As a dietitian, one of the most common questions I get is, “Which diet is best for weight loss?” The answer might surprise you; All diets will work if they put you in a calorie deficit. Whether that be a 100% UPF diet, carnivore, cabbage soup or keto; you’ll lose weight if you’re eating less calories than you burn. There is not one diet which is more effective at making you lose weight when calories are adjusted for, and therefore, the one that works best for you will be the one you can stick to.
The Problem with Fad Diets
Many popular diets rely on extreme restriction, cutting out entire food groups, or promoting very low calorie intake. Sure, they might lead to quick weight loss, but not because they’re magical. They work simply because they force you into a calorie deficit. The catch is that they also leave you feeling hungry, deprived, and ultimately set you up to fail. They are so difficult to stick to you’ll eventually give in to the cravings and feel like a failure; and thus, the yo-yo dieting cycle continues.
Hunger isn’t a sign of weakness. It’s your body’s way of telling you it needs more food volume and (likely) more energy and nutrients than these fad diets are providing you. Giving into these hunger signals does not mean you are a failure.
Why Most Diets Fail
The biggest issue with quick fix diets is sustainability. People often lose weight rapidly, only to regain it, and sometimes more, when they inevitably return to their old habits. This cycle of losing and regaining, yo yo dieting, is frustrating and can be harmful to both physical and mental health.
The problem is, most people who are trying to lose weight want to lose it now. They expect to eat healthy for a few days and wake up a dress size down. This is just not how it works. And so, people turn to these extreme, fad diets, as they know sensible restriction for weight loss won’t be immediate, and end up failing.
What Actually Works
Instead of chasing the next diet trend, ask yourself:
- Do I want fast results that disappear just as quickly?
- Or do I want to make gradual, sustainable changes that I can maintain long term?
The best “diet” isn’t a diet at all. It’s a balanced, flexible way of eating that keeps you satisfied, nourished, and in a manageable calorie deficit. Focus on:
- High volume, nutrient dense foods like vegetables, lean proteins and whole grains to stay full.
- Moderation, not elimination. No food needs to be banned forever.
- Lifestyle changes you can maintain beyond just a few weeks.
Weight loss doesn’t have to be miserable. By choosing an approach that fits your life, rather than fighting against it, you’ll set yourself up for lasting success.
If you’re tired of the dieting rollercoaster, it might be time to ditch the quick fixes and focus on what really works: consistency, balance and patience. If you’d like help with this; get in touch. We can find a way to lose weight that is easy, sustainable and long term.
Diets Debunked 