Do I need to cut my calorie intake?”
“Eat fewer carbs. It’s important that your protein intake is high and that your total calorie intake is low.”
“Eat a diet high in fat. That way you’ll burn more fat, not more calories.”
“Eat high amounts of fiber and protein without any sugar.”
(Note: Many dieters confuse weight loss with weight loss, and many dieters have problems figuring out whether they’re losing weight and maintaining it or gaining it again.)
Diet “diet” works. The idea is to eat less food and take longer to eat more food during the diet, to increase the rate at which the body converts the food you eat into energy.
Some people may try different diets, and it may feel like every diet is different. Many of those diets are not. One way to tell is through the ratio of calories that come from different kinds of foods (protein, carbohydrate, fat, and sugar). The higher the protein/carbohydrate ratio, the greater the calorie deficit. The higher the percentage of carbohydrates, the greater the calorie deficit.
The first three of the four diet approaches above have calories coming from different kinds of food; the other approach and several others require different kinds of food. Therefore they can be very different. The four diet approaches are the most popular.
The diet approaches are:
1) A low-carb, high-fiber diet—for many people, this is the most attractive. The idea is that in the event of a big calorie deficit, the body must turn to carbohydrates or fats. This method is attractive if you’re underweight and you have low energy levels. But you may not be, and that’s a dangerous state of things.
2) A low-fat diet—because many people have very low energy levels, or if you are overweight and still have weight to lose, this diet may not work for you. You do feel better after a week or so of going on it, but it is a very low-volume, short-duration program.
3) A low-calorie diet—you’ve made the calculation on weight loss, but you don’t have the calories in your cupboards. The diet is designed for you to eat less.
These diets might not be appropriate for everyone, although the diets do work for some people. So if you’re just starting a weight loss program, look for ones that work for you.
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