Throughout the years, trendy diets have come and gone. But while some diets of yesterday may seem quite ordinary, others are a bit more shocking. For example, in the 1920s there was a diet that just consisted of cigarettes. Another surprising one cropped up during the Victorian era when people ingested tapeworm pills because they thought this would help cut down calorie intake. From the mundane to the extreme, diets have existed in all different forms, some are harmless but ill-advised, while others are downright dangerous! Here are eight old-fashioned diets that you should never follow.

RELATED: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

Nataly Komova, RD and fitness expert at JustCBD points out that one antiquated diet you should never follow is the cigarette diet. This diet, which was popular in the 1920s, advised people to smoke a cigarette whenever they felt hungry instead of actually eating food. This was thought to help lower daily calorie intake. “Though it can help you lower your food and calorie intake, the cigarette diet can increase risks of serious health conditions such as cancer,” says Komova.

In the 1960s, Sleeping Beauty wasn’t just a popular fairytale character but also the name of a harmful diet. “This was an unhealthy diet to promote weight loss that encouraged people to sleep more even when hungry,” says Komova. “This diet can lead to a sedentary lifestyle and lack of essential nutrients, hence why it is among the old-fashioned diets to avoid.”

Perhaps one of the most surprising and unnerving old-fashioned diets out there is the tapeworm diet. “This diet entailed consuming more food without minding if it’s healthy or not as people were meant to believe ingesting tapeworms in pill form could support weight loss regardless of the calorie intake,” explains Komova.

This diet, although popular in the early 1900s, came with a laundry list of harmful side effects. Komova points out that these tapeworm pills were linked to a higher risk of dementia, seizures, and brain, muscle, and eye damage.

RELATED: The Most Dangerous Ways People Try to Lose Belly Fat, Say Dietitians

Sara Chatfield, MPH, RDN at Health Canal names the cabbage soup diet as an old-fashioned diet that should not be followed. “While the increased cabbage intake is healthful due to the fiber and antioxidant content, the diet overall is lacking in variety,” says Chatfield. She explains that it encourages people to eat cabbage soup up to three times a day, alongside only a small amount of other food types, such as fruits and meats. “The diet is low in calories so it may lead to weight loss, but much of that weight will be water and muscle due to its low calorie and protein content, and it’s not a sustainable way to eat long term,” she shares.

RELATED: One Major Effect of Eating Cabbage, Says Dietitian

Chatfield shares that another old-fashioned diet trend is the low-fat diet, which was big in the 1990s. “[During this time] there was a boom of fat-free and low-fat highly processed snacks like cookies, crackers, and snack bars,” she says. Chatfield points out, however, that today we understand that “low-fat” does not always equate to “healthy”.

“Low-fat diets have not shown significant benefits for weight loss or disease prevention,” Chatfield explains, “In fact, we now know that intake of healthful monounsaturated and polyunsaturated fats from nuts, seeds, some oils, and fatty fish has health benefits.” She shares that eating high amounts of highly processed low-fat products, which often have more sugar or refined carbs to take the place of missing fat, may lead to weight gain and chronic disease.

RELATED: Surprising Side Effects of Not Eating Carbs, Says Science

The Scarsdale Diet, which was popular in the X, is a diet in which you only eat 1,000 calories each day no matter your size or how active you are. “You’ll definitely drop some water weight and a little bit of fat, but you’ll also be hangry and miserable and probably eat everything in sight as soon as it’s over,” advises Esther Avant, CISSN, PN 1 & 2, ACE, and owner of EA Coaching.

“While you do need to be in a caloric deficit in order to lose weight, there’s absolutely no reason to be so extreme in order to do so,” Avant adds. “You’ll find the process much more pleasant and your results more sustainable when you create a moderate deficit, continue to eat foods you enjoy, and acknowledge that weight loss is a process that takes time and patience.”

A popular fad diet of the 1970s, the Atkins diet is one you may also want to steer clear of. “The Atkins diet was a low-carb fad created by Robert Atkins in the ’70s, yet it is very much still around today,” says Blair Persyn, MS, RDN, LDN, CNSC, owner of Bites With Blair, LLC. This diet asks for people to avoid foods such as starchy vegetables, tropical fruits, breads, pastas, and sweets. “Think of it as an old-school keto diet with a little less emphasis on fats,” she adds.

Persyn points out that while it is important to include healthy fats and proteins in our diets, the Atkins diet takes its restrictions too far. “Relying heavily on protein and fat sources in our diets can quickly lead to excess saturated fat intake, which has been associated with obesity, heart disease, diabetes, and some cancers,” Persyn shares. Plus, she adds, carbs do not need to be cut out in order for a person to lose weight or be healthy. “Whole grains, legumes, fruits, and veggies provide us with an excellent source of fiber, which is beneficial for heart health, gut health, and weight management,” she says.

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Even though the Master Cleanse has been mainstream for decades now, it doesn’t mean that it is necessarily healthy or safe. “Unfortunately, cleanses like ‘The Master Cleanse’, also known as the Lemonade Diet or Maple Syrup Diet, first published in the 1940s, are still followed by individuals today—even though we know that it is a true blow to the body,” Valerie Orsoni, nutritionist, health expert and founder of LeBootCamp.

Orsoni explains that during this diet you consume only the “Master Cleanse Mix,” which is a combination of lemon juice, maple syrup, cayenne pepper, and water, for between four and 14 days. “The result is extreme caloric restriction, which means you will lose weight very quickly, but your body will go into starvation mode and learn how to better store the next time you eat.” she explains.

RELATED: 8 Old-Fashioned Nutrition Guidelines You Should Never Follow

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With every new year comes a renewed interest in weight loss diets. And thanks to the COVID-19 pandemic and resulting eating habits like ordering more take-out meals and eating more ultra-processed foods, many of us have noticed a few extra pounds on our frames by now.

The number of weight-loss diets to choose from appears to be endless, but that doesn’t mean they’re all worth trying. Some options are better for your overall health than others.

Among the sea of unique spins on methods to lose weight, here are some top picks that are sustainable, realistic, balanced, and 100% dietitian-approved. Read on, and for more on how to eat healthy, don’t miss 15 Underrated Weight Loss Tips That Actually Work.

A diet that mimics what many people who live along the Mediterranean coast eat–think olive oil, nuts, vegetables, and whole grains–is one of the most popular diets out there. And although most data surrounding this diet are strongly linked to outcomes like a reduced risk of heart disease and improved cognition, following it may result in weight loss as well.

And even though following this diet results in similar weight loss as other popular diets (like the low-carb diet), following it can support your health in a variety of ways–and in a delicious way too.

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Created by registered dietitian Dawn Jackson Blatner, RDN, the Flexitarian Diet combines the concepts of following a vegetarian diet with including moderate amounts of animal products. The concepts and guidelines of this diet are detailed in her book The Flexitarian Diet.

Along with the protein source guidelines, this diet suggests that people limit added sugars and ultra-processed foods that are low in nutritional value.

Data shows that people who follow vegetarian diets appear to have more weight management benefits when compared to non-vegetarian diet-eaters. Following a flexitarian diet–essentially a vegetarian diet with small amounts of animal proteins sprinkled in–can offer weight management benefits while possibly helping people who enjoy an occasional lean piece of beef or a hard-boiled egg with the compliance factor.

WW (formerly Weight Watchers) personalizes your nutrition plan based on a series of questions. Participants also have access to support via the WW app, workshops, and plans to provide behavior-change techniques.

What is extra nice about this program is people can get 1:1 support virtually, eliminating potential barriers to not being able to engage with the program fully. And as a dietitian, I love how this program is that no food is off-limits. And since each participant gets a unique “points” budget and zero points food list, it is nice that this program does not take a “one-size-fits-all” approach.

The Mayo Clinic Diet’s goal is to build healthy eating habits. To follow this diet, you start with a two-week “Lose It” phase, where you add five habits, break five habits, and take on five optional bonus habits if you choose.

After the two-week jumpstart, the “Live It” phase begins. During this phase, you would focus on sustainable habits. When following this diet, people can also use the Mayo Clinic Diet app, which contains meal plan options, a food tracker, and a database of recipes.

Dietary guidance is provided, with the help of their unique food pyramid that highlights which foods should be eaten more frequently than others. A psychological quiz, at-home workouts, a habit optimizer, and other beneficial features are included as well.

The fact that this diet focuses on developing good and sustainable habits that are hopefully going to follow people over the long term makes this plan a dietitian’s dream come true. Gaining new habits instead of simply following a meal plan can help people experience lasting results.

The newest Jenny Craig plan goes beyond a simple eating plan and includes a holistic approach to weight loss. Along with dietary support, this program includes an activity curriculum, quality of life assessment, and hydration guidance. Plus, the program takes advantage of new technology by utilizing an app that is linked to a wireless scale for easy monitoring. After four weeks of following this program, participants may experience up to an 18-pound weight loss according to the company’s website.

While diet is an important part of a weight loss plan, it isn’t the only part of a weight loss plan. I love how this program emphasizes physical activity, hydration, and quality of life as important factors of a weight loss journey along with food choices.

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As we stare toward the end of 2021, you might feel ready for a fresh start. If this year’s seen you juggle work, family, and other stress, the nearness of a new year can be the perfect inspiration to prioritize your wellness again. One of the leading consumer analysis resources, U.S. News & World Report, asked a panel of health professionals to rate which weight loss diets result in the most meaningful outcomes that are also best for your health. We’ve summarized their list of the best weight-loss diets of 2021, as determined by how safe, effective, and practical they are for you.

U.S. News and World Report said they asked 24 physicians, dietitians, public health specialists, and other nutrition authorities to rate 39 diets on specific criteria. The publication reports these included “short- and long-term weight loss, ease of compliance, safety and nutrition,” among others. Find out their top picks, and don’t miss The #1 Best Yogurt for a Healthy Gut, Say Dietitians.

The experts in this ranking liked the Mayo Clinic Diet for its approach “that makes healthy eating a lifelong habit” with a “pyramid” that reportedly promotes consuming fruits, vegetables, whole grains, and healthy fats, along with at least 30 minutes of activity per day.

(We should note that Jenny Craig received a similar score to the Mayo Clinic Diet for its weight-loss efficacy. However, some experts found the Jenny Craig was relatively pricey, while the pre-packaged meals restrict followers from typical lifestyle practices, like cooking at home for their loves ones or dining out.)

RELATED: Popular Foods You Should Avoid, According to the Mayo Clinic

Members of U.S. News & World Report‘s panel noted the Volumetrics Diet for its potential heart health and diabetes benefits. If you’re curious to learn more about the volumetrics approach, we’ve got it right here.

You’ve probably heard that going totally plant-based is good for your body and the planet. According to this panel of pros, the high-fiber foods and healthy fats on a well-balanced vegan diet can also show a major impact in helping you shed pounds.

The outlet also reports that currently, 6% of the U.S. population now identifies as vegan. That’s up five points from just seven years ago.

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WW, formerly Weight Watchers, actually tied for the #1 best weight-loss diet in U.S. News & World Report’s ranking. Panelists praised WW’s method of allowing you to eat what you want and adopt healthy lifestyle habits.

WW’s Chief Scientific Officer, Gary Foster, PhD, recently shared some thoughts with us from his new book, The Shift. Read his unique and encouraging perspective in The #1 Worst Weight Loss Mistake You Can Make, Psychology Expert Says.

Not familiar with the flexitarian diet? This can be a great long-term lifestyle approach. U.S. News & World Report describes the flexitarian diet this way: “[…Y]ou can be a vegetarian most of the time, but still enjoy a burger or steak when the urge hits.” Feeling great is all about getting your nutrients and finding balance.

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Weight loss isn’t just a fitness goal. It’s an entire industry filled with a multitude of products, exercise programs, and diets that all promise the same results. This explains why there’s so much confusion about how to actually lose weight. How many calories should you consume? Should you do cardio or strength training? What supplements and powders should you take?

Amidst all the conflicting information, it’s well-known that some diets are better than others in terms of long-term, sustainable, and healthy weight loss. But that same diet may not work for everyone, depending on dietary restrictions, food allergies, wellness goals, pre-existing health conditions, and other factors.

Starting a diet for weight loss begins with the decision to actually start. Deciding on which diet is a whole other story.

To help you decide between the best and worst diets for weight loss, here’s what actual dietitians and doctors have to say. And for more, check out these 15 Underrated Weight Loss Tips That Actually Work.

The 5 Best Diets for Weight Loss

When it comes to dropping pounds and living your best life, turn to these trusted, expert-approved, best diets for weight loss.

What is the Mediterranean diet?

The Mediterranean diet is the #1 best overall diet ranked by U.S. News. It’s known for being high in healthy fats like olive oil and fish. Nothing is off-limits on this diet, though some foods like eggs, poultry, dairy, red meat, and processed foods are eaten in moderation to keep saturated fat low.

Is the Mediterranean diet effective for weight loss?

Because the diet is rich in fruits, vegetables, whole grains, legumes, and nuts, the calorie distribution naturally leans toward healthier foods. This can create the caloric deficit needed for weight loss. The Mediterranean diet is not a fad diet, but rather a shift to a healthy lifestyle. It’s named after the Mediterranean population, which tends to have fewer deaths related to heart disease.

Do experts recommend the Mediterranean diet for weight loss?

The American Heart Association recommends the Mediterranean diet as a heart-healthy diet, but it can also aid weight loss. Being non-restrictive, the Mediterranean diet has the psychological benefit of disrupting the vicious starve-binge cycles perpetuated by diet culture, which tends to promote restrictive, unsustainable diets that inevitably lead to failure.

“An ‘eat less’ mindset can set us up for a cycle of guilt when unfair expectations are not met due to the biological consequences of food restrictions, such as increased cravings,” says Rachel Fine, RD, of diets with a long list of non-compliant foods. “A Mediterranean-style diet can help one build sustainable habits using a balanced and inclusive approach to eating, which can further help one achieve the weight goals they are aiming for.”

What is a plant-based diet?

A plant-based diet is much like a vegan diet with one major difference: It emphasizes whole, unprocessed plants, so processed vegan foods aren’t encouraged. The foods consumed on a plant-based diet are predominantly fruits, vegetables, nuts, seeds, grains, legumes, and soy protein.

Is a plant-based diet effective for weight loss?

Because a plant-based diet is associated with lower BMI, it’s no surprise that it’s effective for weight loss. Research has shown that a plant-based diet is an effective treatment for obesity.

One study even found that following two simple rules—eliminating animal products and reducing oils—encourages steady, long-term weight loss without restricting calories or exercising.

Do experts recommend a plant-based diet for weight loss?

Monisha Bhanote, MD, recommends a plant-based diet for weight loss as well as its other benefits: lower blood pressure, blood sugar, cholesterol, and risk of chronic diseases.

“One of the reasons a plant-based diet can help with weight loss is because this diet is packed with fiber. Fiber can help fill you up without adding extra calories,” says Dr. Bhanote. “Removing animal products, such as meat, dairy, and eggs, also removes a significant amount of fat from your diet.”

What is the Engine 2 diet?

The Engine 2 Diet takes a plant-based lifestyle to the next level. In addition to eliminating animal products, the diet restricts oils, processed foods, added sugars, and added salt. Followers stick to whole foods like grains, legumes, fruits, vegetables, nuts, seeds, tofu, and tempeh.

Is the Engine 2 diet effective for weight loss?

The Engine 2 diet is more restrictive than a traditional vegan diet, but if weight loss is your goal, this diet gets the job done in a healthy way. It’s low in fat, yet rich in fiber, vitamins, and minerals, according to U.S. News.

Do experts recommend the Engine 2 diet for weight loss?

One of the main reasons why the Engine 2 diet is effective for weight loss is that it’s high in fiber. Increasing your fiber content to at least 30 grams per day can help with weight loss, according to an Annals of Internal Medicine study.

According to Hillary Pride, RD, “The heavy focus on fruits, vegetables, legumes, and whole grains of the plant-based Engine 2 Diet means you will be consuming plenty of fiber, which has been shown to increase satiety and promote weight maintenance.”

What is a flexitarian diet?

If you’re hesitant to go full vegan but still want to dip your toes in the trend, consider a flexitarian diet. It’s exactly what it sounds like: mostly vegetarian but with the flexibility of consuming animal products when desired. Because the diet is so flexible, there are no set rules, restrictions, or must-eat foods. Much like the Mediterranean diet, a flexitarian diet encourages consuming foods in moderation with nothing being strictly off-limits.

Is a flexitarian diet effective for weight loss?

A fully vegan diet has been shown to aid weight loss, and a flexitarian diet has many of the same properties. In fact, research indicates that a flexitarian diet has health benefits related to body weight, metabolic health, blood pressure, and reduced risk of diabetes.

Do experts recommend a flexitarian diet for weight loss?

Being flexible with your diet prevents the feeling of failure and minimizes the feeling of deprivation from foods you love. “Physical, mental, and emotional satisfaction are key on a weight-loss diet so that the approach can be sustainable and help someone reach their goal in a sane and healthy manner,” says Jessica Cording, RD.

According to Cording, a flexitarian diet has the added benefit of encouraging weight loss while also allowing the occasional consumption of foods that would normally be restricted. This can be the difference between success and failure and makes someone more likely to stick to their weight management regimen long-term.

What is the Ornish diet?

The Ornish diet has been around for a long time, so its popularity has been buried by newer diets. However, modern-day dieters shouldn’t sleep on this way of eating because it grants you the power to eat unlimited amounts of compliant food groups. These buffet-style foods include fruits, vegetables, grains, and legumes. It’s a low-fat diet, so animal products high in fat, such as meat and dairy, are eaten in moderation.

Is the Ornish diet effective for weight loss?

The Ornish diet has always been categorized as a heart-healthy diet. It not only reduces the risk of heart disease, but it can actually reverse heart disease through diet and lifestyle. This way of eating also lowers blood pressure and cholesterol levels.

In terms of weight loss, the Ornish diet can be just as effective as all its other health benefits. Unlike low-carb diets, the Ornish diet is high in carbs. However, complex carbohydrates are the good kind of carbs, and they don’t inherently cause weight gain like processed carbs because they’re higher in digestion-slowing fiber.

Do experts recommend the Ornish diet for weight loss?

The Ornish diet is recommended to people for a variety of benefits, including sustainable weight loss. “The Ornish Diet can encourage weight loss since it shuns most processed foods and encourages whole, unprocessed foods, lots of high-quality proteins and fiber, which can leave people feeling full on less energy and ultimately lead to weight reduction,” says Monica Auslander Moreno, RD.

“It also encourages exercise and stress management, which can assist with weight loss. Unlike other diets, it doesn’t allow for rampant access to full-fat foods. Portions of healthy fats (nuts, avocado, olive oil, etc.) are explicitly detailed to avoid inadvertent high energy intakes even from healthy fats,” Moreno explains.

RELATED: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.

The 5 Worst Diets for Weight Loss

Experts discourage following one of these worst diets for weight loss because they come with unsafe side effects long-term.

What is the keto diet?

The keto diet is a strict low-carb diet. In fact, followers consume less than 10% of their calories from carbs. In many cases, carbs are restricted to fewer than 5 percent of daily calories. The majority of calories, between 65-80 percent, come from fat, leaving 15-25 percent for protein. In order to achieve these specific macronutrients, followers tend to pile on high-fat animal products like bacon, butter, ghee, eggs, and cheese.

Is the keto diet effective for weight loss?

Keto isn’t just a clever name for a fad diet. It’s short for ketogenic, which is based on the body’s proven function (aka ketosis) to burn fat when carbs aren’t available as an energy source. Using the keto diet for weight loss is complicated because many people tend to lose weight quickly, though the weight is likely to be regained once followers return to their normal eating patterns. There are also health concerns associated with very low-carb diets.

Do experts recommend the keto diet for weight loss?

Despite its popularity among people looking to lose weight, there are many concerns about whether the keto diet is safe. For that reason, keto isn’t popular among health professionals for several reasons.

Dr. Bhanote is particularly concerned with the keto side effects: indigestion, constipation, kidney stones, and flu-like symptoms. Dr. Bhanote is also not a fan of diets high in saturated fat, like the keto diet, which can have negative consequences for cardiovascular health.

“The keto diet is not a sustainable diet or a long-term solution, and most people regain the weight once they return to eating carbs,” says Dr. Bhanote. “The back-and-forth fluctuations with unsustainable fad diets can cause long-term effects on your gut microbiome and your relationship with food.”

What is Whole30?

Like the name suggests, the Whole30 diet is a 30-day program that emphasizes some whole foods while eliminating others, including alcohol, sugar, legumes, grains, dairy, and processed foods. It’s a restrictive diet that promises to change your life, but in the process, Whole30 eliminates foods that are known to be good sources of many nutrients.

Is Whole30 effective for weight loss?

Followers of Whole30 can lose weight on the program, but it’s a trade-off. The plan encourages lots of veggies, some fruits, and moderate amounts of animal protein from meat, seafood, and eggs. However, it’s not backed by science, so eliminating foods like grains and legumes is likely unnecessary for weight loss.

Do experts recommend Whole30 for weight loss?

Though the diet may be recommended for people who would benefit from removing high-glycemic foods from their diet, Whole30 isn’t for everyone.

“Legumes and grains are packed with high-quality nutrients like vitamins, minerals, fiber, and protein. There is no evidence that supports eliminating these foods on Whole30,” says Dr. Bhanote. “When these foods are reintroduced, it may also introduce a food sensitivity. The only benefit of these restrictions is that you cut sugar, dairy, and alcohol, which have all been linked to diseases.”

What is a juice cleanse?

If you love green juices and green smoothies, a juice cleanse sounds like it would be right up your alley. A juice-only diet is notoriously low in calories yet high in fruits and vegetables. On a juice cleanse, participants eliminate solid foods and even some food groups like meat and dairy. Many juice cleanses are short-term, but some people stick to them for weeks. However, a juice cleanse is not a sustainable way to lose weight because it’s low in many nutrients and leaves followers feeling deprived.

Is a juice cleanse effective for weight loss?

The effectiveness of juice cleanses remains controversial. Because they tend to be low in calories, followers may lose a small amount of weight within a couple of days. However, in reducing calories, juice cleanses also reduce vital nutrients and benefits of solid food. Eliminating solid foods for weight loss isn’t a compromise that many experts would recommend.

Do experts recommend a juice cleanse for weight loss?

Juice cleanses remain one of the most unsustainable diets for weight loss because it goes against our biological motivation to chew food. The low fiber content in juice can also cause digestive discomfort, which is bad news because an unhappy gut can hinder weight loss.

According to Cording, “Juice cleanses tend to be low in fat and protein, making them unsatisfying, setting you up to be hungry and irritable. All of these things can mess with energy and mood. When someone goes back to eating normally, it’s easy to regain the lost weight.”

What is the paleo diet?

Before there was keto, there was the paleo diet. High in protein and modeled on prehistoric human diets, the paleo diet consists only of foods that were available during the Paleolithic era: lean meats, fish, vegetables, fruits, nuts, and seeds. This means that grains, legumes, dairy, sugar, salt, potatoes, and processed foods are not compliant.

Is the paleo diet effective for weight loss?

At a glance, it’s easy to see why people would turn to the paleo diet for weight loss. The paleo diet focuses on fresh foods and cuts back on processed food. However, much like Whole30, there are unnecessary restrictions, such as eliminating grains, legumes, and potatoes, which can all be incorporated on a weight loss plan. As with any diet with many restrictions, the paleo diet may be difficult to stick to long-term, and therefore unsustainable for steady weight loss.

Do experts recommend the paleo diet for weight loss?

Experts have difficulty getting behind diets with a laundry list of food restrictions. When severe food restrictions are in place, followers may experience feelings of guilt or failure when they consume those foods.

“For example, if you’re starting a paleo protocol with the goal of shedding weight but you love adding beans, whole grains, and dairy to your currently varied diet, having to avoid these off-limit foods might stall your weight loss efforts by making adherence difficult and unpleasant,” says Pride.

“Along the same lines, if a diet has a list of ‘good’ and ‘bad’ foods, a mindset that the ‘good’ foods can be eaten in abundance may lead to overconsumption of high-energy foods, thus hindering weight loss,” she adds.

What is Weight Watchers?

Having been around for ages, many people have tried and tested the Weight Watchers system for themselves. If you haven’t seen the commercials, Weight Watchers is essentially a points system. Instead of counting calories, you count points. Because foods are given a certain number of points and followers adhere to a certain number of total points, nothing is off-limits. You can even have cake and processed food on Weight Watchers as long as you stay within your allotted amount of points.

Is Weight Watchers effective for weight loss?

The points system is essentially a metaphor for calories, which means that Weight Watchers is a calorie-restricted diet in disguise. When followed to a T, followers may see weight loss results, which are due to the implementation of a caloric deficit. However, following the protocol and keeping track of points is no easy task.

Moreno says that “Weight Watchers can be complicated if math isn’t your strong suit with points/calculations. Over the years, it’s become less structured, which can also leave people confused and prone to overindulgence at times.”

Do experts recommend Weight Watchers for weight loss?

While celebrities are quick to recommend Weight Watchers, health professionals are not. The program encourages a caloric deficit, but doesn’t teach its followers how to adhere to a healthy lifestyle.

“Weight Watchers encourages healthy food selections, but it also pushes a lot of its branded products like desserts, which can be highly processed with refined flours and added sugars that can inhibit weight loss,” says Moreno. “It’s also a bit misleading with unlimited foods that are ‘zero points,’ which may encourage some to binge or overeat.”

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If you want to lose weight, but have no idea what approach to take, there are a number of diets claiming you’ll get the outcome you want by following their way of eating. But as a registered dietitian, I know dieting isn’t a one-size-fits-all kind of deal. While others may have success with a specific eating plan, your results could wind up being completely different. Read on to learn about 10 of the most effective weight loss diets, why they are effective, and who they work best for—and to ensure your health and the health of others, don’t miss these 19 Ways You’re Ruining Your Body, Say Health Experts.

Although the ketogenic diet (AKA keto diet) was originally created for individuals with epilepsy, nowadays it’s commonly used for weight loss. The diet focuses on high fat intake, moderate protein, and low carbohydrates. You typically consume around 55% to 60% of your daily calories from fat, 30% to 35% from protein, and 5% to 10% from carbohydrates. 

The purpose of eating high fat with low carbs is to get into a state of ketosis, which is when your body begins to utilize stored fat as energy instead of glucose. So with the decrease in fat storage, you’re likely to see a decrease in weight. Research also indicates your appetite may be more suppressed following the keto diet due to the slow digestion rates of fat and protein as well as changes in hunger hormones.

This diet is ideal for anyone that is overweight or obese, but can result in weight gain if the diet is not sustained long-term. Individuals with type 2 diabetes may see improved blood sugar levels and weight loss when following the keto diet, but should work with a healthcare provider or registered dietitian in order to do so safely.

The keto diet is not suitable for those that have pancreatitis, liver or kidney failure, or fat metabolism disorders.

RELATED: The #1 Key to Weight Loss, According to Experts

Flash back to the way our ancestors ate in the Paleolithic era—getting all of their food solely from hunting and gathering. This includes eating foods such as:

• Fruits and vegetables
• Nuts and seeds
• Lean meats, especially grass-fed or wild game
• Omega-3 rich fish
• Oils from fruit and nuts

This also means eliminating foods that our paleo ancestors wouldn’t have had access to such as grains, legumes, dairy, and processed foods.

With the decreased intake of high calorie processed foods along with the high protein lifestyle of paleo, weight loss typically occurs. Unfortunately, it may be challenging to stay committed to the restrictions of the diet and sustain the weight loss.

 Concerns have been raised regarding the high meat intake of the paleo diet and individuals diagnosed with heart and/or kidney disease. Post-menopausal women or those with bone diseases, such as osteoporosis, should also be medically supervised before going paleo due to the low levels of calcium and vitamin D.

RELATED: 15 Weight Loss Tips That Are Evidence Based, Say Experts

There are several styles of intermittent fasting, but the purpose is to set aside a time frame of when you can eat and then you fast the remainder of the day. This can range from having a 12 hour eating window, down to an 8 hour window, or even full 24 hour fasts.

This fasting process can make your body go through various cellular and molecular changes, but the reason behind the weight loss is likely due to the decreased number of calories eaten over the week. Studies even found that intermittent fasting had effective weight loss results, but it was comparable to the participants who decreased their energy intake continuously by about 25% each day.

Intermittent fasting can be safe, as long as you’re not undereating during your eating window and choosing nutrient-dense foods. This diet may not be right for you if you have a history of disordered eating since the fasting time frames could trigger past harmful eating patterns. Women may also not benefit from intermittent fasting as it can disrupt certain hormones.

Although many people follow the vegan diet for ethical purposes, it can also lead to weight loss. When you eat vegan, you’re eliminating all animal food sources including eggs and dairy. Instead your diet consists of plant-based foods such as vegetables, grains, nuts, and fruits.

Losing weight while going vegan may be slightly more complicated than other diets because it does not restrict macronutrients or calories. It’s also easy to turn to processed vegan foods that can be high in sugar, fat, and sodium which will prevent the scale from moving down. In order to make this diet work for weight loss, choose whole, minimally processed foods that are high in fiber and protein.

Going vegan is generally safe for anyone, but it should be planned properly. Due to the elimination of meats and animal products, you could be lacking on certain essential nutrients including calcium, iron, and vitamin B12.

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The Whole30 diet doesn’t put itself in the category of a weight loss diet. In fact, they discourage those that follow the diet to weigh themselves and it doesn’t require calorie counting, skipped meals, or carb elimination. However, the purpose of the diet is to eat whole, unprocessed foods for 30 days which often leads to a decrease in weight.

 The elimination of sugar, alcohol, and junk foods (even if they have “approved ingredients”) for 30 days will likely have you consuming less calories than normal, leading to weight loss. After that point, individuals are able to reintroduce foods one by one to pinpoint food groups that they may be sensitive to.

This diet is ideal for those looking to “reset” their eating habits, which is the main purpose of Whole 30. This will require a lot of time and attention to detail in order to ensure you’re eating foods with approved ingredients.

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The Atkins diet was developed back in the 1960s by cardiologist Robert C. Atkins. It’s nearly the same as the ketogenic diet, with an emphasis on low-carbohydrate, but comes with four different phases. In the introduction phase you cut back carbohydrate intake to 20 grams per day, aiming to get the majority from vegetables. As you progress closer to your goal weight, you can add 10 grams of carbs to your week but will need to cut back again if you start to gain weight.

Similar to the keto diet, the Atkins diet likely promotes weight loss due to the appetite suppressing effects of a high protein and low carb eating pattern. It will also likely put you into ketosis, depending on how many carbs you consume each day.

Before following this diet, it’s important to consult with your doctor especially if you have diabetes. Those with liver or kidney disease should also completely avoid trying the Atkins diet.

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The Mediterranean diet is taking a page out of the eating patterns of those in the Mediterranean, which includes high intakes of plant-based foods. Although nothing is technically off limits, this diet recommends only eating poultry, eggs, cheese, yogurt, and red meat in moderation.

Even though calories don’t need to be counted, many people lose weight following the Mediterranean diet due to it’s healthy fat and high vegetable content. Research even indicates it may lead to lower central weight (around your belly area) compared to a diet with reduced fat intake.

The easy-to-follow plan of the Mediterranean diet makes it an ideal option for individuals seeking sustainable weight loss. It’s also been linked with reducing your risk of chronic conditions such as heart disease and diabetes.

The purpose of the volumetrics diet is to fill up on low calorie dense foods which leads to a reduction in daily calorie intake. Very low-dense foods include non starchy fruits and vegetables, nonfat milk, and broth based soups. Low dense foods include starchy fruits and veggies, grains, low-fat milk, legumes, and low-fat mixed dishes. Once you get into medium and high dense foods, portion sizes need to be considered. This includes meat, cheese, salad dressings, chips, nuts, butter, and oil.

Since this method does require analyzing and tracking foods for their caloric density, it’s an ideal option for those that have the patience and time to do so. It’s also generally safe for most people as long as their calorie intake isn’t too low.

Although the DASH (Dietary Approaches to Stop Hypertension) was created for those dealing with high blood pressure, it has also been rated as one of the top weight loss diets by the U.S. News and World Report.

Since the DASH diet focuses on low sodium intake, people following the diet tend to steer clear of highly processed and packaged foods that use sodium as a preservative. In doing this, it reduces the intake of high fat and calorie-dense foods. 

Sodium is necessary for our muscles and nerves to work properly, but too much can impact our health negatively. If you deal with hyponatremia (low salt concentration in your blood) or are an athlete who loses a lot of salt through sweat, you should check with your doctor before following a diet that reduces sodium intake.

A combination of a flexible diet and a vegetarian diet equals the flexitarian diet. The diet emphasizes eating plant-based foods, but you are allowed to eat animal products in moderation. In doing this, you’re eating more nutritious and fiber-rich foods that can both improve overall health and help you lose weight.

If you don’t want to go fully vegetarian or vegan, the flexitarian diet may be the right option for you. Since it doesn’t limit any food groups, it can be safely done by many individuals but does require more effort to make a diet change since it’s a flexible option. And now that you’ve got a great foundation, don’t miss these additional 19 Weight Loss Foods That Really Work, Say Experts.

Lacey Dunn, MS, RD, LD, CPT, founder of UpliftFit Nutrition and host of the UpliftFit Nutrition podcast, functional medicine dietitian with a fiery passion for helping women feel and look their very best. People call her the “Hormone Fairy Godmother,” as her one mission in life is to help women go from surviving to thriving. Dunn specializes in all things hormones, thyroid, gut, and metabolism and incorporates on-going education into her daily life. She has Master’s in Nutrition from Texas Women’s University, Bachelor’s in Dietetics from University of Georgia, Certified Personal Trainer (NASM), Functional Medicine Nutrition Specialist (FMNS) in training, and author of The Women’s Guide to Hormonal Harmony: How to Rebalance Your Hormones, Master Your Metabolism, and Become the Boss of Your Own Body.

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