“These days, health professionals advise on all sorts of weight-loss plans, including diets they may traditionally have questioned in the past, such as carb-restricted diets, meal replacements or referrals to slimming clubs,” confirms Porter. “It’s about finding what works for you while looking after your health in the short and long term. But fundamentally, the principles of a healthy, balanced diet, including the amount, type and frequency of food and drink you consume, should underpin all weight-loss plans,” she adds.
The priority, say doctors, is helping the two thirds of adults in England who are overweight or obese manage their weight so that they can enjoy better health. “Of course, good health is far more than just a number on the scales,” says Dr Dawn Harper, an NHS GP and the author of Dr Dawn’s Guide to Weight & Diabetes. “Living with obesity increases the risk of health problems, including Type 2 diabetes, heart disease and many cancers. Plus, it can affect mental wellbeing and exacerbate symptoms linked to other conditions such as asthma and arthritis.”
There’s no need to reach an ideal weight range for health to improve either. “Research shows that losing just 5 per cent of body weight is beneficial. For someone weighing 80kg [12st 8lb], that’s equal to losing 4kg [9lb],” says Dr Harper.
How to get started with a diet that really works
The starting point for getting our body into shape begins with our mind. That means ditching a “diet” mentality, believes psychologist and therapist Emma Kenny, who counsels clients on weight management. She says: “Embarking on a dietary journey requires cultivating a nurturing mindset, reframing our perspective from one of restriction to one of nourishment and self-care.”
Establishing realistic goals is important. “Begin by setting achievable, specific and time-bound goals,” says Kenny. Rather than aiming for rapid and unsustainable weight loss, she says the focus should be on fostering lasting habits. “Instead of viewing dietary changes as temporary, reframe them as positive lifestyle adjustments made for long-lasting health and wellbeing.”
What about when the going gets tough? “Navigating dietary changes necessitates managing expectations and embracing patience,” explains Kenny. “Acknowledge that challenges and setbacks are inherent to any journey and utilise them as learning opportunities to foster resilience and maintain progress. If a setback occurs, view it as an isolated incident rather than a derailment of your entire journey.”
The diets to ditch
Many of us look for the “magic bullet” to achieve our goals, but the reality is that most diets are likely to have elements you like and some you don’t. “It’s about finding what’s right for you,” explains Dr Adrian Brown, a registered dietitian and the chair of the British Dietetic Association’s Obesity Specialist Group. “The best plan to help you successfully lose weight and improve health is one that fits around your lifestyle, matches your food preferences and budget, and results in a change in eating habits you can stick with long term.”
Quick fixes aren’t the solution, agrees Sian Porter. “There are hundreds of weight-loss diets that claim maximum results for minimum effort but there is no miracle solution,” she says. According to Porter, red flags to look for include diets that promote rapid weight loss, recommend removing or avoiding whole food groups such as carbohydrates, push “miracle” foods, or endorse food supplements only.
“Watch out for diets that suggest you don’t need to change your eating habits,” advises Porter. “Plans based only on personal success stories, testimonials, a ‘diet secret’ or a single study won’t be evidence-based either so should be avoided.”
“Meanwhile, there’s one thing all weight-loss plans have in common, regardless of how sensible, well-researched or wild and wacky they are,” says Porter. “You’ll consume less energy [calories] than you’re using up.”
There’s also help available. “If you wish to lose weight and maintain it, having support is key,” says Dr Brown. “Speak with your GP or practice nurse to see what’s available locally and ask if you can be referred to a specialist dietitian to give you the best chance of success.”
So what are the most popular and effective diets that avoid the fads and are grounded in science?
Centred around foods eaten in countries bordering the Mediterranean Sea, a traditional Med diet is plant-based, so rich in fruit, vegetables, wholegrains, pulses, nuts, seeds, olive oil, herbs and garlic. Moderate amounts of seafood, dairy products, poultry and eggs are included; red meat, butter, refined grains and sugary and processed foods are limited.
How the Mediterranean diet works
Though higher in fat, which may seem counterintuitive for weight management, Med diets are usually high in fibre, which improves satiety and reduces hunger, resulting in lower energy intakes. Indeed, a review of studies found that a Mediterranean diet was linked to a 9 per cent reduced risk of obesity or being overweight, and less weight gain over five years. “Evidence shows that people who follow a Mediterranean-style diet can successfully lose weight,” confirms Dr Brown. But calories still need to be restricted for weight loss.
Health benefits of the Mediterranean diet
“Mediterranean-style diets have been shown to reduce the risk of heart disease and stroke,” says Dr Brown. The British Heart Foundation confirms that these diets can protect against high blood pressure, high cholesterol and Type 2 diabetes, key risk factors for heart disease. It’s because they replace cholesterol-raising saturated fats with artery-friendly monounsaturated fats, include omega-3 fats from seafood, and contain more fibre and heart-healthy phytochemicals such as flavonoids. Med diets also support brain health, protecting against dementia, cognitive decline and low mood.
Is it worth a try?
A Mediterranean diet will suit anyone wanting a healthy, and especially a heart-friendly, diet. But be aware of portion sizes. Olive oil, nuts and seeds are high in calories so should be eaten in small amounts for weight loss.
As the name suggests, plant foods – fruit, vegetables, pulses, wholegrains, nuts, seeds and oils – take centre stage. Though “plant-based” and “vegan” are used synonymously, they’re not the same. Like flexitarian or flexi diets, plant-based diets can still include meat, poultry, fish, eggs and dairy products, just in small amounts.
How a plant-based diet works
“Plant-based diets are shown to be successful at achieving weight loss in people who are overweight or living with obesity,” confirms Dr Brown. The combination of fibre and fluid in plant foods like fruit, veg, pulses and potatoes means they have a low energy density, which research shows can significantly reduce calories. This allows larger amounts to be eaten for fewer calories, which is good as food quantity is as important as food quality for feeling satisfied – for example, for 100 calories you can eat 100g cooked lentils or 720g tomatoes (around eight), but just 44g grilled sirloin steak or 57g roast chicken.
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
