Which weight loss program is best?

A quick look at the best weight loss programs Best overall: Mediterranean diet, plant-based diet. Most flexible: WW. Best weight loss app: Noom. Best for meal planning: PlateJoy. Best for diabetes: Mayo Clinic diet. Best for PCOS: low carb diet, anti-inflammatory diet. Best for heart health: DASH diet, TLC diet. More items...

healthline.com - The 14 Best Weight Loss Programs for 2022 - Healthline

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This article looks at 14 of the best weight loss programs for 2022. However, not all diets are created equal, which can make it challenging to find a weight loss program that’s safe, sustainable, and effective. Along with exercise, dieting is one of the most common methods used to promote weight loss. Every year millions of adults in the United States try to lose weight ( 1 ). We do the research so you can find trusted products for your health and wellness. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. PlateJoy, Inc. is owned and operated by Healthline Media. Here’s our process .

The weight loss programs below were chosen based on the following criteria:

Best overall

The Mediterranean diet is a flexible plan that doesn’t exclude any foods or food groups entirely and instead focuses on specific foods to enjoy as part of a balanced diet. Inspired by the eating patterns of countries like Italy, Spain, and Greece, a well-rounded Mediterranean diet should include plenty of fruits, vegetables, whole grains, nuts, seeds, proteins, and healthy fats. Meanwhile, the diet restricts red meat, added sugars, and heavily processed and refined foods ( 2 ). Other components of the Mediterranean diet include enjoying red wine in moderation, sharing meals with family and friends, and eating plenty of heart-healthy fats, such as olive oil.

Effectiveness

Although it isn’t specifically designed for weight loss, many studies have demonstrated that following the Mediterranean diet could lead to weight loss ( 3 , 4 , 5 , 6 ). Plus, other research suggests that the Mediterranean diet may help prevent chronic conditions such as type 2 diabetes and heart disease ( 5 , 7 ). If you’re looking for an easy resource to help you get started on the Mediterranean diet, you can check out “The Complete Mediterranean Cookbook,” which features a variety of delicious recipes and in-depth information about the diet.

Pros flexible and easy to follow

may protect against chronic conditions

doesn’t eliminate any foods entirely Considerations not ideal for people who prefer structured programs with more detailed guidelines

encourages red wine in moderation, which some may need to avoid

Plant-based diets emphasize enjoying a variety of foods from plants while limiting consumption of animal products. Unlike vegan and vegetarian diets, most plant-based diets don’t eliminate meat or animal products entirely. Instead, these foods are enjoyed only in moderation and are not generally considered the main focus of the diet ( 8 ).

Effectiveness

Plant-based diets are particularly rich in fiber — the parts of plant-based foods like fruits, vegetables, and whole grains that are resistant to digestion. Fiber helps keep you full between meals to promote weight loss ( 9 , 10 , 11 ). Research suggests that plant-based diets may be more effective for weight loss than conventional diets and may even lead to greater improvements in blood sugar levels, cholesterol levels, and inflammation ( 12 , 13 ). To learn more about plant-based diets, you can check out the book “The Plant-Based Diet for Beginners” by Gabriel Miller, which offers a variety of resources, including recipes and shopping lists.

Pros less restrictive than vegan or vegetarian diets

encourages nutrient-dense plant foods

associated with decreased inflammation and improved blood sugar and cholesterol levels Considerations less structured than other weight loss programs

may require careful planning to ensure nutritional needs are being met

Most flexible

WW, formerly known as Weight Watchers, is a diet program that uses a points-based system to promote long lasting, sustainable weight loss. Each food and drink is assigned a points value based on its nutritional content, and each member is allotted a specific number of PersonalPoints to use each day. Some foods are also considered ZeroPoints foods, meaning they don’t count toward your daily PersonalPoints budget. WW may be a good option for people who want to lose weight, as the program is flexible and still allows you to dine out and enjoy your favorite foods. Your membership includes access to the digital app, which provides tracking tools, educational resources, and community forums to help you reach your goals. WW also offers plans with access to in-person workshops and 1-on-1 coaching.

Effectiveness

According to WW, members can expect to lose 1–2 pounds (0.5–1 kg) per week, though this will vary from person to person. Some studies have also shown that WW is beneficial for promoting long-term, sustainable weight loss ( 14 , 15 ). However, one study was funded by Weight Watchers, which may have influenced the results.

Pros customized to fit your needs using points-based system

offers several plans, including some that include group workshops or personal coaching

simple and flexible Considerations may be more expensive than other diet programs, depending on the plan you choose

requires use of a smartphone or tablet

Best weight loss app

Noom is a digital app focused on promoting long-term, sustainable weight loss by helping users build healthy habits. Noom requires a monthly subscription to use. Your subscription includes access to a virtual coaching team, interactive daily lessons, food and activity tracking tools, and a library of recipes. It encourages users to log their daily intake in the app and prioritize foods with a low calorie density. The program categorizes foods as red, yellow, or green based on their nutritional value. It also encourages other healthy habits, including regular physical activity and increased water intake.

Effectiveness

Noom helps users reduce their calorie intake by encouraging consumption of foods with a low calorie density to promote weight loss. According to Noom’s website, users can generally expect to lose 1–2 pounds (0.5–1 kg) per week, though this may depend on several factors, including your starting weight, diet, goals, and activity level. Limited research suggests that the diet could be effective for weight loss and may help reduce the number of binge eating episodes in adults with binge eating disorder ( 16 , 17 ). However, it’s worth noting that an author of one of the studies above works for Noom, and this could present a conflict of interest.

Pros no foods completely off-limits

includes support from virtual coaching team

provides daily lessons and tools to promote weight loss Considerations requires smartphone or tablet to use

relatively expensive compared with other plans

focuses more on weight loss than overall health

Best for meal planning

PlateJoy is a meal planning app designed by dietitians to help make it easier and more convenient than ever to eat healthier. It’s also one of the most customizable meal planning apps, as it builds weekly menus to fit your schedule, dietary preferences, and health goals.

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You can even specify portion sizes for each family member and select recipes based on the types of kitchen equipment you have on hand. In addition to a weekly meal plan, the app provides curated shopping lists, which you can bring with you to the store or sync with popular grocery delivery services such as Instacart and Amazon Fresh.

For Healthline readers, PlateJoy costs $4.99 per month.

Effectiveness

Although there are no studies on the effectiveness of PlateJoy specifically, meal planning has been associated with successful weight loss, a reduced risk of obesity, and an overall healthier diet ( 18 , 19 ). The app also offers options for people following plant-based and ketogenic diets, two diet patterns that have been associated with weight loss ( 13 , 20 ). Plus, PlateJoy provides detailed information on the nutritional content and ingredients for each recipe and includes Balanced Plate badges to aid in building a nutritionally balanced meal plan.

Pros customized weekly meal plans

virtual pantry and curated shopping lists to help reduce food waste

good for individuals and families

Balanced Plate badges to make it easier to build nutritionally balanced meal plans Considerations includes some recipes that may be more time consuming to make

requires monthly subscription cost

Best for diabetes

The diet is focused on developing healthy habits that are important for people with diabetes, such as exercising daily and not skipping meals. It also promotes nutritious ingredients, such as fruits, vegetables, whole grains, and healthy fats, while limiting added sugars and saturated fat from full-fat dairy and high fat meats. The Mayo Clinic recently launched a digital platform, which starts at $12.99 per month and includes educational content, food tracking tools, and sample meal plans for high protein, Mediterranean, and keto diets.

Effectiveness

Other research suggests that reducing your intake of saturated fat or added sugars may also enhance your body’s ability to use insulin, the hormone responsible for carrying sugar from your bloodstream into your cells ( 23 , 24 , 25 , 26 ).

Pros supports blood sugar management

can be followed using guidelines outlined in book or online platform

encourages healthy habits Considerations monthly subscription cost for digital platform

Best for PCOS

Low carb diets vary depending on the number of grams of carbohydrates that are permitted each day. Some low carb diets are more restrictive, such as the ketogenic diet, which involves decreasing daily carb intake to 20–50 grams ( 20 ). However, other variations may be more flexible. Some allow up to 130 grams of carbs per day ( 27 ). Low carb diets generally involve limiting or avoiding foods that are high in carbs or sugar, such as candy, bread, baked goods, and desserts. In some cases, starchy vegetables, whole grains, and fruits that contain large amounts of carbs may also need to be restricted, depending on your daily allotment of carbohydrates.

Effectiveness

Some research suggests that reduced sensitivity to insulin may play a role in the development of polycystic ovary syndrome (PCOS) ( 28 ). As such, low carb diets are often recommended to improve insulin sensitivity and help manage PCOS symptoms. Several reviews have shown that following a low carb diet could help increase weight loss, balance hormone levels, and improve fertility in women with PCOS ( 29 , 30 ). If you’re looking for an easy and effective way to get started on a low carb diet, you can check out “The Easy Low-Carb Cookbook: 130 Recipes for Any Low-Carb Lifestyle,” which provides helpful tips and recipes for many types of low carb diet plans.

Pros could support insulin sensitivity and reduce PCOS symptoms

several variations available

provides structured guidelines Considerations may be very restrictive and difficult to follow, depending on the variation

potential risk of constipation due to low fiber content

Anti-inflammatory diets are rich in foods such as fruits, vegetables, nuts, seeds, and fatty fish. These foods provide important nutrients — such as antioxidants, polyphenols, and heart-healthy fats — that have been studied for their ability to reduce inflammation ( 31 ). Anti-inflammatory diets also typically limit foods that contribute to inflammation, including highly processed products, fried foods, and sugar-sweetened beverages ( 31 ).

Effectiveness

Studies show that increasing your intake of anti-inflammatory foods such as fruits, vegetables, and nuts may be beneficial for weight loss and help alleviate symptoms of PCOS, including menstrual cycle irregularity and fertility issues ( 32 , 33 , 34 , 35 , 36 ). Dorothy Calimeris and Lulu Cook’s book “The Complete Anti-Inflammatory Diet for Beginners” is an excellent resource for more information on the anti-inflammatory diet.

Pros may reduce inflammation to improve symptoms of PCOS

encourages nutrient-dense foods

flexible and doesn’t exclude any food groups completely Considerations not ideal for people who prefer programs that provide peer support and detailed guidelines

not specifically intended to promote weight loss

Best for heart health

The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan intended to promote weight loss, reduce blood pressure, and protect against heart disease ( 37 ). It was developed by the National Heart, Lung, and Blood Institute and has been studied extensively for its many potential health benefits. The DASH diet promotes nutritious foods like fruits, vegetables, lean proteins, and whole grains and limits red meat and foods high in added sugar, salt, or fat ( 38 ). More specifically, the DASH diet provides recommendations for the number of daily servings you should eat from each food group. It also recommends consuming no more than 2,300 mg of sodium per day ( 38 ).

Effectiveness

According to a review of 13 studies, study participants who followed the DASH diet lost more weight and belly fat than those who followed other calorie-restricted diets for 8–24 weeks ( 39 ). The DASH diet has likewise been shown to decrease levels of blood pressure, total cholesterol, and LDL (bad) cholesterol. High levels of all of these markers are risk factors for heart disease ( 40 ). Several books and resources on the DASH diet are available, including “The Dash Diet Weight Loss Solution” by Marla Heller, MS, RD. You can also check out this article to get started.

Pros provides guidelines on specific foods and amounts to consume

may reduce blood pressure levels Considerations might not be suitable for vegans, vegetarians, and people with certain dietary restrictions

doesn’t focus on weight loss specifically

The Therapeutic Lifestyle Changes (TLC) diet is a plan developed by the National Cholesterol Education Program to support healthy cholesterol levels. The TLC diet limits foods high in fat and dietary cholesterol and encourages foods high in soluble fiber, a type of fiber that dissolves in water. It also recommends consuming only enough calories to reach or maintain a moderate weight, though it doesn’t offer specific instructions for how to calculate the number of calories you might need.

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Effectiveness

Increasing your intake of soluble fiber and adding more physical activity to your routine are two common strategies for promoting weight loss ( 41 , 42 , 43 ). Plus, several older studies have even found that the TLC diet can decrease levels of LDL (bad) cholesterol, reduce blood pressure, and enhance immune function ( 44 , 45 , 46 ).

Pros doesn’t require avoiding any foods or food groups completely

provides detailed guidelines on the nutrients you should focus on

may support heart health and lower cholesterol levels

encourages physical activity Considerations provides some outdated recommendations, such as limiting dietary cholesterol and saturated fat

limited online resources or books available

Best for menopause

Intermittent fasting is an eating pattern that involves cycling between periods of eating and abstaining from food. There are several variations, which differ based on the amount of time you fast and the frequency of fasting. Although there are many styles and variations of intermittent fasting, most involve restricting food intake for 14–24 hours at a time. One of the most popular types of intermittent fasting is 16/8 fasting, which involves limiting your food intake to an 8-hour period each day, typically by skipping breakfast or eating an early dinner. Other variations involve fasting for a 24-hour period once or twice per week on nonconsecutive days or fasting on alternate days.

Effectiveness

Some research suggests that intermittent fasting may be particularly beneficial for women during menopause ( 47 ). It has been shown to increase weight loss to a similar extent as cutting calories, and it may also help boost fat burning, reduce insulin resistance, and stabilize blood sugar levels — which can be especially beneficial during menopause ( 48 , 49 , 50 , 51 ). What’s more, other research suggests that intermittent fasting may help support mental health during menopause by enhancing self-esteem, as well as reducing stress levels and symptoms of anxiety and depression ( 47 ). Some studies have found that intermittent fasting could affect men and women differently, which suggests that women may be more sensitive to the effects of fasting ( 52 , 53 ). Therefore, women may benefit from a more relaxed approach to fasting, which could include intermittent fasting just a few times per week, consuming a small number of calories during fasts, or limiting fasting periods to 14–16 hours at a time. Be sure to also follow a healthy and balanced diet during non-fasting periods to maximize the potential benefits. To learn more about intermittent fasting and how to incorporate it into your daily routine, you can check out “Fast. Feast. Repeat.” by Gin Stephens.

Pros simple and flexible

doesn’t limit any food groups

may be beneficial for menopause

several variations available Considerations doesn’t offer guidance on which foods to eat and avoid during non-fasting periods

women may be more sensitive to effects of fasting

not suitable for everyone

Best for thyroid health

A pescatarian diet is a mostly plant-based diet that includes fish and seafood. There are several variations of pescatarian diets. Most of them exclude meat and poultry but include other animal products like fish, eggs, dairy, and honey.

Effectiveness

Studies suggest that pescatarians tend to have a lower body mass index (BMI) and improved diet quality compared with non-vegetarians ( 54 , 55 , 56 ). The diet may also be particularly beneficial for those with thyroid issues such as hypothyroidism, as it encourages the consumption of seafood that’s rich in selenium, a mineral essential for the production of thyroid hormones ( 57 ). Plus, fish such as cod and tuna can help protect against iodine deficiency, another factor that can contribute to thyroid issues ( 58 , 59 ). However, keep in mind that this diet may not necessarily be suitable for all thyroid conditions, and those with conditions like Hashimoto’s thyroiditis or Graves’ disease may benefit from an individualized dietary pattern tailored to their needs. Many books, such as “The Easy 5-Ingredient Pescatarian Cookbook,” can provide more information on the pescatarian diet, along with meal plans and recipes to get you started.

Pros more flexible than vegan or vegetarian diets

could support thyroid health

encourages nutrient-dense foods Considerations may not be suitable for people with certain thyroid conditions not ideal for those who are looking for a more structured weight loss program

Best for older adults

The Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND diet, combines certain aspects of the Mediterranean and DASH diets to help combat mental decline. It provides detailed recommendations with 10 foods to add to your diet, such as leafy greens, berries, and nuts, along with the specific numbers of servings for each ( 60 ). It also recommends limiting your intake of butter and margarine, red meat, cheese, fried foods, and pastries and sweets ( 60 ).

Effectiveness

Although research on the effects of the MIND diet for weight control specifically is limited, both the Mediterranean and DASH diets have been associated with increased weight loss ( 3 , 39 ). To get started, you can check out “The MIND Diet Plan and Cookbook” by Julie Andrews, which provides shopping lists, meal plans, and recipes aimed at promoting better brain health.

Pros may help support brain health

provides simple, straightforward guidelines for which foods to eat and avoid

not overly restrictive Considerations recommends some foods that some people may dislike, such as fish, wine, and poultry

might not be suitable for people with certain dietary restrictions

Best on a budget

Vegetarian diets emphasize nutrient-dense foods such as fruits, vegetables, nuts, seeds, and legumes. They also include a range of plant-based protein sources like canned beans, lentils, tofu, and tempeh, which can be cost-effective alternatives to meat, poultry, and seafood. Certain types of vegetarian diets may also include foods like eggs, milk, yogurt, cheese, and honey, but this may vary depending on your personal needs and preferences.

Effectiveness

Research suggests that following a vegetarian diet can be an effective way to boost weight loss and improve diet quality ( 12 , 62 ). What’s more, one study in nearly 11,000 people concluded that people who followed any diet pattern that reduced or excluded meat intake were likely to have a lower BMI than those who ate meat ( 54 ). Countless cookbooks and online resources can provide more information on vegetarian diets and how to get started, including “Love Real Food,” which features more than 100 simple and nutritious meat-free recipes.

healthline.com - The 14 Best Weight Loss Programs for 2022 - Healthline

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