1. Weight Watchers Diet (tied for first with HMR)
The goal: Lose 2 pounds a week.
Pros: The meal plan's flexible, you have access to a support group, and there aren't hard limits on what you can and can't eat. You'll simply opt for the most nutritionally dense foods that keep you fuller longer. (i.e. your meals will be lower in calories, saturated fat, and sugar, and higher in protein.)
Cons: It can get a bit pricey, and tallying your meal points is a drag.
2. Health Management Resources (HMR)
The goal: Drop 1 to 2 pounds per week for an average of 23 pounds over the first 12 weeks; keeping the weight off is a main priority.
Pros: The crux of this diet is meal replacement, which is said to help people cut 3x as much weight compared to traditional diets. You’ll have low-calorie shakes, meals, nutrition bars, multigrain hot cereal, and fruits and vegetables in place of other meals and snacks. You’ll also receive food for the first 3 weeks to drop weight as quickly as possible; then, you’ll transition to the second phase where the diet is less structured and you'll receive food monthly, as well as weekly telephone coaching sessions.
Cons: The first phase can be difficult to adhere to. It's a tad expensive, especially if you’re not used to buying fruits and vegetables in bulk. The initial 3-week HMR starter kit costs $271 and the 2-week reorder kit costs $185.
3. Bigger Loser Diet
The goal: Lose weight and prevent or reverse disease.
Pros: The 6-week program can get you in the habit of eating regular meals loaded with fruits, vegetables, lean protein, and whole grains. You’ll focus portion control, food journaling, and instructed to work out to complement the diet.
Cons: Calorie restriction can be difficult to stick to in the long term. Don’t assume you’ll have as extreme a makeover as the TV contestants did; they had step-by-step guidance from experts… and a camera watching their every move (and bite).
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