Overview
Calorie deficit and long-term sustainability are key. Based on sufficient protein, reasonable staples, ample vegetables/fruits, limiting ultra-processed foods, regular training, and sleep. Choose the plan that suits you best and track with weight, measurements, and body fat percentage.
Authoritative Guidelines
Dietary Guidelines for Americans and AMDR (IOM) provide authoritative references for diet structure and macronutrient ratios.
Recommend whole grains, ample vegetables/fruits, and reasonable protein/fat. AMDR suggests Carbs 45–65%, Protein 10–35%, Fat 20–35%, adjusted for individual activity levels and goals.
Low-Carb / Keto
Reduce carb ratio, increase protein and fat to manage appetite and blood sugar. Pay attention to dietary fiber and micronutrients, avoid long-term extremes and calorie surplus.
Suitable for those needing stable blood sugar and strong satiety. Athletic performance and social eating might be affected, proceed gradually and monitor how you feel.
Mediterranean Diet
Focus on whole grains, vegetables, fruits, olive oil, nuts, and fish. Less red meat and sweets. Evidence supports cardiovascular and weight management benefits, high adaptability, easy to sustain long-term.
Practice involves controlling total energy and macro ratios, better results when combined with regular exercise.
Intermittent Fasting (IF)
Help control total energy by limiting eating windows (e.g., 16/8). Ensure sufficient protein and vegetables within the eating window. Not suitable for everyone, evaluate gradually.
Not for pregnant women, teenagers, or certain chronic conditions. Suggest starting with a wider window and observing lifestyle fit.
High Protein & Energy Control
Suggest 1.6–2.2 g/kg/day, from fish, poultry, lean meat, eggs, dairy, and soy. Combine with resistance training to retain lean mass and improve body composition.
Maintain or increase muscle mass, improve metabolic rate. Pay attention to rest and recovery, avoid overtraining.
Cardio + Resistance Training
2–4 resistance sessions and 2–4 cardio sessions per week. Progressive intensity. Focus on form and sleep recovery, avoid injury and overtraining.
Ensure reasonable protein and carbs during training phases. Consistency and periodization are key.
Myths & Safety
Avoid extreme dieting, ignoring protein/veggies, focusing only on weight not composition, disordered eating times, lack of sleep. Special populations need professional guidance.
Adjust or see a doctor if unwell. Prioritize long-term habits over short-term extreme goals.