There is no one-size-fits-all eating plan for obesity care.³ Talk to your doctor about the best eating plan option for your obesity care plan. They can make recommendations based on your personal needs.³

Read on to find out more about the best scientifically proven eating plans for obesity care.

Healthier ways of eating are an important element of obesity care, but there are many benefits beyond the weight loss itself.^3,4 A reduction in weight can improve overall health  and lower the risk of developing obesity-related conditions such as cardiovascular disease, type 2 diabetes and more.⁴ 

When you think about starting a new eating plan, it’s important to take into account your individual preferences and eating patterns.³ For example, any dietary intolerances or allergies and any cultural factors that affect your diet.³ Pay attention to the quality of the food you eat so that you can nourish your body and maintain a healthy relationship with food.³ Focus on improving your health and quality of life in the longer term, rather than concentrating purely on weight loss.³

Before looking at specific diets, let’s consider some general guidelines that form the basis of many healthy eating plans. Most recommend making non-starchy vegetables the foundation of a meal, with smaller amounts of lean proteins, plant-based sources of protein and quality carbohydrates such as starchy vegetables, fruits and whole-grains.^5,6 Added sugar and processed foods should be limited, healthy fats are recommended, and water and zero-calorie beverages can be consumed freely.⁵

Protein is an important part of a healthy diet.⁶ Insufficient intake can lead to excessive loss of lean body mass and weakness.⁶ Foods high in protein includes fish, chicken, meats and cheese.  Plant-based options include beans (black, kidney and pinto), hummus and falafel, lentils, peas (black-eyed or split), nuts and nut spreads, tempeh and tofu and meatless meat-substitute products such as nuggets, bacon and sausages^.7  

The following table summarises some of the key recommendations from the American Heart Association and the American Diabetes Association.

Intermittent (or time-restricted) fasting includes a variety of meal timing approaches that alternate periods of extended fasting (no intake, or less than 25% of needs) and periods of unrestricted intake.⁹ Intermittent fasting is a relatively new approach, and scientific research is still evolving but recent evaluation has shown similar levels of weight loss as diets that require a continuous restriction of energy intake.³ Our article on intermittent fasting answers key questions about this dietary pattern.

See how your waistline measurement can estimate your heart disease risk.

Not sure where to start with your scientifically-proven eating plan for obesity care? Here are 3 tips to make it easier to stick to over the longer-term.

Meal planning is a key tool for obesity care through diet. Planning ahead helps you to think about what you will be eating and to make long-term adjustments to your diet, encouraging you to opt for healthier eating choices.¹⁰ Try to avoid shopping when you’re hungry – this will make it easier to avoid the temptation to buy ‘treats’ or non-essential items. Meal planning can also help you to save money, shop more efficiently.¹¹

Research shows that monitoring what you eat could have a positive impact on losing weight.¹² Keeping a food diary or journaling is a simple way of self-monitoring and keeping track of what you eat and drink every day.¹³

Note down the times you eat, where you’re eating and how you feel when you’re eating.

It’s easy to forget what you consume on a daily basis. A food diary gives you a better idea of your diet and how it affects you.¹³ This will help you to identify patterns and see where you can improve your diet, such as including more fruit, vegetables, and whole grains.¹³

There's also some evidence to suggest that drinking more water can help improve the outcomes of a scientifically-proven eating plan for obesity care.¹⁴

It’s also important to consume fewer high-calorie drinks. Consider swapping your soda or milky coffee for water or unsweetened tea or coffee.¹⁵

When you’re making dietary changes as part of an obesity care plan, it’s important to find a diet that works for your lifestyle.³ The scientifically-proven eating plans for obesity care we looked at here are only effective if you maintained long-term.³

Making simple swaps in what you eat and drink and planning your meals can make a big difference in terms of your weight.³ These scientifically-proven eating plans for obesity care should also be combined with a physical activity plan for the best results.³

Talk to weight management providers who specialise in managing obesity for more help with making long-term diet changes.³