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Every year, millions of adults in the United States try to lose weight (1Trusted Source).
Along with exercise, dieting is one of the most common methods used to promote weight loss.
However, not all diets are created equal, which can make it challenging to find a weight loss program that’s safe, sustainable, and effective.
This article looks at 15 of the best weight loss programs for 2023.
Best overall: Mediterranean diet, plant-based diet
Most flexible: WeightWatchers
Best weight loss app: Noom
Best for meal planning: PlateJoy
Best with prescription medications: Calibrate
Best for diabetes: Mayo Clinic diet
Best for PCOS: low carb diet, anti-inflammatory diet
Best for menopause: intermittent fasting
Best for thyroid health: pescatarian diet
Best for older adults: MIND diet
Best on a budget: vegetarian diet
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The weight loss programs below were chosen based on the following criteria:
Nutritional quality: Weight loss programs are nutritionally balanced and designed to meet nutritional needs.
Sustainability: Weight loss programs are not overly restrictive, are easy to stick with, and are designed to support long-term weight loss.
Effectiveness for weight loss: Weight loss programs have all been studied for their ability to promote weight loss.
Additional health benefits: In addition to supporting weight loss, some programs may offer health benefits for other conditions.
Vetting: The programs and products on our list have been vetted to ensure that they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process.
How it works: 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 (2Trusted Source).
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.
Although it isn’t specifically designed for weight loss, many studies have demonstrated that following the Mediterranean diet could lead to weight loss (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).
Plus, other research suggests that the Mediterranean diet may help prevent chronic conditions such as type 2 diabetes and heart disease (5Trusted Source, 7Trusted Source).
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.
flexible and easy to follow
may protect against chronic conditions
doesn’t eliminate any foods entirely
not ideal for people who prefer structured programs with more detailed guidelines
encourages red wine in moderation, which some people may need to avoid
How it works: Plant-based diets emphasize enjoying a variety of plant foods 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 (8Trusted Source).
Effectiveness
Plant-based diets are particularly rich in fiber — the parts of plant-based foods such as fruits, vegetables, and whole grains that are resistant to digestion. Fiber helps keep you full between meals and can therefore promote weight loss (9Trusted Source, 10Trusted Source, 11Trusted Source).
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 (12Trusted Source, 13Trusted Source).
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.
less restrictive than vegan or vegetarian diets
encourages nutrient-dense plant foods
associated with decreased inflammation and improved blood sugar and cholesterol levels
less structured than other weight loss programs
may require careful planning to ensure nutritional needs are being met
How it works: WeightWatchers is a well-known 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 Points to use each day.
Some foods are also considered ZeroPoint foods, meaning they don’t count toward your daily Points budget.
WeightWatchers may be a good option for people who want a little more structure and guidance for weight loss while still being able to dine out and enjoy their favorite foods.
Memberships start at $15 per month and include access to the digital app, which provides tracking tools, educational resources, and community forums to help you reach your goals. WeightWatchers also offers plans with access to in-person workshops and 1-on-1 coaching.
Effectiveness
According to WeightWatchers, members can expect to lose 1–2 pounds (lb) (0.5–1 kilograms [kg]) per week, though this will vary from person to person.
Some studies have also shown that WeightWatchers is beneficial for promoting long-term, sustainable weight loss (14Trusted Source, 15Trusted Source, 16Trusted Source).
However, one study was funded by WeightWatchers, which may have influenced the results.
customized to fit your needs using points-based system
offers several plans, some of which include group workshops or personal coaching
simple and flexible
may be more expensive than other diet programs, depending on the plan you choose
requires use of a smartphone or tablet
How it works: 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, which starts at $70 per month. 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 orange, yellow, or green based on their nutritional value.
It also encourages other healthy habits, including regular physical activity and increased water intake.
Effectiveness
To promote weight loss, Noom helps users reduce their calorie intake by encouraging consumption of foods with a low calorie density.
According to Noom’s website, users can generally expect to lose 1–2 lb (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 (17Trusted Source, 18Trusted Source).
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.
Learn more about Noom in our hands-on review.
no foods completely off-limits
includes support from virtual coaching team
provides daily lessons and tools to promote weight loss
requires smartphone or tablet to use
relatively expensive compared with other plans
focuses more on weight loss than overall health
may set users’ initial calorie goals too low
How it works: PlateJoy is a meal planning app designed by dietitians to help make healthier eating easier and more convenient than ever.
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.
You can even specify portion sizes for each member of your household 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.
PlateJoy typically costs $12.99 per month, but Healthline readers can subscribe for $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 (19Trusted Source, 20Trusted Source).
The app also offers options for people following plant-based and ketogenic diets, two diet patterns that have been associated with weight loss (13Trusted Source, 21Trusted Source).
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.
Learn more about PlateJoy in our hands-on review.
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
includes some recipes that may be more time consuming to make
requires monthly subscription cost
How it works: Calibrate is a comprehensive program that claims to support metabolic health and promote long-term weight loss through a combination of lifestyle changes and prescription medication.
The program is divided into various levels, each of which covers information on the “Four Pillars of Metabolic Health”: food, sleep, exercise, and emotional health.
Members also have regular video calls with a personal coach to monitor their progress and set goals.
Calibrate prescribes GLP-1 medications for members. These injectable medications were originally developed to treat diabetes and have also been shown to support weight loss (22Trusted Source, 23Trusted Source).
However, keep in mind that the program has strict eligibility criteria, most of which are related to your age, body mass index (BMI), and health status.
Additionally, the program is very expensive, with prices starting at $138 per month.
Effectiveness
According to a report published by Calibrate, members lost an average of 15% of their body weight after completing the 1-year program (24).
The program encourages many healthy habits that have been linked to long lasting weight loss, including regular physical activity, adequate sleep, and increased fiber and protein intake (10Trusted Source, 25Trusted Source, 26Trusted Source, 27Trusted Source).
Additionally, the medications that the program prescribes have been shown to decrease food cravings and appetite and enhance feelings of fullness, resulting in weight loss over time (28Trusted Source, 29Trusted Source).
However, keep in mind that these medications have also been associated with weight regain and negative side effects such as nausea, diarrhea, vomiting, and stomach pain (30Trusted Source, 31Trusted Source, 32Trusted Source, 33Trusted Source).
Therefore, before you sign up, it’s best to speak with a healthcare professional to determine whether Calibrate is a good option for you.
guarantees at least 10% weight loss
encourages gradual diet and lifestyle changes
doesn’t exclude or eliminate any foods
support from personal coach and initial visit with physician included in membership
expensive
strict list of eligibility criteria
involves the use of injectable medication, which may be associated with side effects and weight regain
requires a 1-year membership
How it works: The Mayo Clinic diet is an eating plan originally developed by experts at the Mayo Clinic, a nonprofit hospital system that is considered a leader in medical research.
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 $19.99 per month for an annual plan and includes educational content, food tracking tools, and sample meal plans for high protein, Mediterranean, and keto diets.
There’s also a book, “The Mayo Clinic Diabetes Diet,” which outlines guidelines specifically for diabetes.
Effectiveness
Although there aren’t any peer-reviewed studies on the Mayo Clinic diet specifically, studies show that following a diet high in fiber and low in saturated fat may aid weight loss and blood sugar regulation (34Trusted Source, 35Trusted Source).
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 (36Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).
You can learn more about the Mayo Clinic diet on the Mayo Clinic’s website or find valuable information in books on the topic.
supports blood sugar management
can be followed using guidelines outlined in book or online platform
encourages healthy habits
monthly subscription cost for digital platform
How it works: Low carb diets vary in the number of grams of carbohydrates they permit each day.
Some low carb diets are more restrictive, such as the ketogenic diet, which involves decreasing daily carb intake to 20–50 grams (21Trusted Source).
However, other variations may be more flexible. Some allow up to 130 grams of carbs per day (40Trusted Source).
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) (41Trusted Source).
For this reason, 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 (42Trusted Source, 43Trusted Source).
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.
could support insulin sensitivity and reduce PCOS symptoms
several variations available
provides structured guidelines
may be very restrictive and difficult to follow, depending on the variation
potential risk of constipation due to low fiber content
How it works: 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 (44Trusted Source).
Anti-inflammatory diets also typically limit foods that contribute to inflammation, including highly processed products, fried foods, and sugar-sweetened beverages (44Trusted Source).
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 (45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).
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.
may reduce inflammation to improve symptoms of PCOS
encourages nutrient-dense foods
flexible and doesn’t exclude any food groups completely
not ideal for people who prefer programs that provide peer support and detailed guidelines
not specifically intended to promote weight loss
How it works: 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 (50Trusted Source).
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 (51Trusted Source).
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 (51Trusted Source).
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 (52Trusted Source).
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 (53Trusted Source).
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.
provides guidelines on specific foods and amounts to consume
may reduce blood pressure levels
might not be suitable for vegans, vegetarians, and people with certain dietary restrictions
doesn’t focus on weight loss specifically
How it works: 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.
Additionally, the diet recommends aiming for at least 30 minutes of moderate-intensity exercise daily.
Effectiveness
Increasing your intake of soluble fiber and adding more physical activity to your routine are two common strategies for promoting weight loss (54Trusted Source, 55Trusted Source, 56Trusted Source).
Plus, several older studies have found that the TLC diet can decrease levels of LDL (bad) cholesterol, reduce blood pressure, and enhance immune function (57Trusted Source, 58Trusted Source, 59Trusted Source).
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
provides some outdated recommendations, such as limiting dietary cholesterol and saturated fat
limited online resources or books available
How it works: 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 (60Trusted Source).
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 (61Trusted Source, 62Trusted Source, 63Trusted Source, 64Trusted Source).
What’s more, other research suggests that intermittent fasting may help support mental health during menopause by enhancing self-esteem and reducing stress levels and symptoms of anxiety and depression (60Trusted Source).
Some studies suggest that intermittent fasting could affect men and women differently and that women may be more sensitive to the effects of fasting (65Trusted Source).
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.
simple and flexible
doesn’t limit any food groups
may be beneficial for menopause
several variations available
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
How it works: 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.
Like other plant-based diets, pescatarian diets encourage consumption of nutritious plant foods such as fruits, vegetables, nuts, seeds, and legumes.
Effectiveness
Studies suggest that pescatarians tend to have a lower BMI and improved diet quality compared with non-vegetarians (66Trusted Source, 67Trusted Source, 68Trusted Source).
This type of diet may be particularly beneficial for those with thyroid issues, such as hypothyroidism, because it encourages the consumption of seafood that’s rich in selenium, a mineral essential for the production of thyroid hormones (69Trusted Source).
Plus, fish such as cod and tuna can help protect against iodine deficiency, another factor that can contribute to thyroid issues (70Trusted Source, 71Trusted Source).
However, keep in mind that this diet may not necessarily be suitable for all thyroid conditions. People with conditions such as Hashimoto’s thyroiditis and 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.
more flexible than vegan or vegetarian diets
could support thyroid health
encourages nutrient-dense foods
may not be suitable for people with certain thyroid conditions
not ideal for those who are looking for a more structured weight loss program
How it works: The Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND diet, combines certain aspects of the Mediterranean and DASH diets to help prevent mental decline.
It provides detailed recommendations, including 10 foods to add to your diet — such as leafy greens, berries, and nuts — and specific numbers of servings for each (72Trusted Source).
It also recommends limiting your intake of butter and margarine, red meat, cheese, fried foods, and pastries and sweets (72Trusted Source, 73Trusted Source).
Effectiveness
Although limited research is available on the effects of the MIND diet for weight management specifically, both the Mediterranean and DASH diets have been associated with increased weight loss (3Trusted Source, 52Trusted Source).
Additionally, studies show that the MIND diet may help preserve brain function with aging and be linked to a lower risk of neurodegenerative disorders such as Alzheimer’s disease (72Trusted Source, 74Trusted Source, 75Trusted Source).
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.
may help support brain health
provides simple, straightforward guidelines for which foods to eat and avoid
not overly restrictive
recommends some foods that some people may dislike, such as fish, wine, and poultry
might not be suitable for people with certain dietary restrictions
How it works: 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 (12Trusted Source, 76Trusted Source).
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 (66Trusted Source).
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.
promotes nutrient-dense foods
easy to adapt to your personal tastes and preferences
many online resources available
less structured than other weight loss programs
may require careful planning to prevent nutritional deficiencies
doesn’t focus specifically on weight loss