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.

Create A Fit Life is reader-supported. When you buy through links on our site, we may earn an affiliate commission.

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 Diet Cookbook: 1500+ Easy & Delicious Recipes and 30-Day Meal Plan for...
  • Daley, Suzanne (Author)
  • English (Publication Language)
  • 163 Pages - 10/02/2022 (Publication Date) - Independently published (Publisher)
Bestseller No. 2
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well...
  • Amazon Kindle Edition
  • America's Test Kitchen (Author)
  • 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
Apple Cider Vinegar Capsules Plus Keto BHB | Fat Burner & Weight Loss Supplement for Women & Men |...
  • POWERFUL WEIGHT LOSS AND FAT BURNING FORMULA: Quicker Fat Burning with Extreme Weight Loss. Our exogenous ketones supplement will help you get into a ketogenic state faster. The Keto beta-hydroxybutyrate (BHB) formula helps support increased blood ketone levels, support weight management and acts as an appetite suppressant.
  • PROPRIETARY FAT BURNING FORMULA: Our patented blend of Apple Cider Vinegar (ACV) with the Mother along with BHB salts helps trigger ketosis to convert from burning glucose to ketones for increased weight loss and metabolism support.
  • SUPERCHARGE YOUR KETO DIET: Supplementing your body with ketones may help boost your energy levels, increase mental and physical performance as well as support metabolism. A keto diet has been shown to support easier weight management and overall healthy wellness.
Bestseller No. 2
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. 3
Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse...
  • Audible Audiobook
  • Josh Axe (Author) - Eric Jason Martin (Narrator)
  • 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
alli Weight Loss Diet Pills, Orlistat 60 mg Capsules, Non Prescription Weight Loss Aid, 120 Count...
  • Alli is an approved weight loss pill that helps block about 25 percent of the fat you eat from being absorbed
  • Acts as an effective WEIGHT LOSS pill for both Women and men
  • For every 5 pounds you lose through diet and exercise, alli can help you lose 2 to 3 more

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)
  • 168 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: 1500-Day Easy & Delicious Low Sodium Recipes to Lower Your Blood...
  • Jordon, Melissa (Author)
  • English (Publication Language)
  • 118 Pages - 09/27/2022 (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
  • Sisson, Mark (Author)
  • English (Publication Language)
  • 576 Pages - 01/02/2019 (Publication Date) - Primal Nutrition, Inc. (Publisher)
Bestseller No. 2
The New Primal Blueprint : Reprogram Your Genes for Effortless Weight Loss, Vibrant Health and...
  • Amazon Kindle Edition
  • Sisson, Mark (Author)
  • English (Publication Language)
Bestseller No. 3
The Primal Blueprint Cookbook
  • Meier, Jennifer (Author)
  • English (Publication Language)
  • 320 Pages - 11/01/2018 (Publication Date) - Primal Nutrition, Inc. (Publisher)

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 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
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)
Bestseller No. 3
Flexitarian Cookbook for Beginners: Quick and Easy Recipes for Plant-Based Meals
  • DeRosa, Donna (Author)
  • English (Publication Language)
  • 142 Pages - 04/05/2022 (Publication Date) - Rockridge Press (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
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)
Bestseller No. 3
Intermittent Fasting Made Easy: Next-level Hacks to Supercharge Fat Loss, Boost Energy, and Build...
  • DeLauer, Thomas (Author)
  • English (Publication Language)
  • 256 Pages - 04/12/2022 (Publication Date) - Fair Winds Press (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.