The Top 8 Evidence-Based Diet for Weight Loss – A Comparison

People are becoming more health conscious, especially when it comes to losing weight. Studies have even shown that more people are turning to veganism to shed those extra pounds. For those who want to go completely plant-based, there are plenty of vegan options out there. When it comes to dieting, though, what is suitable for one person may not be the same as the next. That is why it is important to look for evidence-based guidance when trying to lose weight. Below, you will learn about the top 8 evidence-based diets for weight loss, which are currently supported by the medical literature.

8) DASH Diet

The DASH diet is short for diet approach to enhance sport performance. What makes this diet unique is that it is based on research into things such as the timing of food consumption and the effectiveness of different food supplements. Essentially, the DASH diet puts the focus on consuming food at the right time to maximize nutrient intake and minimize waste. In particular, the diet promotes the idea of eating proteins and other nutrients before, during, and after exercise to achieve optimal athletic performance. As the name would suggest, the DASH diet has been shown in studies to reduce body weight and improve cholesterol levels. The diet is also associated with increased levels of the metabolism boosting hormone, adiponectin. Interestingly, unlike many other diets, there is increasing evidence that the DASH diet may have a positive effect on those with Type 2 diabetes. More research is needed to confirm this, but the evidence currently suggests that the DASH diet may be appropriate for people with Type 2 diabetes or metabolic syndrome. Finally, the DASH diet has been around for more than 40 years and has been used by professional athletes and teams throughout the world. The benefits seem to justify the lengthy list of ingredients on the box of food products that promote the diet.

7) MED Diet

The MED diet is an acronym for the MEDITERRANEAN DIET, but you may know it better by its original name, the HIGH-INTERMEDIATE DIET. The MED diet has been around for more than 60 years and was originally designed to combat coronary heart disease and stroke. Like the DASH diet, the MED diet is based on food timing and post-workout nutrition. However, unlike the DASH diet, the focus of the MED diet is more on the reduction of cholesterol and fats and the increase of fiber intake. In addition, the diet encourages the use of natural food products rather than chemical supplements. Last but not least, the MED diet encourages the consumption of olive oil, which is considered to be among the healthiest oils available. The olive oil comes from olives grown in Greece and Cyprus, which are considered to be some of the most fertile soil in the world. For centuries, people have been cultivating olive trees and making olive oil, so it is not like the MED diet encourages you to try something new that you have never done before. At least, not entirely. The diet is named after the cities it was developed for, namely Messina, Italy; Milan, Switzerland; and Vicenza, Italy. These are the places where the diet was tested and proven to be effective. Today, the MED diet is available in many different varieties, including raw and cooked. However, the three aforementioned cities probably still enjoy the best of everything the diet has to offer.


The PALEO diet is an acronym for the PALEOMICROWALL DIET, which is short for paleolithic nutrition. Like many other diets on this list, the PALEO diet places a lot of emphasis on the timing of food consumption and the types of food products that should be avoided. In particular, the diet promotes consuming fruits, vegetables, and lean proteins such as fish, chicken, beef, and pork. In addition, the diet encourages the consumption of nuts like almonds and walnuts, which are high in fiber and protein. With no less than 10 pounds of fruits and vegetables recommended per day, the PALEO diet is probably the most veggies-centric diet on this list. However, as you will read below, the diet also promotes the consumption of meat, which vegans may find a little hard to follow. The bottom line is that while the PALEO diet encourages you to eat natural food products, the end result is still going to be the same as if you were eating something manufactured by a big food company.


The alcoholic diet is named after the alcohol that it was designed to combat. Consuming alcohol can cause weight gain, so if you are following the alcoholic diet to reduce drinking, the opposite is true. However, while following the alcoholic diet, you will lose a lot of essential nutrients, including vitamin B12, which is essential for good health. The problem is that without adequate intake of vitamin B12, the body cannot manufacture new red blood cells, which makes it harder for the body to process oxygen. As a result, you may end up with anemia, poor oxygen delivery to the brain, and even damage to the central nervous system. While it can be difficult to stop consuming alcohol altogether, if you are serious about losing weight and want to be sure that you are not jeopardizing your wellness, you should consult with your physician about trying a vegan diet or adopting a healthier alcohol intake. Perhaps, the best solution would be to try a combination of the two. Reducing your alcohol intake while sticking to a vegan diet may prove to be the key to your heart’s health and weight loss success.


The benefits of the high-fiber diet are endless. Not only does it help with digestion and excretion but it also helps to lower cholesterol and blood pressure. While there are many different varieties of the high-fiber diet, the general idea behind it is to consume lots of vegetables and fruits and to avoid foods with a lot of sugar. In addition to vegetables and fruits, the high-fiber diet also encourages lean meats such as chicken and fish; potatoes; and whole-wheat bread, pasta, and rice. When it comes to creating a diet plan, the high-fiber diet is as easy to follow as it is difficult to resist. If you have tried a low-carb diet before and failed, the high-fiber diet is probably the perfect alternative for you. While many people are turning to the keto diet to shed those extra pounds, it would be wise to learn everything there is to know about the high-fiber diet.


Many people are already familiar with the practice of jiujitsu, which is short for judo. In the sport of jiujitsu, the participants do not use any type of weights, but they do use a lot of body movement to overcome their opponent. The diet for jiujitsu is somewhat similar to the one for judo. That is, it places a lot of emphasis on stretching and breathing exercises as well as on eating foods that promote muscle growth. In addition to the usual suspects like chicken, fish, beef, and pork, the diet for jiujitsu also encourages the consumption of eggs, which are high in protein. One of the biggest differences between the diets for jiujitsu and judo is in the fruits and vegetables that each recommends. While the fruit and vegetable intake on the diet for jiujitsu is almost endless, those following the diet for judo are limited to potatoes, winter squash, and onions.


A vegan diet, as the name would suggest, does not include any type of animal products. Adherents to a vegan diet follow a food-centric approach whereby they focus on putting foods that are high in fiber and protein, like beans, lentils, and soya beans, into their diet. Interestingly, while the fruits and vegetables are very similar from day to day on a vegan diet, the type of meat that can be consumed varies from person to person. That is because unlike those who follow other types of diets, the vegan diet discourages the consumption of all meat products. Instead, it encourages the use of fruits, vegetables, and nuts to replicate the taste and feel of real meat. In addition to fruits, vegetables, and nuts, the vegan diet also encourages the consumption of seaweed, which is high in iodine. Iodine is important for those who consume dairy products, especially those who consume cow’s milk, as it is the nutrient that allows the cow’s milk to become effective during digestion. Without adequate intake of iodine, the body cannot manufacture the proper amounts of hormones, which can cause serious problems. Given the restrictions that come with a vegan diet, those who follow this way of eating are sometimes referred to as vegans. However, just because you cannot eat certain foods does not mean that you cannot enjoy the benefits of a plant-based diet. After all, fruits, vegetables, and nuts provide essential nutrients that the human body needs for optimal health.