This can be done using many different approaches including keto and low carb diets.

By “there is no one-size-fits-all diet” I mean that so many factors impact the health effects and sustainability of a diet for each individual that the Keto Diet cannot be the best diet for weight loss or for treating type 2 diabetes. It may be highly effective for some people, but not for all people.

If a low carb approach is not sustainable or healthy for someone who is overweight and insulin resistant, they can still lose significant amounts of fat and optimize blood sugar levels. This has been shown by many research studies and is very promising for people who don’t respond well to low carb diets.

Does this occur after being on a low carb diet for a few weeks? I’ve heard many reports of blood sugar levels skyrocketing with small increases in carb intake during a low carb diet, but blood sugar levels normalized after carb consumption was increased for a few days.

I’m not recommending this by any means for you. I’m just using it as a way to illustrate one possible explanation for what may be happening.

I’ve found that the slightest carbs make my blood sugar skyrocket, and if I don’t keep them low, I’ll never detox my liver.

The same applies to people who have type 2 diabetes as well. Some find low carb to be more sustainable for them, while others benefit from a different approach.

I am not diabetic myself, but I have learned this from hearing about the experiences of others and reading the research literature.

There is no one-size-fits-all diet.

Thanks for the comment! I love diving into the nuances of weight loss and calories.

The view we communicate throughout this article is what the research continues to show as being the most accurate regarding weight loss. The same is true for insulin resistant patients, who also have been shown to lose fat when they are in a calorie deficit regardless of macronutrient distribution.

What’s also fascinating is that a very low calorie diet with ~40% carbs shows the most promise for reversing type 2 diabetes (insulin resistance) while the Keto Diet has only been shown to help manage the condition at this point.

(If you’d like, I can explain the potential mechanisms behind this. In short, carbs and insulin are not the only things that can drive insulin resistance and fat storage. In fact, research shows that very low carb, high-calorie diets can also induce insulin resistance and fat gain.)

Also, burning more calories than you consume will cause you to burn fat, just not 100% fat. Part of our energy requirements in a calorie deficit will be met by glycogen and muscle protein as well.

The percentage of fat vs. muscle protein and glycogen you burn depends on many variables including protein intake, carb intake, activity levels, and what types of physical activity you do. Finding the exact impact that each of these factors has on the percentage of fat we burn would be nearly impossible, but controlled feeding studies do indicate similar amounts of fat free mass loss and fat loss when protein and calories are matched.

I have struggled with similar issues myself. I’ve been through years of excessive calorie restriction, bulimic tendencies, yo-yo dieting, and body dysmorphia. It’s been a tough journey to say the least.

My relationship with food started to shift when I realized that excessive calorie restriction would only impair my health and that I don’t have to obsessively count calories to lose weight.

Although it is true that calories matter and we cannot lose weight without a calorie deficit, this doesn’t mean that we have to count calories. This also doesn’t mean that we have to constantly restrict ourselves and what we eat.

Take intermittent fasting for example. Many people lose weight by only eating 1-2 meals per day and sustain that weight loss without counting calories. This is because they naturally eat fewer calories throughout the day as a result of having fewer meals.

This is actually my preferred method for losing weight and keeping it off. I don’t restrict what foods I eat (I’ll even eat sugary desserts sometimes), I just skip breakfast and don’t eat snacks.

Other changes you can make revolve around adjusting your food environment. Eating from smaller plates, asking the restaurant to wrap up half of your meal to-go, making healthy food easily accessible, and removing unhealthy foods from your home are examples of how we can change our food environment to help us achieve and maintain a healthier weight.

Another great way to lose weight without feeling like you are restricting yourself is by following the Keto Diet. Since it cuts out a lot of unhealthy, calorie-dense foods and focuses on very satiating foods, many ketoers naturally eat less and lose weight without tracking.

In short, tracking calories is helpful, but it is not necessary at all. The most effective ways to lose weight and keep it off are those that you can stick to, and counting calories is not something that people like me and you want to stick to. For us strategies like intermittent fasting, changing our food environment, and following diets that make us feel full without overeating will probably be much more effective from a weight loss and mental health perspective.

Do these suggestions make sense? If they are confusing or anything, please let me know. I’ll do my best to help you out.

This is the primary mechanism behind what causes us to lose and gain weight.

The main reason why the keto diet is effective for so many people is that it forces us to cut out most of the foods that we tend to overeat and replaces them with foods that are much more satiating. As a result, keto dieters tend to eat much fewer calories than before which helps them maintain a calorie deficit without having to track calories. While they are in a calorie deficit, their bodies will then start to burn more stored fat for fuel, resulting in fat loss.

This also means that we can gain weight regardless of how much we restrict carbs, which explains why many people end up hitting weight loss plateaus or gaining weight as they follow the keto diet.

One dietary strategy that may be extremely effective for these people is tracking calories. By doing so, they can get a better idea of how much they eat and how much they need to eat to lose weight.

Counting calories isn’t necessary for everyone, but it can be very helpful, especially for anyone who is struggling to lose weight.

The reason why many people lose weight by using the dietary strategies you described is that they naturally eat fewer calories at each meal because of their increased feeling of fullness.

Unfortunately, it is still possible for some to overeat while consuming a lot of fiber and implementing an intermittent fasting schedule (This is something that I struggle with personally). For these people, tracking calories may be a more helpful strategy because they will have a better idea of how much they need to eat to lose weight.