Low-carb, low-fat, or balanced? Why the “best” diet is the one you can stick to

If you have ever tried to lose weight, most likely you heard a lot of sketchy advice.

One person claims that it is done by cutting carbs, another tells you to stop consuming fat, and some unknown guy on the internet tells you, “Just eat everything in moderation.” It is really confusing, overwhelming, frustrating, and honestly so much annoying that you’d rather get pizza, than do your diet like the hard work given by the manager on your job.

Science research says there’s no everywhere fitting “best” diet. What really matters is whether you can stick with it for the long run.

What Science Says

Big studies that combine results from dozens of weight-loss tests (called meta-analyses) are all pointing at the same: low-carb, low-fat, and balanced diets can work but the differences in weight loss are usually pitiful, especially after a year.

For example, a huge review in The BMJ looked at 121 trials with nearly 22,000 people. At six months, low-carb and low-fat diets both led to about 9–11 pounds lost. Although balanced diets were slightly behind, by 12 months, a lot of people had regained some weight, and the differences between diets almost disappeared.

Another review in JAMA found the same thing: what matters most isn’t the type of diet, it’s how well you stick to it. The authors literally concluded that you should “choose any diet you can adhere to.”

When low-carb diets shine

Good part: Low-carb diets can be great for quick early results. When you cut carbs, your body uses up stored glycogen (sugar), which means you drop a few pounds fast. They’re also usually higher in protein and fat, which help you feel full. Thus it is easier to eat fewer calories without feeling like you’re starving.

Low-carb eating can improve health markers for people with high blood sugar or insulin resistance.

Part of "realisation”: If you love pasta, bread, or fruit, then sticking to a low-carb plan might feel like torture. In case you can’t keep it up, the weight can get back on you. Also, “low-carb” doesn’t automatically mean “healthy.” A diet of bacon and cheese with no vegetables isn’t doing your body any favors.

Low-carb works best for people who genuinely enjoy the food they are allowed to eat on that diet and can see themselves eating that for a while.

Why is it like this?

Studies show something important. People following the same diet can have completely different results. In one trial, some participants lost 50+ pounds, while others gained weight to their control weight (the weight they had before dieting) on the exact same plan. What was the difference? How well they could stick to it.

Your perfect diet should:

• Fit your tastes

• Work with your lifestyle or timetable

• Improve your overall health (could check in with doctor)

• Feel like a long-term manageble

When you find an approach that ticks those boxes, you’re much more likely to keep or lower your weight and stay healthy.

Putting it all together:

The “best” one is the one that feels sustainable, fits your life, and helps you make better choices.

If you pick a plan you enjoy, you’ll have an easier time sticking with it. Not to mention that this is what makes the difference between short-term success and long-term results.