Weight loss, to feel healthier, to prepare for a specific event, or just as a boost in the fitness journey, is on most people's bucket list. Rapid weight loss does need to be approached with care because of potential health risks. In that case, five of the well-researched diets from U.S. News & World Report on Best Diets can be of help in losing pounds efficiently in 2025.

Even when aiming for rapid results, balance and nutrition are key. Structure your meals as follows:

• Fill half your plate with non-starchy options like spinach, zucchini, and bell peppers.
• Include lean sources such as chicken, tofu, or eggs to preserve muscle mass.
• Add avocado, nuts, or olive oil for essential nutrients.
• Choose complex carbs like quinoa or sweet potatoes, but keep portions small.

Is Rapid Weight Loss Ever a Good Idea?

Rapid weight loss may be beneficial to people who face health issues, such as diabetes, high blood pressure, or high cholesterol. In this regard, when their BMI is greater than 30, the very low-calorie diet may be recommended by physicians. These VLCDs may help in controlling risks and facilitating a healthier weight, which further minimizes the chances of suffering from severe conditions, including postmenopausal breast cancer and colon cancer.

For others, rapid weight loss may serve as a motivational impetus but should be balanced with efficacy and sustainability. A healthcare provider should be consulted before beginning any weight loss program.

5 Best Diets for Rapid Weight Loss in 2025

1. Jenny Craig Diet

The Jenny Craig Diet is a highly structured meal program that provides clients with prepackaged, portion-controlled foods to manage calorie intake while teaching them healthy eating habits. This also includes the practice of intermittent fasting for better effects.

One thing that differentiates Jenny Craig is one-on-one coaching. Members receive individualized advice on the timing of meals, portion control, and balanced eating, leading to sustainable weight loss. The average weight loss for participants is 1–2 pounds per week, which makes it a very practical approach for people seeking steady, fast results.

2. Ketogenic Diet

The ketogenic diet, or keto, emphasizes high-fat and low-carb foods to induce ketosis, a state where the body burns fat for energy. This approach leads to significant weight loss, especially in the initial stages.

Beyond weight loss, keto is also said to improve mental acuity, energy, and stabilization of blood sugar. However, the diet's strictness comes at a great cost. Fattening avocado, fatty fish, nuts, and lean proteins are the stars, while carbohydrates in the form of bread, pasta, and sugar are banished.

3. SlimFast Diet

For individuals who want a convenient, time-saving diet, SlimFast offers effective meal replacement solutions in the form of shakes, bars, and smoothies. It is great for losing up to 20 pounds, meaning participants can get to their goals in 8–10 weeks.

While convenient, it's important to balance other meals with nutrient-rich foods in order to avoid deficiencies. SlimFast is ideal for a busy person who cannot find time for meal planning but wants to lose weight rapidly.

4. WeightWatchers Diet

WeightWatchers, recently branded as WW, combines the strengths of behavioral science, nutrition, and technology into a total solution for weight loss. In their point system, users get the freedom to choose from hundreds of foods.

WW is more than a weight loss program, offering programs designed for people with diabetes or those on GLP-1 drugs like Ozempic. The program is comprehensive with a strong app, recipes, and support groups, making it accessible and effective.

5. Volumetrics Diet

The Volumetrics Diet flips the conventional diet on its head, focusing on low-calorie-density foods that are high in nutrients. Think fruits, vegetables, broth-based soups, and whole grains. Participants eat filling, water-rich foods, so they consume fewer calories while still feeling satisfied.

Volumetrics isn't a restriction diet but rather a lifestyle, teaching one portion control and how to eat. It's not a diet, as most of the ingredients can be sourced at any local grocery store.

Also Read: 20-Minute At-Home Pilates To Tone Up And Burn Fat

Essentials of Rapid Weight Loss

Though effective diets, rapid weight loss comes with its challenges:

Water Weight vs. Fat Loss

Many rapid plans will initially cause water loss, which is sure to return after the normal eating habit is resumed.

Sustainability

Fad diets will always create an urge to consume and hinder one's ability to stick to a diet for long periods of time.

Nutrient Deficiencies

Eliminating specific food groups entirely can lead to the omission of necessary vitamins and minerals.

These three challenges can be overcome by focusing on rapid weight loss as the stepping stone to good lifestyle changes. This should be complemented with exercise, mindful eating, and stress management to sustain progress.

Lifestyle Changes for Maintaining Weight Loss

Quick diets may be a great starting point, but sustainable lifestyle habits are essential for long-term success. These include regular exercise, balanced nutrition, and control of stressors. All of these can maintain a healthy weight.

In any case, all these diets focus on achieving one goal- that of general wellness. Begin small, and create a base upon which to sustain long-term outcomes.

Disclaimer: This article is for informational purposes only and should not replace medical advice. Consult a healthcare professional before starting any diet, especially if you have preexisting health conditions.

Black or forbidden rice, especially from Manipur, Assam and Meghalaya, has long been PM Narendra Modi's favorite superfood and experts say it has even more antioxidants than blueberries!

Registered dietitian Beth Czerwony, RD, noted: "Black rice has been slow to cross over to places outside of Asia, but we are finally starting to understand its benefits as a healthy, appetizing and beautiful food."

Belonging to the species Oryza sativa, the rice refers to a type of heirloom rice that is used in traditional Chinese medicine and was once reserved only for the wealthy and powerful, which is why it's known as 'forbidden'.

Black rice may be long-grain, medium or short-grain. Grown on a small scale, this rice is not as common as white, brown and red rice and is primarily grown in India's Northeastern states, as well as West Bengal, Odisha and Jharkhand.

Here are some of its health benefits:

1. Improves Eye Health

Research shows that black rice contains high amounts of lutein and zeaxanthin, two types of carotenoids that work as antioxidants to help protect your eyes from potentially damaging free radicals.

In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves, which are transmitted from all electronic devices as well as LED lamps. While it helps with alertness and mood during the day, excessive blue light exposure at night can suppress melatonin and disrupt sleep-wake cycles.

Previous research also suggests that black rice's high antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. It may also decrease the risk of cataracts and diabetic retinopathy (a complication of diabetes that affects the eyes).

2. Helps With Blood Sugar Management

Black rice is especially beneficial for those suffering from Type 2 diabetes as antioxidants and phytochemicals can improve your body’s sensitivity to insulin. This helps the body to better use glucose, slows the rate at which the body absorbs sugar and lowers overall sugar levels in your blood.

3. Rich Source of Essential Nutrients

Black rice stands out among rice varieties due to its high protein content. In comparison to brown rice, which contains 7 grams of protein per 100 grams, black rice offers 9 grams. It is also a valuable source of iron, a mineral crucial for oxygen transport in the body.

A quarter cup (45 grams) of uncooked black rice provides:

Calories: 160

Fat: 1.5 grams

Protein: 4 grams

Carbohydrates: 34 grams

Fiber: 1 gram

Iron: 6% of the Daily Value (DV)

4. Reduces Oxidative Stress

High levels of oxidative stress have previously has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer’s, and certain forms of cancer.

5. Boots Heart Health

While research on black rice and heart health is ongoing, its high flavonoid has been linked to a lower risk of cardiovascular disease.

Certain studies suggest that anthocyanins can improve cholesterol levels by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol. While further research is needed, early findings suggest black rice may help reduce plaque buildup in arteries, which can help prevent atherosclerosis and reduce the risk of heart attack.

Could there be a diet that allows you to eat more and still helps you lose weight? For the longest doctors and health experts praised the Mediterranean diet. This is because it is heart-friendly, and has a mix of fruits, whole grains, vegetables, and sea food. However, new research suggests that even a simpler diet would work better. As per British scientists, by simply cutting out ultra-processed foods, and sticking to unprocessed whole foods could lead to greater calorie reduction and weight loss.

Eating More, And Still Losing Weight? What Is Working

The key is to reduce the intake of calories, which is possible when you cut your ultra-processed foods. In a study, researchers found that people who followed a completely unprocessed diet consumed around 330 fewer calories per day than those who ate more processed food.

What surprised scientists was that participants actually ate more food by volume. Those on the whole-food diet consumed about 57 percent more food overall, yet still ended up eating fewer calories. The reason lies in the type of foods they chose, such as fruits, vegetables, salads, and lean proteins, which are naturally lower in calorie density.

This means people could eat larger portions, feel full, and still reduce their total energy intake.

Read: Ultra-Processed Foods May Add 330 Extra Calories A Day, Study Finds

Why Are Ultra-Processed Foods Problem?

Ultra-processed foods, often called UPFs, include items like ready meals, packaged snacks, sugary cereals, sweets, and hot dogs. These foods are typically high in calories, sugar, unhealthy fats, and additives, while being low in fiber and nutrients.

Ultra-processed foods, engineered with additives, preservatives, and artificial ingredients, now comprise over half the average American diet, based on data from the U.S. Department of Agriculture. Their ubiquity and intensive marketing have made them seem inevitable, but accumulating evidence indicates that the health toll is much more serious than realized.

Under the NOVA food classification system, UPFs are defined by their intensive industrial processing, which is typically used to produce hyper-palatable and highly profitable foods. Yet, the convenience comes with an increasingly large body of evidence showing that these foods contribute to a variety of chronic diseases, including cardiovascular disease, obesity, diabetes, depression, and various forms of cancer.

Researchers say UPFs may quietly push people towards overeating without realizing it. Even small portions can contain a large number of calories, making weight gain more likely over time.

The study suggests that when people are given the option to eat foods in their natural or minimally processed form, they tend to make smarter choices on their own.

Also Read: Are All Ultra-Processed Foods Bad For You? Experts Say Some Are Better Than Others

How Was The Study Conducted?

The research followed 20 overweight adults, including 10 men and 10 women, with an average age of 31. Participants were divided into two groups.

One group followed a two-week diet based on minimally processed foods such as vegetables, fruits, salads, and lean meats. The other group ate a diet rich in ultra-processed foods like hot dogs and ready meals. After two weeks, the groups switched diets.

Importantly, the meals were matched for nutrients such as fat, protein, carbohydrates, salt, and fiber. Despite this, those eating whole foods consumed fewer calories and lost nearly one kilogram in weight.

Feeling Fuller and Reducing Cravings

Researchers believe fruits and vegetables played a key role. These foods are high in water and fibre, which lowers their energy density. As a result, people can eat more without consuming too many calories.

Experts also point out that natural fiber helps people feel full for longer and supports gut health. Fibre can trigger hormones that regulate appetite, reducing cravings and helping with long-term weight control.

What This Means for Everyday Diets

The findings add to growing evidence linking ultra-processed foods to a range of health problems. Studies have previously associated high UPF intake with dozens of illnesses.

In the UK, ultra-processed foods make up about 57 percent of the average diet, one of the highest levels in Europe. Experts recommend that around 80 percent of daily food intake should come from whole or minimally processed foods.

The message from scientists is simple. You do not need complicated diet rules. Choosing foods closer to their natural form may help you eat better, feel fuller, and lose weight more sustainably.

A small study suggests that people who avoid ultra-processed foods (UPFs) consume around 330 fewer calories each day on average—even while eating more by weight. Researchers say that when food is offered in its natural, unprocessed form, people tend to make “much smarter decisions.”

The study, conducted by the University of Bristol, reanalysed data from a U.S. clinical trial with 20 participants, which had found that eating only UPFs leads to overeating and weight gain. The team discovered that people eating solely whole foods naturally chose fruits and vegetables over higher-calorie items like pasta and creamy dishes.

Also Read: 11 Brain And Nerve Symptoms Neurologists Say Can Become Life-Threatening

Ultra Processed Foods: What Are They?

Ultra-processed foods are ready-to-eat products made in factories using industrial methods. They rely on chemically modified ingredients and additives rather than whole foods, and often contain little to no real nutrition. Instead, they are loaded with sugar, saturated fats, and salt, which can contribute to chronic health problems over time.

Ultra Processed Foods: How Whole Foods Change Eating Habits

According to the study, as per The Independent, people avoiding UPFs ate 57% more food by weight. Jeff Brunstrom, professor of experimental psychology at the University of Bristol, explained: “It’s exciting to see that when people are offered unprocessed options, they instinctively select foods that balance taste, nutrition, and satiety while still reducing overall calorie intake. Our dietary choices aren’t random—when food is in its natural state, people actually make smarter decisions than we expected.”

Ultra Processed Foods: Common Examples

According to NOVA, ultra-processed foods are ready-to-eat or ready-to-heat products made mostly from industrial ingredients and additives, rather than whole foods. Common examples include:

• Chips
• Carbonated drinks
• Instant noodles
• Ice cream
• Chocolate
• Biscuits
• Sauces and instant sauces
• Ready-made meals
• Mass-produced packaged bread
• Sausages and hot dogs
• Burgers
• Chicken and fish nuggets
• Instant soup
• Meal replacement shakes and powders
• Candy
• Pastries
• Fruit yoghurt
• Fruit drinks
• Cake mix
• Margarine
• Sweet or savory packaged snacks
• Energy bars

These foods are often high in sugar, salt, and unhealthy fats, and low in natural nutrients.

Ultra Processed Foods: Vitamin Fortification Can Mislead

The research also highlighted a concern: some UPFs meet micronutrient requirements through fortification. For example, pancakes and French toast sticks contained vitamin A. However, participants consuming only whole foods got their vitamin A from carrots and spinach, which are far lower in calories.

Ultra Processed Foods: The Calorie-Micronutrient Trade-Off

Dr. Annika Flynn, senior research associate at the University of Bristol, said: “This suggests that UPFs can deliver both calories and nutrients in a single product, which may lead to overconsumption. Whole foods, on the other hand, maintain a healthy balance, encouraging people to favour nutrient-dense options like fruits and vegetables instead of high-calorie foods such as pasta and meat.”

Ultra Processed Foods: Why This Matters for Everyday Eating

The findings underline how simple changes—choosing minimally processed, whole foods—can naturally reduce calorie intake without feeling restrictive. By letting people eat more volume while cutting energy intake, whole foods may help manage weight and improve overall nutrition.