Which diets work for weight loss and why?

Here are some of the most effective diets for weight loss and the reasons why they work:

Mediterranean Diet

The Mediterranean diet emphasizes plant-based foods like fruits, vegetables, whole grains, legumes and olive oil. It limits red meat, sugar and saturated fat. Studies show the Mediterranean diet can lead to modest long-term weight loss and reduce the risk of heart disease and diabetes.

Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting. It can help with weight loss by reducing calorie intake. Some research suggests intermittent fasting may be as effective for weight loss as continuous calorie restriction.

Low-Carb Diets

Low-carb diets like the Atkins, ketogenic and paleo diets limit carbohydrates in favor of protein and fat. They can lead to rapid initial weight loss by putting the body into ketosis and reducing appetite. However, long-term sustainability can be challenging.

Weight Watchers

Weight Watchers is a commercial diet program that assigns points to foods based on their nutrition. It emphasizes portion control and a balanced diet. Studies show Weight Watchers can lead to modest long-term weight loss and improvements in health markers.

Volumetrics Diet

The Volumetrics diet focuses on eating low-energy-density foods that provide a lot of volume and nutrients for few calories, like fruits, vegetables and broth-based soups. It encourages portion control and reduces calorie intake to promote weight loss.

The most effective diets for weight loss:

• Promote a calorie deficit through portion control and nutrient-dense foods
• Are sustainable long-term by allowing flexibility and variety
• Provide adequate nutrition to support health 
• Incorporate regular physical activity
• Have strong social support

Ultimately, the best diet is one you can stick to that creates a calorie deficit. Gradual, sustainable changes to your eating habits are key for lasting weight loss.