These are the best diets to facilitate weight loss at a healthy rate (1 to 2 pounds a week) and maintain it for the long term.
When it comes to losing weight, the key is finding an approach that feels doable for the long haul. Quick fixes and crash diets may promise dramatic results, but they’re rarely sustainable – and often leave you right back where you started. Healthy weight loss isn’t just about the number on the scale. It’s about creating habits that make you feel great, keep your energy up and support your overall health.
How do you find an approach that helps you lose weight steadily (1 to 2 pounds a week) and keep it off?
Key Takeaways
- People who lose weight at a gradual, steady pace, about 1 to 2 pounds a week, are more likely to keep the weight off than people who lose weight quickly.
- Weight loss primarily depends on reducing the total intake of calories and watching your portion sizes.
- Focus on lean proteins, fiber-rich foods, healthy fats and staying hydrated.
- Practice mindful eating.
- Limit processed foods and sugary snacks.
Why Healthy Weight Loss Matters
Quick weight loss might sound tempting, but it often means losing water or muscle, not fat, and can slow your metabolism. Gradual weight loss gives your body time to adjust and helps build lasting habits. The key is eating nutrient-dense foods, finding balance and feeling energized – not deprived.
A diet that supports healthy weight loss doesn’t have to feel restrictive or complicated. The key is choosing foods that nourish your body and keep you feeling full.
- Lean proteins: Protein keeps you satisfied longer without the energy crashes of processed carbs. Think chicken, fish, tofu or eggs.
- Fiber-rich foods: Fruits, veggies, beans and whole grains are filling, low-calorie options that keep your digestion running smoothly.
- Healthy fats: Don’t be afraid of fats! Foods like avocados, nuts, seeds, and olive oil taste great, help curb cravings and keep you feeling fuller longer.
- Hydration: Sometimes what feels like hunger is actually thirst. Drinking water throughout the day can help you avoid overeating and keep your metabolism on point.
The goal isn’t to eliminate entire food groups but to focus on balanced meals. Swapping processed snacks for whole foods or adding more veggies to your meals can make a big difference.
Approaches for Weight Loss Success
Different diets work for different people, but some principles are universally effective:
- Watch your portions: You don’t need to measure every bite, but keeping portions in check can make a big difference. Using smaller plates or bowls is an easy trick to help.
- Plan ahead: Meal planning makes it so much easier to stay on track. Prepping meals or snacks beforehand saves you from scrambling for less healthy options later.
- Focus on what you can eat: Instead of what’s off-limits, consider the delicious foods you can enjoy. Filling your plate with vibrant veggies, lean proteins and healthy fats feels far more empowering than dwelling on restrictions.
Habits That Support Long-Term Weight Loss
Diet plays a significant role in weight loss, but supportive habits are just as important:
- Mindful eating: Take your time with meals and savor each bite. Paying attention to what you’re eating helps you tune into your body and stop when you’re full.
- Consistent meals: Skipping meals often backfires, leaving you ravenous later. Eat regularly to help keep your energy steady and curb those intense cravings.
- Limit liquid calories: Drinks like soda, sugary coffee or alcohol can sneak in many extra calories without filling you up. Swapping them for water, tea or black coffee can cut back significantly.
What to Watch Out For
While focusing on what to eat is essential, knowing what to avoid can also help.
- Processed foods and sugary snacks: Sure, they taste great, but these can leave you with energy crashes and cravings that lead to overeating.
- Watch out for “diet” foods: Just because something says “low-fat” or “diet” doesn’t mean it’s healthy. These foods often have added sugars or artificial ingredients. It is worth checking the label.
- Skip extreme restrictions: Cutting out entire food groups or drastically slashing calories might work short term, but it’s hard to stick with and usually leads to burnout or regaining weight.
- Focus on progress, not perfection: The best weight-loss strategies are about balance and flexibility, not rigid rules. Life happens, so it’s better to aim for consistency over time than to stick to an overly strict plan you can’t keep up with.
A Lifestyle, Not a Quick Fix
Healthy weight loss isn’t about quick fixes. It’s about building a lifestyle you enjoy. Small changes, like adding more veggies to your meals or swapping soda for water, may not seem like much, but they add up to lasting results over time.
And remember that consistency over time beats perfection. A slice of cake or pizza with friends won’t ruin your progress.
Best Diets List
4.3 *
WeightWatchers is focused on lasting weight loss through behavior change, nutrition science and social support. That includes taking a holistic approach to help members eat healthier and move more. Read More
3.9*
The Mediterranean diet focuses on quality and lifestyle rather than a single nutrient or food group. Numerous studies have shown that this dietary model reduces the risk of certain chronic health conditions, such as cardiovascular disease and Type 2 diabetes, while promoting longevity and improving quality of life. Read More
3.8*
The volumetrics diet categorizes food into four groups based on its caloric density. The volumetrics diet emphasizes eating nutrient-dense, low-calorie foods, such as fruits, vegetables, whole grains and low-fat dairy. Read More
3.4*
Using evidence-based behavioral science, the Mayo Clinic diet is a 12-week program designed to establish healthy habits for life. Read More
3.3*
Promoted as building self-awareness, accountability and habits that can lead to healthy weight loss and maintenance, Noom is one of U.S. News & World Report’s Best Diets of 2025. Read more for Noom meal plans, food lists and tips. Read More
3.1*
With a flexitarian diet, also known as a semi-vegetarian diet, you don’t have to completely eliminate meat to reap the health benefits associated with vegetarianism. Instead, you can be a vegetarian most of the time, but still enjoy a burger or steak on special occasions. Read More
3.1*
The heart-healthy DASH diet is a flexible and balanced eating plan developed by the National Heart, Lung and Blood Institute. Learn more about what the DASH diet is and its role in reducing blood pressure and the risk of heart disease, along with its pros and cons and what you need to buy at the grocery store. Read More
3.0*
The Cleveland Clinic, recognized as a leader in heart health, has launched a diet app designed to optimize wellness, weight loss and heart health. Read More
3.0*
The Ornish diet is one of U.S. News & World Report’s Best Diets. Read more for Ornish diet reviews, meal plans, food lists and tips. Read More
By Lisa Jones, MA, RDN, LDN, FAND
Updated: March 19, 2025
Link: https://health.usnews.com/best-diet/best-weight-loss-diets
Source: U.S. News & World Report
Panelist: Danielle Staub MS, RD.
Note: The Nutrigenomics Institute is not responsible for the opinions expressed in this article.
PHOTO FROM PIXABAY.
