This is the diet you should follow for weight loss

Welcome to the 32nd episode of Vegetarian Health and Longevity from Hurry The Food Up and Sports Nutritionist James LeBaigue.

Managing your diet can be tough! Whether it’s for weight loss or just staying healthy and active, it can be hard to know how much to eat.

So is calorie counting the perfect tool to manage your diet? Or does it have drawbacks which means you should avoid it?

In this episode, I go through the pros and cons of calorie counting, so that by the end of it you’ll know if it’s something you should do

You can find it on YouTube below or you can listen to it here on your favourite provider.

If you missed last week’s podcast about whether or not calorie counting is a good idea, you can listen or read here.

I’ve been working in general practice and sport nutrition for nearly a decade, and during that time, I’ve seen a consistent pattern with clients and patients: many want to lose weight, but their paths to success vary widely. 

Some make big dietary changes, while others stick to their usual routine with just a few small tweaks.

Today’s weight-loss advice landscape is full of dietary options, from keto to the Mediterranean diet, the 5:2, or even the carnivore approach. Plus, there are sub-strategies like time-restricted eating, which can add another layer to the choices.

So, with all these options, where should you begin if you’re serious about weight loss? At Hurry The Food Up, we get plenty of emails asking my opinion on fasting, one meal a day, or even reintroducing meat for weight loss. 

Today, we’ll start by understanding what drives weight loss and then explore diets through a lens of practical sustainability.

What Makes Weight Loss Work

Weight loss, at its core, comes down to one fundamental principle: a calorie deficit. That means if you consume fewer calories than your body needs to maintain its current weight, you’ll lose weight over time. Although this sounds straightforward, it can get muddied with diet trends and rules that seem to promise a shortcut.

But here’s the thing about calorie deficits—our bodies are efficient, complex systems, and they don’t always respond linearly. For example, the human body is wired to conserve energy, which is useful for survival but can be challenging when trying to lose weight. So, when you create a calorie deficit, your body adapts, sometimes by lowering your metabolic rate or making you feel hungrier. This is especially true if you have been dieting for a long time, or if you follow a particular restrictive diet and are greatly undereating compared to what your body needs.

Understanding these adaptations can be empowering because it reminds us that quick fixes are often working against our natural biology, and so the social media gurus who push these new, fancy diets are often doing more harm than good.

Many people get overwhelmed trying to figure out their ideal calorie intake, macronutrient ratios, and “optimal” foods for weight loss, which can sometimes lead to what’s called “analysis paralysis.” Rather than waiting for the perfect moment or perfect plan, embracing the basics is often the best place to start.

And a quick note on the “metabolic types” and “genetic diets”. While genetic research is advancing, we still don’t know enough about the precise ways each body handles every nutrient. So rather than getting bogged down in the weeds, a broader focus on calorie balance and overall food quality is more practical. This approach helps you take actionable steps without getting lost in unnecessary complexity.

Diets & the Calorie Deficit

Once you understand that a calorie deficit is the cornerstone of weight loss, you can evaluate different diets from a new perspective. Instead of asking “Which diet is best?” it’s more about understanding which diet will best support your calorie balance over time.

Diets come in all shapes and sizes: some are high in protein, others cut out carbs, and still others prioritise fats. At the end of the day, all of these approaches aim to help you consume fewer calories than you burn, though they go about it differently. High-protein diets, for example, can help keep you feeling full and may even add a slight metabolic boost due to the energy required to digest protein. 

Low-carb diets can often help manage blood sugar levels, which some find reduces hunger. They can also be a great tool fur reducing foods which people typically struggle with, although in my opinion that’s then more of an issue around finding how to balance the food you love, not restricting it.

But no matter the diet, what really counts is how each one impacts your ability to stay consistent over time and manage hunger.

What many people don’t realise is that all diets are more similar than they are different when it comes to calorie balance. A keto diet, a high-carb diet, or even a balanced Mediterranean approach can all lead to weight loss if they’re structured in a way that promotes a calorie deficit. This concept might be hard to accept in a diet world that’s full of competing claims, but it’s a reminder that we can be more flexible than we might think.

So, rather than getting lost in the idea of “one perfect diet,” focus on sustainability and personal preference. You might lean towards a diet that has structure where you eat breakfast lunch and dinner, with no snacks, or you might follow intermittent fasting, if you find that setting clear boundaries helps you stick to your goals. 

Or perhaps a more balanced approach like the Mediterranean diet aligns with your taste preferences and lifestyle. Either way, the calorie deficit is what ultimately drives weight loss.

The Role of Protein

Protein is more than just a macronutrient—it’s a powerful tool for weight management. High-protein diets have consistently shown benefits for weight loss, mainly because protein is incredibly satiating. By eating more protein, you feel fuller for longer, which can help manage cravings and reduce overall calorie intake without feeling deprived.

Beyond satiety, protein also has what’s called a high “thermic effect.” This means your body uses more energy to digest and metabolise protein compared to carbohydrates and fats, which, although a small difference in terms of calories burned, can be an advantage over time. Essentially, with more protein in your diet, you’re giving yourself a slight metabolic boost.

Protein intake is particularly important for those incorporating exercise into their weight loss journey, especially resistance training. And by the way, this should honestly be everyone. If you want a deeper dive into this, listen to episode three, “How Resistance Training Can Help You Live For Longer In Better Health”

Muscle is a metabolically active tissue, meaning it burns more calories at rest than fat tissue. By maintaining or building muscle during weight loss, you’re helping your body burn more calories, even when you’re not working out. It’s also super healthy to have more muscle as well, at least for the average person.

Fibre’s Benefits

If protein is the backbone of a good weight-loss diet, fibre is the support structure. Found abundantly in fruits, vegetables, whole grains, and legumes, fibre adds bulk to your meals without adding extra calories. This bulk can help you feel fuller for longer, an advantage when trying to eat fewer calories.

Fibre also has a unique way of slowing down digestion, which has two main benefits: it helps you feel satisfied after eating, and it can smooth out blood sugar levels. Stable blood sugar could mean fewer sudden cravings, which is especially helpful in a weight-loss diet. Plus, high-fibre foods are nutrient-dense, meaning they’re packed with vitamins, minerals, and antioxidants essential for overall health.

Moreover, fibre supports digestive health. A healthy gut can have subtle but significant effects on weight management because a balanced gut microbiome helps regulate hunger hormones and imrpvove digestion.  In short, fibre is an unsung hero for weight management, with benefits that go far beyond just helping you feel full.

Why Enjoyment is Key

Among all the weight loss advice, one principle often goes unmentioned: if you don’t enjoy your diet, you probably won’t stick to it. Enjoyment might sound trivial compared to macronutrients and calorie deficits, but it’s foundational for consistency. The truth is, diets that feel like a chore rarely last.

Imagine choosing between a restrictive plan that promises quick results and a balanced diet that lets you enjoy your meals. The first may bring rapid weight loss, but it often comes with a sense of deprivation that makes it difficult to maintain. In contrast, a diet that allows for flexibility, flavour, and variety is far more likely to become part of your routine.

At HTFU, TVPF was built around this idea. We focus on high-protein, high-fibre meals that are not only filling but genuinely enjoyable. Whether you’re trying out new vegetarian recipes or sticking to a favourite dish, finding joy in your meals creates a positive association with eating healthfully. If you’re curious about this approach, you can download a free meal plan from https://hurrythefoodup.com/try and try it out for yourself.

The Trap of Quick Fixes

In a culture that prizes instant results, it’s easy to fall for diets that promise rapid weight loss. These diets often create an intense calorie deficit, usually by eliminating entire food groups, which can lead to quick, drastic results. But here’s the catch: rapid weight loss often stems from water weight and glycogen loss rather than fat.

While it might feel rewarding to see the scale drop quickly, these diets can set up a cycle of yo-yo dieting. You lose weight fast, but because these diets are hard to maintain, you might eventually regain the weight—and sometimes even more. Each time you go through this cycle, you risk losing muscle and gaining fat, which can change your body composition in ways that make it harder to maintain a healthy weight long term.

On the mental side, this pattern can be exhausting. Many clients I’ve worked with describe feeling guilt, shame, and frustration after going through repeated cycles of drastic dieting. In contrast, a gradual, consistent approach may not bring immediate gratification, but it builds healthier habits and offers long-term benefits. If you focus on the journey—savouring your meals, learning more about nutrition, and celebrating non-scale victories—you’re far more likely to find lasting success.

Key Points for Sustainable Weight Loss

Ultimately, finding the best diet for weight loss is about choosing an approach that you can live with in the long term. That means seeking out foods high in protein and fibre and, importantly, enjoying what you eat so that consistency feels natural, not forced.

For many, the Mediterranean diet offers a great template. With its variety of whole foods and focus on flavours, it’s not only good for weight management but for overall health. It’s backed by a strong body of research showing benefits for heart health, longevity, and even mental wellbeing.

That doesn’t mean you need to follow one specific diet, though. Often, the best diet for you is a gradual adaptation of what you already enjoy. Perhaps you start by adding a few new recipes, like a high-fibre breakfast or a protein-rich lunch. Small adjustments over time allow you to build a healthier diet without feeling overwhelmed.

For many clients, the ideal diet is often the one they’re already following, with a few minor tweaks. Radical changes can feel overwhelming, which is why I suggest gradual shifts rather than overhauls. You might start with a few new recipes a week, allowing time to explore and adapt without abandoning what you already know and enjoy.

In summary, the “best” diet for weight loss is one that you find both sustainable and enjoyable. By focusing on a combination of satiety-boosting foods like protein and fibre and finding joy in what you eat, you’ll set yourself up for long-term success.

It helps the podcast to spread to more like minded people like you, and it’ll only take a moment. Thanks so much, and we’ll speak soon.

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And a list of our vegetarian meal plans (also all free).

And finally finally: More vegetarian podcasts this way!