With the new year in full swing, many people are taking a closer look at their weight loss resolution.
However, because new trendy diets and products are popping up all the time, it can be difficult to know which ones actually work.
A group of more than forty health and nutrition experts from US News and World Report have ranked their top 16 weight loss diets of 2024.
The team conducted a detailed analysis to decipher the diets expected to result in the healthiest amount of weight loss – which dieters can keep off for good.
“Our panel of leading health experts, including dietitians and physicians specializing in diabetes, heart health and weight loss, rated each diet for safe and effective weight loss,” wrote the research team, in collaboration with research and analytics company The Harris Poll. .
“These are diets that allow weight loss at a healthy rate (1 to 2 pounds per week) and sustain it over the long term.”
Experts from US News and World Report have ranked the best diets for weight loss. Weight Watchers came first, followed closely by the Mediterranean diet
Losing weight is one of the most popular New Year's resolutions
At the top of the list was America's old favorite diet, Weight Watchers. Weight Watchers, popularized by celebrities like Oprah Winfrey and Tia Mowry, doesn't require you to count calories.
Instead, foods are assigned a certain number of points based on their nutrients, such as fiber, added sugars, fibre, protein and fat.
Foods with more unhealthy nutrients such as added sugars and fat, and too few essential substances such as fiber, receive more points. Dieters are assigned a specific number of points to use daily and weekly.
Doug Cook, a registered dietitian in Toronto, told US News and World Report: 'WeightWatchers helps people understand balance in that no food is off limits, allowing it to be sustainable in the long term. It focuses on healthy foods like fruits, vegetables, lean proteins, etc.”
A study published in the BMJ In 740 overweight or obese participants, it was found that those who used Weight Watchers lost the most weight compared to those who followed other diets, with an average of 9.8 pounds after 12 weeks.
Moreover, at one assessment of 45 studiesResearchers found that after 12 months of Weight Watchers, members lost 2.6 percent more weight than those who received no weight loss counseling or education.
In second place was the Mediterranean diet, which is also ranked as the best diet overall by US News and World Report.
This diet prioritizes ingredients that are staples in Mediterranean countries such as Italy and Greece. This includes whole grains, lean proteins like fish, healthy fats like olive oil, plant-based proteins like lentils and nuts.
Weight Watchers was named the best diet for weight loss by US News and World Report
The Mediterranean and DASH diets also ranked in the top five best diets for weight loss because of their focus on foods such as whole grains, healthy fats, lean proteins and vegetables.
Mountains of research have shown it to be the best and most complete diet for health and longevity, lowering the risk of everything from dementia to heart disease.
In terms of weight loss, a 2018 study of more than 32,000 participants found that following a Mediterranean diet minimizes weight gain and reduces the waistline.
Dr. Tracey Brigman, registered dietitian and clinical associate professor at the University of Georgia's Department of Nutritional Sciences, told US News and World Report: 'The Mediterranean diet is consistently a top diet because of its inclusion of fruits, vegetables, fish and other healthy foods. It is flexible, making it easy to follow in the longer term.'
In third place was the volumetric diet, a type of low-calorie diet that emphasizes foods such as fruits, vegetables, whole grains and low-fat dairy products. Water-rich meals such as soups are common.
The volumetric diet categorizes foods into four groups based on their calorie density.
The first category is “very low density,” which includes fruits, non-starchy vegetables such as broccoli and Brussels sprouts, broth-based soups, and low-fat dairy products.
The “low-density” group includes whole grains, lean proteins such as poultry and fish, legumes and starchy vegetables such as potatoes and corn.
The 'medium density' group includes high-fat dairy products such as whole milk and ice cream, refined carbohydrates such as white bread and white pasta, fatty meat and fish, and salad dressing.
Finally, high-density foods such as foods high in sugar and fat, including butter, candy, chips, chocolate, trail mix and ultra-processed foods.
Elisabetta Politi, a dietitian on the US News and World Report expert panel, said: 'Its strength is that it is evidence-based and nutritionally sound. The weaknesses: It may not provide enough guidance for those who don't like fruits and vegetables.'
The top five diets were rounded out by the Mayo Clinic and the DASH diets (Dietary Approaches to Stop Hypertension).
The Mayo Clinic Diet is a 12-week program that focuses on diet, exercise and other healthy habits. The first two weeks focus on adopting ten healthy habits and breaking five unhealthy habits to lose weight.
The rest of the program focuses on forming habits such as making smart food choices, controlling portion sizes, meal preparation and exercising.
DASH aims to reduce high blood pressure, also called hypertension.
Harvard researchers found that people who followed the diet for 30 years had a 14 percent lower risk of coronary heart disease and stroke compared to people who followed a standard diet.
The authors published their findings in the AHA journal CirculationThis indicates that the heart health organization endorses the diet plan as a highly effective way to prevent cardiovascular disease.
At the bottom of the list was the South Beach Diet, which focuses on eliminating refined carbohydrates and prioritizing healthy fats like olive oil.
However, the experts warned that this could be limiting.
The first phase, which lasts fourteen days, involves eating three meals and two snacks per day, mainly proteins and non-starchy vegetables.
Then participants add small amounts of whole grains and fruits, as well as small amounts of alcohol. This phase lasts as long as you need to reach your target weight.
In the final phase, no food is off limits, but participants do pay strict attention to portion sizes.
There is no research to suggest that the South Beach Diet leads to long-term weight loss.
Sharon Palmer, a dietitian at Plant-Powered Dietitian, told US News and World Report: 'This diet would be difficult to follow in the context of cultural diets, and it reinforces diet culture. I would not recommend this diet for weight loss in general.”