Best Weight Loss Diets: Top Science-Backed Plans for Effective Weight Loss
Discover science-backed weight loss diets—Mediterranean, Keto, DASH & more! Learn expert tips for long-term results. Achieve your goals with Lean Dream!
Weight loss can feel like an endless battle, and for many people, finding the right diet among the endless noise can feel challenging and overwhelming.
According to the Centers for Disease Control and Prevention (CDC), over 73% of people are overweight (1). The problem is that obesity can increase the risk of chronic illnesses, such as type 2 diabetes and heart disease.
But, with so many weight loss options available, how can you choose the best weight loss diet?
Here, we will examine some of the most effective and evidence-backed diets for weight loss. We’ll review the Mediterranean diet, ketogenic diet, and intermittent fasting and learn how they may be the solution to your weight problems.
Science-Backed Weight Loss Diets
The Mediterranean Diet
The Mediterranean diet focuses on whole, natural foods like fruits, vegetables, whole grains, nuts, and healthy fats like olive oil. It’s inspired by traditional eating patterns of Mediterranean countries, including moderate fish and poultry consumption while limiting red meat and processed foods.
According to research, people may lose 8.8 to 22 lbs in 12 months (4). However, people may experience other benefits besides weight loss, such as improved heart health, reduced inflammation, and a lowered risk of chronic diseases (5).
Pros:
Improves heart health.
Reduces inflammation.
Promotes sustainable eating habits.
Cons:
Can be expensive due to the reliance on fresh and high-quality products.
The Keto Diet
The ketogenic diet is a high-fat, low-carbohydrate plan designed to shift your body into ketosis, which means your body burns fat for energy instead of carbohydrates.
By drastically reducing your carb intake, the body’s glucose levels drop, making the body switch to fat as the primary fuel source (7). This can result in fast weight loss, with people losing up to 10 lbs in 2 weeks (6).
In addition to weight loss, some people have improved their metabolic markers, such as improved glucose levels and reduced cholesterol and triglyceride levels (2, 3).
Pros:
Effective for fast weight loss.
Reduced cravings and appetite.
May help manage certain medical conditions, like epilepsy.
Cons:
Can be challenging to maintain long-term.
May result in nutrient deficiencies.
Can have some side effects like the “keto flu.”
Intermittent Fasting
Intermittent fasting (IF) involves cycling between eating and fasting periods. One of the most popular methods is the 16/8 approach, which involves an 8-hour eating window followed by 16 hours of fasting.
This approach helps promote calorie restriction (eating fewer calories than the body needs) during certain hours, leading to fat-burning and weight loss.
On average, people may see a 0.8-13% weight loss (9). Additionally, people may see other benefits, such as improved digestion, reduced inflammation, and better metabolic markers (8).
Pros
Can improve metabolism.
Helps regulate blood sugar levels.
Doesn’t require cutting out specific foods.
Cons
Not suitable for everyone.
Fasting periods can be challenging for beginners.
You still need to be in a caloric deficit to lose weight.
Looking for expert nutritional advice? Make a consultation with one our experienced, certified dietitians!
Medication for Weight Loss
For those struggling with significant weight loss, weight loss medications can be a great ally. Popular options include: tirzepatide, semaglutide, and phentermine. LeanDreams Programs
These medications work by suppressing appetite, increasing metabolism, or affecting how the body uses fat stores. This approach works best when combined with lifestyle changes, which can enhance long-term weight loss results.
At Lean Dreams, we believe that your weight loss plan should be personalized. Our team of experts is here to help you find the right medication and create a plan tailored to your health goals and individual needs.
How to Choose the Best Diet for Your Goals
Choosing the best diet can be confusing. However, here are some practical tips to guide you toward the right fit for your needs, preferences, and goals.
Reflect on Your Lifestyle: Consider your schedule, preferences, habits, and social activities.
Think Long-Term: Choose a sustainable plan you can see yourself doing for a long time.
Consult a Professional: Dietitians, nutritionists, or experts like Lean Dreams can offer personalized approaches and support tailored to your needs and situation.
Experiment and Adjust: Sometimes, it takes a couple of attempts at different approaches to see what works best for your body and lifestyle.
FAQs
What is the best diet for fast weight loss?
The keto diet and intermittent fasting may promote rapid weight loss. However, they may not be suitable for some people in the long term.
How can I lose weight sustainably?
Focus on science-backed weight loss like the Mediterranean diet or plant-based diet while including exercise and other mindful eating habits.
Is it safe to use medications like semaglutide and tirzepatide for weight loss?
Weight loss medications can be effective under medical supervision, especially when they are combined with healthy lifestyle changes. Learn About Our Medication-Based Programs Here
Final Words
Ultimately, the best weight-loss diet depends on your goals, needs, and lifestyle. Whether you choose the Mediterranean diet, fasting, or medication (alongside lifestyle changes), make sure you choose one that promotes long-term results.
Lean Dream’s holistic weight loss program can help you combine the power of medication like semaglutide with sustainable habits to create meaningful results.
Join us today to take control of your health and achieve your weight loss goals!
Centers for Disease Control and Prevention. “FastStats - Overweight Prevalence.” Centers for Disease Control and Prevention, 5 Jan. 2023, www.cdc.gov/nchs/fastats/obesity-overweight.htm.
Chanthawat Patikorn, et al. “Effects of Ketogenic Diet on Health Outcomes: An Umbrella Review of Meta-Analyses of Randomized Clinical Trials.” BMC Medicine, vol. 21, no. 1, 25 May 2023, https://doi.org/10.1186/s12916-023-02874-y.
Choi, Yeo Jin, et al. “Impact of a Ketogenic Diet on Metabolic Parameters in Patients with Obesity or Overweight and with or without Type 2 Diabetes: A Meta-Analysis of Randomized Controlled Trials.” Nutrients, vol. 12, no. 7, 2020, p. 2005, https://doi.org/10.3390/nu12072005.
Dominguez, Ligia J., et al. “Mediterranean Diet in the Management and Prevention of Obesity.” Experimental Gerontology, vol. 174, Apr. 2023, p. 112121, https://doi.org/10.1016/j.exger.2023.112121.
Finicelli, Mauro, et al. “The Mediterranean Diet: An Update of the Clinical Trials.” Nutrients, vol. 14, no. 14, 19 July 2022, p. 2956, www.ncbi.nlm.nih.gov/pmc/articles/PMC9317652/, https://doi.org/10.3390/nu14142956.
Masood, Wajeed, et al. “Ketogenic Diet.” National Library of Medicine, StatPearls Publishing, 16 June 2023, www.ncbi.nlm.nih.gov/books/NBK499830/.
Poulimeneas, Dimitrios, et al. “Exploring the Relationship between the Mediterranean Diet and Weight Loss Maintenance: The MedWeight Study.” British Journal of Nutrition, vol. 124, no. 8, 21 May 2020, pp. 1–7, https://doi.org/10.1017/s0007114520001798.
Song, Dae-Kyu, and Yong-Woon Kim. “Beneficial Effects of Intermittent Fasting: A Narrative Review.” Journal of Yeungnam Medical Science, vol. 40, no. 1, 4 Apr. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9946909/, https://doi.org/10.12701/jyms.2022.00010.
Welton, Stephanie, et al. “Intermittent Fasting and Weight Loss: Systematic Review.” Canadian Family Physician, vol. 66, no. 2, Feb. 2020, p. 117, pmc.ncbi.nlm.nih.gov/articles/PMC7021351/.