Five Diets for Weight Loss Success, According to the Data

Despite strong evidence demonstrating that balanced patterns of dietary intake coupled with increased physical activity can reduce disease risk, and the fact that half of Americans say they’re trying to eat healthy, studies show the average American diet has room for improvement. As we know, there are many obstacles when it comes to adopting and sustaining healthy dietary patterns. According to a study by the Cleveland Clinic, the most common barriers to a healthier diet include cost, lacking time to prepare healthy meals, and simply not knowing how to cook healthy foods. Let’s not forget that individual preferences, experiences, and life circumstances influence what we consume, further complicating behavior change.

So does any diet plan universally work despite these barriers?

Omada’s clinical team set out to learn what type of dietary approaches have been most effective and sustainable for our members.

In 2023, we surveyed 1,658 members across our cardiometabolic programs to better understand their perception of ideal dietary and lifestyle behaviors for weight loss. We also wanted to know their interest in, and use of, hyped but more restrictive diets such as the ketogenic diet. The survey population had been enrolled in Omada between 3 and 48 weeks. We analyzed our members’ responses based on whether they had lost at least 5% of their initial body weight. Understanding which approaches our members prefer allows us to better understand and meet their individual needs.

Our findings were:

Dietary behaviors are not one-size-fits all.

Most members prefer a flexible approach to weight loss.

The ketogenic diet was not among the top five diets used by Omada members.

OMADA’S GUIDING DIETARY APPROACHES

Omada uses evidence-based principles to guide our nutrition approach, alongside what is clinically safe and appropriate and fits with member preferences. Diet principles and patterns appropriate for all member conditions include:

Balanced Diet / Balanced-Meal Blueprint

Similar to USDA’s MyPlate method, Omada’s Balanced-Meal Blueprint uses a visual approach to promote balanced amounts of different food groups for adequate intake of essential nutrients.

Mediterranean Diet

Based on daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices, this diet approach is considered helpful for long-term weight loss in overweight or obese individuals.

Dietary Approaches to Stop Hypertension(DASH) Diet

Emphasizes low-sodium foods and encourages foods high in calcium, potassium, magnesium and fiber (such as vegetables, fish, poultry), which work in tandem to help lower blood pressure.