Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
With obesity still a major issue affecting the population, weight loss remains the most popular goal for trainees. Losing weight should be pretty straightforward, but the industry has muddied the waters with a plethora of information and options.
One of the issues someone needs to decide is what weight loss program they should use for fat loss. There are a ton of options, making it hard to choose. This article will try to help simplify the process and provide what we believe are the best weight loss programs to maximize weight loss.
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What Makes A Best Weight Loss Program?
We will start by saying we don't like the term "best" when referring to weight loss programs. In reality, we don't like calling anything "the best" in most things within the world of fitness and nutrition.
In fact, labeling programs as "the best" can actually promote the spread of bad advice. For example, there's a guy who does keto, and it works for him. Therefore, he tells all of his friends to do keto because "it's the best." However, keto is one of the most restrictive diets in the world, and many people simply can't adhere to it.
You see, nutrition is highly personal to an individual. There are a ton of variables that can make a diet good for you or not. For example;
- Performance needs
- Health conditions
- Allergies
- Easy to follow
- Your own palette
Therefore, what makes a diet program best for you will ultimately come down to what one you (can adhere to long-term Link: MOST IMPORTANT PART OF DIET). This assumes the diet consists of healthy foods and meets your nutritional needs.
With that in mind, the best weight loss program for you is the one you can adhere to.
The 6 Best Weight Loss Programs
While we don't like the idea of the "best" weight loss programs, we do feel some are better than others. This list will include both traditional diets and full programs.
1. High Protein Diet
A high-protein diet isn't necessarily a specific diet but a guideline you can apply to any diet you follow. Specifically, it focuses on increasing the amount of protein you consume daily.
It prioritizes consuming larger portions of protein-rich foods throughout the day to support various health and fitness goals. Here's an overview of this nutritional approach:
Key Principles and Food Choices:
The high-protein diet incorporates significant amounts of protein into your meals and snacks. Common protein-rich foods include:
- Lean meats (such as chicken, turkey, and lean cuts of beef)
- Fish and seafood
- Eggs
- Dairy products (e.g., Greek yogurt, cottage cheese)
Macro Breakdown:
- Protein: 30-40%
- Fat: 30-40%
- Carbs: 30-40%
As we said, protein is the primary macronutrient in a high-protein diet. However, when calculated, the breakdown for protein, fat, and carbohydrates is usually similar for each. While you do have a good bit of variability with fat and carbs, the primary rule is don't go lower than 30% for fat.
Benefits:
A high-protein offers several advantages, including:
- Weight Management: Protein has a higher satiety effect than carbs or fats, which can help curb hunger, promote fullness, and support weight loss or maintenance.
- Muscle Building and Maintenance: Adequate protein intake is crucial for muscle growth and repair, making it especially beneficial for athletes or those seeking to maintain or increase muscle mass.
- Thermic Effect of Food: Protein requires more energy to digest and absorb than fats and carbs. This means that when a higher percentage of your diet is composed of protein, your body will burn more calories – it's as close to "free calories" as you can get.
- Blood Sugar Regulation: Protein can help stabilize blood sugar levels and reduce the likelihood of sugar cravings.
For these reasons, high-protein diets have some of the most consistent findings regarding their effectiveness in losing weight and maintaining weight.
Potential Drawbacks:
While the high-protein diet has many benefits, it's important to consider potential downsides:
- Nutrient Imbalances: Focusing too heavily on protein may result in insufficient intake of other vital nutrients like fiber, vitamins, and minerals. A balanced diet is essential for overall health.
- Kidney Strain: Individuals with existing kidney issues should be cautious about increasing protein intake significantly and consult a healthcare professional before making major dietary changes. We want to be clear this is for those with existing kidney problems. Long-term studies have found no issues in healthy patients consuming large protein diets.¹
- Sustainability: Adhering to a high-protein diet in the long term might be challenging for some individuals, depending on their lifestyle and preferences.
Who Benefits Most:
Anyone and everyone. Many people often associate protein diets with athletics and bodybuilding. However, in this diet plan, protein plays a different role besides muscle recovery – it helps keep you full and increases calorie expenditure.
Therefore, if curbing appetite and burning more calories seem appealing to you, check it out. And again, you can apply this to any other diet you use.
Tips for Success:
To get the most out of a high-protein diet, keep these tips in mind:
- Diversify Your Protein Sources: Include a wide range of protein-rich foods to ensure you get a full spectrum of nutrients.
- Balance Your Macronutrients: While protein is a priority, it doesn't mean to be flippant with carbs and fat. You still need to consume appropriate amounts for each. If you're not sure, we would suggest that 30% of your calories come from fat and that you make up the rest with carbs.
- Watch Your Portions: Even protein-rich foods contain calories, so be mindful of portion sizes to avoid overeating.
- Stay Hydrated: Proper hydration supports protein digestion and absorption, so drink enough water throughout the day.
- Protein Powder: Many of the benefits of protein, such as satiety and higher TEF, will likely not be seen with protein powder. Those benefits come from the body needing to break down food; since protein powder is already broken down, it won't yield the same results. This does not make protein powder bad; just stick to 1-2 servings daily if you need it.
2. 80/20 Diet
The 80/20 diet has become more popular over the past few years due to its effectiveness and simplicity. It is a flexible eating approach that emphasizes balance and food quality over strict guidelines.
Unlike other diets that have a list of foods you can or can't eat, there are simply two categories;
- Whole foods and minimally processed foods
- Processed and junk food
The concept is simple: 80% of your food should come from whole, minimally processed foods, while the remaining 20% can come from processed or less nutritious options. That's it.
Research shows that flexible dieting can be very effective for some people.² It's not always better than a more rigid approach, but for some, it can be.
You can apply this to any diet or macro breakdown you like, and essentially, no food is off the limit. This allows for flexibility, making it easier to maintain long-term.
With that said, we still believe you should try to completely cut out some foods or at least minimize them. This includes;
- Junk food
- Added sugar
- Candy, cake, etc.
These foods can promote unhealthy habits and cravings. In an ideal world, you could eliminate these cravings and save them for special occasions once in a while.
Key Principles and Food Choices:
The primary focus of the 80/20 diet is on the quality of food rather than specific food groups or macronutrient ratios. There are no rigid rules about what to eat or which macronutrients to prioritize. However, to follow the 80/20 principle:
-
Whole, minimally processed foods should make up 80% of your diet. These include:
- Fruits and vegetables
- Lean proteins (e.g., chicken, fish, beans)
- Whole grains (e.g., brown rice, quinoa, oats)
- Nuts and seeds
- Healthy fats (e.g., avocado, olive oil)
-
The remaining 20% can come from processed or indulgent foods, such as:
- Packaged snacks
- Sweets and desserts
- Fast food or takeout
- Processed meats and refined carbs
Macro Breakdown:
- Protein: 30-40%
- Fat: 30-40%
- Carbs: 30-40%
Remember that the 80/20 diet does not have a macro breakdown. Therefore, we recommend the same breakdown as a high-protein diet.
Benefits:
The 80/20 diet offers several potential advantages:
- Focus on food quality: Unlike many diets focusing solely on calorie counting or macronutrient percentages, the 80/20 diet prioritizes nutrient-dense, whole foods. This can improve overall health and promote better long-term eating habits.
- Flexibility: This highly adaptable diet makes it suitable for almost anyone. You can still enjoy your favorite indulgences while ensuring that most of your diet is nutritious and wholesome.
- Sustainable: Since there's no restriction on food types, it's easier to stick to for the long term, helping with consistency in healthy eating habits.
One of the really cool things about the 80/20 diet is the amount of food you can eat! We're not telling you to not count calories. However, many people who move from a typical Western diet to a whole-food diet get stuffed! They can eat much larger volumes due to the low calories.
Drawbacks:
While the 80/20 diet can be effective, it has some potential downsides:
- Lack of structure: The diet is based on a concept rather than specific guidelines, leaving some people uncertain about how to implement it. Without clear direction, those new to dieting may struggle to balance whole and processed foods.
- Requires prior knowledge: To succeed, it's helpful to already have a basic understanding of nutrition, macros, and food quality. Those unfamiliar with these concepts may need additional resources or guidance to follow the diet effectively.
- Time to prep: This isn't a drawback but something to be aware of. As you're eating a whole diet, you must prepare your meals.
Primary Followers:
The 80/20 diet is most popular among individuals who already have experience with dieting or are familiar with macronutrients and food quality. It's especially appealing to those looking for a flexible, sustainable approach to eating that allows for some indulgence without compromising overall health.
Tips for Success:
To succeed with the 80/20 diet, keep these tips in mind:
- Understand food quality: Since the diet focuses on whole foods, it's important to understand what qualifies as whole, minimally processed foods versus what falls under the 20% processed category.
- Have some knowledge of macros: While the diet doesn't dictate macronutrient percentages, knowing how to balance protein, carbs, and fats can help you make healthier choices.
- Be mindful of portion sizes: Even though 20% of processed foods are flexible, it's important not to overdo it, as these foods can still contribute to excess calories.
- Use the same meals: When you first start this diet, don't try to cook a new food for every meal, every day. Rather, find 2 meals you like to eat for breakfast, lunch, and dinner. Alternate through these when you first start, and slowly add other meals.
- Meal prep: Preparing your meals daily would make everything much more difficult. Therefore, learn to meal prep one or two days a week to keep things simple. Other options are simply learning some easy recipes or meals. Many people report finding slow cookers very useful for this, as meals are easy to make.
By embracing the flexibility and simplicity of the 80/20 diet, you can strike a balance between health-conscious eating and enjoying life's indulgences.
3. WW (Formerly Known As Weight Watchers)
Weight Watchers (now known as WW) is unique as it's not necessarily a diet but an entire weight loss and wellness program.
Founded in the 1960s by Jean Nidetch, WW started as a support group for women who wanted more than a diet plan. She organized weekly meetings and group accountability sessions to help provide not just support during weight loss but also a social aspect.
In fact, its support system has become the foundation of the entire program and the primary reason we have it on this list.
Unlike many other diets, WW doesn't focus on specific food types or strict calorie counting.
Instead, it uses a point system to help participants manage their food intake. The system assigns points to foods based on nutritional content, allowing users to track their consumption without counting calories or obsessing over macros.
To untrained individuals, more intensive programs like WW could be a benefit as there is so much support.³
Key Principles and Food Choices:
As mentioned, WW doesn't necessarily tell you what to eat. Rather, it has created a very effective system for calculating and controlling calories.
There are quite a few resources online, but you'll obviously have the necessary tools to make selecting foods as easy as possible.
Macro Breakdown:
Although WW doesn't require strict attention to macronutrient ratios, it provides a general guideline for balanced nutrition:
- Protein: 10-35%
- Fat: 20-35%
- Carbs: 45-65%
Remember what we said above? If you follow WW, we strongly recommend that you stay on the higher end of the protein percent.
Benefits:
- Strong support system: By far, the biggest benefit of WW is its support system. It heavily emphasizes community engagement, accountability, and weekly check-ins, making it much more than a "weight loss program." This support structure can motivate many individuals, whether new trainees needing tips and tricks or thriving in a social or group environment. And
- Sense of community: Members share their challenges and victories, creating a positive and supportive atmosphere. Encourages consistent participation and emotional support among members.
- Simple tracking system: WW uses a point-based system for food intake, which is easy to follow. This method is often less stressful than tracking macros or calories, making the program more accessible and manageable for individuals who prefer a straightforward approach to weight loss.
Drawbacks:
While many people have had positive experiences with WW, it does come with some potential downsides:
- Cost and extras: Some people feel that WW can feel like a marketing scheme, with the point system tied to branded products that participants are encouraged to buy. Membership fees, weigh-ins, and optional extras (like premium plans or special foods) can increase over time.
- Time: While the support groups are very beneficial, you need to make the time to go! Now, because WW is so large, it is generally pretty easy to find groups, but it is something to consider.
- Lack of focus on specific goals: This is not a drawback, but you should be aware. WW focuses on general weight loss rather than other fitness goals, such as sports performance or muscle building. If you're an athlete looking to build muscle, this program might not offer the specialized support you need.
- Group-based model: While community support is a benefit for many, it might not appeal to everyone. Some individuals may find the group meetings or weigh-ins unnecessary or uncomfortable.
Primary Followers:
WW was originally created with women in mind, and it has historically been popular among women seeking general weight loss. However, the program has also gained popularity among men in recent years.
Regardless, WW tends to cater to beginners, but anyone needing the support would do well.
With that said, the typical WW member is looking for a supportive, community-driven approach to losing weight and maintaining healthy habits.
Tips for Success:
- Fully engage with the support system: As we mentioned, the support system is WW's primary benefit. Therefore, if you're going to join WW, make getting involved a priority. This includes in-person help as well as using online tools.
- Consistency is important: Stay consistent with the point system while utilizing the support network. WW is an effective tool for weight loss when approached in a structured, community-focused way.
4. The Mediterranean Diet
For good reason, the Mediterranean diet remains a perennial favorite in weight loss.
In 2025, it's still regarded as one of the healthiest diets globally, focusing on nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats.⁴
Rather than being a "diet" in the traditional sense, it is more of a lifestyle approach to eating, emphasizing the importance of enjoying meals, eating mindfully, and prioritizing whole foods.
Key Principles and Food Choices:
The Mediterranean diet centers around consuming foods typical of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain.
The diet focuses on high-quality fats (like olive oil and nuts), lean proteins (especially fish), and plenty of plant-based foods. Red meat is limited, and processed foods are discouraged.
This balanced eating approach is rich in fiber, antioxidants, and heart-healthy fats, promoting weight loss and overall health.
- High consumption of olive oil, legumes, whole grains, fruits, and vegetables
- Moderate to high consumption of fish, nuts, and seeds
- Moderate consumption of dairy products (cheese and yogurt) and wine (especially red wine)
- Low or no consumption of non-fish meat, heavily processed foods, foods with added sugar, and foods with saturated fat.
Macro Breakdown:
- Protein: 15-20%
- Fat: 30-40%
- Carbs: 40-55%
The Mediterranean Diet provides a pretty good macro breakdown. However, it tends to be a little low on protein, so we would advise you to try and get at least 25% of your calories from protein, if not 30.
Benefits:
- Nutrient-Dense and Balanced: The Mediterranean diet is rich in healthy fats, fiber, and antioxidants, providing various nutrients that promote overall health and well-being.
- Heart Health: It's known for promoting heart health, reducing the risk of cardiovascular diseases, and improving blood sugar control, which is crucial for sustainable weight loss.
- Sustainability: Unlike restrictive diets, the Mediterranean diet encourages a balanced, whole-food approach to eating, making it easier to maintain over the long term.
- Global Recognition: This eating style is endorsed by numerous health organizations, including the World Health Organization and the American Heart Association, for its health benefits.
- Focuses On Total Health: We like the Mediterranean Diet because it focuses more than "losing weight." It aims to teach the importance of nutrition for total health and mitigation of chronic disease.
One really attractive benefit is that multiple studies are showing that following the Mediterranean Diet can reduce the risk and improve several chronic diseases, including;
- Certain types of cancer
- Diabetes
- Cardiovascular health
- Cognitive disease
Drawbacks:
- It may not lead to rapid weight loss compared to more restrictive diets.
- Requires consistent meal planning and preparation.
5. Intermittent Fasting
Intermittent fasting (IF) has been around for a while. While technically fasting has been around forever, intermittent fasting in its current form has been around for about 15 years or so.
However, it has proven so effective for some people that it continues to be used in large populations.
IF is not a diet but sets times when you can eat. Specifically, it alternates between times of feeding and times of fasting. While this general idea applies to all types of IF, you can do it in multiple ways.
Common intermittent fasting patterns include:
- 16/8 Method: Fasting for 16 hours and eating within an 8-hour window.
- 20/4 Method: Fasting for 20 hours and eating within a 4-hour window.
- One Meal A Day (OMAD): Some people may consider OMAD its own plan, but it's essentially the same thing. You fast all day except for one meal, generally in the evening.
- 5:2 Diet: Eating normally for five days and drastically reducing calories on two non-consecutive days.
- Alternate-Day Fasting: Fasting every other day.
Key Principles and Food Choices:
As IF is an eating pattern, there are no specific foods or macro breakdowns you should eat.
However, dieters who use IF are generally healthy-minded individuals and will stick to a
primarily a whole-food diet. In addition, followers generally consume a higher protein content.
Benefits:
- Weight Loss & Improved Body Composition: Limiting the eating window can reduce overall calorie intake, aiding weight and fat loss.
- Improved Insulin Sensitivity: IF may enhance insulin sensitivity, benefiting blood sugar control and lowering the risk of type 2 diabetes.
- Cellular Repair & Autophagy: Fasting triggers cellular repair processes and autophagy, helping to remove damaged cells.
- Simplicity & Flexibility: Easy to incorporate into daily life without complex meal planning or strict food restrictions.
Studies have also shown that IF can help improve a variety of health markers and reduce the risk of certain conditions.⁵ These can include:
- Cardiometabolic health
- LDL cholesterol levels
- Triglycerides levels
- Improve insulin resistance
Drawbacks:
- Discomfort During Fasting Periods: The initial stages may lead to hunger, irritability, or difficulty adjusting to fasting hours.
- Risk of Overeating: There is a potential to overeat or make unhealthy food choices during the eating window, which may hinder weight loss progress.
- Not Suitable for Everyone: It may not be appropriate for individuals with a history of eating disorders, those who are pregnant or breastfeeding, or people with certain medical conditions. Consulting a healthcare professional is advised.
Primary Followers:
- Popular among those seeking weight loss, improved metabolic health, and a simplified approach to meal planning.
- Individual experiences vary, so results and preferences can differ.
Tips for Success:
- Stay Hydrated: Drink plenty of water or calorie-free beverages during fasting periods to stay hydrated.
- Choose Nutrient-Dense Foods: Focus on whole, nutrient-rich foods during eating windows for better health and energy.
- Listen to Your Body: Adjust fasting and eating windows based on hunger and fullness cues to match your needs.
- Gradually Adapt: Start with shorter fasting periods and gradually increase as your body becomes accustomed.
6. Noom
Noom is a relatively new weight loss program but is completely innovative in how it attacks weight loss. While most programs focus on food (obviously), Noom addresses our minds and psychology's role in weight loss.
In this context, Noom aims to transform the way people think about food and their lifestyle choices. Noom functions as a mobile app that combines a multi-functional approach, including:
- Personalized coaching
- Education
- Behavior modification
- Tracking
We really like this, as Noom acknowledges that there's more to succeeding with weight loss than just knowing what foods to eat. Noom targets the root causes of unhealthy eating behaviors, which are believed to lead to healthier nutritional choices.
Key Principles and Food Choices
Noom is much more than just a list of foods to eat; many are involved. Here's a summary of how Noom operates.
- Mindful Eating: Encourages users to be more conscious of their food choices and emotional eating patterns.
- Balanced Approach: Noom doesn't restrict any specific food groups but encourages moderation. The goal is to develop a balanced, sustainable relationship with food.
- Healthy Eating Habits: Noom promotes whole foods, higher-protein options, and nutrient-dense meals. While there's no strict macro breakdown, users are encouraged to choose green foods (low-calorie, nutrient-rich options) most of the time.
- Personalized Coaching: Each user is assigned a personal coach who offers guidance, encouragement, and accountability throughout the process.
- Color-Coded Food System: Noom uses a simple color-coding system to categorize foods as green, yellow, or red based on their calorie density and nutritional value. This helps users make healthier food choices without feeling deprived.
- Daily Lessons & Activities: Noom provides users with daily lessons on topics like mindful eating, stress management, and understanding hunger cues. These lessons encourage long-term behavior changes.
- Food Logging & Tracking: The app allows users to track meals, exercise, and overall progress while providing feedback based on their food choices.
Benefits:
- Weight Loss & Improved Body Composition: Noom's focus on habit change and emotional eating helps users make lasting changes, which can lead to sustainable weight loss.
- Psychological Support: The program helps users address underlying emotional triggers for overeating, fostering a healthier relationship with food.
- Increased Motivation: Personalized coaching and daily lessons provide consistent support, helping users stay on track and motivated over time.
- Long-Term Sustainability: Rather than offering quick fixes, Noom helps users build healthier habits that can be maintained long-term without restrictive dieting.
Additional Health Benefits: Studies have shown that Noom's behavioral approach can have several positive impacts on overall health, including:
- Improved Mental Health: By tackling the emotional and psychological aspects of eating, Noom helps users reduce stress and anxiety around food.
- Better Blood Sugar Control: Noom can improve insulin sensitivity by promoting healthier eating patterns and regular meal timing.
- Reduced Risk of Chronic Diseases: Following Noom's principles can improve key health markers like cholesterol levels, blood pressure, and heart health.
Due to the novelty of Noom, there hasn't been substantial research. However, there have been some general studies that definitely show the effectiveness of mobile health apps.⁶
Drawbacks:
- Subscription-Based: Noom requires a paid subscription, which can be expensive for some users.
- Technology-Dependent: Noom is a digital platform, so there are no face-to-face interactions. Some individuals who prefer personal interaction with coaches may find it less appealing.
- Initial Learning Curve: The system can take some time to get used to, especially for users unfamiliar with tracking or the psychological aspects of eating.
Primary Followers
Noom is popular among individuals looking for a sustainable and psychological approach to weight loss. It is particularly beneficial for people who:
- Struggle with emotional or stress-related eating.
- Want to make long-term changes to their habits and relationship with food.
- Prefer a flexible, app-based approach rather than rigid, restrictive diets.
Tips for Success:
- Stay Consistent: Make the most of your personalized coaching by regularly engaging with your coach and sticking to your daily lessons.
- Be Mindful: Pay attention to your hunger cues, emotions, and eating habits. Use Noom's lessons to reflect on your choices.
- Track Your Progress: Log your meals, exercise, and emotional triggers in the app to help you stay accountable and identify patterns.
- Don't Rush the Process: Weight loss and habit change take time. Focus on gradual improvements and celebrate small successes along the way.
- Leverage Your Coach: Reach out to your coach for additional support and motivation when challenges arise.
Prepare to lose some pounds with our exclusive 12-week fat loss training program. Choose between a 4 or 5 day training split and torch that stubborn fat, all while retaining, or even gaining muscle...
What Weight Loss Program Is Best For You?
We reviewed the top weight loss programs to help you reach your goals. You may have noticed that many programs are similar to guidelines rather than strict "named" diets.
That's because, over the years, we have found that the most long-run dieters learned healthy habits and made the right lifestyle changes in the long run. There's nothing wrong with "named" diets, but generally speaking, people migrate back to healthy eating habits while following simple guidelines over time.
References
- Jäger, Ralf. “International Society of Sports Nutrition Position Stand: Protein and Exercise.” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, 20 June 2017, jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8, https://doi.org/10.1186/s12970-017-0177-8.
- Conlin, Laurin Alexandra, et al. “Flexible vs. Rigid Dieting in Resistance-Trained Individuals Seeking to Optimize Their Physiques: A Randomized Controlled Trial.” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 29 June 2021, https://doi.org/10.1186/s12970-021-00452-2.
- Gudzune, Kimberly A., et al. “Efficacy of Commercial Weight-Loss Programs.” Annals of Internal Medicine, vol. 162, no. 7, 7 Apr. 2015, p. 501, www.ncbi.nlm.nih.gov/pmc/articles/PMC4446719/, https://doi.org/10.7326/m14-2238.
- Guasch‐Ferré, M., and W. C. Willett. “The Mediterranean Diet and Health: A Comprehensive Overview.” Journal of Internal Medicine, vol. 290, no. 3, 2021, pp. 549–566, onlinelibrary.wiley.com/doi/full/10.1111/joim.13333, https://doi.org/10.1111/joim.13333.
- Varady, Krista A., et al. “Clinical Application of Intermittent Fasting for Weight Loss: Progress and Future Directions.” Nature Reviews Endocrinology, vol. 18, no. 5, 22 Feb. 2022, https://doi.org/10.1038/s41574-022-00638-x.
- Han, Myeunghee, and Sang Youl Rhee. “Effectiveness of Mobile Health Applications for 5% Body Weight Reduction in Obese and Overweight Adults.” Journal of Obesity & Metabolic Syndrome, vol. 30, no. 4, 30 Dec. 2021, pp. 354–364, https://doi.org/10.7570/jomes21014.
Garett Reid
Author