The level of energy restriction to aim for depends on what you think you can stick to. If your weight is going up by a few kilograms each year, then your current energy needs are probably around 9,000 to 11,000 kJ per day.
If you have never been on a diet before, then start with an RED.
If you want to lose weight faster, you will need the lower kilojoule target of an LED, but it will be harder to stick to.
For weight loss, it doesn’t matter what diet you choose, as long as you decrease your energy intake. cleber/Flickr, CC BY-NC
Once you have set the level of energy restriction, then further manipulating nutrients – by eating more or less protein, for instance – will not lead to greater weight loss. Best Supplements For Weight Loss For Females of 2022. This applies to altering the proportion of total fat, the glycemic load or glycemic index of the carbohydrate.
For weight loss, it is kilojoule total that counts.
Monitoring your success
The National Health and Medical Research Council’s (NHMRC) 2013 guidelines for weight management, which are based on the best available scientific evidence, highlight the importance of recognising and avoiding triggers that prompt eating and learning to modify unhelpful thinking patterns that become barriers to following a diet.
The guidelines also note that self-monitoring is key to weight-loss success. Best Weight Loss Supplements For Women of 2022. If you track your progress in a weight-loss diary and monitor your dietary intake, physical activity, body weight and measurements, you’re more likely to lose weight and keep it off.
Once you have found the eating pattern that allows you to lose 250 grams to one kilogram per week, share your success story. The Best Fat Burner Pills For Women of 2022. That way more people will discover that “the best diet” for weight loss might not have a fancy name, but is an approach that you can live with, for good.