Best Diets For Weight Loss

If you’re shopping for the best diet for weight loss, it’s important to understand how weight loss works in general.

In simple terms, weight loss requires a calorie deficit: you need to burn more calories than you consume to shed pounds. That said, it's not always that easy. Various factors can impede weight loss efforts, even when an ostensible calorie deficit is in place. These include medications or medical conditions that can slow down metabolic rate such as hypothyroidism or PCOS, genetics, activity levels, hormonal changes, activity level, and other lifestyle factors like sleep and stress levels.

Regardless of the above and even if you find you're less responsive to cutting calories, being overly restrictive with your diet to achieve noticeable or quicker weight loss results can backfire. Eating too little can increase appetite or cravings, slow down metabolism further, result in harmful nutritional deficiencies and interfere with hormonal harmony: all of which can significantly increase the chance of rebound weight gain.

There are copious options to get from point A to point B (aka your goal weight). That said, there is no PERFECT diet, there's only what works best for you. It's crucial to make sure whatever approach you decide on is sustainable, fits into your lifestyle, considers your unique food preferences or medical needs, and doesn't consume your entire identity. The way you eat to lose weight, is the way you have to eat to maintain your weight: remember that before you commit to plan.

It can take a few weeks to notice results - in fact, most people feel the changes before they noticeable see them in the mirror on the scale. However, if after about a month you feel like you're not getting anywhere, or worse it's too hard to sustain, it's time to reevaluate the diet.

I might be biased, but my book The Core 3 Healthy Eating Plan combines researched-backed methodologies to find your healthiest, happiest weight. I wrote the book for those who struggle with dieting and their relationship with food, as well as body image. The healthiest diet considers all the above and prioritizes not just physical health, but mental health as well.

Another approach that can be effective for weight loss, although it's not technically a weight loss diet, is the Mediterranean Diet. It's balanced, heart-healthy, plant-based and easy to adopt.

High-fiber diets are also incredibly effective at leading to long-lasting weight loss. Fiber is a zero-calorie, carbohydrate that keeps you full, slows down digestion and balances blood sugar - as a result you can expect to eat less without feeling hungry. Aim for at least 25-30 grams of fiber to achieve desired results.

Macro or calorie counting is another approach that can be surprisingly effective. It might not seem like it, but macro and/or calorie counting can allow for freedom of food choices within the confines of a certain pre-determined caloric range or macro target zone. For this approach, I highly recommend working with a Registered Dietitian who can map out your specific and unique calorie and macronutrient needs.

Although the concept of mindful eating is not a weight loss diet, mindless eating is the most common cause of over-eating and weight gain. If you're constantly eating until every last bite of food is gone from your plate, then it's a sign the meal is not totally mindful. Mindless eating occurs when we are detached and distracted while eating. That said, practicing being present during meal/snack times by engaging senses and checking in with hunger and fullness cues can drastically help you eat less, or the right amount for your body. This means eat your food while sitting down at your dining table, not in front of your TV or computer. Further, don't stress how much you should eat and instead, focus on how much food your body needs to feel satisfied and content.