What’s the Best Weight-Loss Diet?

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There’s no one right answer, says registered dietitian Andrea Dunn, RD. “The best diet is the one you’re going to follow,” she says. “And I don’t say that tongue in cheek! There’s no one diet that will fit everybody’s needs, personalities, lifestyles or food preferences.”

Science-backed diets

Fad diets have been around forever, and most come and go for a reason: They don’t work long-term. If you’re looking to lose weight — and keep it off — Dunn recommends starting with an eating plan backed by solid science.

Here are her top 3 picks:

Mediterranean Diet

Technically, the Mediterranean diet isn’t a diet, Dunn says. “It’s more of a lifestyle.” Based on typical eating habits from the Mediterranean area, this plan is heavy on plant-based foods.

The basics: Load up on veggies, beans, and other legumes. Eat fish and seafood a couple of times a week in place of red meat. Eat fruit for a sweet treat or nuts for a snack. Use olive oil as your main fat.

Moderate Protein Plan

Dunn often recommends a diet she calls a moderate protein plan — but it could also be described as a moderate carbohydrate plan. This plan still emphasizes whole grains and produce and limits processed foods and added sugar. But it allows for more animal proteins for that carnivores-at-heart.

The benefits: For many people, a higher-protein diet decreases hunger, making it easier to stick to the plan.

DASH Diet

Short for Dietary Approaches to Stop Hypertension, the DASH diet started as a research diet plan to curb high blood pressure. “This style of eating can also help with lowering cholesterol and weight loss,” Dunn says.

The basics: The DASH plan breaks out the number of servings you should eat from each food group.

The benefits: Studies have found that while DASH does help lower blood pressure, it’s even better at lowering cholesterol.

Read the complete article at Cleveland Clinics