Dietitians Say These Are the Best Diets for Weight Loss in 2025
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With 2025 approaching, you might be thinking about your New Year’s resolutions. Many of these goals relate to health and fitness, including weight management. If you’d like to lose weight safely, the best diet for weight loss may help you reach your goals.
“There are several reasons someone may begin a specific diet (eating pattern) including personal health, lifestyle, and values,” explains Adiana Castro, M.S., R.D.N., C.L.T., founder at Compass Nutrition. She adds that weight or fat loss goals are common reasons for starting a diet, as well as improving various health markers and increasing energy and mood.
Meet the experts: Adiana Castro, M.S., R.D.N., C.L.T., founder at Compass Nutrition; and Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios
Some of us have a negative association with the word diet, but “there are diets that are safe and effective for weight loss,” explains Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. He emphasizes that “the most important thing to understand for weight loss in a healthy manner is eating a proper balance of nutrients and eating in a calorie deficit or below the number of calories it takes to maintain your weight.” Various diets take these factors into consideration.
Below, find the best diets for weight loss that are approved by nutrition experts to help you meet your goals in 2025.
Best diets for weight loss
Mediterranean diet
There’s a reason the Mediterranean diet is considered the gold standard for not only weight loss but an overall healthy lifestyle. Research shows that following the diet may help you live longer, reduce stress levels, lower the risk of type 2 diabetes, and even lower hypertension.
“The Mediterranean Diet focuses on lean meat/fish and limited red meat, as well as consuming fruits and vegetables, healthy fats/oils, herbs and spices, and whole grains,” White explains. “Incorporating this kind of food into your diet [may] lead to many health benefits in addition to losing weight,” he adds, pointing to heart health, brain function, reduced inflammation, and balanced blood sugar.
DASH diet
The DASH diet, or Dietary Approaches to Stop Hypertension, is a nutrition plan developed to help lower blood pressure and cholesterol and maintain a healthy weight. “The DASH diet is very similar in concept to the Mediterranean diet but has an emphasis on low sodium intake for heart health, striving for the daily recommended intake of 1500-2300 mg of sodium per day,” White explains. You’ll eat much of the same foods as the aforementioned diet, with a focus on fruits, vegetables, lean meats, and whole grains.
A 2020 study found that the DASH diet helped a group of people 65 and older struggling with obesity reduce body fat while a 2021 meta-analysis conducted by the National Institute of Health (NIH) concluded that following the DASH diet in combination with increased physical activity helped people lose weight and lower blood pressure.
MIND diet
The MIND diet is a bit different than the others on this list, as it’s not focused on calories or weight loss. In fact, the MIND diet actually “combines elements of the Mediterranean diet and the DASH diet,” Castro explains, adding that it has a “stronger focus on brain health.”
“The diet focuses on adding vegetables (especially green leafy vegetables), berries, nuts, whole grains, lean protein, beans, legumes, and limits red meat and cheese and allows for rare occasions of fried foods, pastries, sweets, and processed foods,” Castro says. She notes that the diet is effective for not only brain health but weight loss as well because “nutrient-dense and fiber-rich foods help promote satiety and healthy weight.”
Atlantic diet
The Atlantic diet originated in coastal regions of the Atlantic and is considered a traditional eating pattern from northwestern Spain and Portugal. “It offers a balanced and nutrient-dense approach to eating which is helpful for long-term health and weight management,” Castro explains. Research published in JAMA Network Open even found that the Atlantic diet “significantly reduced” rates of metabolic syndrome (a group of health conditions including high blood pressure, high blood sugar, excess belly fat, and abnormal cholesterol levels).
The diet places an emphasis on fresh, local, and seasonal seafood, vegetables, fruits, legumes, whole grains, healthy fats, and moderate dairy consumption, Castro adds, noting that “traditional cooking methods” like grilling, steaming, and baking with olive oil are also central to the diet. The abundance of fiber, protein, and healthy fats can help with satiety and support a goal of fat loss, Castro says.
Intermittent fasting
Unlike some other diets, intermittent fasting doesn’t focus so much on what you eat or how much you eat, but rather on when you eat. “Intermittent fasting is a diet strategy that focuses on your meal timing in addition to healthy eating,” White explains, adding that there are a few different intermittent fasting schedules or types, pointing to the common 16:8 diet which involves fasting for 16 hours a day (including sleep) and eating all meals within an eight-hour window. “This method has benefits for some but if used improperly or for long durations of time it can also be harmful especially depending on your health condition.”
While research has found intermittent fasting to be helpful regarding weight loss, it is still unclear whether it is more or less effective than eating fewer calories or eating specific types of foods. If you’re interested in trying the eating style for yourself, experts suggest consulting a physician to determine if it’s right for you.
Paleo diet
The Paleo diet “emulates the eating habits of our Paleolithic ancestors,” who lived between 2.5 million and 10,000 years ago, says Castro. The idea behind the diet is that the way these ancestors ate is more in line with how we should eat for optimal health, focusing on foods that could only be obtained by hunting and gathering.
The diet focuses on “whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds while removing processed food, grains, legumes, and dairy,” Castro explains. “This diet is high in protein and fiber, focuses on nutrient-dense foods, and reduces ultra-processed foods and refined carbs.” Research shows that (in comparison to other diets) those following the Paleo diet had a decrease in body weight and waist circumference. However, the meta-analysis noted that more research is needed to prove additional health benefits associated with the diet.
Volumetrics
Created by Barbara Rolls, Ph.D., a professor of nutrition at Penn State University, Volumetrics is all about the volume or amount of the foods you eat. More specifically, it’s a diet “that focuses on foods with high volumes of water and fiber, i.e. fruits, non-starchy vegetables, broth-based soups, and nonfat dairy,” White explains. “Your food will be categorized by how nutrient-dense they are,” while the lowest-density foods allow for unlimited portions (or volume), and foods more dense in calories are meant to be eaten occasionally. Below, White outlines the various categories of the diet:
Category 1 (very low-calorie density): Unlimited portions.
Examples: Non-starchy vegetables, fruits, broth-based soups, and nonfat dairy.
Category 2 (low-calorie density): Moderate portions.
Examples: Starchy vegetables, whole grains, lean proteins, and legumes.
Category 3 (medium-calorie density): Smaller portions.
Examples: Cheese, bread, desserts, and higher-fat meats.
Category 4 (high-calorie density): Minimized or occasional use.
Examples: Fried foods, candies, nuts, oils, and chips.
Noom
“Noom is a mobile app-based weight loss program that focuses on building long-term, sustainable healthy habits,” Castro explains. “It teaches users to recognize patterns, habits, and thoughts that may lead to overeating or unhealthy choices.”
With a psychology-based approach to tracking tools, educational materials, and personalized recommendations that not only aid with weight loss but overall wellness, Noom hones in on the necessary behavioral changes that help people change their mindset to support lasting wellness. “It does create personalized weight loss plans and uses a color-coded system to encourage adding more nutrient-dense whole foods and limiting more calorie-dense foods like fried foods, sugary snacks, and alcohol,” Castro adds.
Vegetarian diet
There are lots of reasons someone might choose to eat a vegetarian diet, including personal ethics or preference, cultural reasons, or weight loss. Vegetarian diets are plant-rich and exclude meat, but often include other animal byproducts. “These diets are low in saturated fats, add whole plant-based foods, and have protein options as well,” Castro explains, adding that for these reasons the diet can aid with weight loss efforts.
However, if you are following a vegetarian diet for weight loss, “avoiding excessive dairy and processed vegetarian foods (like cheese, creamy sauces, high-calorie veggie burgers) is vital,” Castro adds. Sometimes labeling on vegetarian foods can be misleading, but not all vegetarian options are “healthy,” or nutrient-dense and balanced in calories.
Vegan diet
A vegan diet is similar to a vegetarian diet except that in addition to avoiding meat, it excludes all animal byproducts, including dairy, eggs, and sometimes honey and gelatin. “Vegan diets are rich in plants, high in fiber, and low in fat,” Castro explains, which may be helpful if you have a weight loss goal. In fact, a recent study shows that vegetarian and vegan diets may lower cholesterol—and while the study was not focused on weight, experts suggest that plant-based diets may contribute to a healthy body weight, which has also been linked to lower cholesterol levels.
“However, many people tend to overeat on carbohydrates and have inadequate amounts of even protein distribution throughout the day” when adhering to a vegan diet, Castro says. “The quality of the food you’re eating matters as well, and if you rely on processed vegan junk food (like vegan cheese, snacks, and mock meats) weight loss may be less effective due to higher calorie intake.”
Flexitarian diet
The flexitarian diet “focuses on reducing or limiting meat in the diet, opting for a more plant-based approach prioritizing fruits, vegetables, legumes, and whole grains with meals,” White explains. “For example, you would occasionally have some sort of lean meat, fish, or poultry in only one meal per day or maybe just three times per week.”
Castro says this diet is a good option for those who are looking to reduce their meat consumption without completely giving it up and that it “can lead to weight loss and improved metabolic health markers” thanks to a fiber and protein-rich approach. White agrees, noting that this type of nutritional approach tends to reduce fat intake, help regulate blood sugar levels, and aid in weight management.
Pescatarian
“Pescetarian diets are similar to a vegetarian diet but include fish and seafood,” Castro explains. “This diet has lean protein foods, nutrient-dense whole foods, and a lower intake of saturated fats.” Eating a diet rich in fish and other seafood has several benefits due to its nutrient profile (rich in vitamin D and omega-3 fatty acids), protein content, and low-calorie density. One study found that fish consumption was linked to lower rates of metabolic syndrome while another study linked the omega-3s in fatty fish (like salmon, tuna, and sardines) to healthy aging and living a longer life with reduced risk of chronic disease.
“Similar to the vegetarian diet, pescatarians must be mindful of portion sizes when consuming high-calorie foods such as cheese,” Castro adds. It’s also important to prepare your food in a healthy manner, like grilling, baking, or steaming your fish rather than frying it to cut down on saturated fats.
How to choose the best diet for weight loss
“When choosing a weight or fat loss diet you should look for whole nutrient-dense foods, a variety of food groups, sustainability to follow the plan, awareness of any underlying medical conditions, and support or accountability,” Castro says. Below, find a few things to think about when considering any weight loss diet.
Aim for balance. Any diet that is highly restrictive in terms of calories or food groups should be avoided. “This can lead to nutrient deficiencies, fatigue, ‘yo-yo’ dieting mentality, and rebound weight gain,” Castro explains. Also, “inflexibility or extreme rules can increase stress, guilt, and anxiety around foods.” Castro recommends a more balanced approach that allows for occasional “fun foods” which can often help you follow the diet and engage in healthy eating patterns long-term.
Avoid “detox” diets. One major red flag is any diet that uses unproven supplements or “detox” products as part of the protocol. Using these types of products can lead to all sorts of health issues like dehydration, digestive issues, and interference with regular body functions. “Our bodies have many detoxification organs including the liver, kidney, and skin that if given whole-rich foods can support the detoxification pathway through food intake,” Castro says.
Take it slow. While it might sound appealing, any diet that promises rapid weight loss “is usually unsustainable,” Castro adds. These types of fad diets often include extreme calorie deficits that can cause the body to enter “starvation mode,” she says, which often results in muscle loss, water retention, and a slower metabolism.
Be sure to nourish your body. Providing your body with essential nutrients is necessary for not only weight loss but also your overall health. “Diets that lack emphasis on whole foods tend to promote ‘diet’ products that typically are low-fat versions of foods and fake sugars as the primary food sources,” Castro says. “These diets often lack nutrients and fiber needed for health.” Not only does this approach ineffectively fuel your body but it can lead to nutritional deficiencies, a lack of energy, and a slew of other health issues.
What is the best way to lose weight?
When it comes to healthy, sustainable weight loss, you should focus on the type of foods you eat and how much you consume. White explains that not only do you need to eat a diet with the proper balance of nutrients, but you should also consider eating calorie deficit (or below the number of calories it takes to maintain your weight). While extreme calorie deficits are never the answer, your doctor or dietitian can help you determine the right calorie approach for you and your goals.
What should I eat to lose weight?
“The best diet is one that is sustainable and consistent in the long term for you,” explains Castro. The quality of the food you use to fuel your body is key, and it’s important to include “whole foods” in your diet and have protein, fat, and fiber (carbohydrates) on your plate for a balanced meal. “Remember eating is nourishing to the body and pleasurable to your taste buds,” Castro adds. “My goal is to find the balance of the two in your eating plan. Progress, not perfection, is the goal on your health journey!”
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