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
MEDITERRANEAN DIET COOKBOOK FOR BEGINNERS (WITH COLOR PICTURES): 1500 Days of Easy, Healthy, and...
  • J. CLARK, NATALIE (Author)
  • English (Publication Language)
  • 74 Pages - 11/07/2022 (Publication Date) - Independently published (Publisher)
Bestseller No. 2
Mediterranean Diet for Beginners: Everything You Need to Get Started. Easy and Healthy Mediterranean...
  • Audible Audiobook
  • Brandon Hearn (Author) - James Hazen of Books.Audio (Narrator)
  • English (Publication Language)
Bestseller No. 3
The 28-Day Mediterranean Cookbook: Daily Meal Plans, Delicious Recipes, and Tips for Building a Way...
  • 60+ recipes for delicious, nourishing meals you’ll actually want to eat, all inspired by the Mediterranean diet
  • 4 weeks of meal plans, grocery lists, and spaces to track your progress, plus bonus pages to plan for meals beyond the first 28 days
  • Expert advice and insights on how to incorporate the Mediterranean diet into your lifestyle and make the most of every meal

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
Keto Diet Cookbook for Beginners 2023: 1500 Days Delicious Recipes, Stress-free 30-Day Keto Diet...
  • Peacock, Alisha (Author)
  • English (Publication Language)
  • 105 Pages - 12/17/2022 (Publication Date) - Independently published (Publisher)
Bestseller No. 2
Keto Cheat Sheet Magnets Booklet - Keto Diet for Beginners & Dummies Kit - Magnetic Keto Food List...
  • 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
Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse...
  • Amazon Kindle Edition
  • Axe, Josh (Author)
  • English (Publication Language)

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
Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optima l...
  • Aragon, Alan (Author)
  • English (Publication Language)
  • 288 Pages - 06/07/2022 (Publication Date) - Victory Belt Publishing (Publisher)
Bestseller No. 2
Calories In Calories Out: What It Took for Me to Lose 140 Pounds and How You Can Do It Too
  • Knipp, Aaron (Author)
  • English (Publication Language)
  • 180 Pages - 01/07/2020 (Publication Date) - Inspire Books (Publisher)
Bestseller No. 3
Goli Apple Cider Vinegar Gummy Vitamins - 60 Count - Vitamins B9 & B12, Gelatin-Free, Gluten-Free,...
  • Vegan, Non-GMO, Gluten-free & Gelatin-free: Each bottle of Goli contains 60 delicious, vegan, non-gmo, gluten-free & gelatin-free Apple Cider Vinegar gummies, which makes them suitable for almost any lifestyle.
  • Made in the USA with locally and globally sourced ingredients. Goli Gummies are made in allergen-free, cGMP certified facilities in the United States with local and globally sourced ingredients to ensure that our products are reputable and of the highest quality standards.
  • Patented Formula, Essential Vitamins, Great Taste: Our patented formula contains essential Vitamins B9 and B12 to help support cellular energy production, immune function, heart health, healthy nutrient metabolism, a healthy nervous system and overall health and wellbeing. Apple Cider Vinegar has traditionally been used for digestion, gut health and appetite. Our unique flavor profile combined with essential vitamins makes Goli ACV Gummies a delicious addition to your daily health routine.

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
Dash diet Cookbook for beginners: The ultimate guide to managing blood pressure problems, with 1500...
  • Ruiz, Grace (Author)
  • English (Publication Language)
  • 167 Pages - 09/05/2022 (Publication Date) - Independently published (Publisher)
Bestseller No. 2
The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A...
  • Amazon Kindle Edition
  • Heller, Marla (Author)
  • English (Publication Language)
Bestseller No. 3
Dash Diet Cookbook for Beginners 2023: The Ultimate Guide with Healthy Low Sodium, High-Pottasium...
  • Bax, Winona (Author)
  • English (Publication Language)
  • 199 Pages - 02/01/2023 (Publication Date) - Independently published (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
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)
Bestseller No. 2
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. 3
The Spectrum: How to Customize a Way of Eating and Living Just Right for You and Your Family
  • Amazon Kindle Edition
  • Dean M.d., Ornish (Author)
  • English (Publication Language)

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 Cookbook
  • Meier, Jennifer (Author)
  • English (Publication Language)
  • 320 Pages - 11/01/2018 (Publication Date) - Primal Nutrition, Inc. (Publisher)
Bestseller No. 2
The Primal Blueprint
  • Sisson, Mark (Author)
  • English (Publication Language)
  • 576 Pages - 01/02/2019 (Publication Date) - Primal Nutrition, Inc. (Publisher)
Bestseller No. 3
The New Primal Blueprint : Reprogram Your Genes for Effortless Weight Loss, Vibrant Health and...
  • Amazon Kindle Edition
  • Sisson, Mark (Author)
  • English (Publication Language)

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
The New Middle Eastern Vegetarian: Modern Recipes from Veggiestan
  • Hardcover Book
  • Butcher, Sally (Author)
  • English (Publication Language)
Bestseller No. 3
The Essential Middle Eastern Cookbook: Classic Recipes Made Easy
  • Amazon Kindle Edition
  • Anderson, Michelle (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
Flexitarian Diet Air Fryer Cookbook: From Perfect Vegetables to Crispy Fries and Juicy Steaks, What...
  • Amazon Kindle Edition
  • Evans, Eva (Author)
  • English (Publication Language)
Bestseller No. 3
The Complete Flexitarian Diet Cookbook: Helpful Tips for Beginners and A Stunning Collection of...
  • Evans, Eva (Author)
  • English (Publication Language)
  • 191 Pages - 09/14/2022 (Publication Date) - Independently published (Publisher)

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) - Alpha (Publisher)
Bestseller No. 2
Intermittent Fasting Diet: The Ultimate Beginner’s Guide.
  • Amazon Kindle Edition
  • Hai, Volkan (Author)
  • English (Publication Language)
Bestseller No. 3
Complete Guide To Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
  • Fung, Dr. Jason (Author)
  • English (Publication Language)
  • 304 Pages - 10/18/2016 (Publication Date) - Victory Belt Publishing (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 for Every Day: 365 Daily Practices & Inspirations to Rediscover the Pleasures of...
  • Tribole, Evelyn (Author)
  • English (Publication Language)
  • 352 Pages - 03/16/2021 (Publication Date) - Chronicle Prism (Publisher)

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.