The Best Diet Plans — Sustainability, Weight Loss, and More
It’s estimated that nearly half of American adults attempt to lose weight each year.
One of the best ways to lose weight is by changing your diet.
Yet, the sheer number of available diet plans may make it difficult to get started, as you’re unsure which one is most suitable, sustainable, and effective.
Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.
What’s more, many offer health benefits that go beyond weight loss.
Here are the 8 best diet plans to help you shed weight and improve your overall health.
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.
Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice per week.
How it works: Intermittent fasting restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss — unless you compensate by eating too much food during allowed eating periods.
Weight loss: In a review of studies, intermittent fasting was shown to cause 3–8% weight loss over 3–24 weeks, which is a significantly greater percentage than other methods
The same review showed that this way of eating may reduce waist circumference by 4–7%, which is a marker for harmful belly fat .
Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism (3Trusted Source, 4Trusted Source).
Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits (5Trusted Source, 6Trusted Source).
Downsides: In general, intermittent fasting is safe for most healthy adults.
That said, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, should talk to a health professional before starting intermittent fasting.
Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation.
How it works: There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.
The vegan diet takes it a step further by restricting all animal products, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no clear-cut rules for the flexitarian diet, as it’s a lifestyle change rather than a diet. It encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation, making it a popular alternative.
Many of the restricted food groups are high in calories, so limiting them may aid weight loss.
Weight loss: Research shows that plant-based diets are effective for weight loss (7Trusted Source, 8Trusted Source, 9Trusted Source).
A review of 12 studies including 1,151 participants found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal products (10Trusted Source).
Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than people not eating a plant-based diet (10Trusted Source).
Plant-based diets likely aid weight loss because they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat (11Trusted Source, 12Trusted Source, 13Trusted Source).
Other benefits: Plant-based diets have been linked to many other benefits, such as a reduced risk of chronic conditions like heart disease, certain cancers, and diabetes. They can also be more environmentally sustainable than meat-based diets (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).
Downsides: Though plant-based diets are healthy, they can restrict important nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or proper supplementation can help account for these nutrients.
Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.
Some varieties reduce carbs more drastically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types (18Trusted Source).
How it works: Low-carb diets restrict your carb intake in favor of protein and fat.
They’re typically higher in protein than low-fat diets, which is important, as protein can help curb your appetite, raise your metabolism, and conserve muscle mass (19Trusted Source, 20Trusted Source).
In very-low-carb diets like keto, your body begins using fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis (21Trusted Source).
Weight loss: Many studies indicate that low-carb diets can aid weight loss and may be more effective than conventional low-fat diets (22Trusted Source, 23Trusted Source, 24Trusted Source, 25Trusted Source).
For example, a review of 53 studies including 68,128 participants found that low-carb diets resulted in significantly more weight loss than low-fat diets (22Trusted Source).
What’s more, low-carb diets appear to be quite effective at burning harmful belly fat (26Trusted Source, 27Trusted Source, 28Trusted Source).
Other benefits: Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve blood sugar and insulin levels in people with type 2 diabetes (29Trusted Source, 30Trusted Source).
Downsides: In some cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be difficult to follow and cause digestive upset in some people (31Trusted Source).
In very rare situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated (32Trusted Source, 33Trusted Source).
The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate.
It’s based on the theory that modern diseases are linked to the Western diet, as proponents believe that the human body hasn’t evolved to process legumes, grains, and dairy.
How it works: The paleo diet advocates eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products like cheese.
Weight loss: Numerous studies have shown that the paleo diet can aid weight loss and reduce harmful belly fat (34Trusted Source, 35Trusted Source, 36Trusted Source).
For example, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and reduced their waist circumference — a marker for belly fat — by an average of 0.6 inches (1.5 cm) (37Trusted Source).
Research also suggests that the paleo diet may be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be due to its high protein content (38Trusted Source, 39Trusted Source).
Other benefits: Following the paleo diet may reduce several heart disease risk factors, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Downsides: Though the paleo diet is healthy, it restricts several nutritious food groups, including legumes, whole grains, and dairy.
Like low-carb diets, low-fat diets have been popular for decades.
In general, a low-fat diet involves restricting your fat intake to 30% of your daily calories.
Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories (24Trusted Source).
How it works: Low-fat diets restrict fat intake because fat provides about twice the number of calories per gram, compared with the other two macronutrients — protein and carbs.
Ultra-low-fat diets contain fewer than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.
Ultra-low-fat diets are mainly plant-based and limit meat and animal products.
Weight loss: As low-fat diets restrict calorie intake, they can aid weight loss (42Trusted Source, 43Trusted Source, 44Trusted Source, 45Trusted Source).
An analysis of 33 studies including over 73,500 participants found that following a low-fat diet led to small but relevant changes in weight and waist circumference (42Trusted Source).
However, while low-fat diets appear to be as effective as low-carb diets for weight loss in controlled situations, low-carb diets seem to be more effective day to day (22Trusted Source, 46Trusted Source, 47Trusted Source).
Ultra-low-fat diets have been shown to be successful, especially among people with obesity. For example, an 8-week study in 56 participants found that eating a diet comprising 7–14% fat led to an average weight loss of 14.8 pounds (6.7 kg) (48Trusted Source).
Other benefits: Low-fat diets have been linked to a reduced risk of heart disease and stroke. They may also reduce inflammation and improve markers of diabetes (49Trusted Source, 50Trusted Source, 51Trusted Source).
Downsides: Restricting fat too much can lead to health problems in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diets have been linked to a higher risk of metabolic syndrome (52Trusted Source).
Simple Weight-Loss Meal Plan for Summer
For many of us, summer means a more relaxed schedule and spending as much time outside as possible. In this 30-day meal plan, we aim to simplify the meal routine while enjoying the best seasonal produce of summer. Over the next month, you’ll spend more time grilling instead of standing over a stove, and you’ll find recipes with shorter ingredient lists to get dinner on the table (or patio!) in a flash. Summer lends itself to simplicity: because the fruits and vegetables are so tasty this time of year, there’s not a lot of prep work or seasoning needed.
Related: How to Lose Weight When You Don’t Know Where to Start, According to a Dietitian
If you’re following this plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.
Tips to Simplify Your Meal Routine
- Plan Ahead: Spending some time at the beginning of the week roughly planning what you’ll have for each meal can make a huge difference if you’re trying to eat healthier. It tends to reduce impulsive takeout dinners, plus you won’t have to ask the dreaded “What should I cook for dinner?” question daily. In this plan, we mapped out 30 days but if that feels overwhelming, then start with planning just a few days at time and go from there.
- Shop with a List: If you plan a few meals ahead of time and make a grocery list, you’ll avoid several back-and-forth trips to the store for one or two items. Plus, shopping with a list tends to save money because we’re less likely to impulse-buy.
- Include No-Cook Meals: Summer is a great time for no-cook meals. Pantry staples, like canned beans over some greens, can make an awesome and quick lunch. Because summer produce is so fresh and delicious, it’s perfect for simple and easy meals. Related: Healthy No-Cook Recipes
- Stock Your Pantry: A well-stocked pantry is so helpful if you’re trying to quickly get a meal on the table. Canned beans, whole grains like quinoa and brown rice, plus an array of herbs and spices are the staples of many basic meals. Learn More: How to Stock Your Pantry
- Consider a CSA: Community Supported Agriculture shares, or CSAs, provide an excellent way to support your local farmer, up your produce intake and enjoy seasonal fruits and vegetables. Some CSAs preselect your haul for the week, while others have you choose your own produce to take home. Either way, you’ll always have access to local produce and won’t have to constantly wonder what’s in season.
Week 1
How to Meal-Prep Your Week of Meals:
- Make Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 through 5.
- Prepare Greek Muffin-Tin Omelets with Feta & Peppers to have for breakfast throughout this week. Freeze 4 servings to have later this month.
Day 1
Breakfast (296 calories)
- 1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (268 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 cup blackberries
Lunch (430 calories)
- 1 serving Mason Jar Power Salad with Chickpeas & Tuna
P.M. Snack (131 calories)
- 1 large pear
Dinner (380 calories)
- 1 serving Grilled Salmon with Sweet Peppers
- ½ cup cooked brown rice
Daily Totals: 1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fat, 1,216 mg sodium
To make it 1,200 calories: Omit the almonds at A.M. snack and change P.M. snack to 1 plum.
To make it 2,000 calories: Increase to ⅓ cup almonds at A.M. snack, add ¼ cup dried walnut halves to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.
Day 2
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (282 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup blueberries
- 2 Tbsp. chopped walnuts
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (95 calories)
- 1 medium apple
Dinner (483 calories)
- 1 serving Herb-Grilled Chicken Frites
Daily Totals: 1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fat, 1,223 mg sodium
To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack.
To make it 2,000 calories: Add 3 Tbsp. natural peanut butter to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.
Day 3
Breakfast (285 calories)
- 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
- 1 medium peach
A.M. Snack (282 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup blueberries
- 2 Tbsp. chopped walnuts
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (163 calories)
- 1 medium peach
- 8 walnut halves
Dinner (449 calories)
- 1 serving Grilled Eggplant & Tomato Pasta
Daily Totals: 1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fat, 1,302 mg sodium
To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack and omit the peach at P.M. snack.
To make it 2,000 calories: Increase to 3 Tbsp. walnuts at A.M. snack, add 1 large pear to lunch, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Cucumber & Avocado Salad to dinner.
Day 4
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (234 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup blueberries
- 1 Tbsp. chopped walnuts
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (59 calories)
- 1 medium peach
Dinner (584 calories)
- 1 serving Grilled Chicken Tacos with Slaw & Lime Crema
- 1 serving Guacamole Chopped Salad
Daily Totals: 1,501 calories, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fat, 1,514 mg sodium
To make it 1,200 calories: Omit the walnuts at A.M. snack and omit the Guacamole Chopped Salad at dinner.
To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add ¼ cup walnut halves to P.M. snack.
Day 5
Breakfast (285 calories)
- 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
- 1 medium peach
A.M. Snack (275 calories)
- 1 cup low-fat plain Greek yogurt
- 1 Tbsp. chopped walnuts
- 1 cup blackberries
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (383 calories)
- 1 serving Chicken Caesar Pasta Salad
Meal-Prep Tip: Reserve 2 servings of the Chicken Caesar Pasta Salad to have for lunch on Days 6 and 7.
Daily Totals: 1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fat, 1,483 mg sodium
To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack and reduce to 20 almonds at P.M. snack.
To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving Cucumber & Avocado Salad to dinner.
Day 6
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (248 calories)
- ¼ cup unsalted dry-roasted almonds
- ½ cup blueberries
Lunch (383 calories)
- 1 serving Chicken Caesar Pasta Salad
P.M. Snack (119 calories)
- 1 (5-oz.) container low-fat plain Greek yogurt
- ¼ cup raspberries
Dinner (459 calories)
- 1 serving Spring Green Frittata
- 1 serving Guacamole Chopped Salad
Daily Totals: 1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fat, 1,305 mg sodium
To make it 1,200 calories: Omit the almonds at A.M. snack and omit the yogurt at P.M. snack.
To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast plus increase to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack.
Day 7
Breakfast (296 calories)
- 1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (268 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 cup blackberries
Lunch (383 calories)
- 1 serving Chicken Caesar Pasta Salad
P.M. Snack (135 calories)
- 1 plum
- 8 walnut halves
Dinner (439 calories)
- 1 serving Greek Salad with Edamame
- 1-oz. slice whole-wheat baguette
Daily Totals: 1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodium
To make it 1,200 calories: Omit the almonds at A.M. snack and omit the walnuts at P.M. snack.
To make it 2,000 calories: Add 1 large pear to breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.
Week 2
Day 8
Breakfast (320 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 2 Tbsp. chopped walnuts
A.M. Snack (268 calories)
- 1 cup blackberries
- ¼ cup unsalted dry-roasted almonds
Lunch (364 calories)
- 1 serving White Bean & Avocado Toast
- 1 (5-oz.) container low-fat plain Greek yogurt
- 1 plum
P.M. Snack (164 calories)
- ¼ cup walnut halves
Dinner (409 calories)
- 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Daily Totals: 1,524 calories, 97 g protein, 116 g carbohydrates, 34 g fiber, 86 g fat, 944 mg sodium
To make it 1,200 calories: Omit almonds at A.M. snack and change P.M. snack to 1 plum.
To make it 2,000 calories: Add 1 whole-wheat English muffin with 1½ Tbsp. natural peanut butter to breakfast and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 9
Breakfast (324 calories)
- 1 serving Spinach, Peanut Butter & Banana Smoothie
A.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (364 calories)
- 1 serving Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (215 calories)
- ½ cup raspberries
- 14 walnut halves
Dinner (391 calories)
- 1 serving Chicken & Veggie Fajitas
Daily Totals: 1,500 calories, 89 g protein, 118 g carbohydrates, 30 g fiber, 80 g fat, 1,224 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and reduce to 6 walnut halves at P.M. snack.
To make it 2,000 calories: Add 1 medium apple to breakfast, increase to ⅓ cup almonds at A.M. snack, add 1 medium peach to lunch, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.
Day 10
Breakfast (324 calories)
- 1 serving Spinach, Peanut Butter & Banana Smoothie
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (364 calories)
- 1 serving Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (324 calories)
- 1 cup blackberries
- 20 walnut halves
Dinner (442 calories)
- 1 serving Grilled Flank Steak with Tomato Salad
- 1-oz. slice whole-wheat baguette
Daily Totals: 1,517 calories, 83 g protein, 123 g carbohydrates, 34 g fiber, 83 g fat, 1,100 mg sodium
To make it 1,200 calories: Reduce to 5 walnut halves at P.M. snack and omit the baguette at dinner.
To make it 2,000 calories: Add 1 peach to breakfast, add ⅓ cup almonds to A.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 11
Breakfast (320 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 2 Tbsp. chopped walnuts
A.M. Snack (270 calories)
- 1 cup raspberries
- ¼ cup unsalted dry-roasted almonds
Lunch (364 calories)
- 1 serving Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (135 calories)
- 1 plum
- 8 walnut halves
Dinner (418 calories)
- 1 serving Greek Summer-Squash Grilled Pizza
Daily Totals: 1,507 calories, 82 g protein, 128 g carbohydrates, 30 g fiber, 82 g fat, 1,151 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and omit the almonds at A.M. snack.
To make it 2,000 calories: Increase to 4 Tbsp. walnuts at breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Cucumber & Avocado Salad to dinner.
Day 12
Breakfast (320 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 2 Tbsp. chopped walnuts
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (364 calories)
- 1 serving Spicy Slaw Bowls with Shrimp & Edamame
P.M. Snack (237 calories)
- 1 plum
- ¼ cup unsalted dry-roasted almonds
Dinner (518 calories)
- 1 serving Chicken Pesto Pasta with Asparagus
Meal-Prep Tip: Reserve 2 servings of the Chicken Pesto Pasta with Asparagus to have for lunch on Days 13 and 14.
Daily Totals: 1,502 calories, 96 g protein, 117 g carbohydrates, 32 g fiber, 77 g fat, 811 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and omit the almonds at P.M. snack.
To make it 2,000 calories: Add ⅓ cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 13
Breakfast (324 calories)
- 1 serving Spinach, Peanut Butter & Banana Smoothie
A.M. Snack (62 calories)
- 1 cup blackberries
Lunch (518 calories)
- 1 serving Chicken Pesto Pasta with Asparagus
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (408 calories)
- 1 serving Better-Than-Takeout Burgers with Sweet Potato Fries
Daily Totals: 1,518 calories, 83 g protein, 153 g carbohydrates, 34 g fiber, 70 g fat, 1,270 mg sodium
To make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie, reduce to ½ cup blackberries at A.M. snack, and change P.M. snack to ½ cup sliced cucumber.
To make it 2,000 calories: Add 30 almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 14
Breakfast (320 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
- 2 Tbsp. chopped walnuts
A.M. Snack (165 calories)
- 1 (5-oz.) container low-fat plain Greek yogurt
- 1 cup blackberries
Lunch (518 calories)
- 1 serving Chicken Pesto Pasta with Asparagus
P.M. Snack (64 calories)
- 1 cup raspberries
Dinner (412 calories)
- 1 serving Cobb Salad with Herb-Rubbed Chicken
Daily Totals: 1,479 calories, 98 g protein, 112 g carbohydrates, 31 g fiber, 76 g fat, 1,027 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and change A.M. snack to ½ cup sliced cucumber.
To make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add ⅓ cup almonds to P.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.