#1 FAQ: What Is The Best Diet For Fat Loss?

Are you looking for the best diet for fat loss? In today’s blog post, I will shed some light on the research behind this exact topic while giving you some insight into our approach at State of Fitness. To address this question, let’s consider a study that included 600 participants over a period of 12 months. In the DIETFITS (Diet Intervention Examining The Factors Interacting with Treatment Success) RCT, researchers randomly assigned 600 individuals to either a low-fat or a low-carb (non-keto) diet for one year. The participants received extensive support from dieticians and research staff throughout the study. [1]

Understanding the DIETFITS Study and the Best Diet for Fat Loss

In our journey to demystify this, let’s revisit the DIETFITS (Diet Intervention Examining The Factors Interacting with Treatment Success) randomized clinical trial, which included 600 participants over a year. This study divided participants into two groups: one following a low-fat diet and the other a low-carb (non-keto) diet. How else would you review the best diets for fat loss?! With extensive support from dieticians and research staff, participants experienced varying degrees of weight loss, ranging from a loss of 32 kg to a gain of 11 kg.

Here are the reported weight-loss averages:

5.3 kg dropped in the low-fat group
6.0 kg dropped in the low-carb group

As you can see in the figure below, in which each bar represents the weight change of a single participant, individual changes varied widely in both groups: they ranged from -32 to +11 kg. This helps us assess the best diet for fat loss, by reviewing what works.

12-month weight change for each DIETFITS participant

Sourced from Gardner et al. JAMA. 2018.[1]

The Intricacies of Diet and Weight Loss

These results underscore a crucial aspect of dieting: the best diet for fat loss has individual variability. While average weight loss was 5.3 kg in the low-fat group and 6.0 kg in the low-carb group, the individual results varied widely. This variation can be attributed to several factors, including genetic differences, lifestyle factors, and most notably, adherence to the diet.

The Role of Adherence

Adherence to a diet is perhaps the most significant predictor of weight loss success. The best diet for fat loss can’t work if you don’t adhere. This is where a robust support system, like the one provided at State of Fitness, becomes indispensable. Our approach is not just about prescribing a diet; it’s about creating an environment that fosters sustainable change.

Beyond the Diet: A Holistic Approach

The Myth of the One-Size-Fits-All Diet

The notion of a universal “best diet” for fat loss is a myth. The DIETFITS study, among others, reveals that different individuals respond differently to various diets. What works phenomenally for one person may be utterly ineffective for another.

The Importance of a Hypocaloric and Sustainable Diet

The two key elements of an effective fat loss diet are that it is hypocaloric (consuming less energy than you burn) and sustainable (fitting your food preferences and lifestyle). A meta-analysis of 29 long-term weight loss studies revealed that about 80% of dieters regain their lost weight within 5 years. This alarming statistic often results from the adoption of diets that are not sustainable in the long term.

Customising Your Diet for Long-Term Success

Understanding Personal Preferences and Lifestyle

At State of Fitness, we believe in creating a diet plan that aligns with your individual preferences and lifestyle. This means considering your taste preferences, daily routine, cultural background, and even your social life. A sustainable diet is one that you can adhere to for years, not just weeks.

The Role of Professional Guidance

Our team of university-qualified and highly experienced coaches is adept at crafting diet plans that are not only effective for fat loss but also enjoyable and feasible to follow. This bespoke approach ensures that the diet is a tool for healthy living, not a temporary fix.

Moving Beyond Fad Diets

The allure of quick fixes and fad diets is strong, but the evidence clearly points towards the effectiveness of personalised, well-balanced eating plans. These plans are not just about cutting calories; they’re about nurturing your body with the right nutrients and developing a healthy relationship with food.

Your Path to Sustainable Fat Loss

The best diet for fat loss is one that is tailored to you – considering your body’s needs, your lifestyle, and your preferences. It should be a diet that you can live with and enjoy, not just endure. At State of Fitness, we’re committed to helping you find that perfect balance, ensuring that your journey to fat loss is not just successful, but also enriching and sustainable.

Understanding the DIETFITS Study and the Best Diet for Fat Loss