The 16 Best Weight Loss Programs for 2022

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. The programs featured in this article were selected based on the following criteria: nutritional quality sustainability effectiveness for weight loss additional health benefits supporting research This article looks at 16 of the best weight loss programs for 2022. Best overall 1. Mediterranean diet The Mediterranean diet is 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, added sugars and foods that have been heavily processed or refined are restricted (2Trusted Source). Although the diet 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). For example, one analysis of 16 studies showed that those who paired the Mediterranean diet with physical activity and calorie restriction lost significantly more weight than those in a control group (6Trusted Source). Plus, other research suggests that the Mediterranean Diet may help prevent chronic conditions like type 2 diabetes and heart disease (5Trusted Source, 7Trusted Source). For an easy resource to help get you started on the Mediterranean diet, check out “The Complete Mediterranean Cookbook,” which features a variety of delicious recipes and in-depth information about the diet. Shop for “The Complete Mediterranean Cookbook” online. 2. Plant-based diet Plant-based diets encourage you to eat foods from plants, including fruits, vegetables, nuts, seeds, oils, and legumes. Unlike vegan or vegetarian diets, most plant-based diets don’t eliminate meat or animal products entirely. However, these foods are only enjoyed in moderation and not generally considered to be the main focus of the diet (8Trusted Source). Plant-based diets are particularly rich in fiber — the parts of plant-based foods like fruits, vegetables, and whole grains that are resistant to digestion. Fiber helps keep you full between meals to promote weight loss (9Trusted Source, 10Trusted Source, 11Trusted Source). According to one review of 12 studies, people who followed a plant-based vegetarian diet lost an average of 4.5 pounds (2 kg) more than those who followed a non-vegetarian diet over 18 weeks (12Trusted Source). Another review of 32 studies found that plant-based diets were more effective for weight loss, compared with conventional diets, and even led to greater improvements in blood sugar control, cholesterol levels, and inflammation (13Trusted Source). To learn more about plant-based diets, check out the book “The Plant-Based Diet for Beginners” by Gabriel Miller, which offers a variety of resources, including recipes and shopping lists. Shop for “The Plant-Based Diet for Beginners” by Gabriel Miller online. Best for diabetes 3. Carb-restricted diet Carb-restricted diets are often recommended to help support blood sugar control and increase weight loss among those with type 2 diabetes (14Trusted Source). There are many types of carb-restricted diets, but most of them involve limiting the consumption of foods that are high in sugar or carbs, such as desserts, candy, bread, and pasta. Although some carb-restricted diets, such as the Atkins or ketogenic diet, also require significantly reducing your carb consumption to 20–50 grams per day, low carb diets are defined as any diet comprising less than 130 grams of carbs per day (15Trusted Source, 16Trusted Source). One study in 49 people with type 2 diabetes found that a low carb diet was more effective at improving blood sugar levels than a low fat diet. What’s more, it led to reductions in cholesterol and body mass index (BMI) after 3 months (17Trusted Source). Another study in 124 people with type 2 diabetes found that following a low carb, high fat diet was linked to improved blood sugar control and increased weight loss, compared with a control group (18Trusted SourceTrusted Source). If you want to learn more about carb-restricted diets, you can find valuable resources online, or check out this article to get you started. Shop for books on carb-restricted diets online. 4. Mayo Clinic diet The Mayo Clinic diet is an eating plan originally developed by experts at the Mayo Clinic, a nonprofit hospital system that’s considered to be a leader in medical research. The Mayo Clinic diet is focused on developing healthy habits like eating breakfast every day, exercising daily, and keeping a food journal. 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. 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 control (19Trusted Source, 20Trusted 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 that’s responsible for carrying sugar from your bloodstream into your cells (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted 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. Shop for books on the Mayo Clinic diet online.