Many people searching “what is best weight loss diet” and “healthy weight loss diet plan” are looking for a diet that:
- controls cravings
- supports energy
- improves blood sugar balance
- includes enough protein and fibre
- and feels realistic long term
Some people do well on low-carb diets. Others thrive on plant-based eating, intermittent fasting, or Mediterranean-style diets.
In this guide, we’ll explore the benefits and challenges of 9 of the most popular and interesting diets right now.
Which diet is the best one to help you lose weight?
I’ll also be telling you about my new nutritional online course, Weight Loss with Herbs.
Please consider sharing this post on social media if you find it useful!
1. The ketogenic diet
How keto works for fat loss
The ketogenic diet focuses on lowering carbohydrates while increasing fats and moderate protein intake.
Many healthy keto diets recommend limiting carbohydrate intake to around:
- 20–50 grams of net carbs daily
to maintain ketosis, a metabolic state where the body burns fat and ketones for energy instead of relying mainly on glucose.
“Net carbs” usually means:
total carbohydrates minus fibre.
What can you eat on keto?
Many people following keto eat foods like:
- eggs
- meat
- fish
- cheese
- avocado
- nuts
- healthy oils like olive and coconut
- low-carb vegetables
- berries
while avoiding bread, pasta, sugar, rice, and most processed carbohydrates.
Why keto became one of the most popular healthy weight loss diet plans
One reason keto became so popular is that many people lose weight quickly during the first few weeks.
Lower carb intake often reduces water retention and can help reduce appetite naturally, making calorie control easier for some people.
Keto diet benefits
Research suggests healthy keto can help improve:
- blood sugar regulation
- appetite control
- insulin sensitivity
- triglyceride levels
which is why it remains one of the most searched healthy weight loss diet plans online.
I would recommend healthy keto to those experiencing blood sugar issues, such as type 2 diabetes and prediabetes.
Healthy keto can also help with health conditions like depression.
Many people enjoy the steady energy and reduced cravings they experience on keto.
Keto diet challenges
Although many people do very well on healthy keto, others find it difficult to maintain long term.
Processed keto foods
One common mistake is replacing whole foods with ultra-processed keto snacks, like keto bars and protein shakes. Many of these are dense in calories but low in nutrients, and don’t satisfy cravings.
Low-carb foods with artificial sweeteners also put an extra strain on the liver, and can cause bloating and skin issues. They can even become addictive to some people!
Keto flu
On the keto diet, some people experience:
- constipation
- fatigue
- worsened exercise performance
- difficulty eating enough fibre
especially during the first few weeks while adapting to lower carb intake.
These symptoms are referred to as the “keto flu”, and can usually be offset by eating more vegetables and salads, among other things.
Read more on Dr Eric Berg’s site about how to resolve keto flu symptoms. His website and YouTube channel are two of the best resources for learning about healthy keto and nutrition.
You can also check out our article on the 15 best natural appetite suppressors here.
Eating out on the keto diet
Another potential negative about the keto diet is that it can make eating out a bit tricky.
You might have to get comfortable negotiating meals that are not on the menu, and watching your friends eat dessert without you!
But at least there are tons of healthy keto recipes online, and you could always invite your friends over for a yummy keto meal.
The most successful diet is usually the one you can maintain consistently while still enjoying your life.
You might want to eat healthy keto most of the time, but still allow yourself treats on special occasions!
Would you like to learn the best healthy weight loss hacks? Join our new online weight loss course, Lose Weight with Herbs, that makes dropping the pounds easy and fun! Ask all your health questions to herbalist Rosa Wilde. See you there ❤️
2. The Mediterranean diet
Why the Mediterranean diet is one of the healthiest eating plans
The Mediterranean diet is based on the traditional eating patterns of countries like Greece, Italy, and parts of Spain.
Unlike many strict diets, it focuses more on food quality and lifestyle habits than calorie counting or cutting out entire food groups.
The Mediterranean diet is rich in:
- vegetables
- herbs
- beans and legumes
- olive oil
- seafood
- nuts and seeds
- fruit
- whole grains
while limiting highly processed foods, sugary snacks, and refined carbohydrates.
Many people also enjoy moderate portions of:
- cheese
- yogurt
- eggs
- red wine
- meat
depending on their preferences and health goals.
One reason this healthy weight loss diet plan works so well is because it is naturally high in fibre, antioxidants, healthy fats, and anti-inflammatory foods.
Mediterranean diet benefits
Research consistently shows the benefits of the Mediterranean diet:
- lower rates of heart disease
- better blood sugar control
- improved cholesterol levels
- reduced inflammation
- healthy weight management
- improved longevity
The Mediterranean diet is often easier to maintain socially because it includes a wide variety of foods and flexible meal options.
Many people also find it satisfying because meals are rich in flavour from:
- herbs
- garlic
- olive oil
- spices
- fresh ingredients
rather than relying heavily on processed low-calorie products.
Mediterranean diet challenges
Overeating high-calorie foods
One downside is that some people accidentally overeat calorie-dense foods like:
- olive oil
- nuts
- cheese
- bread
because the diet feels so healthy and unrestricted.
Portion sizes still matter for fat loss, even when foods are nutritious.
“Mediterranean-style” foods are not always healthy
Another challenge is that modern “Mediterranean-style” restaurant/pre-prepared food is not always truly healthy. Many meals are still highly processed and loaded with refined carbohydrates and unhealthy vegetable oils.
The healthiest version of the Mediterranean diet is usually based around simple whole foods prepared at home.
This eating style is a good choice for people looking for a healthy weight loss eating plan.
Have any questions about how to lose weight? Ask in the comments section, I love receiving your messages ❤️
3. Intermittent fasting
Why intermittent fasting became so popular for fat loss
Intermittent fasting focuses on what times you eat your food.
Instead of constantly snacking throughout the day, people eat within a specific “eating window” and stop eating for the remaining hours.
Three of the most common fasting schedules include:
- 14:10 method
- 16:8 time-restricted eating
- OMAD (One Meal A Day)
A 16:8 schedule means fasting for 16 hours and eating within an 8-hour window, such as eating between 11 am and 7 pm.
One reason intermittent fasting became so popular is because many people naturally eat fewer calories without needing to count everything. It can also simplify eating and reduce mindless snacking.
Many people combine intermittent fasting with:
- healthy keto
- Mediterranean eating
- low-carb diets
- weight loss with herbs
- high-protein diets
for additional appetite control and blood sugar stability.
The benefits of intermittent fasting
Research tells us intermittent fasting can have serious benefits:
- insulin sensitivity
- blood sugar regulation
- appetite control
- metabolic flexibility
- inflammation markers
During fasting periods, some people also report:
- improved mental clarity
- steadier energy
- reduced bloating
- less “food noise” (obsessive thoughts about food)
One interesting reason fasting may feel easier after a few days is that insulin levels stay lower between meals, which can reduce constant hunger and cravings in some individuals.
Many people also enjoy the simplicity of not constantly thinking about food.
Herbal teas, black coffee, sparkling water, and electrolyte drinks are commonly used during fasting windows to help reduce hunger.
Learn more about the health benefits of green tea for weight loss here.
The challenges some people experience with fasting
Although intermittent fasting works extremely well for some people, others struggle with:
- low energy
- irritability
- headaches
- overeating later in the day
- poor sleep
especially if fasting windows become too short too soon.
One common mistake in people new to intermittent fasting is not eating all day and then binge eating unhealthy foods at night. Food quality still matters on any healthy weight loss diet plan!
Some people also become overly obsessive with fasting schedules and ignore their body’s hunger cues completely.
If you have a history of disordered eating, you may wish to get medical advice before doing a small eating window.
Gentler fasting schedules like 12:12 and 14:10 are often easier and more sustainable for beginners than jumping straight into long fasts.
Intermittent fasting also work better when meals have sufficient:
- protein
- fibre
- vegetables
- healthy fats
rather than sugary processed foods that increase blood sugar swings and hunger.
For many people, intermittent fasting can be a simple and flexible tool for fat loss, especially when combined with whole foods, good hydration, and balanced nutrition.
Want to discover the best herbs for weight loss? Check out our post on the 7 best fat loss herbs for tea ❤️
4. High-protein diets
Why high-protein diets are one of the most popular healthy weight loss diet plans
High-protein diets focus on increasing protein intake to improve fullness, support muscle mass, and reduce overeating.
Protein is one of the most satiating nutrients, meaning it helps people feel fuller for longer after meals compared to refined carbohydrates.
Many high-protein healthy weight loss diet plans aim for around 20–35% of total calories from protein.
Exact amounts vary depending on:
- body size
- activity level
- age
- fitness goals
Good protein sources include:
- eggs
- seafood
- Greek yogurt
- cottage cheese
- tofu
- tempeh
- lentils
- beans
Many people combine high-protein eating with:
- Mediterranean diets
- intermittent fasting
- healthy keto
- weight loss with herbs
to improve appetite control and preserve lean muscle during fat loss.
The benefits of eating more protein
Research suggests higher-protein diets may help improve:
- satiety and fullness
- blood sugar stability
- muscle preservation during dieting
- calorie burning through digestion
- recovery after exercise
Protein also has a higher thermic effect than carbohydrates or fats, meaning the body burns slightly more calories digesting it.
Many people notice:
- fewer cravings
- less snacking
- steadier energy
- improved body composition
when they increase protein intake.
High-protein meals tend to reduce the “empty hunger” people often experience after eating sugary breakfasts or processed snack foods.
High-protein diet challenges
Processed protein sources
One common mistake is relying too heavily on processed protein products like:
- protein bars
- artificial shakes
- processed low-carb snacks
instead of building meals around whole foods.
Digestive issues
Diets that heavily emphasise animal sources of protein (like meat and poultry) often crowd out other food groups like fruits, vegetables, and whole grains.
By filling up on high protein foods first, people may be too full to eat a healthy amount of veg!
A severe drop in dietary fiber leads to gut issues, including bloating, gas, and constipation.
High protein diets and kidney issues
Excess protein produces nitrogen (ammonia) waste products. In healthy individuals, the kidneys successfully filter this out.
However, in people with pre-existing kidney disease or diabetes, this extra workload can accelerate kidney damage.
Consistently high protein intake can also elevate the risk of developing kidney stones.
Very high protein intake is unnecessary for most people. More is not always better.
A balanced healthy weight loss diet plan usually works best when protein is combined with:
- high-fibre vegetables
- healthy fats
- adequate hydration
- minimally processed carbohydrates
Check out our online weight loss program, Lose Weight with Herbs, to learn more about healthy sources of protein and how much protein you should be getting every day.
5. Plant-based diets
Healthy weight loss diet plans and plant-based eating
Plant-based diets focus mainly on foods that come from plants, including:
- vegetables
- beans and legumes
- fruit
- herbs and spices
- nuts and seeds
- whole grains
Some people follow fully vegan diets with no animal products at all, while others follow:
- vegetarian diets
- pescetarian diets
- flexitarian diets
which include small amounts of seafood, eggs, dairy or meat.
One reason plant-based eating has become so popular is that whole plant foods are naturally high in:
- fibre
- water
- antioxidants
- phytonutrients
while often being lower in calorie density than heavily processed foods.
High-fibre foods physically take up more space in the stomach, which can naturally help people feel fuller on fewer calories.
The benefits of plant-based diets
Research consistently links healthy plant-based diets with:
- lower body weight
- improved gut health
- reduced inflammation
- better cholesterol levels
- improved insulin sensitivity
- lower risk of heart disease
which is why many experts consider plant-based eating a great option for a long-term healthy weight loss diet plan.
Plant diversity is especially important for gut health.
Studies suggest people eating around 30 different plant foods weekly often have healthier gut bacteria diversity than those eating a narrow range of foods.
Many people also notice:
- improved digestion
- reduced bloating
- steadier energy
- easier bowel movements
when increasing whole plant foods and fibre intake gradually.
Plant-based diets also pair naturally with:
- weight loss with herbs
- Mediterranean diets
- intermittent fasting
- anti-inflammatory eating plans
because herbs, spices, legumes, vegetables, and herbal teas all play a major role.
To discover the best herbs to lose weight, check out our post on natural weight loss supplements🌿
Plant-based diet challenges
Vegan junk food
One common mistake is thinking all vegan food is a healthier choice.
Modern supermarkets now sell large amounts of:
- vegan desserts
- vegan fast food
- vegan candy
- highly processed meat substitutes
Many of these foods are still ultra-processed and calorie-dense, even if they are technically plant-based.
Of course, a plant-based diet built around processed vegan snacks will not give you the same health benefits as one based on whole foods!
Protein and nutrient deficiencies
Poorly planned vegan diets can sometimes be low in:
- some amino acids
- vitamin B12
- iron
- zinc
- omega-3 fats
especially if meals rely too heavily on refined carbohydrates instead of legumes, tofu, whole grains, nuts and seeds.
Protein intake matters on any healthy weight loss diet plan, especially during fat loss where preserving lean muscle becomes important.
Digestive changes from too much fibre too quickly
Another common issue is suddenly increasing fibre intake too fast.
Rapidly jumping from a low-fibre processed diet to very high intakes of beans, lentils, vegetables, and whole grains can temporarily cause bloating, gas, and stomach discomfort, especially if water intake is low.
Increasing fibre gradually day by day while staying hydrated helps the digestive system adapt.
A balanced plant-based approach tends to work best when meals are centred around whole foods rather than highly processed vegan products.
6. Low glycemic diets
Why low glycemic eating helps control cravings and blood sugar
Low glycemic diets focus on choosing carbohydrates that digest more slowly and cause a gentler rise in blood sugar levels.
How the glycemic index works
Foods are ranked using something called the Glycemic Index (GI), which measures how quickly a food raises blood glucose compared to pure glucose.
Generally:
- low GI foods score under 55
- medium GI foods score 56–69
- high GI foods score over 70
Low glycemic foods include:
- beans and lentils
- oats
- quinoa
- sweet potatoes
- berries
- non-starchy vegetables
while highly processed foods like white bread, sugary cereal, candy, soda, and pastries tend to have much higher glycemic values.
One reason low glycemic eating became popular is because stable blood sugar often helps reduce:
- cravings
- energy crashes
- excessive hunger
- mindless snacking
which can make calorie control easier naturally.
When I started paying attention to blood sugar levels, it massively reduced the amount of anxiety I feel throughout the day. I’m so much less stressed, even on busy work days!
The benefits of low glycemic diets
Research shows low glycemic diets can help improve:
- blood sugar regulation
- insulin sensitivity
- appetite control
- triglyceride levels
- long-term weight management
which is why many experts recommend this approach for people with:
- insulin resistance
- prediabetes
- type 2 diabetes
- PCOS
Many people also notice:
- steadier energy
- improved concentration
- less afternoon fatigue
- reduced sugar cravings
when switching from highly processed carbohydrates to slower-digesting whole foods.
Low glycemic eating also pairs extremely well with:
- Mediterranean diets
- intermittent fasting
- weight loss with herbs
- high-fibre eating plans
because herbs like cinnamon, fenugreek, and bitter melon support blood sugar balance naturally.
Join our affordable weight loss program, Lose Weight with Herbs, to discover the easiest ways to control your blood sugar!
Low glycemic diet challenges
Healthy foods still contain calories
One common misunderstanding is thinking low GI means you can eat more of this food.
Foods like nuts, dark chocolate and dried fruit are still calorie-dense despite having lower glycemic effects.
Portion sizes still matter for fat loss!
Glycemic index values can be confusing
The glycemic response to food also changes depending on:
- meal composition
- fibre intake
- cooking method
- ripeness
- protein and fat content
- individual responses to food
For example, eating oats alone can raise blood sugar faster than eating oats alongside Greek yoghurt or chia seeds.
This means eating real whole food meals matter more than focusing on GI numbers alone.
A balanced low glycemic healthy weight loss diet plan usually works best when focused on minimally processed whole foods rather than simply chasing low GI labels on packaged products.
Discover the best healthy weight loss nutritional tips here ❤️
7. The paleo diet
Why the paleo diet became popular for natural weight loss
The paleo diet is based on the idea of eating foods that would have been available to early hunter-gatherer humans before the rise of modern processed food.
How the paleo diet works
Paleo diets typically focus on:
- vegetables
- fruit
- seafood
- eggs
- nuts and seeds
- healthy fats
- unprocessed meats
while avoiding:
- refined sugar
- ultra-processed foods
- white flour
- artificial additives
- most packaged snacks
Some paleo diets also exclude:
- grains
- beans and legumes
- dairy products
One reason paleo became one of the most talked-about healthy weight loss diet plans is because it naturally removes many highly processed foods that contribute to overeating and blood sugar spikes.
Many people lose weight simply because they begin eating:
- more protein
- more fibre
- fewer processed carbohydrates
- fewer liquid calories
without obsessively counting calories.
The benefits of paleo eating
Research suggests paleo-style diets may help improve:
- blood sugar control
- appetite regulation
- insulin sensitivity
- triglyceride levels
- waist circumference
Many people also report:
- fewer cravings
- better digestion
- steadier energy
- reduced bloating
when reducing ultra-processed foods.
Highly processed foods used to leave me experiencing brain fog and anxiety, especially after sugar crashes, and I didn’t even know what was causing it!
When I started paying more attention to food quality, I noticed a huge difference in my energy and mood.
Paleo eating also encourages cooking from scratch more often, which naturally increases awareness around ingredients and portion sizes.
Paleo diet challenges
Cutting out too many foods
One criticism of stricter paleo diets is that they remove entire food groups that can still be healthy for many people, including:
- beans
- lentils
- oats
- yogurt
- whole grains
These foods provide:
- fibre
- minerals
- resistant starch
- beneficial gut bacteria support
Some people thrive on paleo eating, while others feel unnecessarily restricted long term.
Expensive “paleo” products
Another issue, like many of the diet’s we’re exploring today, is the rise of heavily marketed “paleo-friendly” products.
Some paleo snacks and desserts are still:
- highly processed
- calorie-dense
- low in fibre
- easy to overeat
A balanced paleo-style healthy weight loss diet plan usually works best when meals are centred around whole foods rather than expensive packaged “health foods.”
8. The DASH diet
Why the DASH diet is one of the healthiest eating plans
The DASH diet stands for: Dietary Approaches to Stop Hypertension
It was originally designed to help lower high blood pressure, but it has also become one of the most respected healthy weight loss diet plans for overall health and sustainable fat loss.
How the DASH diet works
The DASH diet focuses on:
- vegetables
- fruit
- beans
- whole grains
- seafood
- low-fat dairy
- nuts and seeds
while reducing:
- ultra-processed foods
- excess sodium
- sugary drinks
- refined carbohydrates
Unlike extreme diets, DASH does not completely remove any major food groups. Instead, it encourages balance, fibre, and nutrient density.
Many people succeed on DASH is because meals are naturally filling due to the high intake of:
- minerals like potassium
- fibre
- water-rich foods
- protein
without needing severe restriction.
The benefits of the DASH diet
Research consistently links the DASH diet with improvements in:
- blood pressure
- cholesterol levels
- insulin sensitivity
- heart health
- weight management
which is why many experts consider it one of the best answers to “What is the best weight loss diet?”.
The DASH diet is also rich in minerals and antioxidants, which supports nervous system function and stress regulation.
When I started eating more mineral-rich whole foods, I noticed my energy became much steadier throughout the day.
Many people underestimate how much blood sugar swings and ultra-processed foods affect mood and anxiety.
DASH diet challenges
Low-fat processed foods
One issue with some modern DASH-style eating plans is that people sometimes rely too heavily on:
- low-fat snacks
- low-fat desserts
- processed “diet foods”
instead of whole foods.
Many low-fat products compensate by adding sugar, starches, and artificial ingredients, which can increase hunger and cravings.
Hunger from overly low-fat eating
One challenge some people experience on the DASH diet is not eating enough healthy fats or protein, especially if they follow an outdated “low-fat” interpretation of the diet.
Meals that rely too heavily on:
- dry cereals
- low-fat crackers
- plain toast
- processed low-fat snacks
often leave people hungry again very quickly.
This can lead to:
- constant snacking
- sugar cravings
- low satiety
- poor long-term adherence
Healthy fats from foods like:
- olive oil
- nuts
- seeds
- avocado
- seafood
can actually improve fullness and make the diet much easier to sustain.
Over the long-term, low-fat diets can result in deficiencies in fat-soluble vitamins (A, D, E, and K).
The healthiest version of DASH is not extremely low-fat.
9. The volumetrics diet
Why the volumetrics diet helps people feel full while losing weight
The volumetrics diet is based on a simple idea:
eating larger volumes of lower-calorie foods to increase fullness without overeating.
How the volumetrics diet works
Instead of focusing heavily on cutting out carbohydrates or fasting, volumetrics encourages foods with:
- high water content
- high fibre
- low calorie density
such as:
- vegetables
- soups
- fruit
- beans
- potatoes
- oats
- salads
Foods high in water and fibre physically take up more space in the stomach, which helps activate fullness signals naturally.
For example, a large bowl of vegetable soup may contain fewer calories than a small bag of chips, while being far more filling.
One reason this healthy weight loss diet plan works well is because people often feel like they are eating more food, not less.
The benefits of volumetrics eating
Research suggests low-calorie-density diets may help improve:
- satiety
- portion control
- appetite regulation
- long-term weight management
Many people also find volumetrics easier psychologically because it avoids the constant deprivation associated with highly restrictive diets.
When I started filling my plate with vegetables and having a bowl of soup before eating calorie-dense foods, I stopped overeating without feeling like I was “on a diet”.
Large high-volume meals can also help reduce:
- binge eating
- nighttime snacking
- cravings driven by hunger
Volumetrics diet challenges
“Healthy” low-calorie snacks can still be processed food
One common mistake is relying too heavily on:
- rice cakes
- diet snacks
- low-calorie desserts
- artificial “light” products
instead of whole foods.
Some low-calorie processed foods are packaged as healthy but still result in overeating.
Not eating enough protein
Another challenge is that some people focus so heavily on volume and low calories that meals become too low in protein and healthy fats.
Very low-protein meals may leave people hungry again quickly, even if the meal looked physically large.
A balanced volumetrics-style healthy weight loss diet plan tends to work best when high-volume foods are combined with:
- protein
- fibre
- healthy fats
- minimally processed whole foods.
Which healthy weight loss diet plan is best for you?
After researching all these diets over the years, one thing became very clear to me:
Most diets contain at least some useful ideas, but very few people thrive on extreme restriction forever.
Some people feel amazing on healthy keto. Others love the flexibility of Mediterranean eating.
Some do well with intermittent fasting, while others simply need more protein, fibre, and structure around meals.
That’s exactly why I created my online weight loss program, Lose Weight with Herbs.
I combine the best evidence-based aspects of:
- healthy keto
- Mediterranean eating
- intermittent fasting
- low glycemic eating
- high-fibre plant-based nutrition
- herbal medicine and natural appetite support
into one realistic, flexible lifestyle approach.
In this weight loss program, I show you how to build a sustainable healthy weight loss diet plan that helps control cravings, stabilize blood sugar, improve digestion, reduce binge eating, and support steady fat loss naturally.
You’ll learn:
- how to create balanced meals without obsessive calorie counting
- how to use herbs and spices to support metabolism and appetite control like cayenne
- how to stop constant “food noise” and cravings
- how to make healthy eating easier in real life
- how to lose weight without feeling deprived all the time
When I started focusing on blood sugar balance, fibre, hydration, herbs, and whole foods instead of extreme dieting, my energy became dramatically steadier.
I felt calmer, less anxious around food, and much more in control of my eating habits.
That’s the real goal!
Not just losing weight for a few weeks, but creating a long-term healthy eating plan and sustainable weight loss program that actually fits into your life.
If you’re tired of jumping between restrictive diets and want a more natural, science-backed approach to fat loss, check out our friendly online community: Lose Weight with Herbs.
I’d love to welcome you to the School. Tell me about your weight loss journey and what you’re hoping to achieve.
Let’s get you back on track to feeling great ❤️
