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Top 8 Diets That Are Backed by Science

  • April 28, 2021

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There are so many diets that can help you lose weight that it can be overwhelming to pick the right one. While there is no one-size-fits-all plan, here are some of the best diets backed by science.

1. Ketogenic

This high-fat, adequate-protein, and low-carb diet sends your body into ketosis, meaning it will burn its stored fat. Commonly called the keto diet, this is only effective for losing weight if you follow your plan strictly with no cheat days.

2. Paleo

While most people think paleo means meat, it actually includes a lot of foods. The concept is that you eat only foods that people living during the Paleolithic era would have eaten, such as meats, fish, eggs, poultry, fruits, and vegetables. This means that most grains, dairy, sugar, beans, and salt are out.

3. Atkins

This high-protein, low-carb diet has existed for a long time. However, this allows more carbs than the keto diet, making it more user-friendly.


Whether you have just figured the WAYT-less program, which you can find more information about at, or have no previous dieting habits, the DASH diet is a good way to help you figure out how to be healthier. It was originally developed for high blood pressure, so it offers a lot of low-sodium options. However, many dietitians recommend it for people with obesity or heart disease because of the healthy foods it promotes.


The MIND diet is a hybrid of the DASH and Meditteranean diets. It features foods that are designed to slow Alzheimer's disease. It is based on research that shows the benefits of different foods on the MIND menu and how they benefit people with Alzheimer's.

6. Low-Carb

Many diets, such as Atkins and keto, can fall under this umbrella. However, low-carb means that you are limited to about 60 g of carbs per day. The most basic low-carb diets allow you to eat anything else you want, as long as you keep the carbs below this number.

7. Intermittent Fasting

Intermittent fasting is available in many different forms, ranging from certain fasting periods each day or one 24-hour period per week. If you want to break the habit of late-night snacking, this is a good option. There are many different types, so most people can find one that fits their lifestyle and schedule.

8. SlimFast

As the name implies, this diet will let you reach a healthy weight fast by limiting you to shakes for breakfast and lunch, a low-calorie dinner, and three 100 calorie snacks per day. While this may sound complicated, it can actually work because it limits you to your minimum necessary calories per day, putting you on a track to lose weight fast. Over time your weight loss results will start to slow, indicating that you are close to your goal weight, and you can easily transition to maintenance by swapping the shakes for sensible meals. Additionally, SlimFast offers catered diets for people with certain restrictions, such as keto or diabetes programs.

With so many options, it can be tough to pick the right diet for you. Choosing one that is backed by science can help you stay safe and lose weight.