A weight loss plan works best when it is realistic, balanced and sustainable. This article covers the general principles behind popular approaches, without prescribing any specific diet.
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Popular approaches in brief
Well-known structured programmes include commercial points-based programmes, the DASH eating plan (originally designed for blood pressure), and therapeutic lifestyle changes (TLC) focused on heart health. Intermittent fasting, ketogenic, paleo and Atkins-style approaches are low-carbohydrate or time-restricted patterns some people follow. Evidence for each varies, and none suits everyone.
A note on calories
Very-low-calorie diets (around 800-1,200 kcal per day) should only be followed under medical supervision. A moderate calorie deficit set with professional guidance is the safer general approach. Do not follow a 1,000-calorie-a-day plan without medical supervision.
Building a sustainable plan
The most sustainable plans share common features: plenty of vegetables, fruit and whole grains, adequate protein, regular meals, physical activity, good sleep and realistic goals. Planning meals ahead and keeping track of progress can help.
Get professional guidance
If you want a personalised plan, talk to a doctor or registered dietitian, especially if you have a health condition or take medication.
This article is general information only and is not medical advice. Please consult a healthcare professional for personal advice.