HomeAnswersWhich diet is best for weight loss?

Which diet is best for weight loss?

This question is about Nutrition
Sarah Achleithner
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 [1,2,3]. 
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, stress, age, medications, and genetics also impact weight loss.
an assortment of produce and pantry items displayed on a table

References:

  1. Martinez-Gonzalez, M. A., & Martin-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Current opinion in clinical nutrition and metabolic care, 19(6), 401–407. https://doi.org/10.1097/MCO.0000000000000316 
  2. Managing blood pressure with a heart-healthy diet. www.heart.org. (2021, June 8). Retrieved March 31, 2022, from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet 
  3. Tonstad, S., Butler, T., Yan, R., & Fraser, G. E. (2009). Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes care, 32(5), 791–796. https://doi.org/10.2337/dc08-1886