Diet comparisons (Keto, Fasting, HCLF, Etc) for weight loss.

Guys, I totally get where you are all at right now. How confusing is the health industry becoming?

I’m seeing more and more clients in practice who are so confused about what and how they should be eating to reach their weight goals. Everyone has their own take on a different diet and these diets are made to sound so glamorous and easy to follow. We are currently seeing:

  • The Ketogenic diet - Very high fat, moderate protein, extremely low carbs

  • HFLC (High fat, low carb)- A moderation of the ketogenic diet

  • Intermittent Fasting - The way in which this diet can be achieved is different. Some will eat for 8hrs a day and fast for 16hrs. Others will eat for 5 days and fast for 2 whole days.

  • The Carnivore Diet - You eat beef, water and salt

  • Macro Diets - Counting all macronutrients (this one is just as popular now as it was years ago)

  • Whole 30 - For 30 days cut out food groups and eat veggies, fruit, nuts and meat for the 30 days.

  • Flexaterian Diet - Not a vegetarian strictly, you still eat some poultry and red meat from time to time.

  • Mediterranean diet - Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes, nuts, fish and poultry.

The list honestly goes on.

First let me start by saying BE CAREFUL WHO YOU TRUST ON SOCIAL MEDIA. I won’t go into this now but please read this article —— WHO ARE YOU TRUSTING IN THE HEALTH INDUSTRY?

Ok so here is what the research tells us!

If weight loss is your goal:

  • It doesn’t actually matter which diet you follow or what macronutrient (protein, fat, carbohydrate) you reduce as long as overall calories are reduced. So you can be high fat and low carb, low fat and high carb, it doesn’t matter.

  • Weight loss differences between individually named diets are very small.

  • Weight loss is as simple as calories in versus calories out. Consuming fewer calories helps people to lose and keep weight off. Please note I am not suggesting anything drastic here and energy expenditure will be dependant from person to person.

  • Intermittent fasting is very effective for short term weight loss however common issues that occur with this diet is that restriction of food continuously is a trigger for higher hunger and additional eating.

  • Mediterranean diet, has been shown to lead to successful long term weight loss and improvements in health risk factors. Compliance is often very high with this diet, hence it’s results.

Obviously for certain health conditions there may be other benefits of these diets but for the purpose of this blog we are just looking at each diet in terms of weight loss. The reason I wanted to look at some of these diets and highlight the pros and cons is because it is confusing and at the end of the day you need to follow what works for you as an individual and no one else. I see it all the time in practice, people looking for quick fixes and diets to jump onto but for long term weight loss I honestly believe it is not the answer.

First and foremost we must honour our bodies and look at weight loss as a long term solution not a short term fix.


I have helped so many people achieve HUGE long term weight loss goals. But if a quick fix is what you are after, my blog may not be the right place for you.

S xx