Popular diets (Keto, Low Fat, Paleo, Intermittent Fasting) do not possess 'magical' intrinsic metabolic properties; their effectiveness relies solely on their ability to induce a caloric deficit favorable to weight loss and metabolic health.

noli's read

Layne Norton’s position is firmly anchored in the current scientific consensus. Major meta-analyses, such as those published in the Journal of the American Medical Association (JAMA), repeatedly demonstrate that when calories and protein are equalized, differences in weight loss between various diets (low-fat vs. low-carb) are negligible. The idea that certain protocols are biologically superior for fat loss through some mysterious mechanism is often contradicted by randomized controlled trials (RCTs). However, the term 'magical' is used here to emphasize that these diets are tools for managing energy intake rather than miraculous metabolic solutions. Common exaggeration in the wellness industry often involves attributing health outcomes to the restriction of a specific macronutrient, when in fact it is the reduction of overall energy load that improves health markers. In sum, science supports that the 'best' diet is the one that allows an individual to maintain their caloric deficit long-term.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009
3. 3Cioffi I, Evangelista A, Ponzo V, et al. 2018
4. 4Lowe DA, Wu N, Rohdin-Bibby L, et al. 2020
5. 5Liu D, Huang Y, Huang C, et al. 2022
6. 6Jamshed H, Steger FL, Bryan DR, et al. 2022