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)
- Stassou MS RD, Julene (Author)
- English (Publication Language)
- 240 Pages - 08/22/2017 (Publication Date) - Rockridge Press (Publisher)
- Lopez, Karolyn T. (Author)
- English (Publication Language)
- 110 Pages - 03/12/2024 (Publication Date) - Independently published (Publisher)
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)
- Amazon Kindle Edition
- Axe, Josh (Author)
- English (Publication Language)
- 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!
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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.
- Knipp, Aaron (Author)
- English (Publication Language)
- 180 Pages - 01/07/2020 (Publication Date) - Inspire Books (Publisher)
- 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)
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.
- Walker, Sherlin (Author)
- English (Publication Language)
- 199 Pages - 01/14/2024 (Publication Date) - Independently published (Publisher)
- Heller, Marla (Author)
- English (Publication Language)
- 256 Pages - 12/17/2019 (Publication Date) - Balance (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.
- Rivers, Curnow K. (Author)
- English (Publication Language)
- 81 Pages - 07/18/2023 (Publication Date) - Independently published (Publisher)
- Ornish, Dean (Author)
- English (Publication Language)
- 672 Pages - 12/30/1995 (Publication Date) - Ivy Books (Publisher)
- Ornish M.D., Dean (Author)
- English (Publication Language)
- 528 Pages - 01/04/2022 (Publication Date) - Ballantine Books (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 Blueprint Publishing (Publisher)
- Used Book in Good Condition
- Hardcover Book
- Meier, Jennifer (Author)
- STRESS SUPPORT
- PLANT-BASED ADAPTOGEN SUPPLEMENT: Contains 5 stress-supportive ingredients, plus calcium and magnesium
- RHODIOLA ROSEA AND MAGNOLIA BARK: Naturally support your body’s ability to adapt to stress
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.
- Anderson, Michelle (Author)
- English (Publication Language)
- 174 Pages - 05/19/2020 (Publication Date) - Rockridge Press (Publisher)
- Hardcover Book
- Karadsheh, Suzy (Author)
- English (Publication Language)
- Abourezk, Sanaa (Author)
- English (Publication Language)
- 212 Pages - 01/01/2000 (Publication Date) - Interlink Books (Publisher)
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)
- Evans, Eva (Author)
- English (Publication Language)
- 157 Pages - 02/19/2023 (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.
- Gillaspy, Becky (Author)
- English (Publication Language)
- 224 Pages - 12/22/2020 (Publication Date) - DK (Publisher)
- Amazon Kindle Edition
- DAVID, DR. ELIZABETH (Author)
- English (Publication Language)
- Roslin, Sarah (Author)
- English (Publication Language)
- 109 Pages - 01/28/2024 (Publication Date) - Independently published (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)
- Hardcover Book
- Berrie, Nicole (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.