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
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well...
  • English (Publication Language)
  • 440 Pages - 12/27/2016 (Publication Date) - America's Test Kitchen (Publisher)
Bestseller No. 2
The 5 Ingredients Mediterranean Diet Cookbook for Beginners: 125 Budget-Friendly, Mouthwatering...
  • Santos, Lisa (Author)
  • English (Publication Language)
  • 95 Pages - 04/22/2024 (Publication Date) - Independently published (Publisher)
Bestseller No. 3
The Mediterranean Diet Weight Loss Solution: The 28-Day Kickstart Plan for Lasting Weight Loss
  • Stassou MS RD, Julene (Author)
  • English (Publication Language)
  • 240 Pages - 08/22/2017 (Publication Date) - Callisto (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 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. 2
Momo & Nashi Keto Cheat Sheet Magnets Booklet - Keto Diet for Beginners & Dummies Kit - Magnetic...
  • 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. Place on your refrigerator, carry with you wherever you go, or hang on the loop.
  • 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, weight loss and meal planning with low carbs.
  • 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 and experienced practitioners.
Bestseller No. 3
Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse...
  • Hardcover Book
  • 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
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. 2
CICO Handbook: A How-To On Calorie Counting
  • Mcgrain, Winifred (Author)
  • English (Publication Language)
  • 57 Pages - 12/22/2022 (Publication Date) - Independently published (Publisher)
Bestseller No. 3
CiCo Diet: Calories In, Calories Out
  • Fink, Tom (Author)
  • English (Publication Language)
  • 27 Pages - 07/11/2019 (Publication Date) - Independently published (Publisher)

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: 100 Healthy Recipes and 6 Weekly Plans
  • Carrillo MS RDN LD, Maria-Paula (Author)
  • English (Publication Language)
  • 220 Pages - 08/04/2020 (Publication Date) - Callisto (Publisher)
Bestseller No. 3
DASH Diet Cookbook for Beginners: Ultimate Guide to lower blood pressure and plan weight loss. Tasty...
  • Walker, Sherlin (Author)
  • English (Publication Language)
  • 199 Pages - 01/14/2024 (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
THE ORNISH DIET: Reversing Your Heart Disease: Wholesome Recipes for a Healthy Vibrant Life to Lose...
  • Rivers, Curnow K. (Author)
  • English (Publication Language)
  • 81 Pages - 07/18/2023 (Publication Date) - Independently published (Publisher)
Bestseller No. 2
Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases
  • Amazon Kindle Edition
  • Ornish, Dean (Author)
  • English (Publication Language)
Bestseller No. 3
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)

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 Blueprint Publishing (Publisher)
Bestseller No. 2
The Primal Blueprint 21-Day Total Body Transformation: A step-by-step practical guide to losing body...
  • Sisson, Mark (Author)
  • English (Publication Language)
  • 192 Pages - 10/18/2011 (Publication Date) - Primal Blueprint Publishing (Publisher)
Bestseller No. 3
The New Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health and...
  • Hardcover Book
  • 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 Mediterranean Dish: 120 Bold and Healthy Recipes You'll Make on Repeat: A Mediterranean Cookbook
  • Hardcover Book
  • Karadsheh, Suzy (Author)
  • English (Publication Language)
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) - Callisto (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
How to Lose Weight on a Flexitarian Diet: A Delicious and Nutritious Way to Reach Your Ideal Weight
  • Carr, Jerry (Author)
  • English (Publication Language)
  • 183 Pages - 04/19/2023 (Publication Date) - Independently published (Publisher)
Bestseller No. 3
Mostly Plants: 101 Delicious Flexitarian Recipes from the Pollan Family
  • 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.

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) - DK (Publisher)
Bestseller No. 2
INTERMITTENT FASTING FOR WOMEN OVER 50: Unlock your ageless vitality: 30-day intermittent fasting...
  • Daves, Megan (Author)
  • English (Publication Language)
  • 184 Pages - 03/11/2024 (Publication Date) - Independently published (Publisher)
Bestseller No. 3

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.