Quick Comparison: All Diets at a Glance
With so many diets claiming to be the "best" for weight loss, it can be overwhelming to choose. Here's how the most popular approaches compare across key factors that actually matter for success.
| Diet | Speed | Sustainability | Difficulty | Cost | Best For |
|---|---|---|---|---|---|
| Keto | Very Fast | Moderate | Hard | Higher | Rapid results |
| Low Carb | Fast | High | Moderate | Moderate | Long-term |
| High Protein | Moderate | High | Easy | Higher | Muscle retention |
| Paleo | Moderate | Moderate | Moderate | Higher | Whole foods focus |
| Carnivore | Fast | Low | Hard | Highest | Elimination diet |
| Calorie Counting | Moderate | High | Moderate | Lowest | Flexibility |
The Top Diets for Weight Loss Explained
Keto Diet
Very low carb (20-50g/day), high fat diet that puts your body into ketosis for rapid fat burning.
- Pros: Fast initial results, appetite suppression, blood sugar control
- Cons: Strict, "keto flu", hard to maintain socially
- Typical loss: 3-5kg first week, 0.5-1kg/week after
Low Carb Diet
Reduced carbs (50-150g/day) with more flexibility than keto. Great balance of results and lifestyle.
- Pros: Sustainable, steady results, still enjoy some carbs
- Cons: Slower than keto, requires some planning
- Typical loss: 0.5-1kg/week consistently
High Protein Diet
Focus on protein (1.6-2.2g per kg bodyweight) to preserve muscle and stay full longer.
- Pros: Keeps muscle, very filling, flexible
- Cons: Can be expensive, requires protein planning
- Typical loss: 0.5kg/week with better body composition
Paleo Diet
Eat like our ancestors: meat, fish, vegetables, fruits, nuts. No grains, dairy, or processed foods.
- Pros: Whole foods focus, reduces processed foods, anti-inflammatory
- Cons: Restrictive, expensive, excludes healthy foods
- Typical loss: 0.5-1kg/week
Which Diet is Actually the Best?
Here's the truth that diet marketers don't want you to hear: all diets work if you stick to them. Research consistently shows that adherence is the single biggest predictor of weight loss success, not the specific diet you follow.
The Real Winner: The Diet You'll Actually Follow
Studies comparing keto, low carb, low fat, and Mediterranean diets show similar weight loss at 12 months. The best diet is the one that fits your lifestyle, food preferences, and that you can maintain long-term.
How to Choose Your Diet
Choose Keto If...
- You want fast initial results and can handle strict rules
- You love fatty foods like meat, cheese, and avocados
- You have blood sugar or insulin resistance issues
- You don't mind giving up bread, pasta, and most fruit
Choose Low Carb If...
- You want sustainable, long-term weight management
- You prefer flexibility over strict rules
- You still want to enjoy occasional treats and social eating
- Keto feels too extreme but you know carbs are your weakness
Choose High Protein If...
- You exercise regularly and want to keep or build muscle
- You get hungry easily between meals
- You don't want to restrict any food groups completely
- You're willing to invest more in quality protein sources
Choose Calorie Counting If...
- You want maximum flexibility in food choices
- You're happy to track and measure your food
- You don't want any foods to be completely off-limits
- You prefer understanding the "why" behind weight loss
UK-Specific Considerations
Living in the UK affects how practical each diet is:
- Keto: Challenging with British pub culture and traditional foods, but Tesco, Sainsbury's, and Aldi now stock keto-friendly options
- Low Carb: Very doable - most UK restaurants can accommodate, M&S and Waitrose have excellent low carb ranges
- High Protein: Easy in the UK with good access to quality meat, fish, eggs, and protein supplements from Holland & Barrett, MyProtein
- Paleo: More expensive in the UK due to high meat costs, but farmers markets and organic shops make it possible
Common Mistakes to Avoid
- Going too extreme too fast: Start with moderate changes and adjust over time
- Not tracking: What gets measured gets managed - at least initially
- Ignoring protein: Whatever diet you choose, adequate protein is essential
- Expecting linear progress: Weight fluctuates daily - focus on weekly trends
- Diet-hopping: Give any approach at least 4-6 weeks before switching
Track Any Diet with NutraSafe
Regardless of which diet you choose, tracking your food is one of the most powerful tools for success. NutraSafe makes it easy with:
- UK food database with Tesco, Sainsbury's, Asda products
- Barcode scanning for quick logging
- Customisable macro goals for any diet approach
- Progress tracking to see what's working
- AI food scanner for homemade meals