What Are The Best Diets To Lose Weight Fast?

Weight loss. It’s a funny old game. We’re always looking for a quick fix or that next super food that will magically boost fat loss. The problem is, with so many diet plans available to follow how do we know which ones will give us the quickest results? Can weight loss really be achieved quickly and if so what are the best diets to lose weight fast?

You may have heard of or even already tried following some of the most popular diets: Vegetarian, Vegan, Paleo, Intermittent Fasting, Keto, Flexible Dieting/If It Fits Your Macros, Atkins, High Protein, Low Carb, High Fat, Slimming World, Weight Watchers, and the list goes on. So which diets will help us to lose weight the fastest? Let’s look at 4 of the most popular diet types and what they involve so you can decide for yourself:

Vegan

A vegan diet is based on foods that come from or are made from plants such as fruits, vegetables, nuts and grains. Restricted from a vegan diet are foods that come from animals such as meat, eggs and dairy products. Some reasons for following a vegan diet may be its potential benefits to the environment, personal ethics or health reasons.

The belief is that following a vegan diet means you will automatically consume fewer calories than your everyday diet. This is due to plant based foods having fewer calories than processed foods and animal products. Plant based foods are also higher in fiber and are nutrient dense meaning they can help to keep you feeling fuller for longer, curbing appetite.

However, the removal of animal products and dairy products from a vegan diet means there are risks to take into consideration such as: protein deficiency, low levels of some vitamins and minerals, over consuming carbohydrates with hidden sugars and possibly harder to put on muscle.

Paleo

A paleo diet, sometimes referred to as the caveman diet, is based on eating foods just like our ancestors. Foods allowed on the paleo diet include meat, fish, eggs, fruits, non-starchy vegetables, nuts, seeds and plant based oils. Foods restricted from the paleo diet include grains, starchy vegetables, processed foods, sugar and most dairy products.

The benefits of following a paleo diet are that you are less likely to consume any nasty chemicals, additives or preservatives due to the restriction of processed foods. You will also have a higher intake of both protein and fats, giving you the feeling of fullness as well as promoting both muscle repair and growth. Weight loss can also be seen due to the limited food choices available within the paleo diet.

Keto

A ketogenic, keto, diet is based on a high fat and low carb intake. Foods allowed on the keto diet include meat, non-starchy vegetables, dairy products, nuts, seeds, berries and oils. Foods restricted on the keto diet include fruit, grains, sugar and starchy vegetables.

The idea behind a keto diet is to get your body to use up its fat stores as energy through a process called ketosis. The body’s normal energy source is taken from glucose which is produced after consuming and digesting carbohydrates. Ketosis is initiated in the body when carbohydrate intake is low, producing ketones. The ketones produced breakdown fats in the liver which are then used as the alternate energy source.

Some benefits of following a keto diet are weight loss due to the fat stores being used as energy, lower blood sugar levels due to the restriction of glucose and the feeling of satiety due to foods higher in fat having more calories per gram than carb heavy foods.

However, due to the keto approach being a little restrictive and different from your day to day diet there are a few points to bear in mind. Due to the low carb intake there may be a risk of vitamin and mineral deficiencies, headaches and fatigue initially due to water loss as well as initially feeling hungrier than normal.

If It Fits Your Macros (IIFYM)

A if it fits your macros, IIFYM, diet is focused more on hitting your daily macro nutrient target than what food you eat to get there. Any food is allowed in this approach with the only restrictions being whatever you choose them to be. As long as you hit your daily macro targets you will also hit your calorie goal.

Weight loss all comes down to calories in vs calories out. In simple terms, if you consume more calories than your body uses you will gain weight and if you consume fewer calories than your body uses you will lose weight. With this in mind, as long as you hit your daily macro and calorie goal you can eat whatever you want. For example, if your body uses 2000 calories a day and you eat 2400 calories worth of broccoli, you will still gain weight. The same as if your body uses 2000 calories a day and you were to eat 1800 calories worth of cookies, in theory you would still lose weight!

The key to a successful IIFYM approach is to ensure you are tracking your intake. It’s very easy to get complacent with thinking you can eat whatever you want and get away with it. If you don’t know how many calories you are consuming, you can bet you are eating more than you think! Therefore, a little planning and discipline is needed.

The Truth Is…

So which diet is the best one to follow for the quickest weight loss results!? Well…the truth is…in my opinion, there’s is no one single diet that will help you to lose weight faster than the rest or magically produce quicker results. Every diet works! Yep, EVERY diet works.

No matter which diet you choose to follow, the key is in calories in vs calories out. No matter how restrictive a diet may be or how clean a diet is, if you are consuming more calories than your body needs you will not lose weight. Find out what your body requires and find an approach to nutrition that works for you.

Personally, I prefer to follow the flexible diet approach. It allows me to continue enjoying the foods I want to eat in moderation as I can factor them into my daily intake. If I want a chocolate bar then I’ll have one without feeling guilty. You’ve got to find something that you will be happy sticking to otherwise you never will.

Finally, and most importantly, sustainable weight loss is not a fast process. Take things one week at a time with 1-3lbs per week being a steady and healthy weight loss target. Whichever diet or approach you choose to follow, start by hitting your daily/weekly calorie goals to get that weight loss ball rolling!

 

 

 

 

8 comments

laurie taylor

hello there,
I have gained a few pounds over the winter.would like to lose it again!
great site ,very informative thank you
laurie

Thanks for your feedback Laurie!

With summer fast approaching there’s no better time to get back on top of things. I have every faith in you!

Christina Bohannon

In my opinion, one reason most diets don’t seem to work is because people cut out so much of the food that they love that they become miserable and just quit. Or they cut out too much and their bodies basically shut down because they can’t produce enough energy to function properly.

I couldn’t agree more Christina!

I see it all too often with people restricting too much all at once. We have to be able to sustain whichever diet we decide to follow otherwise it’s human nature to change something or give up all together.

These are all interesting ideas. I was thinking you were going to list like Nutrisystem, WW, ect. These are all great ideas. I am totally interested in the vegan diet. How do you supplement for the protein that you are not eating?

Sourcing protein for a vegan diet can be a little harder but becomes easier once you know where to look. Tofu, beans, pulses, nuts, seeds and oats all have good sources of protein in them. You also want to try and find protein rich vegetables such as peas and broccoli which are also nutrient dense and full of fiber to help keep you full. Hope this helps!

Great Site. thanks so much for the info! I’ve been on the low-carb lifestyle for a couple of months and have had a lot of success. I can’t imagine going back to my “old way” of eating. Have lost over 20lbs. and moving forward!

Thanks for the feedback Daniela!

20lbs is a fantastic result! You’ve obviously found what works for you so stick to it and continue to smash your goals!

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