Men's Nutrition

The Best Diet For Fat Loss

best diet for fat loss

Do you want to know the best diet for weight loss?

Is it really keto or is it Atkins?

What makes one diet more superior than the rest?

That’s what we will cover today.

You’re going to learn about some of the most popular diets and how they help you lose weight.


The ketogenic diet is all the rage at the moment. If you have an Instagram you’ve probably seen names like ketokevin2019 or sallydoesketo.  I can’t actually believe it’s so popular that people have their own Instagram accounts for it but what can you do.

What Is It

The keto diet is a very low-carb (usually between 20 – 50g of carbs a day), high-fat diet and moderate to low protein intake. Basically, you’re cutting out any type of carbohydrate and eating really high-fat foods like cream, pork rinds, avocado, cheese, peanut butter, fatty cuts of meat etc.

This reduction in carbs puts your body into a metabolic state called ketosis which means you’re using fat as an energy source.

Why It Works

The reason so many people are benefiting from the keto diet is that they’ve cut out an entire food group from their diet. When you cut out “carbs” you’re severely limiting the types of food you can eat.  You cut out pastries, burgers, ice cream and other calorie dense foods that they would eat in the past. Cutting out a majority of processed foods and having limited food choices means that they’re now eating fewer calories than they burn and that’s why they lose weight.

Intermittent Fasting

This is still my favourite type of eating style to follow along with macro tracking to help me lose weight. While Intermittent Fasting isn’t so much a diet, it deserves a spot here because so many people use it.

What Is It

Intermittent Fasting is a term used to describe multiple different ways that you don’t eat food. Some people do daily Intermittent Fasting (not eating for 12 hours or more) and some people do full days of fasting (2 days a week of no food). There are a few different ways people do it but you get the idea.

Why It Works

The reason it works for so many people is that they’re eating way less food than they usually would. If you eat breakfast and then you do daily Intermittent Fasting and skip breakfast, you’re skipping an entire meal. Skipping a day or two of eating you’re eating 5000 – 8000 calories less in a week.

If It Fits Your Macros (IIFYM)

This was how I first started learning about food and losing weight. It’s been the “diet” I’ve been following for 9 years and it’s how I teach my online and in-person clients to diet.

What Is It

IIFYM is flexible dieting and teaches you how to understand what foods are made up of. It teaches you about macronutrients (Protein, Carbs and Fats) and how to track them. This type of diet doesn’t restrict your food choices because once you know that all foods contain protein carbs and fats you can eat whatever you want, as long as you hit your protein and calorie target.

Why It Works

The reason this type of diet works so well for so many people is that it gives them the freedom to choose what they can eat.

They don’t have to restrict themselves from any food group, they don’t look at foods as good or evil and they can lose weight without feeling like they’re dieting.

Because the focus is on calories and macros, as long as you hit your calorie target you’re going to be in a calorie deficit and that’s what will cause you to lose weight. People feel more in control on this diet because they know the number of calories they’re eating and know they’re in a calorie deficit.


To be honest, I’m surprised this is still such a popular diet because I haven’t met many people who still follow it. Maybe it’s just not as big in Australia as other places?

What Is It

The Atkins diet is a low carb approach to weight loss.

It is split into 4 different phases:

  • Phase 1 (induction): Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low-carb vegetables like leafy greens. Because of such a big cut in carbs and increase in protein weight loss is very fast here.
  • The second phase  (balancing): Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet.
  • Phase 3 (fine-tuning): When you’re very close to your goal weight, add more carbs to your diet until weight loss slows down.
  • Final Phase (maintenance): Here you can eat as many healthy carbs as your body can tolerate without regaining the weight.

Because of the massive restriction at the start and the gradual add-in of foods, it makes it easier for people to adhere to because they’re adding in more instead of taking away.

Why It Works

Just like the keto diet, you’re focusing on a low carb intake which limits the type of food you’re eating. You’re cutting out processed high-calorie foods with more satiating, quality food that keeps you full.

The reduction in processed food and calories helps people get into a calorie deficit and will help them lose weight. After the extreme restriction at the start and then the slow increase in food, people are able to maintain their weight once it’s lost because they’re adding back in carbs.

The thing is they’re sticking to unprocessed whole food carbs that are low in calories.

What Matters Most For Fat Loss

We’ve just looked at three pretty popular ways of dieting and everyone is getting results from them.

So what’s the biggest factor for losing weight?

It’s being in a calorie deficit.

A calorie deficit means you’re eating fewer calories than you burn.

If you need to eat 2500 calories to maintain your weight but you’re eating 2000 calories, you’re in a calorie deficit and you will lose weight.

Any diet will work as long as you’re in a calorie deficit.

That is the reason you’re seeing people all get results from following a different diet.

You’ve got to figure out which one seems like it would be the most applicable for you.

If you’re someone who likes to follow a set of rules and wants to avoid “sugar” “bad foods” then trying something like the Atkins or ketosis or paleo might be your answer.

If you’re someone like me, who loves food, don’t see carbs as evil and wants to be able to eat whatever you want then trying IIFYM would be the way to go.

As long as you can adhere to the diet and it’s putting you in a calorie deficit you will lose weight.

So the best diet for fat loss is the one you can stick to.

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Tyson Brown

Author Tyson Brown

Coffee Lover, Online Coach, Superhero movie buff and Intermittent Fasting Expert. Tyson Will help you build a lean body like the almighty Thor and get rid of that stubborn belly fat for good!

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