What is the best ‘diet’ to lose weight?
The diet industry is HUGE! You don’t have to look far to find the different diet advocates competing against each other for your attention (and money). Diets, supplements, fasting, detox teas… it’s all very confusing.
“What diet should I choose?”
“My last diet didn’t work so maybe I should try a different one?”
Think about this: Quite often, the principals of an old diet are repackaged with a new name, and then sold as the latest new diet craze. Let’s just say it’s a very quick and easy way to sell books….! As an example, think about how popular the Atkins (low carb) diet was a few years ago? You don’t hear much about Atkins anymore as the latest very low carb diet in charge of that ‘diet genre’ is now Keto. Or go to a bookshop and see the shelves filled with ‘low fat diet’ books, all the same concept but marketed and packaged differently from each other. So, let’s have a look at each type of diet to see how they work (regardless of any scientific claims they make):
As you can see, (and I’ve kept it basic) with each type of diet there is some sort of restriction that should cause you to consume fewer calories than you normally would. For example, with intermittent fasting there is only so much food/calories that you can consume in a 4-8 hour window (unless you gorge on cake and ice-cream during that time).
To lose weight, the simple principal of ‘calories in vs calories out’ is all you need. Put simply, you need to eat fewer calories than you burn. Food combining, detoxes, or omitting food groups can’t beat physics!
Now, if you enjoy a particular diet and it is sustainable for the long term (e.g. you enjoy the keto way of life because you’re indifferent about carbs and are fine with never eating bread, potatoes or pasta ever again), PLUS you’re in a calorie deficit… it will work! A diet will only not work if you consume more calories than you burn, or it is so unsustainable that you miss your old way of eating, and so you cave in after 3 weeks.
In the vast majority of cases, the average person can find success with a well-balanced diet that has:
A focus on protein to maintain muscle (we are looking to lose fat, not ‘weight’ which includes muscle mass that we don’t want to be losing)
Plenty of veg as this is the best way to add volume and bulk to a meal but with low calories.
Enough fat to maintain hormone levels and healthy cells.
Carbohydrates (preferably unrefined) to give our bodies its preferred source of fuel.
Plus, the inclusion of a little of whatever it is that you crave (as long as it’s not the whole packet/tub/bottle!). By planning your diet to be imperfect, it will be more successful in the long run!
The bottom line is, look for sustainability, as going ON a diet means that at some point, you’ll be coming OFF a diet and that’s where it often goes pear shaped! In other words, don’t look for a short-term diet, but a long-term lifestyle change.
On a side note, If you are curious to find out how many calories you are actually consuming, there are numerous calorie counting apps out there, such as My Fitness Pal, along with various online calculators that will work out your daily caloric requirements. And of course, nutrition coaching comes as part of my Personal Training service as standard so I can help you with this.
If you would like to increase your body confidence, get fitter, and get stronger, please contact me for a free no obligation consultation at karen@transformtrainingpt.co.uk
Mobile personal trainer in Haslemere, Liphook, Hindhead, Fernhurst, Grayshott, Surrey, Hampshire, West Sussex.