Healthy Weight Loss Part 2 – Which Diet is Best?

Keto, low carb, Mediterranean, 5:2, 16:8 – confused yet? These are just some of the weight loss diets that regularly garner a lot of publicity but do any of them actually work? Which one is best? And should we focus on weight loss as the only desirable outcome or do we want to look also at overall health, well-being and management or prevention of chronic diseases? Are we really still talking about “going on a diet” or should we be focussing more on a “way of eating” which is sustainable over the long term?

The answer to these (and many other!) diet and weight loss related questions is: “it depends”. In Part 1 of our weight loss series, we talked about proven methods that work for most people – such as eating a balanced diet, getting regular exercise, enough sleep and managing stress. When it comes to what we actually eat each day, there are general principles which will also work for most people who are looking to lose some weight and improve their overall health.

It should be noted that there are some specialised diets that might be indicated for people with certain medical conditions, such as diabetes or high cholesterol. Before undertaking any change to your diet, it’s worth checking in with your doctor first.

So, for the rest of us, which “diet” is best for weight loss and good health? Let’s look at some of the options:

Mediterranean Diet
This one tops our list and in fact has topped the US News & World Report’s annual rankings for the best diet plan 6 years in a row! This style of eating emphasises whole, minimally processed foods and includes plenty of fruits, vegetables, whole grains, legumes, nuts, seeds and olive oil. Fish and seafood usually feature a couple of times a week while red meat is limited to only a couple of times a month. Processed foods are virtually non-existent. This diet is also high in fibre, antioxidants and anti-inflammatory compounds.

Numerous studies have shown that the Mediterranean diet can lead to weight loss, improve heart health, and lower the risk of chronic diseases like diabetes, cancer and even dementia. It’s a very flexible diet, the principles of which can be adapted to suit most styles of cuisine. Best of all, it’s generally easy to stick to long-term, family-friendly, inexpensive and delicious! 

Ketogenic (Keto) Diet
This diet is high in fat & protein, low in carbohydrates and is designed to put the body into a state of ketosis, in which it burns fat for energy instead of carbohydrates. It is typically high in foods like meat, fish, eggs, cheese, nuts and oils, whilst restricting carbohydrates from grains, fruits and starchy vegetables.

This diet is generally used as a medical treatment for certain conditions under the supervision of a health professional. There is emerging evidence that this diet may have the potential to reverse Type 2 diabetes in some people, but more research is needed in this area. It is not usually recommended for otherwise healthy people for long-term weight management.

Low Carb Diet
Similar to the ketogenic diet but less restrictive on carbohydrates, this diet focuses on reducing processed and refined carbohydrates like white bread and sugary snacks, in favour of whole foods like fruits, vegetables and wholegrains. It generally has a moderately high protein intake too which helps prevent muscle loss and keep you from feeling hungry.

This diet has been shown in some studies to be effective for weight loss and help improve blood sugar control. It may also improve cholesterol and help with the prevention and management of Type 2 diabetes.

Intermittent fasting
Intermittent fasting involves alternating periods of fasting and eating. There are several different approaches to intermittent fasting, but the most common is to restrict eating to a specific window of time each day (16:8), or to have one or two days a week where calorie intake is significantly reduced (5:2). The healthiest versions of this eating plan stick to a Mediterranean style of eating on the so called non-fast days.

Research is ongoing but some has shown that intermittent fasting can be effective for weight loss and improving insulin sensitivity. It may also reduce inflammation and improve markers of cardiovascular health. It can, however, be challenging to stick to long-term and may not be appropriate for those with certain medical conditions.

Overall, each of these diet types has its own potential benefits and drawbacks. The Mediterranean Diet is probably the best studied, with very little downside and the most often recommended style of eating on this list.

In some ways, losing weight isn’t the hardest part of a weight loss journey, it’s keeping it off long-term that’s the most challenging. The best eating plan for you will depend on many factors including your individual preferences and health goals. Your GP is best placed to help you work out which style of eating will work best for you.