How Every Diet Works For Fat Loss

If you’re like most people you’ve tried a load of different diets and of course, some worked and some didn’t.

But whether your realised it or not every diet that worked was because of one simple thing.

Being in a calorie deficit.

That’s how every single diet on the whole, entire planet works for fat loss – by controlling your caloric intake, no exceptions.

Here’s some examples…

The Atkins Diet

This diet works by restricting the amount of carbs you can eat each day which causes you to consume less calories.

Intermittent Fasting (sometimes known as 16/8)

This works by only allowing you to eat during a relatively short window of time. This results in you eating less food and therefore consuming less calories.

The 5/2 Diet

5/2 allows you to eat for normally for 5 days a week then you have to “fast” (eat less than 500 calories a day) for two days. This of course means that 2 days a week you’re barely eating any food which results in you consuming less calories over the course of the week.

The Ketogenic Diet

Pretty much zero carbs allowed. So you’ve eradicated one macronutrient from your daily diet which leads you to consume less calories.


In its truest form Paleo removes all calorie dense processed foods from your life meaning you consume less calories.

Slimming World

Uses a point system to control the amount of food you eat every day which, if done right, results in you consuming less calories.

The list could go on but I think you get the idea – all diets work by controlling your calorie intake in one way or another.

When it comes to fat loss – calories matter.

Here’s the science to prove it.

In August 2017 there was a study called:

“Calories In, Calories Out” and Macronutrient Intake: The Hope Hype and Science of Calories

This study basically reviewed all of the available scientific literature coming to the unsurprising conclusion that for weight loss the ‘calories in versus calories out’ model is strongly supported by ALL available scientific evidence…

“Weight loss is primarily determined by the number of calories ingested”

Then in 2007 there was a study conducted called:

Fat Loss Depends on Energy Deficit Only, Independently of the Method for Weight Loss

I mean that title alone tells you all you need to know, needless to say this study concluded that it doesn’t matter what diet or nutrition method you use…

“The negative energy balance (being in a calorie deficit) alone is responsible for weight reduction”

In 2009 another study took place, this time they assigned a different diet to over 800 overweight people but made sure that all of them were also in a calorie deficit.

The results showed that “reduced calories diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize.”

Now this isn’t a new discovery either. Back in 1964 there was a study called Calories Do Count and the conclusion even back then was…

“It is obvious that the significant factor responsible for weight loss is reduction of calories, irrespective of the composition of the diet.”

If all that doesn’t convince you that caloric intake is a majorly important factor for fat loss then I don’t know what will.

There’s no two ways about it; calories matter.

And since it’s been scientifically proven that you need to be in a calorie deficit to lose fat then it makes perfect sense to actually track your calorie intake.

Like if you were trying to control your financial income that’s exactly what you’d track – the amount of money that was going into your bank.

So lets do the same thing with calories.

You’re trying to control your calorie intake so it makes the most sense to actually track your calorie intake using a tracking app like MyFitnessPal.

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Mike Waywell