene Reprogramming Action...
  • Audible Audiobook
  • Mark Sisson (Author) - Stephen Schlepmo (Narrator)
  • English (Publication Language)
Bestseller No. 3

THE MIDDLE EASTERN DIET

Middle Eastern diet is based on the same principles as the Mediterranean diet but with more of an emphasis on plant-based foods and a different flavor profile. With all the tasty and healthy spices, you’ll never get bored of making dinner. 

Bestseller No. 1
Secrets of Healthy Middle Eastern Cuisine
  • Abourezk, Sanaa (Author)
  • English (Publication Language)
  • 212 Pages - 01/01/2000 (Publication Date) - Interlink Books (Publisher)
Bestseller No. 2
iSpice-Spices and Seasonings Sets Includes Middle Eastern Moroccan Harissa Ras El Hanout Asian,...
  • Versatile Spice Set: Our ethnic seasoning pack includes 7 different spices, each with a unique flavor and aroma. It is perfect for those who want to experiment with new flavors and cuisines, and is suitable for a variety of dishes and recipes.
  • Fresh and Aromatic: Our ethnic seasoning pack includes freshly ground spices, each with a strong and aromatic flavor. It is perfect for those who want to add a bold and savory flavor to their dishes.
  • Packed With Flavor: Our ethnic seasoning pack includes a variety of spices, including chili powder, garlic powder, onion powder, cumin ground, oregano leaves, paprika, and black pepper. It adds a delicious depth of flavor to your dishes and is perfect for those who love bold and exotic flavors.
Bestseller No. 3
The New Book of Middle Eastern Food
  • Amazon Kindle Edition
  • Roden, Claudia (Author)
  • English (Publication Language)

THE FLEXITARIAN DIET

If you prefer more of a moderate approach, the Flexitarian diet is the clear winner. The “flexible vegetarian” mindset allows you a healthy balance of plant-based foods, responsibly sourced meats, and quality fats.

Bestseller No. 1
The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and...
  • Blatner, Dawn Jackson (Author)
  • English (Publication Language)
  • 304 Pages - 05/31/2010 (Publication Date) - McGraw Hill (Publisher)
Bestseller No. 2
How to Lose Weight on a Flexitarian Diet: A Delicious and Nutritious Way to Reach Your Ideal Weight
  • Carr, Jerry (Author)
  • English (Publication Language)
  • 183 Pages - 04/19/2023 (Publication Date) - Independently published (Publisher)
Bestseller No. 3
Mostly Plants: 101 Delicious Flexitarian Recipes from the Pollan Family
  • Hardcover Book
  • Pollan, Tracy (Author)
  • English (Publication Language)

INTERMITTENT FASTING

There is no specific food plan here. This is more about restricting the hours that you eat each day. The most popular plan is the 16:8. This where eat only during an 8 hours period and the other 16 hours you will fast. 

Don’t think you can fast for 16 hours? Start with fewer hours of fasting and work your way. Just keep it simple…stop eating several hours before you go to bed.

Bestseller No. 1
Intermittent Fasting Diet Guide and Cookbook: A Complete Guide to 16:8, OMAD, 5:2, Alternate-day,...
  • Gillaspy, Becky (Author)
  • English (Publication Language)
  • 224 Pages - 12/22/2020 (Publication Date) - DK (Publisher)
Bestseller No. 2
Intermittent Fasting For Dummies
  • Amazon Kindle Edition
  • Brill, Janet Bond (Author)
  • English (Publication Language)
Bestseller No. 3
Intermittent fasting: Beginner's Guide To Weight Loss For Men And Women Over 50: Love Yourself...
  • Naghshineh, Koorosh (Author)
  • English (Publication Language)
  • 174 Pages - 12/08/2022 (Publication Date) - Innovative Solutions & Services (Publisher)

INTUITIVE EATING

Intuitive eating is a philosophy of eating that makes you the expert of your body and its hunger signals. Essentially, it’s the opposite of a traditional diet. 

It doesn’t impose guidelines about what to avoid and what or when to eat. Instead, it teaches that you are the best person — the only person — to make those choices.

It is up to you to get to know the difference between physical hunger and emotional hunger and be able to satisfy either as needed.

Bestseller No. 1
Intuitive Eating, 4th Edition
  • Evelyn Tribole, MS, RDN (Author)
  • English (Publication Language)
  • 400 Pages - 06/23/2020 (Publication Date) - St. Martin's Essentials (Publisher)
Bestseller No. 2
The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food (A New...
  • Evelyn Tribole (Author)
  • English (Publication Language)
  • 244 Pages - 04/01/2017 (Publication Date) - New Harbinger Publications (Publisher)
Bestseller No. 3
Intuitive Eating: A Revolutionary Program That Works
  • Used Book in Good Condition
  • Tribole, Evelyn (Author)
  • English (Publication Language)

Final Thoughts

While weight loss has a lot to do with what is going on in your head, that doesn’t mean you can continue to eat the way you always have. You will have to change how you eat and these are 10 of the most popular plans for helping you lose weight and keep it off.