What is the best diet for weight loss?

There is so much information around about dieting!

“To lose weight you must eat X”, “…you must cut out Y”, “…you have to count Z”.

So what is the best diet for weight loss, accompanying your fitness plan? Below I look at 4 of the most popular diets and consider the pros and cons of each.

IIFYM (If It Fits Your Macros)

What is it?

IIFYM is the process of tracking the macronutrients in food. This can be done using popular apps such as MyFitnessPal. When using this approach you will track what you’re eating by setting targets for your Protein, Carbohydrate and Fats – and meeting the targets (no higher, no lower).

Pros

It shows you what is in your food and allows you to see what you are consuming - this can help you to understand what is in food and what is best for there health and energy levels.
It gives you choice and freedom in your food choices.
Research has shown that less restriction means you are more likely to stick to the plan.
It maintains a healthy balance in the three food groups and can stop negative attitudes towards these food groups.

Cons

There is less emphasis on the food you are consuming which can lead to eating foods that may not be the best choice for your energy levels - this can also cause a lack of vitamins and minerals that your body needs.
Tracking foods can cause an unhealthy relationship with food in the long term due to food choices becoming goal-orientated.

Keto (ketogenic diet)

What is it?

The keto diet is a low carbohydrate, high fat diet. By reducing carbohydrates to a very low amount, you put your body into a metabolic state called ketosis. The Atkins diet and other low carb diets have similar elements.

Pros

Your body will become efficient at burning fats for energy (when done correctly).
Studies have shown that it can reduce blood sugar and insulin levels.
Improved satiety due to the foods that you consume. Potentially putting you in a calories deficit, this can lead to weight loss without having to track food intake.

Cons

The diet is based on eliminating a whole food group (carbohydrates) which can lead to a negative feeling in the long term.
In the first initial transition period you can experience what is called Keto Flu. This has a number of symptoms such as brain fog, poor energy levels, insomnia, digestive issues and decreased exercise performance.
The keto diet can have an effect on your water and mineral balance within the body - you have to be mindful of this and supplement them to help restore balance.

Intermittent fasting

What is it?

Intermittent fasting is a diet that is based around timing of food intake. You will perform cycles of fasting and eating. There are different approaches to the diet such as the 16:8 diet (limiting consumption to a set window of 8 hours per day and abstaining from food for the remaining 16 hours) and 5:2 diet (5 days of the week are normal eating days, while the other 2 restrict calories to 500–600 per day).

Pros

Food preparation is not required and for people who struggle with aspect side of food management - this can be easier for them to stick to.
The time restriction on the periods of eating can cause you to be in a calorie deficit, which is what you need to lose the pounds.
Studies have shown that periods of fasting can help reduce insulin resistance and inflammation in the body - it can also have a positive effect on hormones.

Cons

There is not much focus on the quality or quantity of the foods you are consuming. For someone who is actively trying to lose weight, this can mean poor energy levels and a calorie surplus if they are not careful with the foods they consume in the non-fasting period.
Studies have shown that intermittent fasting can have a negative effect on blood sugar control and the menstrual cycle in women.
Fasting can have negative effects on the body such as brain fog and poor energy levels.

Paleo (Paleolithic diet)

What is it?

The paleo diet also known as the “caveman diet” because it focuses on ‘whole foods’ that would have been available to us during the hunter/gatherer days - processed foods are avoided.

Pros

The focus is on quality of the food and not the amount.
Studies have shown that whole foods have anti-inflammatory benefits
This diet should improve satiety because of the increase in protein and fat; this will help users to stick to the diet longer term.

Cons

The diet can be more expensive due to the food that are consumed being all whole foods, which are generally priced at the higher end of the market.
Because of the lack of food choice, there is less choice for carbohydrates. This can mean the diet becomes ‘low carb’ which wouldn’t be ideal for some people such as athletes.
Foods such as grains and dairy are not included in the ‘can eat’ list - both are good for health and energy.

Personally I believe the best diet is the one that you can stick to!

I believe that having a good balance within your diet and eating foods that will fuel your body and nourish it, is the best way to live your happiest and healthiest life. This is especially important when you are working with a Personal Trainer - you don’t need to be wasting your valuable time, energy and money!

When trying to lose weight, one factor keeps coming up in all the popular diets - they work when you are in a calorie deficit. I recommend that you speak to a dietary and nutrition professional before carrying out any diet - do your research and work out exactly how much fuel your body needs. :-)