The best diet is the one you can stick to
If you’re trying to lose weight and want to know the best diet to go on, you’ll find no shortage of ‘named diets’ that advertise their ability to make that happen.
However, nutrition science in this area, has not been able to conclusively say that one particular diet is better than any other, at least not with meaningful significance.
Two of the most popular weight loss options that have taken centre stage over the last decade or so are the low carb diet, and the low fat diet.
These diets usually include similar protein intake, which means they are essentially polar opposites, in that the low carb diet emphasises a greater intake of fat, while the low fat emphasises a greater intake of carbs.
So, what’s the difference? Is one better than the other?
The best evidence we have to date suggests that the low carb diet is marginally more effective, but really the difference, for all practical purposes is insignificant, and comes down to the individual.
And that is the crux of dieting for weight loss. If you are overweight or obese, going on any of the ‘named diets’ (Atkins, Biggest Loser, Ornish, Volumetrics, Weight Watchers etc) is better than going on no diet at all.
That is, all diets tend to create weight loss for a limited time (usually around 6 months), but very few have been shown to maintain that weight loss beyond a year.
What we do know is that behavioural support during the early stages of the diet results in greater weight loss, while in the long run, the effect of exercise becomes the important factor.
Whatever diet a person can stick with is the best diet for them, if their goal is weight loss.
This obviously begs the question:
If every diet works, why diet at all? Why not just eat healthy foods?
And the answer is probably that when someone goes on a diet, they have to structure what they are going to eat, and this added mindfulness usually involves cutting out food that is obviously detrimental to their goal, such as junk food, sugary snacks, soda etc.
The most important factors that affect a persons ability to lose weight and maintain weight loss are:
Food environment
Appetite
Food reward
Sleep
Physical activity
Stress
All of the above have an effect on food intake.
Ultimately, whatever dietary approach you take, whether it’s paleo, keto, intermittent fasting, vegan, high-fat, low-fat, in order to lose weight, you must achieve a caloric deficit. There’s no particular diet per se that will make you lose weight more than any other for the general population, it depends on the individual. In fact, most diets are not particularly good at achieving long-term weight loss, with many people having short-term success followed by a regain of some of the weight lost.
It seems plausible that adopting a diet that focusses predominantly on whole-foods, while limiting refined sugars and processed foods will have the greatest impact on weight loss, because that eating pattern has the greatest chance of keeping hunger and cravings in check and guards against overeating. One thing is for sure though, and that is the ability of protein to provide more of a ‘fullness factor’ than fat and carbs in a low-calorie, nutrient dense diet plan, especially in terms of controlling hunger, energy and cravings, so increasing protein intake to 2 grams per kilogram of bodyweight is likely going to result in the greatest weight loss results.
I have helped numerous clients achieve their weight loss targets, through guidance and coaching and important information about how to avoid harmful hidden foods, how to interpret nutrition labelling, and how to prepare and eat food for weight loss, including how to track food, meal planning, deficiency considerations when dieting, taking into account how the brain can thwart attempts to keep weight off, and the gentle approach that can prevent the brain from highjacking your weight loss efforts, which can often mean re-learning how to listen to your body and overcoming hunger, drops in energy and cravings.
If you want to find out more about how I can help, feel free to get in touch and I look forward to speaking with you.
In health
