The weight loss industry is huge. Globally, the industry accounts for hundreds of billions of dollars in sales, which come from the sales of supplements, membership to health clubs and even mail-order diet and nutrition plans.
There are so many diets and supplements available to us today that it may be hard to choose just one to attempt. We’re here to help.
In this guide, you’ll learn:
- The most popular diet and weight loss methods people have tried
- Which diets have created the most weight loss success
- A variety of options that are available to you to help you reach your goals
Here are the 12 most popular diets for weight loss.
1. Weight loss pills and supplements
Just go to the grocery store, the drug store or even the closest discount retailer and you’ll see what we mean: weight loss supplements are everywhere! You’ll find combo pills that contain herbal ingredients. There are vegan pills, vegetarian pills, caffeine pills, caffeine-free pills, pills created with chemistry and even prescription drugs.
There are pills that contain one ingredient, like green tea, and others that contain a mix of ingredients – some of which you may never even have heard of.
Elsewhere on this site, we’ve looked at some of the most popular, effective weight loss pills and supplements to help you reach your goal. However, for the purposes of this guide, we’ll suffice to say that there are many popular supplements out there, and that diet pills and weight loss supplements are the top way people choose to lose weight. Examples of weight loss supplements include:
- Green tea
- Garcinia cambogia extract
- Caffeine pills
- Conjugated linoleic acid
- Prescription drugs
- Raspberry ketones
- Apple cider vinegar
Always speak with your physician before you begin to take any diet pill or weight loss supplement, as they may interfere with your existing medical conditions or interact with your prescription medications.
2. Weight loss powders
If you’ve ever been to, or been a member of, a gym you’ll know that most health clubs sell a wide selection of weight loss powders. Powders are typically used by mixing them with smoothies or weight loss shakes, though you can take weight loss powders by mixing them with a drink. Chocolate milk is a favorite among people who work out!
Weight loss powders are very popular. They’re generally tasteless, and are very easy to take, though some would argue that pills are easier. And, according to most people who use them in concert with a nutritious diet, they work quite well! People who have tried losing weight with weight loss powders say that incorporating meal replacement shakes into their diet helped them to better manage calories.
That said, they’re not going to work forever. Weight loss powders aren’t a sustainable form of weight loss, as you can’t live off shakes and powders forever! Eventually you’ll need to transition back into a diet of solid, “real” food, and if you’ve gotten used to drinking sweet shakes, this may be difficult.
If you’d like to try weight loss powders, as always please talk to your doctor or a dietician first. Everyone’s caloric needs are different; be sure you’re getting your daily recommended amount of calories and nutrients.
3. A vegan diet
It’s pretty well understood that fresh fruits and veggies are healthy and good for you. In fact, most dieticians and doctors recommend that you fill at least half of your plate with vegetables and fruits at every meal. For this reason, many people choose to follow a vegan diet for weight loss.
You certainly can lose weight on a vegan diet! You’ll be getting your protein through foods like beans and legumes, nuts, seeds and even some vegetables like asparagus. Many people supplement their vegan diets with products like weight loss powders. For instance, whey protein powder is very popular and a great addition to a vegan diet.
If you choose to go vegan, do your research first! It’s imperative that you incorporate the right foods into your daily menu so that you don’t end up gaining weight. As an example of this, sweet potato chips are vegan, sure. But they’re not very healthy, and so should only be used as an occasional treat.
When you choose a vegan diet, you’re filling your menu with low calorie foods that pack a great nutritional punch. However, if you don’t follow a well-balanced plan, it’s very likely that you’ll actually gain weight instead of losing it. Be sure your vegan diet includes plenty of protein, and stay away from the foods that contain empty calories like sodas and snack foods.
4. The Paleo diet
The Paleo diet is a pretty recent invention that’s based on ancient principles. People who follow the Paleo diet believe that we humans aren’t meant to eat anything other than what the cavemen ate. The diet is high in fiber, in protein and low in carbs, though certainly not carb-free. Whole grains are not allowed, which goes against many modern, medical viewpoints.
Your fat intake on the Paleo diet can be extremely high, so be very careful. Meat is allowed on the Paleo diet, and in high quantities. To keep yourself healthy, try to increase your fish and seafood consumption if you try the Paleo diet. Eggs, nuts and seeds are also allowed on the Paleo diet and are good sources of protein.
The list of what you can’t eat on the Paleo diet is pretty strict. You can’t eat legumes, which includes peanuts. There’s no milk or dairy allowed, no refined sugar at all, no potatoes, no refined oils, no cereal grains like wheat and oats, and no salt. (Yes, that’s right. No salt.)
You can definitely lose weight on the Paleo diet, but balancing your nutritional needs with what’s “allowed” can be difficult for some people. On the positive side, though, the Paleo diet allows foods which are very filling, so you’re more likely to feel less hungry and reduce your caloric intake when you follow the plan.
5. The Atkins diet
The Atkins diet has been around for a few decades now, and it’s a popular diet – particularly among people who love to eat meat. See, meat consumption is encouraged on the Atkins diet, whether it be fish, chicken, steak or even bacon. Full fat dairy products are encouraged, as are eggs and most unprocessed oils.
Sound unhealthy? There are differing schools of thought on this. In the end, however, what it comes down to is moderation. Eating nothing but bacon for six weeks isn’t going to help you lose weight. However, your weight loss efforts can be boosted a bit when you add healthy selections like kale, spinach, broccoli and asparagus to your plate.
There are four phases to the Atkins diet. In the first phase, you’ll cut out all but around 20 grams of carbs per day. In other words, you are eating nothing but bacon and other proteins. This phase lasts for two weeks.
The second phase is the balancing phase. You’ll begin to add in nuts, veggies and a bit of fruit to your diet so that your body can “re-learn” how to digest them properly.
The third phase happens when you’re getting close to your goal weight. You’ll add more and more carbs to your menu until your weight loss begins to plateau.
Finally, in the maintenance phase you can eat carbs again – as many as your body can handle without gaining back the weight that you’ve lost.
If nothing else, most people find the Atkins diet to be easy to follow, and even fun! Some people experience carb cravings during the first phase of the plan, but this goes away fairly quickly.
6. The Keto diet
The keto diet is based on the process of ketosis. Ketosis is when your blood sugar is so low that your body produces molecules known as ketones. Ketones are an alternative fuel source, produced from fat by your liver.
To put it another way, a ketogenic diet forces your body to switch its fuel from glucose to ketones produced by fat. For most people, this is healthy and sustainable. However, if you’re diabetic or have other health concerns like hypoglycemia, please be sure to check with your doctor before beginning a keto diet, as changes in blood sugar can be fatal to you.
There are other, less frequently talked about side effects of a keto diet. Dizziness is commonly reported. Frequent urination is also a problem, as water is rapidly lost on a keto diet. Muscle cramping is very common, as the minerals in your body are being lost. One extremely inconvenient effect of a keto diet is the keto flu. You’ll get a headache, you’ll feel irritable and you may feel dizzy and lethargic. This happens to most people.
The keto diet is very effective for weight loss. However, the side effects and risks of the diet are something you’ll absolutely need to discuss with your health care practitioner before you begin. Plan to take one or more vitamins or supplements, as most people on the keto diet don’t get the nutrients they need. To put it in perspective, it’s recommended that ketogenic dieters get 60% of their macronutrients from fat.
7. The apple cider vinegar diet
The apple cider vinegar diet sounds like clickbait, but there are people who do follow the various ACV diet plans. Plans will vary depending upon which diet trend you follow, but generally dieters will swallow between one and three teaspoons of apple cider vinegar each day.
The methods by which the ACV is ingested vary. Some people sprinkle the acid on their salad. Others mix it with water or another beverage. And some brave souls just swallow the teaspoons outright. We don’t recommend that route, as it may lead to tooth erosion, heartburn, reflux and complications with the lining of your stomach. Don’t like the taste of apple cider vinegar? That’s okay – there are apple cider vinegar pills you can take which have no flavor at all.
So, does this diet work? Yes, kind of! Consuming apple cider vinegar can be effective in helping you with your weight loss. Preliminary studies show that apple cider vinegar can help boost your metabolism, decrease your cholesterol levels and even help prevent certain types of cancer.
With that said, though, simply swallowing ACV isn’t going to make you skinny. You must maintain a lifestyle of proper diet and exercise in order for this supplement to work for you. It’s not a miracle cure for obesity – it’s a salad dressing.
8. The Mediterranean diet
The Mediterranean diet is actually one of the most successful out there. This diet consists of eating fresh, whole, plant based foods like veggies, fruits, nuts and seeds. It replaces unhealthy fats with healthy ones, such as olive oil. You’ll decrease your sodium intake, opting for herbs and spices to flavor your food. Red meat is limited on the Mediterranean diet, and fish and poultry consumption takes place several times each week. Finally, red wine is encouraged in moderation.
The Mediterranean diet is healthy when done right, it is nutritious in that you’ll eat plenty of vitamin-packed produce and it’s extremely easy – and enjoyable – to follow. When you follow the Mediterranean diet, you’ll be consuming lean meats, healthy fats and flavorful foods.
If you’re not a home cook, there are plenty of cookbooks which can help you follow the Mediterranean diet more easily. You’ll find that the recipes can be as complicated or as simple as you like, and that you’ll love the results. You can substitute ingredients and spices, so long as you remember to try to avoid:
- Butter and refined oils/fats
- Alcohol other than red wine
- Excessive red meat
- Packaged, processed foods
- Refined sugars and grains
- Soda
Other than that, you’re fine! For the best weight loss results, keep a log of the calories you’re consuming. This will help ensure you’re expending more calories than you’re consuming and losing weight as quickly as safely possible.
9. The raw diet
The raw diet is another popular weight loss plan that health-conscious people follow. The premise behind the raw diet is simple: these dieters believe it’s unhealthy and unnatural to cook food. The idea is that cooking food destroys vitamins and nutrients, causing it to be less healthy than when consumed in its original, natural state.
There’s a magic number associated with the raw diet: 118. Your food can be warm or room temperature, but if it exceeds 118 degrees it can’t be eaten on this plan. Unfortunately, that makes eating out very difficult, but on a positive note it will save on your electric bill!
If you’re considering trying the raw diet, there are a few things you’ll need to know. First, this diet is not for pregnant women. Unpasteurized, uncooked foods can be harmful or even fatal to an unborn baby. Other people who should not follow the raw diet include:
- Young children
- Babies
- Seniors
- People with kidney disease
- People with autoimmune disorders
- People with compromised immune systems
See, some raw foods are linked to food borne illness and the people on the above list are especially susceptible. Washing and cooking your food helps to kill bacteria, remove toxins like herbicides and pesticides and other nasty stuff.
When you follow a raw diet, be sure you’re getting enough protein. Eat foods like nuts and seeds to keep those levels up. Watch for both constipation (increased fiber) and diarrhea (fruits will do this!) and your general calorie count. Also realize that a raw diet is expensive! You’ll be paying more for organics, food prep appliances and the multivitamins you’ll need to supplement this inadequate diet.
10. The gluten-free diet
We’re just going to put it out there. Less than 5 percent of the population actually needs a gluten-free diet. This is a fad, and a fad only – except for those who suffer celiac disease.
Celiac disease is a reaction your body has to gluten, which is a protein. This protein is found in wheat, in barley and in rye. Eating gluten can trigger a reaction in your small intestine, and over time the lining of your intestine will stop absorbing important nutrients from your food. Celiac disease is painful, and symptoms include:
- Iron deficiency
- Bloating
- Diarrhea
- Skin rashes
- Pain in the joints
- Damage to the nervous system
- Constipation
- Abdominal pain
- Ulcers in the mouth
- Tooth damage
Celiac disease is no laughing matter, and people who are diagnosed with this disorder should refrain from eating gluten.
However, that’s probably not you. Today, there’s a trend for gluten-free everything. They even make gluten-free shampoo! There’s absolutely no evidence that eating a gluten-free diet is in any way related to weight loss. It is what it is – and that is a fad.
If you choose to follow a gluten-free diet, that’s your choice. You’ll likely eat more fresh and unprocessed foods than your gluten-eating friends will, and that may cause you to lose weight. Otherwise, unless you legitimately have celiac disease there’s no need to bother with a gluten-free diet.
11. The baby food diet
Yes, ladies and gentlemen. This is a thing. It was made popular by stars like Jennifer Aniston and remains a popular diet today. On the baby food diet, you’ll replace two of your meals or snacks with literal jars of baby food. Peas, bananas, carrots… it’s all fair game. In the evening, you’ll (thankfully) have a healthy, balanced supper.
The idea behind the baby food diet is portion and calorie control. Each jar of baby food contains between 20 and 100 calories – perfect for an infant’s needs! The two meals you eat from an infant-sized jar must not exceed 1,000 calories total.
Does the baby food diet work? Sure. Jars of food for infants are tiny, so portion control isn’t a thing. You’ll find yourself cutting calories in no time flat, allowing you to lose weight if you follow the plan. However, let it be known that there’s no actual plan that’s set in stone. People who follow the baby food diet are left to make up the rules as they go along.
If you choose to follow the baby food diet, you’ll likely find yourself in the following predicaments:
- You’re not getting enough protein. Protein isn’t normally found in baby food, except in “meat-based dinners.”
- You’re broke. Baby food is expensive. Assume a pound (16 ounces) of frozen peas costs 1 USD. Two ounces of infant food costs around .75.
- Your teeth aren’t healthy. Humans need to chew. Also, chewing stimulates saliva production, which is essential to digestion.
- You feel hungry. Part of eating is psychological. You need the action of eating, chewing and enjoying your food in order to feel sated. Baby food may not do this for you.
- You give up. Let’s face it: adults can’t sustain a lifestyle of eating baby food, nor should they. You’re probably going to give up eating pureed food until you’re a senior and can no longer chew.
- You have some ‘splainin to do. When you bring jars of baby food to work, your colleagues are going to ask questions. That’s fine! You be you – just explain! But what happens when your kids ask questions? Do you tell them that eating baby food is a healthy and sustainable option? We hope not. Because it’s not.
- You’ll harm the environment. Think of all that packaging!
Folks, there are about twenty more reasons we could site to convince you that the baby food diet is just not a good idea. If you still feel like you wish to try it, do so under the direct care of your doctor.
12. A healthy lifestyle
Oh, gosh! Who would have thought!
Most doctors and scientists agree that eating a healthy and balanced diet, rich in produce and including sufficient protein is the best way to lose weight. Of course, you’ll also have to move your body. Get at least 150 minutes of moderate exercise each week and be sure to consume fewer calories than you burn.
A healthy lifestyle is the best way to reach and maintain an ideal weight, so get started! Whether you’re vegan, vegetarian, gluten intolerant or just love to eat, the best way to lose weight is through a healthy lifestyle.
