Why All Diets Can Work
You've probably wondered about the best diet to help you achieve your goal. Surely there must be this golden, magical diet that melts the fat off your body in under a week?
No single "best" diet works for everyone, as individuals have different needs, genetics and preferences when it comes to nutrition. However, a healthy diet typically includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting the intake of processed and high-fat foods, added sugars, and sodium.
A 2017 research article examined the effects of diets and their influence on body composition. The authors relieved the following takeaways:
Diets focused primarily on fat loss are all driven by calorie deficits. The higher your body fat is, the more aggressively the calorie deficit may be imposed.
Diets focused on gaining lean muscle are driven by a sustained calorie surplus to facilitate anabolic processes and support increasing resistance-training demands.
What diet is best? A wide range of dietary approaches (low-fat to low-carbohydrate/ketogenic, and all points between) can be similarly effective for improving body composition.
Increasing dietary protein to levels significantly beyond current recommendations for athletic populations may result in improved body composition. Higher protein intakes (2.3–3.1 g/ kg FFM) may be required to maximise muscle retention in lean, resistance-trained subjects under hypo-caloric conditions.
Long-term diet success depends on the person's lifestyle and ability to comply with dietary requirements.
Remember that a healthy diet is not just about what you eat but also how much you eat. Eating in moderation and controlling portion sizes are crucial to maintaining a healthy weight and preventing chronic diseases. Additionally, staying hydrated by drinking plenty of water and limiting consumption of sugary drinks is essential for overall health.
Ultimately, working with a registered dietitian or nutritionist is important to create a personalised nutrition plan that meets your specific needs and goals.