A Diet Plan That Works

How Quickly Will I Lose Weight

Get Ripped Diet Plan That Works Everytime – Get Ripped Fast!

One pound of fat equals 3,500 calories, so you need to burn off lots of calories to reduce fat. Rapid weight loss is usually more fluid loss than fat loss.

“The higher weight losses that occur at the beginning of most diets are at least partially water,” says May. “Weight loss can be particularly dramatic on very low-carb diets because your body gives up water when it’s forced to utilize other fuel sources.”

While you may want to lose weight quickly, the experts agree that slow and steady wins the race. Safe and effective weight loss averages 1-2 pounds per week, and the best way to achieve it is by burning about 500 calories per day through diet and exercise.

What’s The Best Diet For Weight Loss

To discern what’s healthy and sustainable, WH called in the experts to sort fiction from facts when it comes to picking the best diet plan for you.

1. The Mediterranean Diet

Pasta, fish, olive oil. Mamma mia! The Mediterranean Diet is so-called because it incorporates healthy living habits from Med-bordering countries like Italy, Spain and Greece. It consistently tops the list when it comes to diets recommended by Western medicine and is similar to Public Health Englands Eatwell Guide.

Typical meal: Pan-fried fish with brown rice and vegetables

What the diet advocate says: ‘The key components of a Mediterranean diet are lots of vegetables, olive oil, oily fish and nuts, with no calorie restrictions. Combine that with cutting down on sugar, which was traditionally a rarity in the region, and youve got the base of the Mediterranean diet right. And if you get the base right you can eat a little of whatever else you like,’ says Consultant Cardiologist Dr Aseem Malhotra.

WH verdict: A foodie diet that delivers long-term term health goals gets our vote. Eating the rainbow means its easier to hit your nutritional micros too. Win win.

Is The Diet Approach Safe For You To Follow

Make sure that the diet has been studied extensively for safety and discuss any changes with your physician or registered dietitian before beginning a new diet. And do a self-check to ensure the diet fits with your own values and preferences.

Don’t like eating meat? asks Ginger Hultin, RDN, a dietitian in private practice in Seattle and a spokesperson for the Academy of Nutrition and Dietetics. Then don’t be paleo! Travel a lot and rely on eating out? The DASH diet may end in frustration for you. The bottom line: The diet you choose needs to be safe and effective, while taking into account your lifestyle.

To lessen the confusion and get on the fast track to success, we got the skinny on some of the most popular diets out there today. So read on to see which plan might be best for you and which diets to run away from at full speed!

Read Also: Rapid Weight Loss Diet Meal Plan

Creating Your Bespoke Diet Plan For Weight Loss

We will create a bespoke weight loss diet plan to help you achieve your goals.

We need to understand your health status, medical history, food preferences and previous weight loss attempts, to help us shape the right diet plan for you.

The way you metabolise food, and break down food into key nutrients is personal to you. Many different factors affect how you metabolise food, including your gender, age, health and stress.

Your gut health is also hugely important, and some functional tests can give us clues about how food is metabolised in your body, and if you are struggling with malnutrition of certain key vitamins and minerals.

Exercise and lifestyle can also affect your metabolism differently. The type, intensity and duration of exercise, as well as your everyday routine are important factors that affect weight loss, and will be integrated into your bespoke diet plan.

It is important for us to take these factors into account, to create a plan designed for your body to help you manage your weight and reach your health goals.

Begin By Identifying Your Goals

Easy to Follow Diet Plans

Have you taken the time to define your wellness goals? Without a clear objective in mind, you’re unlikely to make significant progress.

Your current goals may look different than those held by your friends and family members and you may adjust your goals to reflect your changing life circumstances over time. Common themes include:

  • Losing weight

Don’t Miss: Can You Eat Mushrooms On The Keto Diet

Popular Diets That Actually Work

Yvonne McGreevy is a researcher, fact-checker, video content creator, and writer with over 15 years of experience working with various publications.


In the world of health and wellness, there’s nothing more confusing than dieting. Sure, we’re told time and time again the only thing that really works is diet and exercise . Yet, we’re still willing to listen and attempt every new fad diet in hopes that it’s the one that changes everything. . “The best diet is one that caters to your unique needs, preferences, metabolisms, and lifestyles. It’s important to respect your bio-individuality and follow an approach that makes you feel the best,” says registered dietitian Lisa Moskovitz.

So we decided to declutter our minds and find out once and for all which popular diets really work. We put 10 diets to the test and reached out to a number of dietary experts, including emergency medical physician Cassie Majestic, MD, Moskovitz, and certified sports and clinical nutritionist Cara Clark for more advice. Read on to learn about the 10 diets we found that work. Remember, any diets that cut out entire food groups or are restrictive are not safe. Instead, dietitians recommend diets that focus on whole foods and eating when you feel hungry.

What Does The Word ‘diet’ Mean

Let’s set the record straight. The word ‘diet’ doesn’t translate directly to restriction or cutting out entire food groups. The true meaning is ‘the kinds of food that a person, animal, or community habitually eats’ basically, what you regularly put in your mouth,no more no less.

Over time, the word has come to describe eating in smaller quantities or cutting out whole food aisles to lose body fat.

Recommended Reading: What To Eat For Dinner On A Low Carb Diet

Free Diet And Meal Plans

A series of meal plans forms the basis for any calorie-controlled diet. These examples will help you to get a handle on what your daily energy intake will look like.

Current government calorie recommendations are as follows:

  • Women 2000
  • Men 2400
  • Men 2200

These amounts are for weight maintenance , and assume little or no physical activity. As we age, our basal metabolism lowers, as does our muscle mass.

What Diet Is Best For Me

4 Steps To Build A Basketball Diet Plan That ACTUALLY WORKS | Basketball Nutrition Tips

The first thing to consider when deciding on a diet is: Whats my goal? Am I trying to lose weight or body fat? Or am I trying to improve a specific aspect of my health or my life? A 2014 study in Health Psychology and Behavioral Medicine found that examining the intersection of life goals and dietary goals can have an impact on your ability to achieve and maintain diet-related changesTurner-McGrievy GM, Wright JA, Migneault JP, Quintiliani L, Friedman RH. The interaction between dietary and life goals: using goal systems theory to explore healthy diet and life goals. Health Psychol Behav Med. 2014 2:759-769. . Once you know what your desired outcome is, its time to delve into the details.

To that end, ask yourself the following questions:

  • Does the diet have foods I like to eat?
  • What is it about my habits and preferences that might make this particular approach work for me?
  • What am I going to change to help me lose weight or lower my cholesterol or my _____?
  • Are the foods on this diet affordable?
  • Do I have time to shop for and prepare the recommended meals?

The practicality of what youre choosing is really important because there are still only 24 hours in a day, says Leslie Bonci, a registered dietitian nutritionist, licensed dietitian nutritionist and owner of Active Eating Advice in Pittsburgh.

Don’t Miss: Who Started The Keto Diet

The Best Diet That Works For You: The One You Can Stick To

All the experts agree on one thing: The best weight loss plan is one you can keep up.

“It doesn’t matter how scientifically sound the program is , how fast they work , or even how many people have tried it before. What matters is whether you can do what they say forever — not whether you should, but whether you can.” says Michelle May, MD, author of Am I Hungry? What to Do When Diets Don’t Work.

And of course, not all diet plans and programs are scientifically sound.

“Just because it is on the bookshelf, or the name is on a door, it does not mean it is a healthy, well-rounded program,” says Judy Rodriguez, PhD, RD, author of The Diet Selector.

Still, it seems that the diets everyone wants are those promising the quickest, most painless results — which, unfortunately, are usually not sustainable. Weight that is lost rapidly is usually a mixture of water, muscle, and a little fat instead of mainly fat. What’s worse, losing is usually followed by gaining.

“Most people go on and off fad diets and fall into the yo-yo syndrome of dropping weight followed by gaining weight,” says Rodriquez, a professor of nutrition at the University of North Florida. “The consequence is, you lower your metabolism and end up at a heavier weight than when you started.”

The simple truth is that losing weight is a simple formula: Calories in minus calories out equals weight loss, gain, or maintenance. Neither potions, detox rituals, nor supplements can change that formula.

Making Sense Of The List

“People should use our rankings and in-depth information to find the best diet for them,” Haupt says. “There is no such thing as one-size-fits-all.” She advises people to think about their goal — whether its wanting to look good before an upcoming event or wanting to prevent disease, for example.

Pay attention to the diet specifics before committing, she says. Can you eat out on the plan you are considering? Do you have to buy a lot of fancy equipment to prepare the foods on the plan? Is alcohol allowed?

Read about the plan to see how restrictive it is, she says. “You don’t need to cut out entire food groups,” she says, as some diets advise. And “in many of our top-performing diets, you absolutely do have the freedom to have that cookie when you want to.”

Trendy diets aren’t necessarily healthy ones, she says. “As one of our experts put it, any diet in which snacking on bacon is OK is not going to be OK,” she says.

Harrison’s advice for choosing a plan: “You have to pick the plan that is going to make you happy, and that fits your taste preferences, lifestyle, and goals.” Ask yourself what program you could stick with long-term, she says. She suggests picking a few, then meeting with a nutrition expert for input.

Diekman says: “Look at the top 10” on the lists. “The bottom will get you the weight loss piece, but you are not going to have a healthy body.”

Don’t Miss: Best Diet To Get Taller

The Very Fast 800 Diet

Typical meal: Grilled calamari salad

What the diet advocate says: For those looking to lose a lot of weight and re-set their metabolism fast… has been shown to help people lose weight fast, and keep it off, in the shortest time.

What the expert says: ‘I wouldn’t recommend this diet as it promotes a poor relationship with food as you are counting your calories’ says nutritionist Jenna Hope. ‘This then drives people to eat processed food, which is high in sugar and low in fat and is not sustainable’.

The WH verdict: Whilst the diet encourages healthy Mediterranean diet meals, counting your intake and limiting yourself to 800 calories could lead to an unhealthy relationship with food.

Best Commercial Diet Plans

Pin on Diet Plan That Work

Considering there is no one-size-fits-all diet approach, and that people go on diets for very different reasons, in choosing the best commercial diet plans we decided to: 1) determine which ones met or exceeded our criteria, and, 2) assign each plan to a sub-category created by answering the question WHO, or WHAT, is this plan best FOR?

After an extensive research into the dieting business and analyzing dozens of popular and not-so-popular diet plans, we came up with five categories: Best Overall Plan, Best Long-Term Plan, Best Short-Term Plan, Best Low-Carb Plan, and Best App-Based Plan.

While all of them will theoretically help you lose weight, the one thats ideal for you may depend entirely on your lifestyle, your cravings for certain foods, and how long youre willing to stick to a diet. Now, without further ado, lets sink our teeth into the best commercial plans. Bon Appetit!

Recommended Reading: The Army Diet 3 Day Diet

Working Directly With A Dietitian

Of course, Wunder and Gillespie agree that working with a dietitian is the best way to lose weight and keep it off. Doing that means you get access to a trained professional’s knowledge of nutrition science and behavioral change strategies — the top two factors that play into weight loss.

However, working with a dietitian to develop a meal plan can be costly and time-prohibitive, and it’s not accessible for everyone because of those two drawbacks.

Working one-on-one with someone who knows your lifestyle, medical history, and eating habits is an ideal way to lose weight.

The cost will vary by practice, Wunder says, but your insurance may cover the cost if your provider deems nutritional therapy or a medical weight loss program medically necessary. For example, people with Type 2 diabetes who need to monitor their blood sugar level can often get their health insurance to cover the cost of working with a dietitian.

Either way, “The value of an individualized approach definitely should be considered,” Wunder says, because that’s something you just can’t get, even with the more customizable weight-loss programs discussed above.

“Dietitians are much more accessible than people think,” Gillespie says, echoing the possibility that insurance might cover it.

Ask Yourself The Following Questions:

Think about previous experiences you have had of dieting/trying to lose weight.

  • What has worked well with previous diets?
  • What didnt you like about previous diets?
  • How did you feel on particular diets?
  • What caused you to give up on a day, week or even whole plan?

All of your thoughts and answers will help in building your new plan, but this next question is possibly the most important:

Recommended Reading: What Is An Egg Diet

Maintenance Is The Key To Long

Unsurprisingly, losing weight is easier than keeping those excess pounds off. Despite the challenge, there are things you can do to improve your odds of success. Here are the factors that help.

  • Follow the weight-loss plan. Keeping the weight off is tied to how well you adhere to the program, which includes the diet plan as well as attendance at group meetings , food tracking and so on.
  • Track what you eat and what you weigh. Numerous studies link these self-monitoring methods to maintaining weight loss.
  • Set SMART goals. SMART stands for specific, measurable, achievable, relevant and time-bound. An example of such a goal is to try a new vegetable side dish twice a week.
  • Develop a weight-loss mindset. This involves replacing negative, self-limiting beliefs with more helpful thoughts. Research suggests that self-compassion enhances motivation and resiliency, and it can help you adhere to a healthier diet.
  • Reduce the time you spend in sedentary activities, like watching TV.
  • Spend about an hour per day doing something physical.Walking fits the bill. Not sure how to get started? Check out TODAY’s 31-day walking plan.

These Are The Diets That Work Fast

Diet Plans That Work

When trying to lose weight, whatever the diet you choose, establishing a calorie deficit is a great place to start. Constantinos Yiallouros, the head of fitness at Anytime Fitness UK, says, Without expending more calories than you take in, youre unlikely to lose weight and achieve the results that you want.

There are simple tools online for you to calculate the number of calories that your body needs to maintain your weight. From then, you need to set yourself an achievable deficit which you can attain from your food consumption and your physical activity. Theres no one size fits all approach but in general, the rule of thumb is that by having a daily deficit of 500 calories, it should result in one pound of weight loss per week.

Here are some of the most common diets that work to get you into a calorie deficit quickly

Also Check: Dieting But Weight Going Up

Tips For Finding The Best Diet That Works For You

With so many weight loss diets to choose from, how do you decide?

It’s time to turn over a new leaf and resolve to get your waistline under control — again. Will it be The South Beach Diet, Lose 21 Pounds in 21 Days, Sonoma, Atkins, The WebMD Weight Loss Clinic, or one of the gazillion other diet options?

With so many to choose from, it’s not easy to figure out which diet will be the best one that works for you. To help the 65% of adults who are overweight, we asked the experts for tips to help you find a weight loss diet that is both healthy and effective.

Small Losses Work Wonders

Even if you suffer from obesity, you dont have to reach a normal BMI to reap the benefits that come with shedding some pounds. According to a Center for Disease Control and Prevention study, even a moderate weight loss ranging from 5 to 10 percent of the initial body weight can help you curb and prevent obesity-related illnesses.

Recommended Reading: Nutrition And Diet In The Clinical Management Of Multiple Sclerosis

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles