The Best Diet Isn’t What You Think
Two of the most common questions I hear as a nutrition coach are:
“What’s the best diet for weight loss?”
People want to know if it’s keto, intermittent fasting, paleo, low-carb, or something else entirely. And my answer is always the same:
The best diet is the least restrictive one that puts you in a slight calorie deficit — and one you can actually stick to long term.
It’s not impossible to lose weight. In fact, if I needed to help someone lose weight fast, I could. But it would take extreme restriction and nearly 100% compliance. And here’s the problem: that kind of approach almost never works long term. It’s the leading reason why most diets fail.
The truth is, people have lost weight on all kinds of plans. But if you really want to “win” the weight loss game, you need more than a quick fix. You need a plan you can sustain forever.
That’s why most diets fail. It’s not because people don’t try hard enough — it’s because the plan itself is broken. Restriction, extreme rules, and short-term thinking set you up for burnout and rebound weight gain.
Today, let’s break down the five most common reasons why most diets fail — and what works instead.
Too Little Food Leads to Cravings
When you slash calories too low, your body thinks it’s in survival mode. Hunger hormones spike, cravings get stronger, and your energy crashes. That’s why willpower alone never works long-term. In fact, in some cases, your body may even hold on to fat because it thinks it’s being starved.
What works instead:
Create a moderate calorie deficit that still fuels your body. Aim to include 20–30 grams of protein and a serving of fiber at each meal — like eggs with spinach for breakfast, or chicken with broccoli and quinoa for lunch.
This approach keeps you satisfied while still moving steadily toward fat loss.
Related: Why Protein + Fiber Are Game Changers for Weight Loss
Cutting entire food groups is unsustainable
Eliminating carbs or fats might deliver short-term weight loss, but it’s not realistic forever. Eventually, pizza night, family dinners, or office treats show up — and when you “break the rules,” it often leads to guilt and overeating.
What works instead:
Keep all food groups on the table. Choose smart carbs like brown rice, oats, and fruit; healthy fats like avocado, olive oil, and nuts; and plenty of vegetables.
The balance allows you to enjoy flexibility, stay social, and still hit your goals without guilt.
Resource: The BBC – The Truth About Carbohydrates
All-or-nothing rules cause burnout
Strict diets come with rules like “never eat after 7 p.m.” or “cut out sugar completely.” When life doesn’t fit those rules, most people quit entirely.
What works instead:
Shift to a “most of the time” approach. Aim for 80% consistency, with 20% flexibility. For example, follow your protein + fiber habits daily, but allow room for a cookie with your kids or a dinner out with friends.
One indulgence won’t ruin your progress. But a rigid plan that leaves no room for real life almost guarantees burnout.
Short-term focus means quick results AND fast rebound
Crash diets can take off 10 pounds quickly, but they don’t teach you how to keep it off. Once you return to old habits, the weight — and frustration — come right back.
What works instead:
Focus on building small, repeatable habits that last. Wins like prepping a protein-rich snack for work, packing a water bottle, or cooking an extra serving of vegetables are small changes that compound into real results.
Related: Nutrition Coaching at Telos
Ignoring your lifestyle sets you up to quit
Many diets pretend you live in a bubble with unlimited time and zero stress. But in reality, you have meetings, deadlines, kids’ sports, and social events. If the plan doesn’t fit your life, it won’t last.
This is one of my biggest issues with certain approaches, like intermittent fasting. For busy professionals and busy parents, restrictive eating windows can be nearly impossible to follow consistently.
What works instead:
Build a nutrition strategy around your actual schedule.
- If mornings are hectic, prep overnight oats with protein powder and fruit.
- If you eat out often, learn how to scan a menu for lean proteins and vegetables.
- If stress is high, plan simple meals instead of complicated recipes that drain your bandwidth.
Sustainable plans flex with your life — not the other way around.
Extra Resource: Cleveland Clinic – How to Eat Healthy Every Day
Putting It All Together: Why Sustainable Nutrition Wins
The truth is, the reason why most diets fail not because you didn’t try hard enough. Most diets fail because the plan was never built to last.
- Extreme restriction creates cravings and rebound weight gain.
- Eliminating food groups sets you up for binge eating.
- All-or-nothing rules cause burnout and guilt.
- Crash diets deliver short-term results with no long-term strategy.
- Ignoring lifestyle makes plans impossible to follow in the real world.
The solution isn’t a magic diet. It’s a sustainable nutrition plan you can actually follow — one built around protein, fiber, smart carbs, and healthy fats, adapted to your lifestyle.
At Telos Strength & Conditioning here in Tucson, we help busy professionals and parents do exactly that: build a plan that works now, and still works five years from now.
Your Next Step
If you’ve tried diets that left you hungry, stressed, or burned out, it’s time to try something different.
Start small:
- Add protein and fiber to every meal.
- Give yourself permission to enjoy foods you love in moderation.
- Focus on long-term habits, not quick fixes.
And if you’re ready for a personalized plan that actually fits your life, we’d love to help.