Weight Loss

15 Weight Loss Programs According To Science

August 11, 2021

Overview

Maintaining a healthy weight is essential for well-being and strength. So many weight loss programs are available it is hard to choose which one is fit for you. You may get confused about its efficacy does it really works, its benefits, and its side effects.

Ketogenic diets, Mediterranean diet, intermittent fasting, and others are famous for effective weight loss. But are these recommended by science and promote weight loss as they claim? Secondly, before following any weight loss diet, we must know its beneficial impacts on our health with adverse effects.

So we must know it is the right diet plan for us. Because all weight loss diet plans have some restrictions, too, which makes it not feasible for you. This article discusses some effective diet plans and answers your above questions.

1- Keto Diet

The ketogenic diet encourages low-carbs and high protein and fat intake. The ketogenic or keto diet has based on the process of ketosis. It is the fat-burning process initiated when the body runs out of glucose.

Carbohydrates are the primary source body uses to produce energy. A ketogenic diet allows a few or very low-carb intake, causing fat burning to produce energy instead of using glucose.

Diet Plan

The keto diet contains 75%of fats, 25% of proteins, and 5% of carbs. It includes:

Healthy fats
Eggs
Meat
Poultry
Seafood
Full-fat dairy
Nuts and seed
Leafy Greens
Low-carbs veggies
Berries

Avoid these foods:

Whole grains and cereals
Legumes
Starchy Vegetables
Fruit
Soft drinks
Candy
Milk
Processed Food

Weight Loss

The study and researches show the impressive weight loss in individuals on the keto diet. In one of those trials, overweight adults lose 26 pounds(12 kilos) and 5.8% of their fat in 24 weeks by using a keto diet plan. And the individuals on a restricted-calorie diet reduce 18 pounds(6 kilos) and 4.8% of their body weight.

Keto helps in weight loss with dramatic changes in the appetite. It naturally suppresses the appetite and aids people in eating less without restricting calories.

Health Benefits

The diet is beneficial for people with type-2 diabetes. It lowers the insulin and blood sugar level. The Keto diet also decreases the LDL cholesterol level and increases the HDL cholesterol. The other health benefits of the keto diet in the following medical conditions are:

Heart disease
Cancer
Alzheimer
Epilepsy
Parkison's Disease
Polycystic ovary syndrome
Brain injuries

Side Effects

Keto is a safe diet for people, but sometimes the keto flu is reported with diarrhea, constipation, and vomiting.

2- Mediterranean Diet

The Mediterranean diet includes food staples of the people who live around the Mediterranean region, especially in the 1960s in Italy and Greece. The studies show that people who live in those regions have a low risk of heart diseases.

It is a heart-healthy diet that emphasizes plant-based eating. The Mediterranean diet encourages physical activity such as exercise and healthy social gatherings sharing food with others.

Diet Plan

The Mediterranean diet includes:

Daily consumption of vegetables, fruits, whole grains, nuts, seeds, legumes, herbs, spices, and olive oil.
Eat often at least twice each week fish and seafood.
Eat moderate portions of poultry, eggs, cheese, and yogurt weekly.
Less often eat red meat and sweets.
Moderately use red wine.

Weight Loss

The Mediterranean diet shows beneficial effects for people with type-2 diabetes in weight loss and management. This way of eating may produce rapid weight loss. One study shows that people who follow the Mediterranean diet reduce 7.5 pounds( 3.4 kilos) and 2.74% body fat in four weeks.

In differentiation with a low-fat diet, the researcher found the Mediterranean diet effective in weight loss. It shows less efficacy against low-carb. But, the low-carb version of the Mediterranean diet is more effective than the low-carb diet and rapidly reduces weight.

Health Benefits

The Mediterranean diet exhibits the following health benefits.

Prevent heart disease and stroke
Keep you agile
Reducing the risk of Alzheimer's and Parkinson's disease
Increase longevity
Protecting against diabetes type-2

Side Effects

You may gain weight due to olive oil and nuts.
Too expensive to follow.
Time-consuming as to do cooking and grocery.
You may have low levels of calcium and iron.

3- Low-Carb Diet

A low-carb diet includes restricting calories from carb 50 to 130 gm per day. This diet restricting food contains carbohydrates found in sugary food, pasta, and bread. This diet is high in protein and fats, just like keto. But the ratio of carbs here is slightly higher than keto.

Diet Plan

The low-carb diet includes similar food as in keto diet, such as:

Meat
Eggs
Vegetables
Fruits
Nuts and seeds
High-fat dairy
Fats and oils
Beverages

Other foods include in a low-carb diet:

Tubers
Unrefined grains
Legumes
Dark Chocolate
Wine

Foods to avoid in a low-carb diet:

Sugar products
Refined Grains
Bread and pasta.
Highly processed food.
Diet or low-fat products.

Weight Loss

The study was on a trial that lasted between eight weeks and 24 months. The result shows impressive weight loss as often in the low-fat diet.

In another trial, the people on a non-restricted calorie and low-carb diet show more weight loss than those who eat a restricted-calorie fat diet.

Health Benefits

Reverse the type-2 diabetes
Reduces the risk of heart disease
Improve blood sugar and cholesterol level
Reverse polycystic ovary syndrome
Reduces acne problem
Reduce the risk of migraines, Alzheimer's, and Parkinson's disease and improve mental health.
Reduces heartburn
Use in brain cancer treatment
Reduces the risk of cancer
Increases longevity

Side Effects

You may experience the following symptoms:

Constipation
Headache
Muscles Cramps

4- Intermittent Fasting

Intermittent fasting includes time-restricted eating for weight loss. Intermittent fasting divides the 24 hours into eating window and fasting time. They eat for 8 hours and fast for 16 hours, alternate days, or two to three days a week.

Diet Plan

The diet plan is divided into three well-defined time windows:

Fasting window
Eating window
Fasting window

When you wake up with the fasting window, you can hydrate yourself with water and sugar-free tea or coffee. The eating window starts at noon with healthy lunch with green, protein, and fibers. Then snack on low-carb at 3 pm with moderate protein and fat. Try to have dinner early in the evening till 8 pm and then fast from bedtime till the morning.

Weight Loss

Intermittent fasting shows more effective and rapid weight loss. The study shows that individuals who do 16:8 hours fasting or alternate-day fasting reduce weight more than those who eat low-carb or low-fat diets.

The clinical trials show that alternate-day fasting or compulsive calorie restriction reduces fats and helps in weight loss with more lean muscle mass than those who eat a low-calorie diet every day.

Health Benefits

It reduces insulin resistance, lowers the blood sugar level, and reduces the risk of type-2 diabetes.
It reduces the inflammation that is the key to many chronic diseases.
It reduces LDL cholesterol, blood triglycerides, and inflammatory markers and improves heart health.
It reduces the risk of cancer in animal studies.
It shows anti-ageing in rats.

Side Effects

The person may suffer from hunger, the most common side effect of intermittent fasting. Most people can not fast for several hours or eat a few calories on an alternate day.

5- Paleo Diet

The Paleo diet has derived from the palaeolithic, hunter-gatherer diet, caveman diet, and stone-age diet. This diet emphasizes the food eaten by the ancestors.

The modern paleo diet gained fame and popularity that includes more healthy food. The Paleo diet encourages consuming natural food that improves metabolism and prevents metabolic disorders.

Diet Plan

The Paleo diet allows the intake of:

Meat
Fish and seafood
Eggs
Vegetables
Fruits
Tubers
Nuts and seeds
Healthy fats and oils
Salt and spices
Tea and coffee
Dark chocolate

Foods restricted by the Paleo diet

Whole Grains
Legumes
Dairy
Sugar products
Trans fats
Artificial sweeteners
Highly-processed food
Vegetable oils

Weight Loss

In the clinical trial of 12-week, people with diabetes on the non-restricting calorie Paleo diet with one-hour physical activity three times a week. The result shows a reduction of 16 pounds( 7.1 kilos) and 1% of HbA1c.

Another study was conducted in 2019 with eleven people on the paleo diet. The result shows nine out of eleven people reduce more weight than those who eat a regular diet.

Health Benefits

The paleo diet increases insulin sensitivity and reduces blood sugar levels.
The paleo diet lowers LDL cholesterol levels, increases HDL cholesterol and triglyceride levels, and improves heart health.
The paleo diet boost energy as it is low on the glycemic index.
The paleo diet reduces inflammation and reduces the risk of chronic disease.

Side Effects

The Paleo diet may cause calcium and vitamin D deficiency, affecting bone health. Also, saturated fat and protein consumed in high amounts may increase the risk of kidney and heart disease and some cancers.

6- DASH Diet

Diet Approaches to Stop Hypertension or DASH is a diet designed for people who want to prevent or treat hypertension. The diet created by researchers noticed less hypertension in people who followed a plant-based diet vegan, or vegetarian diet.

Diet Plan

Dash diet is rich in:

Vegetables 4 to 5 servings per day
Fruits 4 to 5 servings per day
Grains 6 to 8 servings per day
Legumes and nuts 4 to 5 servings a week
Low-fat dairy 2 to 3 servings per day
Lean meat (poultry and fish) 6-ounce servings or fewer a day
Oils and Fats 2 to 3 servings a day
Dessert and sweets 5, or fewer servings a week

The DASH diet restricts

Salt intake
Sugar
Saturated fat
Red meat

Weight Loss

DASH has designed to lower high blood pressure and decrease the risk of heart disease. But, it shows weight loss in people combined with a calorie-restricted diet. The review of the trial of 13 weeks shows DASH led to more weight loss reduction compared to controlled diets.

An eight-week trial with people having fatty liver disease shows that participants who eat a calorie-restricted diet shed 8 pounds (4.8 kilos). While those who ate a controlled calorie-restricted diet shed 3 pounds (2.5 kilos).

Health Benefits

The primary aspect of DASH is to lower blood pressure and prevent heart disease. The other health benefits are:

May aid weight loss
Decrease cancer risk
Lower metabolic syndrome risk
Lower diabetes risk

Side Effects

It is hard to maintain and not appropriate for everyone. Too little salt may increase the risk of heart disease, insulin resistance, and fluid retention.

7- Vegetarian Diet

The vegetarian diet has based on plant-eating and abstaining from eating meat, poultry, and fish. But, with few exceptions, vegan includes some animal products.

People adopt a vegetarian diet due to some religious reasons or personal issues. Or some ethical issues like animal rights.

Diet Plan

The vegetarian diet is rich in legumes, grains, nuts, seeds, healthy fats, plant-based protein, and vegetables. The vegetarian diet completely eliminates meat, poultry, and fish. Still, it allows eggs and dairy that help to classify them into the following types:

Lacto-ovo-vegetarian diet: allows eggs and dairy.
Lacto-vegetarian diet: enables dairy products to.
Ovo-vegetarian diet: allows eggs.
Pescetarian diet: allows fish, eggs, and dairy products.

Weight loss

A review of the 12 trials shows vegetarian people may experience 4.5 more pounds (2 kilos) of weight loss over the 18 weeks than non-vegetarians. This review of vegetarian diet trials suggests that plant-based eating may reduce weight effectively.

Similarly, a six-month study with 74 people having type-2 diabetes following a vegetarian diet shows twice the reduction in weight as on the low-carb diet.

Health Benefits

In addition to weight loss, the vegetarian diet may exhibit the following health benefits:

It may reduce the risk of cancer.
A vegetarian diet may stabilize sugar levels and may prevent diabetes type-2.
A vegetarian diet promotes heart health and reduces LDL cholesterol and triglycerides levels.

Side Effects

The vegetarian diet abstains from eating meat, fish, poultry, eggs, and dairy products. It may cause a deficiency of micronutrients like:

Calcium
Vitamin D
Omega-3 acids
Zinc
Selenium
Iron
Vitamin B12
Protein

8- Vegan Diet

It is a sub-type vegetarian diet that emphasizes plant-based eating and excludes all animal fats and products. It is becoming popular, and people follow a vegan diet for ethical reasons, such as animal rights or health reasons.

Diet Plan

Vegan staple includes vegetables, grains, legumes, nuts, seeds, and fruit. It also includes plant-based replacements for animal products like:

Tofu
Tempeh
Seitan
Calcium-fortified plant milk
Yogurt, nutritional yeast
Algae

They provide the essential proteins, B12, calcium, vitamin D, and iodine.

Weight loss

Vegan tends to be slim and have low BMI than non-vegan. In a 16-week trial, 122 obese adults following a low-fat vegan diet show an average of 14 pounds (6.4 kilos) weight loss, reducing 10% of their fat and improving insulin sensitivity.

One six-month trial that compares different types of non-calorie restricted plant-based diets. It shows effective weight loss in participants who ate a vegan diet.

Health Benefits

A vegan diet has the potential for effective weight loss and a wide array of other health benefits.

It helps lower the blood sugar level and increases insulin sensitivity.
It keeps your heart healthy and reduces LDL cholesterol levels.
It reduces 15% of the risk of cancer.
Reduce the pain, swelling of joints, and morning stiffness in arthritis.
It improves kidney function.
It reduces the risk of Alzheimer's disease.

Side Effect

It may cause a deficiency of vitamin B12 and vitamin D.
It may increase the risk of depression.
It may increase the risk of developing an eating disorder.
It may produce hormonal disturbance and an improper menstrual cycle.

9- Zone Diet

The zone diet was proposed by Dr.Barry Sears, an American biochemist, more than 30 years ago. The diet emphasizes low-index carbohydrates, lean protein, and unsaturated fats.

It follows a specific ratio of 40% carbs, 30% protein, and 30% fat.

Diet Plan

There are two ways to follow a zone diet:

The hand-eye method
Using zone block food

In the hand-eye method, you eat five meals after every five hours. The plate is divided into three portions: protein, carbohydrates, and fats.

Zone food block allows you to personalize your diet by calculating how many grams of carbs, proteins, and fat per day. It includes:

Lean protein
Fish
Vegetarian protein
Low-fat cheese
Milk
Yogurt
Avocado
Nuts
Tahini
Oils
Fruits
Vegetables
Grains

The Zone diet restricts:

High-sugar fruits
High-starchy vegetables
Refined food
Soft drinks
Coffee
Tea

Weight Loss

A six-month trial of 96 obese women who follow a non-restricted calorie Zone diet shows a weight loss of 15 pounds (6.7 kilos). That is more for those who follow a high-carb, high-fiber diet.

A little research has been published on the Zone diet's effect on weight. Perhaps it causes effective weight loss with omega-3 supplements.

Health Benefits

It may reduce triglyceride levels and improves heart health. The diet reduces the risk of heart disease and diabetes has not been supported by research yet.

Side Effect

It may cause a deficiency of calcium, vitamin C, and folic acid.
It may increase the risk of kidney disease.
It is an inflexible and expensive diet.
It is too hard to maintain the diet for the long term.

10. WW (Weight Watchers)

WW uses a simplified calorie-counting system personalized based on age, weight, height, and sex to help in weight loss in a healthy way. The diet plan has been designed into value points known as the SmartPoints system.

The SmartPoints system assigns different point values to food based on its calorie, fat, protein, and sugar content.

Diet Plan

WW recommends eating the following:

Lean protein: skinless chicken, egg, tofu, fish, shellfish, non-fat yogurt
Non-starchy vegetables: broccoli, asparagus, greens, cauliflower, pepper
Healthy carbohydrates: sweet potato, brown rice, oatmeal, whole-grains products
Healthy fats: avocado, olive oil, nuts

WW restricts the following food intake:

Sugary drinks
Potato chips
Processed meats
Candy
Cakes and cookies

Weight Loss

In a 2016 trial, adults with prediabetes reduce 5.5% weight of their body by following the Weight Watcher point plan. It is a 0.2% loss more than people who follow a diet based on the National Diabetes Education Program guideline.

A study of 297 overweight adults who follow the Weight Watchers online program shows a loss of 6 pounds (3 kilos) in three months.

In the 2005 A to Z trial, people who followed the Weight Watchers diet lost 7 pounds (3 kilos) in one year. Similar weight loss to participants who follow Atkins, Ornish(low-fat plant base), or Zone (high protein) diet.

Health Benefits

In 2016 trials with prediabetes, people who followed the WW diet increased HbA1c and HDL cholesterol. More than those who follow diabetes recommended diet.

Side Effects

The short-term effects may be gas and gastrointestinal disturbance. It also may cause an eating disorder as a long-term effect.

11- Atkins Diet

The Atkins diet is a low-carb diet developed by the physician Dr. Robert C Atkins in 1960. The diet emphasizes protein and fats while restricting carbohydrates.

Diet Plan

The Atkins diet splits into 4-different phases.

Phase-1 (Introduction): Eat under 20 grams per day of carbs for two weeks with high-protein and high-fat. It initiates weight loss.
Phase-2 (Balancing): Slowly add more fat like nuts, low-carb vegetables, and small amounts of fruits Back to your diet.
Phase-3 (Fine-tuning): Add more carbs to your diet to slow down weight loss. You are near to your goal weight.
Phase-4 (Maintenance): Here, you can eat as much as healthy carbs; now, your body tolerates it without gaining weight.

Atkins diet ensures the intake of:

Meats
Seafood and fatty fish
Eggs
Low-carb vegetables
Full-fat dairy
Nuts and seed
Healthy fats
Coffee and green tea

Avoid foods while following the Atkin diet:

Sugar products
Grains
Vegetable oil
Trans-fats
High-carb
Vegetables and fruits
Starches
Legumes
Diet or low-fat food

Weight Loss

The 20 studies show that a low-carb diet without limiting calories is effective for weight loss. Nine of the ten clinical trials show that the Atkins Diet effective short-term weight loss in less than six months and six of eight show long-term weight loss (more than 12 months).

Health benefits

The Atkins diet plan can improve or prevent metabolic syndrome, diabetes, high blood pressure, diabetes, and cardiovascular system.

Side Effects

Some side effects may occur in phase 1 of the Atkin Diet.

Headache
Dizziness
Weakness
Fatigue
Constipation

12- Dukan Diet

This diet claims to produce rapid, permanent weight loss without hunger. It is a high-protein and low-carb weight loss diet. Dr. Dukan created this diet in 1970. The diet splits into 4-different phases.

Diet Plan

The Dukan diet has the following four phases:

Attack Phase (1-7 Days): The diet starts by eating lean protein plus 1.5 tablespoons of oat bran per day.
Cruise Phase (1-12 Months): Eat lean protein and non-starchy veggies on alternate days. Plus 2 tablespoons of oat bran per day.
Consolidation Phase (5 Days for every pound lost in phase 1 and 2): Unlimited lean protein and veggies with some carbs and fats, one day of slim protein weekly. Plus 2.5 tablespoons of oat bran daily.
Stabilization Phase (Indefinite): Follow the consolidation phase guidelines but loosen the rule till your weight remains stable. Oat bran has increased to 3 tablespoons per day.

The Dukan diet emphasizes protein-rich foods in the attack phase and protein with vegetables in the second phase. In addition to limited portions of carbs and fats in the third phase with loosening guidelines to the fourth phase.

Weight Loss

One study of Polish women follows the Dukan diet, eating 1000 calories and 100 grams of protein per day, losing 33 pounds (15 kilos) in 8-10 weeks.

Health Benefits

Dukan diet may reduce triglyceride and cholesterol levels and improve heart health. It may also prevent the risk of diabetes type-2.

Side Effects

The Dukan diet may harm people with kidney problems, gout, and liver disease. It may also decline bone health.

13- The South Beach Diet

The diet was created in the mid-1990s by Dr. Authur Agatston, a Florida-based cardiologist. It is a low-carb diet that allows the intake of lean meat, unsaturated fats, and low-glycemic-index carbs.

Dr. Authur creates a diet for overweight, diabetic, and prediabetic individual to lose weight. The diet also reduces the risk of heart disease.

Diet Plan

The South Beach diet splits into three phases, two for weight loss and one for maintenance.

Phase-1 (1-14 days): Consume three meals per day containing lean protein, non-starchy vegetables, and a small amount of healthy fats and legumes. You may lose 8-13 pounds ( 3.5-6 kilos) in this phase.

Phase-2: It begins on day 15 to the weeks until the goal weight has been achieved. All the foods of phase 1 are allowed with a limited portion of fruits and healthy carbs. You may lose 1-2 pounds(0.5-1 kilo) per week.

Phase 3: After achieving the desired weight, you are on phase 3. The guideline of phase 2 follows in this phase with no food limitations. If you overindulge and start overweight, then return to phase 1.

Weight Loss

In one study, overweight and obese people follow The South Beach diet for 12 weeks. The result shows they lost 11 pounds(5.2 kilos) and 2 inches(5.1 cm) around their waist.

Health Benefits

The South Beach diet improves heart health and reduces insulin levels. The diet encourages the daily intake of nuts, eggs, seeds, and extra virgin olive oil to protect heart health.

Side Effects

Restricting the carbs, you may experience the symptoms that appear in ketosis.

Nausea
Headache
Dizzyness
Dehydration
Bad smell
Mental fatigue

14- Ornish Diet

Ornish is a healthy diet plan that helps to reduce weight and reverse chronic disease. The diet is a low-fat, lacto-ovo-vegetarian diet filled with fruits, veggies, whole grains, and legumes.

The Ornish diet has created by Dr. Dean Ornish, a physician, researcher, and founder of the Preventive Medicine Institute in California.

Diet Plan

The Ornish Diet is easy to follow and straightforward; it includes :

Vegetables
Fruits
Whole grains
Nuts and seeds
Legumes

The Ornish is a low-fat vegetarian diet it excludes the following foods :

Meat, poultry, and fish
Egg yolk
Refined carbohydrates
Saturated fats
Dairy products (in excess)
Alcohol And caffeine ( in excess)

Weight Loss

One study in 20 people who follow the Ornish diet for one year shows an average weight loss of 7.5 pounds(3.3 kg). It is more than other popular diets like Atkins, Weight Watcher, and the Zone diet.

Another one-year study found that 76 participants who followed the Ornish diet lost 5 pounds(2.2 kg).

Health Benefits

In addition to weight loss, the Ornish diet may help to prevent several diseases like:

It lowers the risk of heart disease.
It may reduce the risk of several types of cancers such as stomach, colorectal, prostate, and breast cancer.
The Ornish diet reduces triglyceride and LDL cholesterol levels and improves heart health.

Side Effects

The Ornish diet may cause nutritional deficiencies like:

Iron
Omega-3 fats
Protein
Vitamin B12
Calcium
Zinc

It is hard to follow the Ornish diet in the long term for some people.

15- Low-Carb High-Fat Diet(LCHF)

LCHF is an umbrella term for diet plans that reduce carbs and high fat. This way of eating is also known as Banting Diet. The famous British man William Banting become popular by reducing weight with LCHF.

LCHF emphasizes low-carb, high-fat, and moderate protein. It includes unprocessed foods like eggs, fish, and low-carb vegetables and discourages highly processed, packaged food items.

Diet Plan

The LCHF diet plan includes:

Eggs
Oil
Fish
Meat and poultry
Full-fat dairy
Non-starchy vegetables
Avocado
Berries
Nuts and seed
Condiments

Food to avoid on LCHF:

Grains and starch
Sugary drinks
Sweeteners
Starchy vegetables
Fruits
Alcohol beverages
Diet and low-fat items
Highly processed food

Weight Loss

LCHF is very effective for weight loss, epically belly fat. A study shows that 88% of participants LCHF diet lost more than 10% of their initial weight, and they kept it for one year.

A review showed that people who follow the LCHF diet of fewer than 50 grams of carbs per day achieve a long-term weight reduction. Then the people who follow only a low-fat diet.

Health Benefits

LCHF may benefit several health conditions:

The diabetes LCHF diet reduces sugar levels and decreases the need for blood sugar medications.
Neurological disease LCHF diet improves cognitive functioning in a patient with Alzheimer's disease.
Heart Disease LCHF can lower inflammation, reduce body fat and improve blood markers related to heart disease.