Most people who read my articles and e-books know me as a scientist who likes to cite studies and apply research to everyday problems like weight loss, bodybuilding, and other related health/fitness topics. However, sometimes you have to step back from the science and look at the big picture to help bring people back into focus so they can see the forest for the trees, so to speak.
For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It’s not, but there are a bewildering number of options for diets out there. High fat or no fat? High carb or no carb? Low protein or high protein? To make matters worse, there are a million variations and combinations to the above diet scenarios to add to the confusion. It seems endless and causes many people to throw up their hands in frustration and give up. In this article, I will try to change all that.
There are some general guidelines, rules, and ways of looking at a diet program that will allow you to decide, once and for all, if it is the right diet for you. You may not always like what I have to say, and don’t be fooled, here is another quick fix, “lose 100 pounds in 20 days” kind of guide. However, if you are sick and tired of being confused, tired of taking off weight only to put it back on, and tired of wondering how to take the first steps to decide on the right diet for you that will result in permanent weight loss, then this is the article that could change your life…
Does your diet pass “The Test”?
What is the number one reason diets fail in the long run; above all else? The number one reason is … drum roll … lack of long-term compliance. The numbers don’t lie; the vast majority of people who lose weight will gain it back – and often gain it back. You already knew that, right?
However, what do you do to avoid it? Here’s another reality check: almost any diet you choose that follows the basic concept of “burning” more calories than you consume — the well-accepted “calories in calories out” mantra — will cause you to lose weight. To some extent, they all work: Atkins-style, no-carb diets, low-fat high-carb diets, all kinds of fad diets – it just doesn’t matter in the short term.
If your goal is to lose some weight quickly, then pick one and stick to it.
I guarantee you will lose some weight. Studies generally find that any of the commercial weight loss diets will gain about the same amount of weight after 6 months to a year. For example, a recent study found that the Atkins Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley’s Eat Yourself Slim diet were all equally effective. (1)
Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, Weight Watchers and The Zone Diet, found them to be essentially the same in their ability to shed weight after one year. (2)
Remember what I said about the number one reason diets fail, which is lack of compliance. The lead researcher of this recent study stated:
“Our trial found that adherence level rather than diet type was the main predictor of weight loss” (3)
Translated, it is not which diet they chose by themselves, but their ability to actually stick to a diet that predicted their weight loss success. I can just see the hands going up now, “but will, some diets have to be better than others, right?” Are some diets better than others? Absolutely. Some diets are healthier than others, some diets are better at maintaining lean body mass; some diets are better at suppressing appetite – there are many differences between diets. However, while most of the popular diets will work to shed weight, what is abundantly clear is that sticking to the diet is the most important aspect of keeping the weight off long term.
What is a diet?
Dieting is a short-term strategy to lose weight. Long-term ozempic weight loss is the result of a change in lifestyle. We’re concerned with lifelong weight management, not a quick fix of weight loss here. I don’t like the term diet because it represents a short-term attempt to lose weight in exchange for a change in lifestyle. Want to lose a bunch of weight fast? Heck, I’ll give you the information on how to do it right here and now for free.
For the next 90 to 120 days, eat 12 scrambled egg whites, one whole grapefruit and a gallon of water twice a day. You will lose a lot of weight. Will it be healthy? No. Will the weight stay off after you’re done with this diet and then be forced to go back to your “normal” way of eating? There is no chance. Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat? The point is that there are many diets out there that are perfectly capable of making you lose weight, but when you consider any meal plan designed.