The Most Effective Diet? Science Has the Answer

Keto, low-carb, low-fat, intermittent fasting—which diet works best for weight loss?

After 2 years of research, scientists found that the best diet isn’t about the plan—it’s about whether you can stick to it.

What the Study Found

Researchers assigned participants to different diets:
✅ Low-fat
✅ Low-carb
✅ High-protein
✅ Balanced diet

📌 The key to success? Consistency, adherence, and individual preference—not a specific diet plan.

The Winning Formula

Regardless of the diet followed, the biggest success factors were:
✔️ Exercise – Boosted fat loss and muscle retention
✔️ Protein intake – Those who ate more protein lost an average of 17 lbs, 3x more fat than those who ate the least
✔️ Fiber intake – Those who ate the most fiber lost an average of 23 lbs in the first 6 months

How to Apply This

📌 Protein Goal – Eat 1.6–2.2g per kg of goal weight (0.6–1g per pound)
📌 Fiber Goal – Aim for 25–35g per day
📌 Top Protein Sources – Eggs, fish, poultry, lentils, beans, soy, game meat, protein powder
📌 Top Fiber Sources – Vegetables, fruit (especially berries), oats, grains, lentils, beans

Bottom line? The best diet is the one you can follow long-term. Prioritize protein, fiber, and exercise—and choose foods you enjoy for lasting success.