9 Popular Weight Loss

Diets Reviewed
There are many weight loss diets out there.

Some focus on reducing your appetite, while others restrict calories, carbs, or fat.

Since all of them claim to be superior, it can be hard to know which ones are worth
trying.

The truth is that no one diet is best for everyone — and what works for you may not
work for someone else.

This article reviews the 9 most popular weight loss diets and the science behind them.
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1. The Paleo Diet

The paleo diet claims that you should eat the same foods that your hunter-gatherer
ancestors ate before agriculture developed.

The theory is that most modern diseases can be linked to the Western diet and the
consumption of grains, dairy, and processed foods.

While it's debatable whether this diet really provides the same foods your ancestors
ate, it is linked to several impressive health benefits.

How it works: The paleo diet emphasizes whole foods, lean protein, vegetables,
fruits, nuts, and seeds, while discouraging processed foods, sugar, dairy, and grains.
Some more flexible versions of the paleo diet also allow for dairy like cheese and
butter, as well as tubers like potatoes and sweet potatoes.

Weight loss: Several studies have shown that the paleo diet can lead to significant
weight loss and reduced waist size (1Trusted Source, 2Trusted Source, 3Trusted
Source, 4Trusted Source).

In studies, paleo dieters automatically eat much fewer carbs, more protein, and 300–
900 fewer calories per day (1Trusted Source, 2Trusted Source, 3Trusted
Source, 4Trusted Source).

Other benefits: The diet seems effective at reducing risk factors for heart disease,
such as cholesterol, blood sugar, blood triglycerides, and blood pressure (5Trusted
Source, 6Trusted Source, 7Trusted Source).

The downside: The paleo diet eliminates whole grains, legumes, and dairy, which are
healthy and nutritious.

SUMMARYThe paleo diet emphasizes whole foods but bans grains and dairy. Its multiple
health benefits include weight loss.

2. The Vegan Diet

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The vegan diet restricts all animal products for ethical, environmental, or health
reasons.

Veganism is also associated with resistance to animal exploitation and cruelty.

How it works: Veganism is the strictest form of vegetarianism.

In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products,
such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3.

Weight loss: A vegan diet seems to be very effective at helping people lose weight —
often without counting calories — because its very low fat and high fiber content may
make you feel fuller for longer.

Vegan diets are consistently linked to lower body weight and body mass index (BMI)
compared to other diets (8Trusted Source, 9Trusted Source, 10Trusted
Source, 11Trusted Source, 12Trusted Source).

One 18-week study showed that people on a vegan diet lost 9.3 pounds (4.2 kg) more
than those on a control diet. The vegan group was allowed to eat until fullness, but the
control group had to restrict calories (13Trusted Source).

However, calorie for calorie, vegan diets are not more effective for weight loss than
other diets (14Trusted Source).

Weight loss on vegan diets is primarily associated with reduced calorie intake.

Other benefits: Plant-based diets are linked to a reduced risk of heart disease, type 2
diabetes, and premature death (15Trusted Source, 16Trusted Source, 17Trusted
Source, 18Trusted Source, 19Trusted Source).

Limiting processed meat may also reduce your risk of Alzheimer's disease and dying
from heart disease or cancer (20Trusted Source, 21Trusted Source, 22Trusted
Source, 23Trusted Source, 24Trusted Source).

The downside: Because vegan diets eliminate animal foods completely, they may
be low in several nutrients, including vitamin B12, vitamin D, iodine, iron, calcium,
zinc, and omega-3 fatty acids (25Trusted Source, 26Trusted Source, 27Trusted
Source, 28Trusted Source, 29Trusted Source).
SUMMARYVegan diets exclude all animal products. They may cause weight loss due to lower
calorie intake while reducing your risk of several diseases.

3. Low-Carb Diets
Low-carb diets have been popular for decades — especially for weight loss.

There are several types of low-carb diets, but all involve limiting carb intake to 20–
150 grams per day.

The primary aim of the diet is to force your body to use more fats for fuel instead of
using carbs as a main source of energy.

How it works: Low-carb diets emphasize unlimited amounts of protein and fat while
severely limiting your carb intake.

When carb intake is very low, fatty acids are moved into your blood and transported
to your liver, where some of them are turned into ketones.

Your body can then use fatty acids and ketones in the absence of carbs as its primary
energy source.

Weight loss: Numerous studies indicate that low-carb diets are extremely helpful for
weight loss, especially in overweight and obese individuals (30Trusted
Source, 31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).

They seem to be very effective at reducing dangerous belly fat, which can become
lodged around your organs (35Trusted Source, 36Trusted Source).

People on very low-carb diets commonly reach a state called ketosis. Many studies
note that ketogenic diets lead to more than twice the weight loss than a low-fat,
calorie-restricted diet (35Trusted Source, 37Trusted Source, 38Trusted
Source, 39Trusted Source).

Other benefits: Low-carb diets tend to reduce your appetite and make you feel less
hungry, leading to an automatic reduction in calorie intake (40Trusted
Source, 41Trusted Source).

Furthermore, low-carb diets may benefit many major disease risk factors, such as
blood triglycerides, cholesterol levels, blood sugar levels, insulin levels, and blood
pressure (34Trusted Source, 42Trusted Source, 43, 44Trusted Source, 45Trusted
Source).

The downside: Low-carb diets do not suit everyone. Some feel great on them while
others feel miserable.

Some people may experience an increase in “bad” LDL cholesterol (46Trusted

Source).

In extremely rare cases, very low-carb diets can cause a serious condition called
ketoacidosis. This condition seems to be more common in lactating women and can be
fatal if left untreated (47Trusted Source, 48Trusted Source, 49Trusted
Source, 50Trusted Source).

However, low-carb diets are safe for the majority of people.

SUMMARYLow-carb diets severely limit carb intake and push your body to use fat for fuel.
They aid weight loss and are linked to many other health benefits.

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4. The Dukan Diet
The Dukan diet is a high-protein, low-carb weight loss diet split into four phases —
two weight loss phases and two maintenance phases.

How long you stay in each phase depends on how much weight you need to lose.
Each phase has its own dietary pattern.

How it works: The weight loss phases are primarily based on eating unlimited high-
protein foods and mandatory oat bran.

The other phases involve adding non-starchy vegetables followed by some carbs and
fat. Later on, there will be fewer and fewer pure protein days to maintain your new
weight.

Weight loss: In one study, women following the Dukan diet ate about 1,000 calories
and 100 grams of protein per day and lost an average of 33 pounds (15 kg) in 8–10
weeks (51Trusted Source).

Also, many other studies show that high-protein, low-carb diets may have major
weight loss benefits (52Trusted Source, 53Trusted Source, 54Trusted
Source, 55Trusted Source).

These include a higher metabolic rate, a decrease in the hunger hormone ghrelin and
an increase in several fullness hormones (56Trusted Source, 57Trusted
Source, 58Trusted Source, 59Trusted Source).

Other benefits: Apart from weight loss, there are no recorded benefits of the Dukan
diet in scientific literature.

The downside: There is very little quality research available on the Dukan diet.
The Dukan diet limits both fat and carbs — a strategy not based on science. On the
contrary, consuming fat as part of a high-protein diet seems to increase metabolic rate
compared to both low-carb and low-fat diets (60Trusted Source).

What’s more, fast weight loss achieved by severe calorie restriction tends to cause
significant muscle loss (61Trusted Source).

The loss of muscle mass and severe calorie restriction may also cause your body to
conserve energy, making it very easy to regain the weight after losing it (62Trusted
Source, 63Trusted Source, 64Trusted Source, 65Trusted Source).

SUMMARYThe Dukan diet has not been tested in quality human studies. The diet may cause
weight loss, but it also may slow down your metabolism and make you lose muscle mass along
with fat mass.

5. The Ultra-Low-Fat Diet

An ultra-low-fat diet restricts your consumption of fat to under 10% of daily calories.

Generally, a low-fat diet provides around 30% of its calories as fat.

Studies reveal that this diet is ineffective for weight loss in the long term.

Proponents of the ultra-low-fat diet claim that traditional low-fat diets are not low
enough in fat and that fat intake needs to stay under 10% of total calories to produce
health benefits and weight loss.

How it works: An ultra-low-fat diet contains 10% or fewer calories from fat. The diet
is mostly plant-based and has a limited intake of animal products (66Trusted Source).

Therefore, it's generally very high in carbs — around 80% of calories — and low in
protein — at 10% of calories.
Weight loss: This diet has proven very successful for weight loss among obese
individuals. In one study, obese individuals lost an average of 140 pounds (63 kg) on
an ultra-low-fat diet (67Trusted Source).

Another 8-week study with a diet containing 7–14% fat showed an average weight
loss of 14.8 pounds (6.7 kg) (68Trusted Source).

Other benefits: Studies suggest that ultra-low-fat diets can improve several risk
factors for heart disease, including high blood pressure, high cholesterol, and markers
of inflammation (69Trusted Source, 70Trusted Source, 71, 72Trusted
Source, 73Trusted Source, 74Trusted Source).

Surprisingly, this high-carb, low-fat diet can also lead to significant improvements in
type 2 diabetes (75Trusted Source, 76Trusted Source, 77Trusted Source, 78Trusted
Source).

Furthermore, it may slow the progression of multiple sclerosis — an autoimmune

disease that affects your brain, spinal cord, and optic nerves in the eyes (79Trusted
Source, 80Trusted Source).

The downside: The fat restriction may cause long-term problems, as fat plays many
important roles in your body. These include helping build cell membranes and
hormones, as well as helping your body absorb fat-soluble vitamins.

Moreover, an ultra-low-fat diet limits intake of many healthy foods, lacks variety, and
is extremely hard to stick to.

SUMMARYAn ultra-low-fat diet contains less than 10% of its calories from fat. It can cause
significant weight loss and may also have impressive benefits for heart disease, type 2 diabetes,
and multiple sclerosis.

6. The Atkins Diet

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The Atkins diet is the most well-known low-carb weight loss diet.

Its proponents insist that you can lose weight by eating as much protein and fat as you
like, as long as you avoid carbs.

The main reason why low-carb diets are so effective for weight loss is that they
reduce your appetite.

This causes you to eat fewer calories without having to think about it (32Trusted
Source, 40Trusted Source).

How it works: The Atkins diet is split into four phases. It starts with an induction
phase, during which you eat under 20 grams of carbs per day for two weeks.

The other phases involve slowly reintroducing healthy carbs back into your diet as
you approach your goal weight.

Weight loss: The Atkins diet has been studied extensively and found to lead to faster
weight loss than low-fat diets (52Trusted Source, 81Trusted Source).

Other studies note that low-carb diets are very helpful for weight loss. They are
especially successful in reducing belly fat, the most dangerous fat that lodges itself in
your abdominal cavity (30Trusted Source, 31Trusted Source, 32Trusted
Source, 33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source).

Other benefits: Numerous studies show that low-carb diets, like the Atkins diet, may
reduce many risk factors for disease, including blood triglycerides, cholesterol, blood
sugar, insulin, and blood pressure (34Trusted Source, 42Trusted
Source, 43, 44Trusted Source, 45Trusted Source).
Compared to other weight loss diets, low-carb diets also better improve blood sugar,
“good” HDL cholesterol, triglycerides, and other health markers (52Trusted
Source, 81Trusted Source).

The downside: As do other very low-carb diets, the Atkins diet is safe and healthy for
most people but may cause problems in rare cases.

SUMMARYThe Atkins diet is a low-carb weight loss diet. It's effective for weight loss but also
has benefits for many other disease risk factors.

7. The HCG Diet

The HCG diet is an extreme diet meant to cause very fast weight loss of up to 1–2
pounds (0.45–1 kg) per day.

Its proponents claim that it boosts metabolism and fat loss without inducing hunger
(82Trusted Source, 83Trusted Source).

HCG (human chorionic gonadotropin) is a hormone present at high levels during early
pregnancy.

It tells a woman's body it's pregnant and maintains the production of hormones that
are important for fetal development. It has also been used to treat fertility issues
(84Trusted Source).

How it works: The diet is split into three phases. During the first phase, you begin
taking HCG supplements.

During the second phase, you follow an ultra-low-calorie diet of only 500 calories per
day, along with HCG supplement drops, pellets, injections, or sprays. The weight loss
phase is prescribed for 3–6 weeks at a time.
In the third phase, you stop taking HCG and slowly increase your food intake.

Weight loss: The HCG diet does cause weight loss, but multiple studies conclude that
the weight loss is due to the ultra-low-calorie diet alone — not the HCG hormone
(82Trusted Source, 85Trusted Source, 86Trusted Source, 87Trusted Source).

Furthermore, HCG was not found to reduce hunger.

Other benefits: Aside from weight loss, there are no documented benefits of the
HCG diet.

The downside: Like most other ultra-low-calorie diets, the HCG diet may cause
muscle loss, which results in a reduced ability to burn calories (61Trusted Source).

Such severe calorie restriction further reduces the number of calories your body burns.
This is because your body thinks it's starving and therefore attempts to preserve
energy (63Trusted Source).

In addition, most HCG products on the market are scams and don't contain any HCG.
Only injections are able to raise blood levels of this hormone.

Moreover, the diet has many side effects, including headaches, fatigue, and
depression. There is also one report of a woman developing blood clots, most likely
caused by the diet (83Trusted Source).

The FDA disapproves of this diet, labeling it dangerous, illegal, and fraudulent
(88Trusted Source).

SUMMARYThe HCG diet is a rapid weight loss diet. It's not based on any scientific evidence
and may reduce metabolic rate and cause muscle loss, headaches, fatigue, and depression.
8. The Zone Diet
The Zone Diet is a low-glycemic load diet that has you limit carbs to 35–45% of daily
calories and protein and fat to 30% each (89Trusted Source).

It recommends eating only carbs with a low glycemic index (GI).

The GI of a food is an estimate of how much it raises your blood glucose levels after
consumption.

The Zone Diet was initially developed to reduce diet-induced inflammation, cause
weight loss, and reduce your risk of chronic diseases (89Trusted Source).

How it works: The Zone Diet recommends balancing each meal with 1/3 protein, 2/3
colorful fruits and veggies, and a dash of fat — namely monounsaturated oil, such as
olive oil, avocado, or almonds.

It also limits high-GI carbs, such as bananas, rice, and potatoes.

Weight loss: Studies on low-GI diets are rather inconsistent. While some say that the
diet promotes weight loss and reduces appetite, others show very little weight loss
compared to other diets (90Trusted Source, 91Trusted Source, 92Trusted
Source, 93Trusted Source).

Other benefits: The greatest benefit of this diet is a reduction in risk factors for heart
disease, such as reduced cholesterol and triglycerides (92Trusted Source, 94Trusted
Source, 95Trusted Source, 96Trusted Source, 97Trusted Source).

One study suggests that the Zone Diet may improve blood sugar control, reduce waist
circumference, and lower chronic inflammation in overweight or obese individuals
with type 2 diabetes (98Trusted Source).
The downside: One of the few drawbacks of this diet is that it limits the consumption
of some healthy carb sources, such as bananas and potatoes.

SUMMARYThe Zone Diet is a low-GI diet. Studies on its weight loss benefits are inconsistent,
but the diet improves many important health markers and reduces your risk of heart disease.

9. Intermittent Fasting
Intermittent fasting cycles your body between periods of fasting and eating.

Rather than restricting the foods you eat, it controls when you eat them. Thus, it can
be seen as more of an eating pattern than a diet.

The most popular ways to do intermittent fasting are:

 The 16/8 method: Involves skipping breakfast and restricting your daily eating
period to eight hours, subsequently fasting for the remaining 16 hours of the
day.

 The eat-stop-eat method: Involves 24-hour fasts once or twice per week on
non-consecutive days.

 The 5:2 diet: On two non-consecutive days of the week, you restrict your
intake to 500–600 calories. You do not restrict intake on the five remaining
days.

 The Warrior Diet: Eat small amounts of raw fruits and vegetables during the
day and one huge meal at night.

How it works: Intermittent fasting is commonly used for weight loss because it leads
to relatively easy calorie restriction.
It can make you eat fewer calories overall — as long as you don't overcompensate by
eating much more during the eating periods.

Weight loss: Intermittent fasting is generally very successful for weight loss. It has
been shown to cause weight loss of 3–8% over a period of 3–24 weeks, which is a lot
compared to most weight loss diets (99Trusted Source, 100Trusted Source).

In addition to causing less muscle loss than standard calorie restriction, it may
increase your metabolic rate by 3.6–14% in the short term (99Trusted
Source, 101Trusted Source, 102Trusted Source, 103Trusted Source).

Other benefits: Intermittent fasting may reduce markers of inflammation, cholesterol

levels, blood triglycerides, and blood sugar levels (104Trusted Source, 105Trusted
Source, 106Trusted Source, 107Trusted Source).

Furthermore, intermittent fasting has been linked to increased levels of human growth
hormone (HGH), improved insulin sensitivity, improved cellular repair, and altered
gene expressions (108Trusted Source, 109Trusted Source, 110Trusted
Source, 111Trusted Source, 112Trusted Source).

Animal studies also suggest that it may help new brain cells grow, lengthen lifespan,
and protect against Alzheimer's disease and cancer (113Trusted Source, 114Trusted
Source, 115Trusted Source, 116Trusted Source).

The downside: Although intermittent fasting is safe for well-nourished and healthy
people, it does not suit everyone.

Some studies note that it's not as beneficial for women as it is for men (117Trusted
Source, 118Trusted Source).

In addition, some people should avoid fasting, including those sensitive to drops in
blood sugar levels, pregnant women, breastfeeding moms, teenagers, children, and
people who are malnourished, underweight, or nutrient deficient.
SUMMARYIntermittent fasting lets your body cycle between fasting and eating. It is very
effective for weight loss and has been linked to numerous health benefits.

The Bottom Line

There is no perfect weight loss diet.

Different diets work for different people, and you should pick one that suits your
lifestyle and tastes.

The best diet for you is the one that you can stick to in the long term.

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