Best Weight Loss Diets for 2020

Hoping to lose a few pounds 2020 and have you made a New Year’s Resolution to do so?  Everywhere you look there are ads for taking off weight easily.  But we all know there is nothing so easy about it.  Yes, there are diets that one can lose a few pounds pretty quickly but what we really want is to lose the pounds and have them stay away.  To do so, skip the fad diets and try some real diets that have been shown to work.  If you do want to drop a few pounds or more, what are some healthy weight loss diets?  Too many diets promise the world but are not good for your health.  For example, one of the diets ranked the worst is the Whole30 diet.  This, like so many fad diets, don’t work to help you change your lifestyle but offer some quick solution that isn’t viable for the long term.  You may lose some weight but when you go “off” the fad diet, the weight piles back on.  Another poorly ranked diet is the Alkaline Diet.  So, shun these poorly ranked diets and focus on one’s that have been proven to work.  The US News & World Report has once again ranked the weight loss diets in their “Best Weight-Loss Diets for 2020.  

Why does US News & World Report rank a weight-loss diet a winner?  The experts ranking the diets not only look for fast weight loss, but also lasting weight loss.  They noted some diets did well in the short term, people lost weight on the diet, but long-term results, not so good.  A diet really isn’t successful if you gain all the weight back that you wanted to say good bye to. 

What Weight Loss Diets were ranked the best by US News & World Report?

1.   Weight Watchers  (WW)= Number 1 Diet for Weight Loss in 2020 (It was also number 1 for weight loss in 2019).  Weight Watchers scored the highest for overall weight loss and fast weight loss, and experts said it’s a smart, effective diet.  They note you will lose about 2 pounds a week on this diet.

a.       Pros:  Healthier eating. In 2017, Weight Watchers launched a more freestyle way of eating, called the WW Freestyle program.  Weight Watchers, now called just WW, not only focuses on weight loss but on building a healthier lifestyle and improving your health.  Their SmartPoints system builds on its traditional point system that assigns every food and beverage points based on how healthy it is.  Foods such as fruits and veggies are now zero points.  And there are 200 foods that are zero points like eggs, fish, turkey breast, non-fat plain yogurt.  The support systems that Weight Watchers is known for is still there through meetings, online chats or via phone.  This is one diet program that helps you learn to eat healthier and encourages exercise.  This diet doesn’t just focus on counting calories but on making healthier food choices.  In WW, you count points, not calories.  Unlike many diets, WW doesn’t just focus on lowering calories.  It also helps you choose healthier foods, foods with less saturated fat, less added sugar and more protein.  There is mobile App to use on your smartphone. Fitness – unlike many other diet programs, WW also focuses on moving more.  You not only count points for food, you also count points for exercise.  But not just going to the gym, cleaning your house adds points, mowing the lawn, walking the dog.  Basically, get moving points.

b.      Cons – some people don’t like all the counting of points but may find the WW freestyle program easier to follow.  A student in my class said their mother was happy counting the points but their dad said he just wanted to eat when out in a restaurant and didn’t want to figure out the points for every food on his plate.  But WW offers a mobile app that has the points for over 285,000 foods and a “Menu Master” to guide you on how to eat healthy when eating out. 

Choose an egg, Canadian bacon and avocado on an English muffin.

2.   Volumetrics Diet = Number 2 Diet for Weight Loss in 2020 – last year it also ranked number 2 for weight loss.  Volumetrics earned high marks for being safe and nutritious, and experts said it could have positive effect on heart health and diabetes.    

a.       Pros – this diet is focused on foods loaded with nutrients, not loaded with calories.  Thus, more fruits and vegetables which are low in calories but full of nutrients.  A nutrition professor from Penn State University, Barbara Rolls, is behind this diet.  She divides foods into 4 groups – not the basic four, but new groups based on energy density (or calorie density).  Nonstarchy fruits and vegetables are number one or category one.  Then comes the starchy fruits and vegetables along with grains, cereals, low -fat meats and other low-fat foods.  Junk food ends up in the 4^th category – the chips, candy, cookies.  It is interesting that nuts are put in the 4^th category as nuts are a healthy food choice.  Cost is a pro as there are no expensive foods to buy.  You do need to buy a book to give you guidance on what to eat and cook on this diet. US News and World Report recommends “The Ultimate Volumetrics Diet” book that provides information on the energy density food groups. 

b.      Cons -  You have to keep track of what food is in what category.  If you choose a higher calorie food, you might be able to eat only a portion of it to fit into your daily allotment.  Thus, if you eat a large bowl of soup, you can then only eat 1/6^th of a cheeseburger. (WebMD).  Exercise is not a major focus although the diet encourages walking.  You add 150 steps a day with your first goal of 1,000 steps a day and then increasing your daily steps to 10,000 a day.  WebMD notes that on this diet, “you won’t lose weight in a hurry.”  You can read a lot more about each diet at the Best Weight-Loss Diets website and by going to the websites of each of the above programs. My con – if one has to buy a book to learn how to follow a diet, it is too complicated for me. But the book has recipes for those who like to cook and need guidance on following this diet plan.

French fries are allowed but watch the portion sizes.

3.  The Vegan Diet tied with the Volumetrics Diet for 2^nd place for 2020.  But US News and World Report noted it is restrictive and hard to follow.  You can read more about it on the US News & World Report website.  But since it is so restrictive, we will move on to the diets ranked fourth. 

4.  Jenny Craig Diet = The Jenny Craig Diet and the Flexitarian Diet are tied for Number 4 for Diets for Weight Loss in 2020   (Jenny Craig was also tied for third in 2019.)  Jenny Craig drew praise for being easy to follow, nutritionally complete and safe, but experts were lukewarm about its potential to bolster heart health or help diabetics.

a.      Pros – this program offers meals that come to you with calories already counted for you.  These prepackaged meals not only restrict calories but restrict fat and have smaller portions.  They also provide recipes so you can make foods that fit into their diet program.  In addition to the prepackaged foods, you can enjoy fresh fruits and veggies and low-fat dairy foods.  Like Weight Watchers, Jenny Craig promotes an active lifestyle and healthier eating patterns.  For exercise, the goal is 30 minutes or more of moderate exercise about 5 days a week.  Studies do show you will lose weight on this program, about 2 pounds a week, as long as you stay on the program.  For those with Type 2 diabetes, they offer the Jenny Craig for Type 2.  The diet is nutritious and one will get enough protein, fiber, potassium and calcium following this diet plan.  Which is not true for many diet plans. 

b.      Cons – cost – you will pay for the pre-packaged food. US News & World Report notes the enrollment fee is $99 and $19 per month for their “Premium” plan.  This doesn’t include the food and Web MD notes the food costs can run from $15 to $26 dollars each day which equates to $450 to $780 a month for food plus the $19 a month for the plan.  So not a cheap way to lose weight.  You can eat out occasionally, but the program is based on Jenny Craig foods delivered to you or for you to make.  A male student in my class chose this diet to lose weight for a future mountain climbing trip.  He lost weight, but said he was quite hungry at times. 

There are more weight loss diets in the Best Weight Loss Diets rankings including the Engine 2 Diet and the Raw Food Diet.  The best diet is the one that works for you.  One you can follow and stay on.  One that not only results in weight loss but lifestyle changes that help you keep off any weight you do lose.  WebMD has good advice to follow:  to prevent disease and stay active for life, you do need to exercise. So be sure to add this into your new lifestyle! (Jenny Craig Review).  Next week we will look at some of the worst diets for your health.  Those fad diets you should say “no” to.   

Sources:  Best Weight-Loss Diets, Weight Watchers,  SmartPoints,   Volumetrics Diet, The Ultimate Volumetrics Diet, WebMD,  you won’t lose weight in a hurry,  Best Weight-Loss Diets,  Vegan Diet, Jenny Craig Diet, fruits, goal,  nutritious, costs,  Engine 2 Diet,  Raw Food Diet,  exercise, Jenny Craig Review  Image Sources:  weight loss , sandwich,   French fries