The best diet plan is one you can follow safely and keep up. Below are five well-known plans, with honest pros and cons. A safe, commonly recommended pace of weight loss is roughly 0.5–1 kg per week. No plan can promise 10 kg in 10 days, and very rapid loss can be unsafe.
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The Diets at a Glance
Most diets work by helping you eat fewer calories in a way that suits your tastes. The CDC recommends gradual loss of about 1 to 2 pounds a week, which is more likely to last.
1. Mediterranean diet
Based on vegetables, fruit, whole grains, beans, olive oil, fish and modest amounts of meat and dairy.
- Pros: balanced, flexible, filling and suitable as a long-term way of eating.
- Cons: weight loss is gradual, and portion sizes still matter.
2. DASH diet
Emphasises fruit, vegetables, whole grains, low-fat dairy and lean protein, with less salt and processed food. It was designed to support healthy blood pressure.
- Pros: balanced and nutritionally complete, with clear food groups.
- Cons: needs planning and home cooking to keep salt and processed foods low.
3. Paleo diet
Focuses on meat, fish, eggs, vegetables, fruit, nuts and seeds, and excludes grains, dairy, legumes and processed foods.
- Pros: cuts out processed food and emphasises whole foods.
- Cons: restrictive, can be expensive, and cutting out whole food groups can leave gaps, such as calcium and fibre.
4. Atkins / low-carb diet
Restricts carbohydrates and emphasises protein and fats, reintroducing some carbs over time.
- Pros: some people find lower-carb eating reduces hunger and simplifies choices.
- Cons: restrictive at first, can be low in fibre, and long-term sticking to it can be difficult.
5. Ketogenic diet
A very low-carb, high-fat plan that puts the body into ketosis.
- Pros: can reduce appetite for some people in the short term.
- Cons: very restrictive, can cause side effects, and is not suitable for everyone. Medical advice is essential, especially if you have a condition or take medication.
The NHS sets out the basics of a balanced diet, and the NHS Better Health has a free 12-week plan. Very restrictive plans such as keto are harder to sustain and may not suit people with certain medical conditions.
Tips for Success on Any Plan
- Fill half your plate with vegetables.
- Include protein at every meal to stay full.
- Drink water instead of sugary drinks.
- Plan meals and snacks ahead.
- Combine diet with regular activity.
See finding the best plan for you, best foods for weight loss and getting started with weight loss.
The Best Diet Is the One You Can Keep
Research comparing popular diets finds that most produce similar weight loss after a year when calories are matched. The biggest predictor of success is adherence: choosing foods you enjoy, can afford and can prepare easily. Diets that cut whole food groups can work short term but are harder to maintain and may leave gaps in fibre, calcium or certain vitamins.
Whichever plan you choose, aim for steady progress of about 1 to 2 pounds a week, include protein and vegetables at every meal, and keep moving. Next steps: how to find the best weight loss plan for you, getting started with weight loss and losing weight on a budget.
How to choose
- Choose a plan that fits your health, budget, culture and daily routine.
- Be wary of any plan promising very fast results.
- Talk to your doctor or a registered dietitian first if you have a medical condition, are pregnant, or take regular medication.
This article is general information only and is not medical advice. Please consult a healthcare professional for personal advice.
The Five Diets Compared
| Diet | How strict | Long-term evidence | May suit |
|---|---|---|---|
| Mediterranean | Flexible | Strong evidence for heart health; steady, modest weight loss | Most people, families, people who enjoy cooking |
| DASH | Moderate | Designed to lower blood pressure; good overall health evidence | People with high blood pressure or a family history of it |
| Paleo | Fairly strict | Limited long-term evidence | People who like whole foods and can cook from scratch |
| Atkins / low-carb | Strict at first | Faster early loss; similar to other diets after a year in many studies | People who find cutting carbs easier than counting calories |
| Ketogenic | Very strict | Can work short term; hard to sustain | Some people under medical supervision |
What a Balanced Day Can Look Like
Whichever plan you choose, a simple structure helps you stay on track without obsessing over numbers:
- Breakfast: a source of protein and fibre, such as eggs with vegetables, Greek yoghurt with fruit and nuts, or porridge made with milk.
- Lunch: half a plate of vegetables or salad, a quarter of lean protein such as fish, chicken, beans or lentils, and a quarter of wholegrains.
- Dinner: the same plate idea, with a little healthy fat such as olive oil.
- Snacks if needed: fruit, a handful of nuts, or yoghurt rather than biscuits and crisps.
- Drinks: mostly water, tea or coffee without sugar. Sugary drinks add calories without making you feel full.
Who Should Get Medical Advice Before Changing Their Diet
Talk to a doctor or dietitian before starting a new diet if you have diabetes (especially if you take insulin or tablets that can cause low blood sugar), kidney or liver disease, heart disease, a history of eating disorders, or if you are pregnant, breastfeeding or under 18. Strict low-carb and ketogenic diets in particular can affect blood sugar and some medicines, so they need careful planning.
How to Stay Motivated
- Track one or two habits, such as vegetables at every meal or a daily walk, rather than only the number on the scale.
- Expect plateaus. Weight often stalls for a week or two before dropping again.
- Plan for social events instead of avoiding them; one meal out won’t undo a week of good habits.
- Get support from friends, family or a group with similar goals.
The NHS Better Health weight loss plan is a free example of a gradual, balanced approach you can follow alongside any of these diets.
Frequently Asked Questions
Which diet is best for weight loss?
Studies comparing popular diets generally find that people lose similar amounts of weight over a year when they stick to them. The best diet for you is the one you can follow comfortably, that fits your culture, budget and health, and that you could imagine keeping up for years.
How fast should I lose weight?
A gradual pace of around 0.5 to 1 kg (1 to 2 pounds) a week is widely recommended. Faster loss is often water and muscle, is harder to keep off and can be unsafe without medical supervision.
Do I need to count calories?
Not necessarily. Some people find counting helpful at first, while others do better with simple rules such as filling half the plate with vegetables, cutting sugary drinks and eating regular meals. Either approach can work if it creates a steady, moderate calorie deficit.
Is exercise necessary when dieting?
Diet usually drives most early weight loss, but regular activity helps keep weight off, protects muscle and improves health in its own right. Walking most days is a good place to start.
