The Fundamentals

Every dietary approach that results in fat loss — keto, intermittent fasting, low-fat, Mediterranean — works because it creates a calorie deficit. The mechanism is the same regardless of the approach. The best diet is whichever one you can maintain without misery.

Step 1: Create a Moderate Calorie Deficit

  1. 1

    Calculate your maintenance calories

    Use a TDEE (Total Daily Energy Expenditure) calculator online — enter age, height, weight, sex and activity level. To lose 0.5kg per week, eat 500 calories below this number. To lose 0.25kg per week (more sustainable, less muscle loss), eat 250 below.

  2. 2

    Prioritise protein

    Protein is the most important macronutrient for weight loss — it keeps you full longer, reduces muscle loss in a deficit, and burns more calories during digestion. Aim for 1.6–2g of protein per kg of bodyweight daily. Best sources: chicken, fish, eggs, Greek yoghurt, legumes, tofu, cottage cheese.

  3. 3

    Fill half your plate with vegetables

    Vegetables are high volume, low calorie and high fibre — they fill you up without blowing your budget. This approach feels like eating more, not less, while maintaining a deficit. You genuinely cannot overeat broccoli meaningfully.

  4. 4

    Cut the most calorie-dense foods

    Ultra-processed foods, alcohol, cooking oils and sugary drinks are calorie-dense with little satiety. Reducing their frequency creates significant savings without feeling deprived of whole foods.

Habits That Support Weight Loss

  • Sleep 7–9 hours: Sleep deprivation increases ghrelin (hunger hormone) and reduces leptin (fullness hormone). Under-slept people eat 300–400 more calories per day on average.
  • Strength training: Builds muscle which raises resting metabolic rate. Better for long-term fat loss than cardio alone.
  • Track food for 2–4 weeks: Most people significantly underestimate calorie intake. Even a brief tracking period permanently calibrates portion awareness.
  • Reduce stress: Chronic stress raises cortisol which promotes abdominal fat storage and drives overeating.
Crash diets do not work long-termVery low calorie diets cause rapid muscle loss, reduce metabolic rate and are psychologically unsustainable. Most people regain weight lost via extreme restriction within a year. A modest consistent deficit with adequate protein produces far better long-term results.

Frequently Asked Questions

0.5–1% of body weight per week is the evidence-based guideline. For most people this is 0.4–0.8kg per week. Faster loss is usually muscle, water and glycogen — not fat. Slower loss (0.25kg/week) preserves muscle better and is more sustainable.
Exercise alone rarely produces significant weight loss without dietary changes. The calorie burn from most exercise is modest and is often offset by increased appetite. Exercise is invaluable for health and muscle preservation, but the calorie deficit is most effectively created through diet. Combined diet and exercise outperforms either alone significantly.