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The best diet for fat loss

#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

Best Diet For Fat Loss

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.

Other posts you might like:

  1. Top Nutrition Tips for Health and Fat Loss
  2. Managing Cortisol with Diet and Exercise
  3. The #1 Way to Maximise Your Fitness Goals with Expert Personal Training in South Yarra
  4. How to Feel Strong in Your 40s: Muscle Sarcopenia
  5. Ultimate Guide to a Personal Trainer in South Yarra, Melbourne 3141
  6. Alleviating Anterior Shoulder Pain
  7. How Does Resistance Training Make You Stronger?
  8. The Most Common Shoulder Injuries

Written by

Alessandro Villadoro

Personal Trainer

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Hello! I’m Dylan Jones, owner and dedicated personal trainer at State of Fitness in the vibrant heart of South Yarra. Here, we specialise in creating personalised fitness and wellness programmes that are expertly delivered within the comfort of our state-of-the-art South Yarra gym. But that’s not all — we also pay close attention to Melbourne’s ever-changing seasons, ensuring your fitness journey is as dynamic as our beautiful city. Whilst we are constantly changing your exercises and fitness programs every 4 to 6 weeks, Melbourne’s seasonality is also a great reasons to modify your personal training

Summertime Fitness: Customised for South Yarra’s Warmth

As the summer heat envelopes Melbourne, our indoor workouts provide a cool escape. It can be nice to beat the heat while maintaining a consistent training schedule, and our air-conditioned gym is the perfect setting to keep your summer workouts consistent. Still, we like to ensure that your training program helps you get out and about in the sunshine. Sometimes that might be joining us for a social event like a Saturday morning run, and sometimes we’ll help you with programs and training that you can do in a nice leafy area, whether it’s walking or more physical.

Autumn Adjustments: Keeping It Fresh and Focused

When the leaves in the Royal Botanic Gardens start to change, it’s a signal for us to refresh your workout routine! The moderate autumn weather is ideal for introducing new strength and stability exercises. This season is all about laying the groundwork for a fitter, stronger you, and our personalised programmes adapt to make the most of South Yarra’s natural beauty, should you wish to take part of your workout outdoors.

Setbacks are inevitable in the pursuit of our fitness aspirations. Missed workouts, dietary slip-ups, or indulging in guilty pleasures like pizza or beer are all part of the journey. However, what truly matters is not the occasional stumble but rather the unwavering commitment to consistency.

Contrary to the facade of perfection often portrayed on social media, nobody is flawless. Building your dream physique isn’t about being flawless but staying consistent despite the occasional setback.

Consider two individuals: Give-Up Gary and Back-On-Track Bobby.

Give-Up Gary meticulously plans his nutrition intake but falters on the first Saturday. Instead of bouncing back, Gary allows one slip-up to snowball into a week-long deviation from his plan. His inconsistency paints him as Give-Up Gary.

On the other hand, Back-On-Track Bobby faces a similar setback on the first Saturday but promptly gets back on course. When faced with another slip-up later in the week, Bobby swiftly regains focus, refusing to let temporary setbacks derail his progress. Bobby’s unwavering commitment to consistency earns him the title of Back-On-Track Bobby.

Consistency is not about perfection; it’s about resilience. Bobby’s approach, where occasional failures are acknowledged but swiftly overcome, exemplifies the true essence of consistency.

What’s the ideal consistency percentage for your diet or workout plan? There’s no definitive answer. What truly matters is how you respond to setbacks. The real test lies in your ability to bounce back after a bad day, week, or month.

Patience is paramount in this journey. Building your dream body is a gradual process. Fat loss and muscle gain don’t happen overnight. Progress should be measured in larger time frames, not daily fluctuations.

Comparing yourself to others, especially on social media, is a futile exercise. Those ‘quick transformations’ often conceal the reality of hard work, dedication, and sometimes even unhealthy practices. Instead, focus on your own progress and celebrate your achievements.

Remember, there are no shortcuts or hidden secrets. Success lies in having a plan, executing it consistently, and persevering through setbacks.

How you respond to failure will determine your overall success. We are human, and everyone makes mistakes. 

So, be patient with your progress, embrace consistency, and keep pushing forward towards your fitness goals.

For more information, check out these useful Australian references:

  1. The Science of Consistency in Fitness

2. How Consistency Transforms Your Fitness Journey

The Role of Consistency in Achieving Long-term Fitness Goals

Consistency vs. Intensity: Which is More Important?

Developing a Consistent Workout Routine

Embarking on the journey to sculpt your dream physique requires more than just sweat and determination—it demands strategic time management. In this guide, we’ll delve into the crucial elements of building your ideal body and how to effectively schedule your time to achieve your fitness goals.

  1. Prioritise Your Activities:
    • Resistance Training: The cornerstone of your fitness regimen, resistance training should take precedence in your schedule. Determine how many days per week you can commit to resistance training, aiming for a balance between frequency and recovery. A realistic range is three to five days per week, ensuring you allocate at least one rest day to facilitate muscle recovery.
    • Food Preparation: Fueling your body with nutritious meals is essential for supporting your fitness goals. Allocate time each week for meal prep, choosing a day where you can dedicate a few hours to plan, shop, cook, and organize your meals for the upcoming week. This proactive approach not only saves time but also ensures you adhere to your nutritional plan consistently.
    • Aerobic Exercise: While optional, incorporating aerobic exercise can complement your resistance training efforts, particularly for fat loss or cardiovascular health. Schedule moderate or high-intensity aerobic sessions on days that don’t coincide with your resistance training workouts. Aim for a specific daily step count as part of your daily activities to promote overall movement and activity.
  2. Be Realistic and Conservative:
    • When planning your schedule, be honest with yourself about your commitments and limitations. Opt for a conservative approach rather than overcommitting to a rigorous workout regimen that may not be sustainable in the long run. It’s better to execute a realistic plan consistently than to falter under the pressure of an overly ambitious schedule.
  3. Embrace Efficiency:
    • Ensure that your workouts are time-efficient, focusing on quality over quantity. Aim for a duration of 45 to 60 minutes per resistance training session, optimizing each exercise to stimulate muscle growth effectively. Avoid marathon workouts that may lead to diminishing returns and burnout.
  4. Maintain Flexibility:
    • While it’s important to have a structured schedule, remain adaptable to unforeseen circumstances or changes in your routine. Life happens, and it’s okay to adjust your plan as needed. The key is to stay committed to your overarching goals while remaining flexible in your approach.
  5. Reinforce Positive Habits:
    • Consistency breeds success. By adhering to your schedule and executing your plan diligently, you reinforce positive habits and cultivate a mindset of discipline and determination. Celebrate your progress, no matter how small, and use setbacks as opportunities for growth and learning.

In summary, building your ideal body begins with effective time management. By prioritizing resistance training, allocating time for food preparation, and scheduling aerobic exercise thoughtfully, you lay the foundation for success. Be realistic, efficient, and flexible in your approach, and remember that consistency is key on the journey to achieving your fitness goals.

References:

For further reading and comprehensive information on resistance training and its benefits, you can explore the following Australian sources:

  1. Australian Institute of Fitness
  2. Better Health Channel
  3. HealthEngine