Does the ultimate diet for weight loss exist?

We can say that "no diet is better than the other, we have many dietary styles that can adapt to your needs and lifestyle." The ideal is an individual plan from a qualified professional." Who among us, after a few years of reckless eating, daily stress and a lazy monotonous lifestyle did not notice an increase in fat, and instead of asking guidance from a nutritionist, decided to save money and turn to Dr. Google? It is common for these searches to yield interesting articles discussing the latest trendy diet and its benefits or the method an actor uses to lose 60 pounds in 6 months.Unfortunately, these articles are often enough to motivate someone to repeat them, and as happens in most cases, they end up giving up after a few months.

Diet trends according to Google

Going deeper into the topic, a 2020 study published in the Journal of Nutrition aimed to rank the most popular diets among Google users globally and regionally and analyze secular and seasonal trends. The researchers used Google Trends (GT), a tool that provides access to an essentially unfiltered diet and a sample of real Google searches, to identify and analyze evolution over time and regional interest in 47 diet-related topics. The researchers used the topic "Mediterranean diet" as a criterion" due to the evidence suggesting the beneficial effects of following this eating pattern, as it served as a reference for calculating interest in all subjects in proportion to the overall relative research volume (RSV). In terms of overall relative research volume, absolute vegetarianism showed 19.54 times greater interest than the Mediterranean diet, followed by vegetarianism (15.09), gluten-free (11.11), low-carb (9.80), and keto (6.27). Of the 250 regions analyzed, absolute vegetarianism was the most interested diet in 23 countries (including the United States, Mexico and Italy), followed by vegetarianism in 14 countries, and both ketogenic and low-carb diets in 7 countries. The popularity of diets has increased and declined. Diets such as 5:2, absolute vegetarianism and juice fasting, and the old diet have followed fashion patterns, rising and falling. Low-sodium, protein, vegan diets based on dairy products and eggs have maintained consistent attention. Searches for 31 subjects peaked in January, possibly due to New Year's weight loss decisions, and were at their lowest level in December, coinciding with festive celebrations.

What is the most effective diet?

Although many systematic studies and reviews prove the effectiveness of different diets for weight loss, few studies have compared which diets are most effective. To address this question, a systematic review in the British Medical Journal sought to determine the relative effectiveness of macronutrient diet patterns and common diet programs for weight loss and improved cardiovascular risk factors in overweight or obese adults. We know the impact of effective diets on cardiovascular risk The authors searched the databases for randomized studies of overweight or obese adults who followed a diet that was common compared to an alternative or habitual diet, focusing on weight loss and changes in lipid levels and blood pressure over a period of at least three months. Diets were categorized by their nutritional composition (low carbohydrate, low in fat, and moderate macronutrients), brand names, or funding sources. Focusing on popular dietary programs, the analysis found six months later: the Jenny Craig diet (which provides meal alternatives with low-calorie options and the help of trainers) and the Atkins diet were the most effective, with average weight loss of 7.77 kg and 5.46 kg, respectively. Other diets, such as Ornish (average weight loss 3.64 kg), Whitwatchers (3.90 kg), low-fat diets (4.85 kg), and Mediterranean diets (2.87 kg), were less effective but still better than the "dietary guidelines" (0.31 kg). However, these weight losses tend to disappear over time. After 12 months, all diets seem to offer some benefits, but average weight loss is almost the same, about 1 kg.

Eventually, choosing one over the other becomes highly irrelevant. However, the review had two critical limitations. Many comparisons have provided low-certainty evidence, primarily due to inconsistencies, inaccuracies, and the risk of bias. Most importantly, little information has been reported about dieting, and as many of us know from personal experience, adherence becomes more difficult over time. According to all available research, weight loss will occur if you spend more calories than you eat regardless of dietary strategy. However, achieving this on your own is more complicated than it sounds. For calories, it's easy to underestimate how much we consume and overestimate how much we spend. In light of the above, Stephen Novella offers the best explanation for this topic. "The short answer to any question about - does the X diet work? - It will always be: yes and no. Diets work statistically in the short term because when you pay attention to your calorie intake and exercise, you're more likely to consume fewer calories, which can lead to weight loss. What the study tells us is that regular sessions with a dietitian, weighing yourself, and paying attention to what you eat (general effects) are likely to help you lose weight. He also explains that the details of a diet strategy, such as macronutrient composition or timing of food intake (specific effects), matter little or have very small effects.