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 Cookbook Gift Edition: 500 Vibrant, Kitchen-Tested Recipes for Living and...
  • Hardcover Book
  • America's Test Kitchen (Author)
  • English (Publication Language)
Bestseller No. 2
Mediterranean Diet Cookbook For Beginners: 365 Days of Quick & Easy Mediterranean Recipes for Clean...
  • Hayes, Debby (Author)
  • English (Publication Language)
  • 141 Pages - 01/29/2022 (Publication Date) - Independently published (Publisher)
Bestseller No. 3
Mediterranean Diet Cookbook for Beginners: 1000 Affordable and Delicious Recipes for Healthy Living(...
  • White, Catharine (Author)
  • English (Publication Language)
  • 170 Pages - 03/09/2022 (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.

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 14-Day New Keto Cleanse: Lose Up to 15 Pounds in 2 Weeks with Delicious Meals and Low-Sugar...
  • Smith, JJ (Author)
  • English (Publication Language)
  • 224 Pages - 04/19/2022 (Publication Date) - S&S/Simon Element (Publisher)
Bestseller No. 2
Apple Cider Vinegar Capsules Plus Keto BHB | Fat Burner & Weight Loss Supplement for Women & Men |...
  • GET YOUR BODY INTO KETOSIS FASTER: 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. 3
Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse...
  • Amazon Kindle Edition
  • Axe, Dr. 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
CiCo Diet: Calories In, Calories Out
  • Fink, Tom (Author)
  • English (Publication Language)
  • 27 Pages - 07/11/2019 (Publication Date) - Independently published (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 (1 Pack, 60 Count, Gelatin-Free, Gluten-Free, Vegan &...
  • 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
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 Meal Prep for Beginners: Make-Ahead Recipes to Lower Your Blood Pressure & Lose Weight
  • White MS RD AT, Dana Angelo (Author)
  • English (Publication Language)
  • 176 Pages - 05/04/2021 (Publication Date) - Alpha (Publisher)
Bestseller No. 3
Dash Diet Cookbook: 365 Days Worth of Quick and Easy Recipes to Lower Your Blood Pressure, Ready in...
  • Dutton, Emy (Author)
  • English (Publication Language)
  • 131 Pages - 12/14/2021 (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
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
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. 3
Everyday Cooking with Dr. Dean Ornish: 150 Easy, Low-Fat, High-Flavor Recipes
  • Amazon Kindle Edition
  • Ornish, Dean (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 Primal Blueprint Cookbook
  • Meier, Jennifer (Author)
  • English (Publication Language)
  • 320 Pages - 11/01/2018 (Publication Date) - Primal Nutrition, Inc. (Publisher)
Bestseller No. 3
The Primal Blueprint 21-Day Total Body Transformation: A step-by-step, gene reprogramming action...
  • Sisson, Mark (Author)
  • English (Publication Language)
  • 192 Pages - 10/18/2011 (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
The New Middle Eastern Vegetarian: Modern Recipes from Veggiestan
  • Hardcover Book
  • Butcher, Sally (Author)
  • English (Publication Language)
Bestseller No. 2
Secrets of Healthy Middle Eastern Cuisine
  • Abourezk, Sanaa (Author)
  • English (Publication Language)
  • 212 Pages - 01/01/2000 (Publication Date) - Interlink Books (Publisher)
Bestseller No. 3
The Essential Middle Eastern Cookbook: Classic Recipes Made Easy
  • Anderson, Michelle (Author)
  • English (Publication Language)
  • 174 Pages - 05/19/2020 (Publication Date) - Rockridge Press (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.

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 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)
Bestseller No. 3
Flexitarian Diets and Weight Loss for Beginners: Your Ultimate Guide To Eating Healthy, Nutritious &...
  • Davidson, Dizzy (Author)
  • English (Publication Language)
  • 177 Pages - 07/31/2021 (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 for Women Over 50: The Most Updated Guide to Losing Weight, Reset Your...
  • Amazon Kindle Edition
  • Lane, Amber (Author)
  • English (Publication Language)
Bestseller No. 3
LIVE LONGER, HAPPIER & HEALTHIER THROUGH INTERMITTENT FASTING FOR WOMEN OVER 50: All Inclusive Guide...
  • May, Violet (Author)
  • English (Publication Language)
  • 157 Pages - 03/29/2022 (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.

Bestseller No. 1
Intuitive Eating, 4th Edition (A Revolutionary Anti-Diet Approach)
  • Evelyn Tribole, MS, RDN (Author)
  • English (Publication Language)
  • 400 Pages - 06/23/2020 (Publication Date) - St. Martin's Essentials (Publisher)
Bestseller No. 2
Bestseller No. 3
Intuitive Eating: A Revolutionary Program That Works
  • Griffin
  • 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.