What’s the Best Diet for Weight Loss?

A doctor’s advice for dropping a few pounds

Adam Rosenbluth, M.D.,

AARP

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Published January 06, 2025

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What’s the best diet to lose weight?

Why we pack on pounds is a complicated issue. So when my patients ask me to recommend a diet to help them lose weight, I begin our discussion by asking: “When did you start gaining weight?” I frequently hear things like: “When I had kids, when my divorce went through, or after I gave up running.” It might be when they began going out for late business dinners, or they retired and started snacking and streaming. Whatever the reason, identifying when you started gaining weight is a good place to begin.

Now let’s look at why. It may be linked to a medical issue. For instance, certain medications such as steroids, beta blockers, antihistamines or diabetes drugs, as well as depression and anxiety, or menopause and thyroid problems, can contribute to weight gain. Sometimes a lack of sleep can cause an imbalance in the hormones that regulate our appetite.

Also consider your resting metabolic rate (RMR) — the number of calories your body burns when it’s at rest. Your RMR naturally slows down as you age, which means even though you might be taking in the same number of calories that you did 10 years ago, your RMR is slower. Most of us are less active as we age, too. The result? A gain-gain situation — and not in a good way.

It's not just the number on the scale that matters; it’s where your extra weight is going. If those pounds are around your waist, you’re increasing your risk of developing serious health conditions. Abdominal weight, or belly fat, is linked with heart disease, high cholesterol, high blood pressure — even cancer.

Now that we have a picture of when, why and where we gain weight, if somebody asks me: “Adam, what’s the best diet?” My simple answer is that it should be one that’s high in lean protein like fish or fowl, and includes a variety of fresh vegetables, whole grains and fruit. I also say move away from carbohydrates, avoid processed foods and sugary sodas, consume sugar sparingly, and pay attention to your portion size. Alcohol also has a lot of empty calories and can make people hungrier and more likely to snack on unhealthy food.

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I never support dropping those extra pounds too quickly. If that’s your process, you’ll likely not only gain the weight back once you return to eating a regular diet, but you’ll probably put more on. It’s why we really have to think of weight loss as if we’re landing an airplane. Make it a long, slow, steady and safe process.

Drinking more water can help. Studies show water enables us to maintain our weight by giving a sense of fullness and helping us feel less hungry. Some evidence suggests that drinking water boosts our metabolism.

Finally, the goal is not to take pleasure away from anyone’s life. My hope is that you continue to enjoy delicious, healthy meals, but at the same time, I want to discourage you from using food as a reward. Too often, folks eat as a way to deal with their anxiety. I’ve had patients who tell me that they stick to a healthy diet during the day, but at night, when their worries mount, they wolf down half a carton of ice cream. That’s why finding a way to deal with anxiety and stress should be included in your approach to weight loss — whether that’s with exercise, meditation or therapy.

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In the same vein, moderation is important. I love this quote, which some attribute to cartoonist Charles M. Schulz : “All you need is love. But a little chocolate now and then doesn’t hurt.”

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