Which Diet Is Best? - Part 2. The Theme of Optimal Eating

In Which Diet Is Best- Part 1 we looked at the evidence
to see if low carb or low fat was better for fat loss.

What was observed in the data was that significant weight loss was observed with any low fat or low fat carb diet and weight loss differences between named diets were small. 

So what is the best diet to follow?...........  

There are so many out there now and they all make claims about their superiority. They focus on what marks them out as different from the others and with competition for public attention and a share of weight-loss/health promotion markets, it  results in exaggerated claims.  But one thing with these many of those diets is once you start looking at it in terms of generalities, most of those diets are actually quite similar!

Lets take a look at some the popular diets that make competing claims. 

• Low Carb
• Low Fat
• Vegetarian/Vegan,
• Low Glycaemic,
• Mediterranean
• Mixed/balance
• Palaeolithic

They emphasise key elements that are generally compatible, complementary, or even duplication.

• Limited refined starches, added sugars and processed foods
• Limited intake of certain fats
• Emphasis on whole plant foods, with or without lean meats, fish, poultry, seafood
• And all potentially consistent with:- Food- not too much, mostly plants

They can all be great for health and weight loss. However what we find is competition for public attention and a share of weight-loss/health promotion markets results in exaggerated claims and an emphasis on mutually exclusive rather than shared elements.
Each of the different diets may be the ‘correct’ approach, simply at different times and under different sets of circumstances.

These diets have lots in common and their benefits in terms of health and /or weight loss..
They all emphasise-

Minimally processed foods close to nature, predominantly plants is decisively associated with health promotion and disease prevention and is consistent with salient components of seemingly distinct dietary approaches.

What we have to realise is there is no one size fits all approach. Any diet can work if it follows these basic principles of minimally processed and plant based foods, adequate protein and essential fatty acids and yes if you want to lose weigh consume more calories than you expend.

Many people struggle with dieting, the issue
with as why people fail isn't necessarily to do
with the diet, its more a case of being able to
adhere to the diet. People know how to lose
weight and any diet can work SHORT TERM,
the big issue is why people struggle to
keep the weight off.  
A lot of the time the struggle is making
long-term behaviour changes, so I feel that  
the issue is fixing behaviour change and
improving adherence.

Try and find a diet plan that you are most likely to adhere to following the basic principles of minimally processed and plant based foods, adequate protein and essential fatty acids.
Try and find a way that these fit in with your tastes, lifestyle and preferences and not forcing yourself to eat in a way that you wont stick to or eat foods you don't like. Sometimes it takes a bit of self experimentation to find what works for you and it can take some patience and consistency with a diet plan. Get the daily habits right and being consistent with it

So it looks like there is no need for a one-size-fits-all approach to dieting, regardless of what many commercial diets/books/guru proclaim, because many different diets appear to offer considerable weight loss benefits.

You want to find a diet/lifestyle plan that provides you with the least challenges so you are more likely to stick to it for long term success.

http://www.ukfitnesspersonaltraining.com/blog/which-diet-is-best-part-1-low-carb-or-low-fat

http://www.ukfitnesspersonaltraining.com/blog/the-occasional-big-gesture-wont-get-you-results

References

• Johnstone et al (2014).Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis.
• https://www.ncbi.nlm.nih.gov/pubmed/25182101
• D.L Katz and S.Meller- Can We Say What Diet Is Best For Health: Annu. Rev. Public Health 2014. 35:83-103

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Jamie Miller Personal Trainer
UK Fitness Personal Training
Aberdeen