The Mediterranean diet, the DASH diet, plant-based diets (vegetarian, vegan or flexitarian) and the MIND diet have all been shown to be beneficial for weight loss.
These diets also offer benefits that go beyond the scale. Studies have associated them with enhanced cognitive benefits, improved heart health, reduced risk of chronic disease, and improved longevity [1
However, regardless of what diet you follow, weight loss ultimately relies on energy input/output, meaning the number of calories consumed should be less than the calories burned. On average, it takes 3,500 calories to burn one pound, which means that both diet and exercise play important roles in weight loss. Other factors such as meal timing, sleep
, age, medications, and genetics also impact weight loss.