Can you lose weight with only one type of diet?

“Restricting oneself to a single type of diet can lead to nutrient deficiencies, depriving the body of essential vitamins, minerals, and other nutrients it needs to function optimally. This, in turn, can lead to various health problems, including fatigue, muscle weakness, and impaired organ function,” said Dt Deepali Sharma, clinical nutritionist, CK Birla Hospital (R), Delhi.

Moreover, relying solely on one type of diet can make it difficult to maintain weight loss over time.

“The body has an innate ability to adapt to dietary changes, and following a restrictive diet can lead to metabolic changes that make it harder to keep the weight off. Instead of focusing on a single type of diet, focus on adopting a balanced and sustainable approach to eating,” Sharma said.

Having said that Sushma PS, chief dietitian, Jindal Naturecure Institute mentioned that losing weight is achievable through a single type of diet, provided it establishes a calorie deficit, meaning you burn more calories than you consume. “Various diets create this deficit in different ways, such as by lowering overall calorie intake, adjusting macronutrient ratios, or incorporating fasting periods,” said Sushma.

The crucial factor is discovering a diet that aligns with your preferences, lifestyle, and health requirements, and that you can sustain in the long run. “People experience success with diverse approaches like low-carb or low-fat diets, intermittent fasting, or portion control. However, this process may be gradual and unbalanced,” said Sushma.

Common weight loss strategies encompass

Low-Carb Diets: Restricting carb intake (50–150 grams daily) may decrease the consumption of high-carb foods. These diets often emphasise protein and fiber-rich vegetables to manage hunger.

Ketogenic Diets: Very low carb intakes (fewer than 50 grams daily) stimulate ketogenesis, where fat becomes the primary energy source, potentially regulating hunger levels.

High-Protein Diets: Consuming 0.5–0.7 grams of protein per pound (1.2–1.6 grams per kg) daily supports the building and maintenance of lean body mass, boosting metabolism and reducing overeating by promoting a feeling of fullness.

Intermittent Fasting: Restricting eating to specific periods may lower overall calorie intake and enhance adherence to the diet.

What does a balanced diet entail?

According to a 2020 United Nations paper Healthy Diet: A definition for the United Nations Food Systems Summit, a healthy diet is health-promoting and disease-preventing. “It provides adequacy without excess, of nutrients and health-promoting substances from nutritious foods and avoids the consumption of health-harming substances.”

Are you having a balanced meal? (Source: Freepik)

This involves incorporating a variety of nutrient-dense foods from all food groups, including fruits, vegetables, whole grains, lean protein, and healthy fats. The balance is a quarter of protein, a quarter of carbohydrates, and half of vegetables.

“Also, along with the balanced diet, incorporating exercise into daily routine would help as it would not only burn calories and boost metabolism but also reduce the risk of chronic diseases and improve mood, sleep, and mental health. This approach will not only support weight loss goals but also promote overall health and well-being,” said Sharma.

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