What is the best diet to lose weight?

The fitness and health market is rife with various fad diets to lose weight ranging from carbs being good to carbs being the devil, intermittent fasting and variable eating windows, 5:2, vegan, paleo, weightwatchers…The list goes on and on.

The underpinning factor to all of these diets however is simple. A reduction in calories consumed.

Should you limit your eating windows or eliminate food groups based on macronutrient profile it goes without saying that you will reduce your overarching calorie intake. For instance, Keto, a now very popular method of losing weight goes by the principle of eliminating carbohydrates and instead focusing on protein and fats. This is designed to put our body into a state of ketosis which will support weight loss. Whilst scientifically this does occur, the requisite weight loss is not primarily attributable to the state of ketosis. You’re losing weight, because under the diet you have restricted a macronutrient which is extremely common in calorie dense foods. Ketosis is a factor, but minimal in comparison to the fact that under the diet you can now no longer drink alcohol, eat cake, snack on crisps or sweets and pile your steak dinner high with chips and an extra helping of diane sauce.

That is not to discredit such diets, these do work as a calorie reduction versus normal eating habits will inevitably result in requisite weight loss. However, the diet is only truly effective if it is something you can adhere to all of the time (or at least the majority of the time). Consistency is always key, so going on a keto diet for 2-3 months may yield results, however as soon as you revert to a “normal” diet you will regain the weight lost. Keto is therefore useful if it is going to be your normal, otherwise it is simply not sustainable.

So what diet is best for me?

The best diet for you simply depends on personal preference therefore and what you think you can stick to long-term. If you are happy not eating carbohydrates then go for Keto, if you are happy to limit eating windows then go for intermittent fasting, if like me you prefer a little more flexibility  adopt a calories in vs calories out approach (calorie tracking).

Your ultimate goal to lose weight with any diet is a reduction in overall calories. Such a reduction needs to be significant enough so as to put you in a calorie deficit for the day. Once you hit that calorie deficit consistently over a period of time you will start to enjoy weight loss results.