Top 10 Best Diets for Fast Weight Loss in 2023
Are you looking to slim down and improve your health in 2023? Losing weight can be a challenge, but choosing the right diet is key to seeing successful results.
There are tons of diets out there that promise fast weight loss, but many lack scientific evidence or are unsustainable in the long run. When choosing a weight loss diet, it’s important to find one that is effective, easy to follow and promotes overall health.
After extensive research, I’ve come up with the top 10 best diets for fast weight loss in 2023 based on scientific studies, expert recommendations, and diet rankings. These diets run the gamut from low carb to plant-based, so there’s bound to be one that fits your preferences and lifestyle.
No matter which diet you choose, be sure to talk to your doctor before making major changes to ensure it’s right for your individual health needs. Weight loss takes time and commitment, but the payoff of improved health and wellbeing makes it all worthwhile.
Alright, let’s get to it – here are my picks for the top 10 best diets for fast weight loss in 2023!
1. The Mediterranean Diet
The Mediterranean diet takes the top spot on my list thanks to its many research-backed benefits for weight loss and heart health. This diet emphasizes eating fresh fruits, vegetables, whole grains, legumes, nuts, olive oil, and flavorful herbs and spices.
What’s great about the Mediterranean diet is that it’s super flexible and easy to follow in the long run. There’s no strict meal plan – simply focus on eating more of the healthy staples of the traditional Mediterranean region and limiting red meat and processed foods.
Studies suggest the Mediterranean diet can help promote weight loss while reducing your risk of chronic illnesses like diabetes and heart disease. One study in the New England Journal of Medicine found the Mediterranean diet helped people lose 4.4 to 11 pounds in a year compared to a low-fat diet. Not too shabby!
If you want to slim down while still enjoying delicious and satiating meals like salmon, Greek yogurt, chickpeas, and avocado toast, the Mediterranean diet is a great option.
2. The Flexitarian Diet
Next up is the flexitarian diet, which I consider to be an accessible option for both meat-eaters and vegetarians alike. As its name implies, the flexitarian diet is flexible – it encourages vegetarian meals but allows the occasional meat dish.
This part-time vegetarian diet emphasizes plants while still leaving room for high protein meats and fish. Research shows flexitarian diets promote weight loss and have overall health benefits. One study found flexitarian dieters lost an average of 2.5 pounds over a 6 month period compared to their meat-eating counterparts.
The flexitarian diet includes plenty of fruits, vegetables, legumes, whole grains and plant-based proteins like tofu and edamame. You can follow a flexitarian diet by making simple swaps like using mushrooms instead of ground beef or choosing a black bean veggie burger over a beef patty.
If you want the weight loss benefits of vegetarian eating but don’t want to give up meat entirely, going flexitarian could be the right fit.
3. The Volumetrics Diet
Here’s a diet that allows you to indulge – fill up on large portions of low energy density foods like veggies! The Volumetrics diet focuses on eating high volume, low calorie foods to help you feel full on fewer calories.
This diet emphasizes eating lots of non-starchy fruits and vegetables, broth-based soups, whole grains like barley and quinoa, beans, lean proteins, and healthy fats. And you don’t have to ban comfort foods – you can still enjoy cheese, chocolate, and chips in moderation.
Research shows the Volumetrics approach is an effective tool for weight loss. In one study, Volumetrics dieters lost about 2 pounds a week over 6 months compared to less than a pound per week for the control group. Plus, focusing on low energy dense foods has been shown to improve satiety and control hunger.
If you want to lose weight without starving yourself, give the Volumetrics diet a look. Just stock up on those fruits and veggies!
4. WW (Weight Watchers)
Formerly known as Weight Watchers, WW has helped millions of people successfully lose weight thanks to its flexible points-based approach. This commercial diet allows you to eat whatever foods you want – as long as you stay within your daily SmartPoints budget.
The program assigns every food and beverage a point value based on its calories, saturated fat, sugar, and protein content. You simply add up your points for the day to stay on track. There are also more than 1,000 zero Point foods including fruits, veggies, eggs, and skinless chicken breast.
Numerous scientific studies demonstrate WW’s effectiveness for weight loss. In one study sponsored by Weight Watchers, participants lost 8.3% more weight compared to subjects who tried losing weight on their own over the course of a year.
WW offers in-person workshops and online support to help motivate dieters. While nutritionists caution that the point system is somewhat arbitrary, WW’s flexible approach makes it easier to stick to than strict meal plans.
5. The TLC (Therapeutic Lifestyle Changes) Diet
Developed by the National Institutes of Health, the TLC diet is designed primarily to help lower LDL (bad) cholesterol while supporting healthy weight loss of around 1 to 2 pounds per week. This heart-healthy diet reduces saturated fat by limiting red meat, butter, cheese, whole milk, fried foods, and sweets.
The TLC diet isn’t overly restrictive – it allows lean poultry, fish, fruits, vegetables, whole grains, beans and up to 2 daily servings of low-fat dairy. You’ll want to avoid trans fats and get no more than 25-35% of your calories from healthy unsaturated fats like olive oil and avocados.
Research confirms the balanced TLC approach lowers cholesterol and encourages weight loss. In one study, TLC dieters lost an average of 8.5 pounds over 8 weeks compared to 2.9 pounds for the control group. Plus, 66% of TLC dieters were able to maintain their weight loss for more than 18 months.
To improve heart health and lose weight sustainably, the sensible TLC diet is a great fit. Just limit those fatty foods!
6. The Biggest Loser Diet
Modeled after the regimen used in the famous TV show, the Biggest Loser diet is a 6-week commercial plan focused on healthy eating and regular exercise to spur fast but safe weight loss. Dieters follow a calorie-controlled eating plan and workout regimen designed to help them lose up to 2 pounds per week.
This diet relies on filling nutritious whole foods like fruits, veggies, legumes, lean proteins and whole grains. The prepackaged meals and snacks provided in the diet limit calories by bulking up on high-fiber, low-calorie produce. Popular packaged items include Biggest Loser protein bars, shakes and prepared meals.
According to one study funded by the company, severely obese Biggest Loser contestants lost an average of 127 pounds by the end of the competition by following this diet and exercise program. While such extreme weight loss isn’t typical for most dieters, this shows the plan’s potential.
If you love the idea of eating wholesome foods and doing challenging workouts like the contestants on the show, this diet could help you drop pounds quickly.
7. Jenny Craig
Jenny Craig is another well-known commercial diet focused on prepackaged meals, personal weight loss coaching and support. Dieters eat specially formulated Jenny Craig meals plus a few grocery store foods like fruits, veggies and dairy.
Each meal falls within a specified calorie range and provides balanced nutrition. Typical Jenny Craig fare includes chili, oatmeal, muffins, cereal bars and frozen meals like cheesy chicken pasta. You’ll also attend regular one-on-one counseling sessions to stay motivated.
According to one clinical study, Jenny Craig participants lost 7% of their body weight after 12 months versus just 0.1% for the control group. Another study found the Jenny Craig group lost about 4.9% body fat in a year compared to no significant fat loss in the control group.
While the upfront costs can add up quickly, Jenny Craig’s personalized support and proven results make it one of the most effective structured weight loss programs.
8. The Ornish Diet
Developed by Dr. Dean Ornish, this extremely low-fat, plant-based diet is designed to improve heart health and promote weight loss via healthy whole foods. Followers limit fat intake to under 10 percent of calories from sources like nuts and seeds only.
The Ornish diet emphasizes fruits, veggies, legumes, whole grains and limited lean protein. Followers avoid meat, dairy, oils, nuts/seeds (except small portions) and sugar. You’ll also do yoga and cardiovascular training to keep the heart healthy.
One clinical study found the Ornish diet helped patients lose an average of 12 pounds after one year versus 6 pounds for the control group. And 21% of Ornish dieters were able to discontinue their high blood pressure meds compared to just 6% of the control group.
If you want to lose weight by strictly limiting fat and you’re ready to give up most oils, meats and dairy, the Ornish plan could be the diet for you. But you’ll have to be very committed to this restrictive regimen!
9. SlimFast Diet
SlimFast has been around for decades and relies on meal replacements to promote fast, steady weight loss. Dieters consume two SlimFast shakes or smoothies each day in place of meals, then round out their diet with one sensible 500-calorie meal.
In addition to shakes and smoothies, SlimFast offers 100-calorie snack bars, baked goods mixes, and ready-to-drink coffee beverages to help keep hunger at bay while lowering calorie intake. Most products contain protein, fiber and other essential nutrients to support health.
According to one study funded by the company, daily SlimFast shake consumers lost 7.5 pounds more weight over 12 weeks than the control group who ate standard reduced-calorie meals. However, some nutritionists caution against relying too heavily on shakes instead of whole foods.
If you want to simplify calorie control and don’t mind swapping meals for shakes, SlimFast offers proven results. Just be sure to get some wholesome foods in your 500-calorie daily meal!
10. Nutrisystem Diet
Lastly, Nutrisystem relies on meal delivery to promote steady weight loss of 1-2 pounds per week. Dieters choose from a menu of premade Nutrisystem foods designed to be low in calories but high in nutrition like protein, fiber and probiotics.
Typical menu items include breakfast sandwiches, frozen meals, protein-packed shakes, bars, cookies and even ice cream. Plus you’ll add in grocery foods like dairy products and fresh produce. These additional grocery items complement your Nutrisystem meals and snacks, allowing you to control calories without deprivation.
According to one study, Nutrisystem dieters lost about 5% more body weight after 3 months compared to dieters who received weight loss counseling but no food. Another study found Nutrisystem participants maintained an average weight loss of 7% even six months after completing the program.
If you want balanced, portion-controlled meals conveniently shipped straight to your door, Nutrisystem takes the guesswork out of weight loss.
How to Choose the Best Diet for Fast Weight Loss
Now that you know the top 10 diets for fast weight loss in 2023, how do you pick the right one for you? When choosing a weight loss diet, keep these key factors in mind:
Consider your food preferences – Pick a diet that allows your favorite go-to foods so it’s easier to stick to. If you hate feeling restricted or could never nix carbs, a low-carb diet probably isn’t for you.
Focus on sustainability – The best diet for fast weight loss is one you can realistically follow in the long run. Steer clear of overly restrictive diets so you don’t burn out quickly.
Know it’s okay to experiment – Don’t be afraid to try a few different diets to see what works best. You might follow low carb for a few months, switch to a Mediterranean-style diet, then settle on WW long-term.
Remember slow and steady wins the race – Quick but unsustainable crash diets almost always backfire. Aim to lose only 1-2 pounds per week for lasting results.
Check in with your doctor – Discuss weight loss plans with your physician to ensure it’s safe based on your medical history and won’t interfere with any medications you take.
Dieting for Weight Loss 101: 8 Tips for Success
Starting a new diet can feel downright overwhelming. But have no fear – following these 8 essential dieting tips will help set you up for success:
Tip #1: Make a weight loss goal that’s achievable, like losing 1-2 pounds per week. This provides motivation without being unrealistic. And don’t just focus on the number on the scale. Non-scale victories like how your clothes fit or your endurance during exercise also matter.
Tip #2: To lose weight, you need a calorie deficit. Calculate your daily calorie needs for weight loss and stick to that budget. Apps like MyFitnessPal make tracking easier.
Tip #3: Plan out healthy meals and snacks to ensure you stay on track calorie-wise. Prepping meals in advance saves time and sets you up for diet success.
Tip #4: Don’t completely deprive yourself of favorite foods! Allowing yourself small indulgences prevents feelings of restriction and can help you stick it out.
Tip #5: Drink lots of water and fill up on fiber-rich fruits, veggies, beans, oats etc. The combo keeps you feeling full and supports weight loss.
Tip #6: Get enough sleep and control stress. Lack of sleep and high stress can disrupt hormones that regulate hunger and fullness, sabotaging your weight loss efforts.
Tip #7: While exercise isn’t essential for weight loss, it can boost your calorie burn and prevent the loss of muscle mass as you shed pounds. Aim for at least 30 minutes of activity per day.
Tip #8: Ask friends and family for support to stay motivated, troubleshoot setbacks, and celebrate each achievement. Having a healthy lifestyle cheer squad is key for diet success!
Conclusion
Losing weight boils down toeating fewer calories than your body burns over time. But successfully slimming down sustainably is about so much more than that simple math equation. Choosing the most effective eating plan for your needs, cultivating the right mindset and forming healthy habits are all key steps on your weight loss journey.
Any of the top 10 diets on this list can put you on the path to fast weight loss success in 2023 and beyond. Just be sure to select an eating plan you can stick with, get your doctor’s okay, and implement healthy dieting strategies like managing hunger, meal planning and prepping to make your new slim-down-friendly lifestyle second nature.
The time to take action is now. With the right weight loss diet, a little perseverance and these proven dieting tips, you’ve got this! So embrace the challenge and let your health transformation begin. I wish you the very best of luck reaching your weight loss goals this year!
