My Journey Through Diets: What Worked, What Didn’t, and the Science Behind Them

Over the years, I've tried countless diets, hoping each time that it would be the one to finally keep the weight off. Unfortunately, while some diets helped me shed pounds in the short term, none have been successful in maintaining weight loss in the long run. I can usually stick to a diet for a couple of months, but eventually, I get bored or life simply gets in the way. Let me take you through my experience with various diets, the science behind them, and who might benefit most from each approach.

The Protein Shake Diet: Fast Results, But at What Cost?

The first diet I tried was a protein shake diet. Under the guidance of a dietitian, I began with a strict 500-calorie regimen designed to kickstart rapid weight loss. Initially, it worked—I lost weight quickly. After a few weeks, I was allowed to consume 1500 calories per day, which included dehydrated meals like powdered eggs and dehydrated rice and vegetables, all high in protein and supposedly nutritionally balanced.

The Science: Protein shake diets often result in rapid weight loss because they drastically reduce calorie intake while providing a concentrated source of protein, which is essential for preserving muscle mass during weight loss. However, extreme calorie restriction can lead to nutrient deficiencies, fatigue, and a slower metabolism. Additionally, the lack of variety and enjoyment in such a diet can lead to burnout and binge eating, as it did in my case. The body’s response to sudden calorie increases after such restrictive diets often results in regaining lost weight.

Who It’s Best For: This type of diet may be best suited for someone who needs to lose weight quickly for a specific, short-term goal, such as preparing for surgery or an event. However, it is not recommended for long-term use due to its restrictive nature and potential health risks.

The 80/10/10 Diet: Feeling Great but Too Restrictive?

Next, I tried the 80/10/10 diet, a raw vegan plan where 80% of your calories come from carbohydrates, 10% from fats, and 10% from proteins. I invested in a slow juicer and stocked up on fresh fruits and vegetables. My meals consisted of fresh juices and salads, with a protein shake in the morning. I snacked on nuts and dates throughout the day. This diet made me feel incredible—happy, energetic, and capable of running faster and further than ever before.

The Science: The 80/10/10 diet is based on the idea that a diet rich in carbohydrates from whole, raw foods provides clean energy and promotes optimal health Proponents argue that raw fruits and vegetables are the most nutrient-dense foods available, and eating them in large quantities supports everything from digestive health to athletic performance. However, the diet’s low protein and fat content can be challenging to sustain long-term, especially for those who engage in regular physical activity. Furthermore, the lack of cooked foods and variety may make it hard to stick to, as it requires careful planning to meet all nutritional needs.

Who It’s Best For: The 80/10/10 diet might work best for someone who thrives on a plant-based diet and has a passion for fresh, raw foods. It’s particularly appealing to individuals who prioritize natural, whole foods and are looking for a way to boost energy levels. However, it may not be suitable for those who need a higher protein intake or those who find raw foods hard to digest.

The Ketogenic Diet: Effective but Challenging to Maintain

Over the past few years, I've dabbled with the ketogenic diet, often known as keto. This diet involves eating a high amount of fats, moderate protein, and very low carbohydrates. Inspired by Dr. Berg’s version of healthy keto, which emphasizes high-quality fats, proteins, and vegetables, I felt great and lost weight whenever I followed it.

The Science: The ketogenic diet works by forcing the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This can lead to significant weight loss, improved blood sugar control, and better energy levels for some people. However, keto can be challenging to maintain due to its restrictive nature, especially when it comes to social eating or finding specific high-quality ingredients like grass-fed beef. The strict requirements make it difficult to sustain long-term, particularly in environments where keto-friendly options are limited.

Who It’s Best For: Keto is ideal for individuals who enjoy high-fat foods and are looking to lose weight quickly, particularly if they have issues with blood sugar control or insulin resistance. It’s also suited for those who don’t mind strict dietary rules and are willing to put in the effort to maintain ketosis. However, it might not be suitable for people who have a hard time finding specific keto-friendly foods or those who struggle with highly restrictive diets.

A Simple Approach: Calorie Deficit, Weight Lifting, and Better Sleep

Most recently, I’ve been inspired by an influencer who promotes a simple, healthy lifestyle for weight loss through a combination of calorie deficit, weight lifting, and good sleep. This approach seems manageable and sustainable, focusing on lifestyle changes rather than strict dietary rules.

The Science: A calorie deficit—burning more calories than you consume—remains a fundamental principle of weight loss. Combining this with resistance training like weight lifting helps preserve muscle mass and improve metabolic rate, making it easier to maintain weight loss over time. Adequate sleep is also crucial, as it regulates hunger hormones, reduces stress, and supports overall health. This balanced approach addresses both physical and psychological aspects of weight management, making it more likely to succeed in the long term.

Who It’s Best For: This approach is suitable for almost anyone, especially those looking for a more flexible and balanced method of weight loss. It’s particularly beneficial for people who prefer a less restrictive diet and want to incorporate fitness into their routine. It’s also ideal for individuals who need a sustainable, long-term strategy rather than a quick fix.

Conclusion

Looking back, each diet I tried had its pros and cons, both in terms of how I felt and how sustainable it was. The protein shake diet offered rapid results but left me feeling nauseous and unsatisfied. The 80/10/10 diet made me feel incredible but was too restrictive to maintain. The ketogenic diet was effective but challenging to sustain due to its strict requirements. Now, I’m hopeful that focusing on a simple calorie deficit, strength training, and sleep will finally help me achieve and maintain my weight loss goals.

Ultimately, the key to long-term success may not be in finding the perfect diet but in creating a balanced lifestyle that is both enjoyable and sustainable. Finding what works best for your body and lifestyle is crucial, and the best diet is the one you can stick to for the long haul.