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.

Health specialists have cautioned that a widely used dairy milk alternative may come with downsides many people are unaware of, especially when consumed first thing in the morning, according to Mirror. Oat milk, a popular plant-based and dairy-free option, is often praised for its fibre content and for being fortified with calcium and vitamin D, both important for bone health. However, dietitians point out that compared to other plant-based milks such as almond milk, oat milk tends to contain higher amounts of carbohydrates, added sugars and oils.

What Is Oat Milk Made Out Of?

Oat milk is a dairy-free, plant-based drink that is commonly valued for its fibre content and added calcium and vitamin D, which support bone strength. That said, health experts note that it generally contains more carbohydrates, sugars and oils than many other plant milks, including almond milk.

Registered nutritionist Jenna Hope explains that oat milk is usually produced by creating a syrup from oats, which is then mixed with water. She adds that many well-known oat milk brands also include added oils, emulsifiers and stabilisers to improve texture and shelf life.

Why Is Oat Milk Bad For Your Health?

Experts say certain aspects of oat milk may negatively affect health, particularly when consumed on its own. Speaking to Parade, registered dietitian Melissa Rifkin said that while oat milk lattes can fit into a healthy diet, they are not nutritionally complete by themselves. She noted that although oat milk offers some fibre, most oat milk lattes are low in protein and fat, two nutrients that help regulate blood sugar levels and promote fullness.

Sharing a similar view, registered dietitian Nour Zibdeh told The Independent that oat milk’s high carbohydrate content can lead to sharp rises in blood sugar when consumed in the morning. This effect is less pronounced with dairy milk, which naturally contains protein and fat that help balance its sugar content.

Ms Zibdeh also told Parade that oat milk is low in protein and fat, which contributes to greater blood sugar spikes. French biochemist and author Jessie Inchauspé, widely known as the “Glucose Goddess”, has also criticised oat milk. In a 2024 interview with American entrepreneur Marie Forleo, she described oat milk as similar to drinking “starch juice”, explaining that oats are a grain and grains are primarily made up of starch.

Should You Replace Oat Milk With Cow Milk?

Overall, nutrition experts tend to agree that cow’s milk offers greater nutritional value. Regular dairy milk intake has been linked to better metabolic and heart health, and cow’s milk contains higher levels of key micronutrients such as phosphorus, which supports healthy bones and teeth, along with calcium, vitamin D, B vitamins and potassium, compared to oat milk.

That said, cow’s milk is not suitable for everyone. Allergies, taste preferences and vegan diets mean many people rely on plant-based alternatives. If oat milk is your preference, there is no need to panic. Experts stress that moderation is key and that oat milk can still be enjoyed as part of a balanced diet.

Choosing oat milk does not mean it needs to be completely removed from your routine. There are simple ways to enjoy it while being mindful of expert advice. For those who love an oat milk latte, pairing it with protein-rich foods such as eggs or Greek yoghurt can help balance blood sugar levels and make the meal more satisfying.

Sugar often carries a negative image, but from a nutrition point of view, it is important to separate excess intake from complete avoidance. The human body relies on glucose, a basic form of sugar, as one of its primary energy sources. Muscles, the brain and red blood cells all need a steady supply of glucose to function properly. While the body does not require added or refined sugar, it does need carbohydrates that can be converted into glucose to support metabolism, brain activity and physical movement.

Complex carbohydrates such as whole grains, fruits, vegetables and legumes meet these needs well, as they provide long-lasting energy along with essential nutrients. To understand this balance better, we spoke to Komal Malik, Head Dietician at Asian Hospital, Faridabad, who shared why cutting out sugar entirely may not be the healthiest choice.

Natural Sugar Versus Refined Sugar

Not all sugars act the same way in the body. Natural sugars found in fruits, vegetables and dairy come packaged with fibre, vitamins, minerals and antioxidants. As Komal Malik explains, this natural combination slows digestion and absorption, helps keep blood sugar levels stable and promotes a feeling of fullness.

On the other hand, refined or added sugars are commonly found in sweets, baked items, sugary drinks and processed foods. These sugars are absorbed rapidly, offering quick calories with little nutritional benefit. Komal said, “Regular high intake of refined sugar has been linked to metabolic imbalance, weight gain, insulin resistance and a higher risk of chronic conditions such as type 2 diabetes and heart disease.”

Is Complete Sugar Avoidance Necessary?

Eliminating all forms of sugar, including naturally occurring sugars, is neither required nor advisable for most people. Very restrictive diets that severely cut carbohydrates or sugar can lead to low energy levels, headaches, irritability, poor focus and reduced physical performance.

Komal Malik points out that since glucose plays a key role in brain function, drastically limiting it may affect mental sharpness and mood. Although the body can adapt to alternative energy sources in specific situations, for the general population, long-term health does not depend on strict and total sugar avoidance.

Cutting Out Sugar: Risks Of Extreme Restriction

Beyond physical effects, extreme restriction of sugar can also affect mental and emotional wellbeing. Labeling certain foods as completely forbidden often increases cravings and raises the risk of overeating or binge episodes. This cycle of restriction followed by indulgence can disrupt eating patterns and foster an unhealthy relationship with food. As Komal Malik notes, in clinical nutrition, sustainability matters most. Diet plans that are too rigid are rarely followed in the long run and often do more harm than good.

What Is A Balanced And Sustainable Approach With Sugar Intake?

Moderation, rather than elimination, remains the most practical path to good health. Reducing intake of refined and added sugars while continuing to include natural sugars from whole foods supports steady blood sugar levels and overall nutritional balance. Emphasis should be placed on adequate fibre, sufficient protein and healthy fats, which help control appetite and prevent sharp spikes in glucose. With mindful choices and balance, sugar can be part of a healthy diet without the need to cut it out completely.

Have you been drinking milk all your life and suddenly your gut cannot tolerate it? Are you also finding out that you are suddenly lactose intolerant, and trying to find the reason? Nutritionist Sonia Narang might have the answer.

In a podcast with Raj Shamani, Narang decodes Indian diet and its benefits and risks, if not consumed correctly. This is when Raj Shamani throws the question of lactose intolerance, especially when someone like him has been drinking milk since childhood and can no longer tolerate it.

Also Read: Fact Check: Is Weight Lifting Safe for Teens? An Expert Explains the Risks and Safer Alternatives

What Does The Expert Say About Sudden Lactose Intolerance?

Narang first explains what lactose is and how it works in one's body. She starts with explaining lactase, which is a sugar found in milk, and digested by lactase, an enzyme found in small intestine.

She then explains that in small intestine, there are brush like formations, called villi, which further have smaller brush called microvilli. This is where lactase is made. This is what helps the breakdown of lactose.

However, she explains, overtime, whether due to age, or infection, lifestyle, bad food choices, the ability of microvilli to produce lactase decreases. She points out that as kids, the production of lactase is enough, due to less exposure to bad food choices.

Can You Reverse Lactose Intolerance?

Lactose intolerance is not an allergy. There are ways to manage or improve lactose intolerance. Narang says that the first step is to eliminate milk completely, and then start with having curd as alternative. "While curd is a dairy product, it already has bacteria that makes it pre-digested," she points out.

She also recommends to slowly introduce milk, "just two spoons between the meals". Since milk is consumed with food, it will digest slowly and by the time it reaches the intestine, small intestine will get the time to produce enough amounts of lactase to digest two spoons of milk, she points out.

Read: 5 Cow’s Milk Substitutes—And What To Look For Before You Buy

What Is Lactose Intolerance?

As per the NHS, UK, lactose intolerance is when you get symptoms like stomach ache after eating food containing lactose, a sugar found in dairy products.

What Are The Common Symptoms Of Lactose Intolerance?

• tummy pain or discomfort
• bloating
• farting
• tummy rumbling
• diarrhea or constipation
• feeling sick or being sick

What Foods Contain Lactose?

Dairy products include:

• milk
• butter
• cheese
• cream
• yoghurt
• ice cream

Many processed foods can also contain lactose, including:

• cereals
• baked foods like bread, crackers, cakes, biscuits, and pastry
• sauces and salad dressings
• diet and protein shakes

Note: Health and Me does not promote any changes to be made in your diet. Always consult your nutritionist or dietitian and your doctor before changing your diet. This piece is based on publicly available content.