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.
- English (Publication Language)
- 440 Pages - 12/27/2016 (Publication Date) - America's Test Kitchen (Publisher)
- 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!)
- 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.
- Audible Audiobook
- Joel Fuhrman (Author) - Joel Fuhrman, Timothy Andrés Pabon (Narrators)
- English (Publication Language)
- Amazon Kindle Edition
- Fuhrman, Joel (Author)
- English (Publication Language)
- 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.
- Amy Ramos (Author)
- English (Publication Language)
- 158 Pages - 12/20/2016 (Publication Date) - Rockridge Press (Publisher)
- 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.
- 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.
- Mcgrain, Winifred (Author)
- English (Publication Language)
- 57 Pages - 12/22/2022 (Publication Date) - Independently published (Publisher)
- Amazon Kindle Edition
- Fink, Tom (Author)
- English (Publication Language)
- 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.
- Heller, Marla (Author)
- English (Publication Language)
- 256 Pages - 12/17/2019 (Publication Date) - Balance (Publisher)
- Ruiz, Grace (Author)
- English (Publication Language)
- 99 Pages - 07/07/2023 (Publication Date) - Independently published (Publisher)
- 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.
- Ornish, Dean (Author)
- English (Publication Language)
- 672 Pages - 12/30/1995 (Publication Date) - Ivy Books (Publisher)
- Amazon Kindle Edition
- Edwards, Dr. Linda (Author)
- English (Publication Language)
- 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.
- Sisson, Mark (Author)
- English (Publication Language)
- 576 Pages - 01/02/2019 (Publication Date) - Primal Nutrition, Inc. (Publisher)
- Audible Audiobook
- Mark Sisson (Author) - Stephen Schlepmo (Narrator)
- English (Publication Language)
- Used Book in Good Condition
- Hardcover Book
- Meier, Jennifer (Author)
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.
- Abourezk, Sanaa (Author)
- English (Publication Language)
- 212 Pages - 01/01/2000 (Publication Date) - Interlink Books (Publisher)
- 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.
- 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.
- Blatner, Dawn Jackson (Author)
- English (Publication Language)
- 304 Pages - 05/31/2010 (Publication Date) - McGraw Hill (Publisher)
- Carr, Jerry (Author)
- English (Publication Language)
- 183 Pages - 04/19/2023 (Publication Date) - Independently published (Publisher)
- 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.
- Gillaspy, Becky (Author)
- English (Publication Language)
- 224 Pages - 12/22/2020 (Publication Date) - DK (Publisher)
- Amazon Kindle Edition
- Brill, Janet Bond (Author)
- English (Publication Language)
- 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.
- Evelyn Tribole, MS, RDN (Author)
- English (Publication Language)
- 400 Pages - 06/23/2020 (Publication Date) - St. Martin's Essentials (Publisher)
- Evelyn Tribole (Author)
- English (Publication Language)
- 244 Pages - 04/01/2017 (Publication Date) - New Harbinger Publications (Publisher)
- 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.