What is the best diet for weight loss

Post date: 26 Oct 2023

Have you been wondering what the best diet for weight loss is?

This is a question we face regularly. Actually, it's both easy and difficult to answer.

Successful Weight Loss - Eat less, move more!

Success in weight loss almost always comes down to establishing new habits, making dietary and exercise changes, and sustaining them.

Its not necessary to follow a meal plan or diet to lose weight. In fact, research shows that diets rarely work long term.

Its far better to experiment with small changes, like cutting out that daily chocolate bar or scone, or going for a 15 minute walk, practicing it until it is a new habit, then looking for another small change to practice. Be patient and keep consistently trying.

Take a look at this article about losing weight here (Lose Weight and Keep it Off!!) .

Check out this article about forming new habits here (How can brushing your teeth help you lose weight or cure your back or knee pain?) .

Check out this article for some inspiration for your own weight loss journey How small changes helped me lose 60 kilos

We have a section with articles and stories relating to weight loss here: Weight Loss

Diets

There are so many diet books out there. Every time I go into a bookstore, there is always a health section, and the shelves are packed with books about diets. There is even more information on the internet. Most of it points to one or other “best diet”. Much of the information available requires us to apply a level of good judgement we don’t always possess or have the energy to apply. Much is pure rubbish. Here are some known diets that you might have heard about:

Intermittent fasting
Mediterranean Diet
Fast 800
Paleo
Atkins
Low carb
Keto

On and on goes the list.

An Interesting Study on Diets

JAMA (The Journal of the American Medical Association) conducted a “Meta analysis” of a number of studies, including those above, to investigate the efficacy of commonly named diets for weight loss.

If you are interested in reading further here is the link (Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults)

Adherence

Essentially the study concludes (with a number of caveats) that there was very little difference in the effectiveness between the diets, with the factor of “adherence” (how well a candidate sticks to the diet) likely to be the more important factor rather than which diet a weight loss candidate might choose.

Maintenance

Another interesting point to note is that the achieved mean weight loss tended to reduce at the 6 month check up, with the 12 month check showing on average candidates had returned to their original baseline. This is another factor supporting the notion that “adherence” is a factor in any diet.

How does this information help me?

Almost all of these diets have these things in common.

1. They make you think about or focus on what you’re eating. This helps you make good conscious choices and helps prevent unconsciously overeating. Check out this study (Eating Attentively )

2. They focus on quality of food. All of the diets listed here and many others focus on good quality minimally process foods. This helps ensure you get all the fibre and nutrients.

3. The previous point leads to the reduction or elimination of nutrient deficiencies. This will have you feeling better, functioning and thinking better.

4. They help focus on the quantity of food that is appropriate and help with controlling appetite.

5. Finally they promote regular exercise. This will help you keep your metabolism up, feel better, and help prevent muscle loss.

So which is the best diet?

The answer to this is really the diet that is best for you. Which one are you most likely to stick to?

Of course one or other of these diets may have other health outcomes that are appropriate for your circumstances, and that may influence your choice.

FAQ

Is a personal trainer worth it?

Yes. A personal trainer will give you exercises tailored to your goals, needs, and ability, keep you safe, and help keep you motivated to reach you goals. A personal trainer will teach you how to do exercises correctly to get the most out of them while avoid injury. Finding the RIGHT trainer for YOU is very important for your success. 15 Benefits only a Personal Trainer can provide

Can your personal trainer give nutrition advice?

A personal trainer can help you with your nutrition and weight loss goals and provide you with tips tools and resources to make you successful. We can work with you to find areas you can work on with your food and help keep you on track. Lose Weight and Keep it Off!! : Foods to avoid if your trying to lose weight! : Weight Loss Articles

Which diet is the best one to follow?

The best diet to follow is the one that you can maintain consistently, and which works for your goals body and lifestyle. Success in weight loss almost always comes down to establishing new habits, making dietary and exercise changes, and sustaining them. What is the best diet for weight loss

What types of food or nutrition do I need when exercising?

When exercising you need to provide you body with good quality nutrition to give you energy and enable rest and recover. Focus on good quality unprocessed whole foods with lots of vegetables, grains, fruit and protein. Drink plenty of water to keep you body hydrated.

Will a diet really help to lose fat or gain muscle?

If you want to lose weight or build muscle addressing you food intake will almost certainly be important. If you are looking to lose weight, then the principle is to move more and eat less. Focus on less processed whole foods and include plenty of protein. Lose Weight and Keep it Off!!

If you are looking to gain muscle, this requires appropriate resistance training, at the appropriate intensity, with rest and recovery. You will need to eat enough food to give you energy for exercise and allow your body to repair and recover with an excess of calories. Make sure you're eating good quality food.