Research shows promising results from options like the DASH diet and Mediterranean diet

You want to lose a few pounds — and this time, you’re determined to make your healthy habits last and lose weight for good. So, where do you start? Should you ditch carbs or embrace whole grains? Cut out meat or go high-protein?

There’s no one right answer when it comes to a diet for weight loss, says registered dietitian Natalie Romito, RD, LD. “The best diet is the one you’re going to follow,” she says. “There’s no one diet that will fit everybody’s needs, personalities, lifestyles or food preferences.”

Fad diets have been around forever, and most come and go for a reason: They don’t work long term. If you’re looking for a diet to lose weight — and keep it off — Romito recommends starting with an eating plan backed by solid science. Here are her top weight loss diet picks.

Mediterranean diet

Technically, the Mediterranean diet isn’t a diet. “It’s more of a lifestyle,” says Romito.

Based on typical eating habits from the Mediterranean area, this plan is heavy on plant-based foods. This way of eating includes loading up on veggies, beans and other legumes, as well as eating fish and seafood a couple times a week in place of red meat. You can also eat fruit for a sweet treat or nuts for a snack. And you’ll use olive oil as your main fat.

Studies show the Mediterranean diet reduces the risk of heart attack and stroke and helps with weight loss, too. And the Mediterranean diet is a great choice if you aren’t a huge meat eater and dig veggies, fruits, legumes and whole grains.

Tips for success

As the Mediterranean diet is more of a way of eating vs. a fad diet, you may be more likely to stick with it long term. Romito offers this advice:

  • Include fruits and vegetables with every meal.
  • Exchange processed snacks for healthier options.
  • Don’t be afraid to experiment.

Moderate protein plan

Romito also recommends a diet she calls a “moderate protein plan” — but it could also be described as a moderate carbohydrate plan. This plan still emphasizes whole grains and produce and limits processed foods and added sugar. But it allows for more animal proteins for those carnivores-at-heart.

With this diet, aim to get:

  • 30% of your daily calories from protein
  • 30% from fat
  • 40% from carbohydrates

For many people, a higher-protein diet decreases hunger, making it easier to stick to the plan. This diet is a great choice for people who get excited about making spreadsheets or using an app that lets them track everything they eat.

“If you love numbers, this is the plan for you,” Romito reinforces.

Tips for success

Meal planning is key here. Romito offers these tips:

  • Find a tracking system (whether a food journal or a food tracking app) that works best for you.
  • Include a protein source at every meal.
  • Opt for a mix of animal and plant-based protein.
  • Make most of your fats from whole food plants and omega-3s, rather than saturated animal fats, to best support heart health.

DASH diet

Short for “Dietary Approaches to Stop Hypertension,” the DASH diet started as a research diet plan to curb high blood pressure.

“This style of eating can also help with lowering cholesterol and weight loss,” Romito says.

The DASH plan breaks out the number of servings you should eat from each food group. Studies show that while DASH does help lower blood pressure, it’s even better at lowering cholesterol.

This diet is perfect for the person who plans meals around the food groups and doesn’t want to track calories.

Tips for success

Part of your focus on the DASH diet will be to lower your sodium intake. Romito shares this advice:

  • Read food labels to find ingredients that are lower in sodium.
  • Flavor your meals with a salt-free seasoning.
  • Give yourself grace if you get off track with your eating goals.

Whole food, plant-based diet

The goal with a whole foods, plant-based diet (or the WFPB diet) is to stop consuming animal products, including meat, poultry, fish, eggs, dairy and honey.

As the name suggests, everything you eat — including whole grains, fruits, vegetables, legumes, nuts and seeds — comes from plants.

“This is a great fit for those looking to limit animal products in their diet for ethical and/or health reasons, while also meeting their weight loss goals,” says Romito.

Research shows following a WFPB diet can help reduce your risk of heart disease, high blood pressure, diabetes and obesity.

“When you’re eating whole plant foods, you’ll naturally eat more fiber and higher volumes, but at lower calorie amounts,” she explains. “This means you feel fuller with fewer calories, which supports long-term weight loss.”

Tips for success

The thought of not eating animal products can overwhelming, but Romito suggests these tips:

  • Lean into plant-based proteins like beans, lentils and tofu.
  • Include healthy fats from avocados, nuts and seeds to help you feel satisfied.
  • Keep your pantry full of plant-based staples to make meal planning easier.

How to find your best diet

To recap, Romito says these diets have some common themes:

  • Foods that help you feel full
  • Eating whole, minimally processed food as the basis of your meals
  • The base of meals is fruits, vegetables, whole grains, protein and heart-healthy fats

“It’s interesting how similar these diets are at their core, and the rest is just personal preference for what will suit your lifestyle and values best,” she notes.

Some people find other diets work well for them. Some love the high-fat, low-carb keto diet. Others swear by intermittent fasting, where you restrict eating during certain days of the week or hours of the day.

But Romito recommends steering clear of plans that forbid nutritious foods that you want to continue to include in your diet. Likewise, skip diets that promise rapid weight loss of more than 1 or 2 pounds a week.

“If it sounds too good to be true, it probably is,” she states.

And think about whether your new diet is truly something you can stick with for the long haul.

“It’s about matching your lifestyle with the foods you enjoy and what will work best for you long-term, without feeling deprived or ripped off,” says Romito.