Best Weight Loss Diets 2021 (by Unimeal Experts)

The Mediterranean diet is proven to be one of the healthiest diets in the world. It improves heart condition, normalizes blood sugar and cholesterol levels.

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5/10

The speed of your weight loss highly depends on the number of calories you eat. If you want to lose weight on a Mediterranean diet without counting calories, you will have to control your portion sizes, choose fruits for dessert, and stay physically active.

7/10

If you don’t live near the Mediterranean sea, this diet might be more expensive than an average low-calorie diet.

8/10

On the one hand, you don’t have severe restrictions on this diet. On the other hand, as you will have to cook more, following the Mediterranean diet might be more time-consuming.

10/10

The Mediterranean diet is highly sustainable for life. Moreover, it teaches you how to choose high-quality products and mind your portion sizes. This knowledge will help you maintain your new physique after the weight loss.

The DASH diet is an efficient way to help treat high blood pressure. As it presumes that you eat a more balanced and varied diet, other health improvements are highly possible.

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6/10

As the DASH diet describes both the quantity and the quality of food you should be eating, it is helpful for weight loss. However, that’s not going to be a fast weight loss.

8/10

The DASH diet is variable and might require more shopping and more expenditures on food.

8/10

The DASH diet is quite easy to follow.

8/10

The DASH diet is not highly restrictive and hence, can be sustained for life. It teaches you how much to eat and what food to choose, so it can be quite efficient in weight maintenance. It also has two phases, the second one being less restrictive and more convenient for weight maintenance.

Intuitive eating principles are used to treat individuals with eating disorders. What’s more, they help build healthy relations with food.

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1/10

Intuitive eating is not recommended to overweight or obese individuals who need to lose weight for health reasons. This is because its main principle is about refraining from dieting and restrictions. Losing weight is not the main goal of intuitive eating. Hence, seeing weight loss results when eating intuitively might take some time.

8/10

On the one hand, intuitive eating is all about refraining from restrictions. On the other hand, it’s not that easy to follow it, if you haven’t listened to your body for the most part of your life!

8/10

You will lose half to one pound of weight per week.

8/10

It can be the same food you’re eating, just in smaller quantities. However, if you’re dieting the smart way, you will switch high-calorie foods for their low-calorie alternatives. Funny as it may seem, low-calorie foods are often a bit more expensive than their original versions. 

6/10

The sustainability of this diet depends on the calorie deficit you choose. The larger the calorie deficit is, the harder it is to follow such a diet. By creating a slight 300 calorie deficit, you will make your diet more bearable. By increasing your deficit, you will make dieting more challenging.

6/10

Most people who follow low-calorie diets without changing the quality of their food or their eating habits, regain their weight back. However, if you opt for a small calorie deficit and change the quality of food you eat, your chances to maintain a new weight increase.

9/10

More than one pound a week weight loss is possible. You lose weight faster when you cut off carbs, as carbs retain liquid. When you don’t eat carbs, you face fast water loss.

7/10

Protein and fat sources are usually more expensive than sources of carbohydrates. Low-carb highly-processed products are also more expensive than traditional snacks.

6/10

Overall, this diet is quite sustainable as you can choose to eat from 0 to 150 grams of carbs per day. 

6/10

You learn a lot about food quality and can change protein and fat ratios in your diet. So, this diet is more sustainable in the long run than the keto diet. However, if you stop following the low-carb diet, you might regain some of the weight back quite rapidly.

7/10

The weight loss speed depends on the number of calories you consume during your meal. If you follow diet recommendations (like eating high-fiber whole foods and minimizing processed products), you won’t be able to consume too many calories in one sitting and will lose weight faster.

9/10

This diet doesn’t force you to count calories or change the types of food you’re consuming. It’s as affordable as your normal eating.

6/10

Fasting for almost 23 hours a day can be pretty challenging.

6/10

Some individuals state that they follow OMAD for years. However, this weight management approach is not sustainable for most people.

Yes. 

The traditional Dr. Now diet is only 1,200 calories, this number is too low and the medical consultation is highly advised.

9/10

If you follow a 1,200 or 1,000 calorie diet, you can lose more than two pounds a week. Dr. Now’s morbidly obese patients (from My 600-lb Life TV show) were losing about 20 pounds a month. 

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There’s no need for lobsters, caviar, or exotic fruits. You just opt for whole foods and eat much less.

5/10

1,200 calories are very little. If you follow this diet for a prolonged period of time, you will feel a lack of energy, you will always be cold, and your cravings will increase. This kind of dieting is hard to sustain for long. 

4/10

If you’re not about to get a weight-loss surgery (like Dr. Now’s patients), you don’t have many chances of sustaining your weight loss. However, if you eat more calories and follow the main principles of Dr. Now’s diet, you get more chances of maintaining your new physique.

Yes. 

72-hour fasting is considered a prolonged period without food, so medical supervision is highly recommended.

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An individual can lose up to six pounds in three days. The number of pounds lost depends on the initial body weight.

10/10

You need nothing but water, and, in some cases, salt and electrolytes. 

3/10

People who fast regularly state that after a certain period, you don’t feel hunger urges. However, your first days without food will be quite challenging.

3/10

Prolonged fasting might cause disruptive eating behavior, especially when you use this weight loss strategy regularly. 

On the other hand, there are some case studies, stating that weight loss after fasting is more sustainable than weight loss after a low-calorie diet.

6/10

Your weight loss will highly depend on the number of calories you consume.

7/10

The affordability of your vegan diet highly depends on the season and the place where you live.

7/10

A vegan diet is quite restrictive and you will have to refrain from many products you used to eat. However, it doesn’t limit the amount of food you can eat. 

6/10

Most vegans start to reintroduce animal products to their diet after several years of veganism due to vitamins or minerals deficiency. 

There is not enough data on weight regain among ex-vegans.

3/10

Body recomposition is not about weight loss. It’s about simultaneous fat loss and building muscle. There might be no great changes on the scales but this diet is supposed to improve your physique.

Muscle building is a slow process and will take some time.

7/10

This diet supposes that you eat more protein. Protein-rich products might be more expensive than carbs or fat sources.

7/10

This diet doesn’t cut your calories drastically, though it requires some changes in your macros ratio.

8/10

People who add physical activity to their lives have higher chances of maintaining their new weight. What’s more, as on this diet you don’t cut your calories drastically, you don’t face metabolic adaptation and have more chances of eating enough and maintaining a lower body fat percentage.

9/10

You can lose more than one pound a week. This is explained by the lack of carbs and as the result, fast water loss.

6/10

The price of your shopping basket highly depends on the products you choose. Overall, the keto diet rich in meat, fatty fish, nuts, butter, oil, and cheese is more expensive than an average American or a common low-calorie diet.

4/10

Getting 75% of your calories from fat is not that easy! You will have to count your macros and refrain from most products just to keep up with your new macro goals.

4/10

Research papers show that the ketogenic diet is not sustainable for a long time. As it is not sustainable, it can be hard for dieters to maintain their new weight when they stop following the keto diet.

7/10

The weight loss speed highly depends on the number of calories you consume, however, as the diet is very restrictive and abandons some food groups, you can expect fast weight loss.

4/10

The diet presumes you should eat only grass-fed meat, wild fish, and organic fruits and vegetables. It is not cheap.

5/10

Dairy, gluten, sugar, alcohol… The Pegan diet forbids a lot of products without a scientific explanation of why these food groups should be avoided. 

6/10

The possibility that you will regain weight when you stop following this diet is quite high.

9/10

There can be more than one pound a week weight loss due to water loss and the severe restrictiveness of these diets.

7/10

That highly depends on the products you choose. Overall, combining keto and IF can be more expensive than following a low-calorie diet.

2/10

This is a combination of two highly restrictive eating patterns. You don’t just cut off carbs or eat during the narrow period. You do both.

2/10

This approach is severely restrictive and for this reason, is not sustainable for life. As it doesn’t teach the dieters how to eat normally, weight maintenance is quite unlikely.