The Science of Fat Loss: What Actually Works
Category: nutrition
14 minute read
The Science of Fat Loss: What Actually Works The fitness industry is full of fat loss myths. Here's what decades of research actually tells us about losing body fat. The Fundamental Principle: Energy Balance Fat loss requires a calorie deficit. Full stop. No matter what diet you follow, if you lose fat, it's because you consumed fewer calories than you burned. This isn't opinion—it's thermodynamics. Every diet that works does so by creating a deficit, whether it tells you that or not. Why Diets 'Work' (And Why They Fail) All successful diets create a deficit through various mechanisms: Low-carb/keto: Eliminating a food group reduces options and often total intake Low-fat: Same mechanism, different food group Intermittent fasting: Eating window restriction often leads to fewer total calories Whole food diets: Unprocessed foods are more filling per calorie They fail when: The deficit is too aggressive to sustain The approach conflicts with lifestyle Adherence breaks down over time The Best Diet Is the One You'll Stick To Meta-analyses comparing diets (low-carb vs low-fat, keto vs Mediterranean, etc.) consistently find the same thing: adherence is the biggest predictor of success. The 'best' diet is one that: Creates a sustainable calorie deficit Includes foods you enjoy Fits your lifestyle and preferences Provides adequate nutrition The Role of Protein High protein intake during fat loss is non-negotiable. Research shows that inadequate protein leads to: Greater muscle loss Increased hunger Lower metabolic rate Target: 1.8-2.4g protein per kg bodyweight during a deficit. The Role of Exercise Resistance training: Critical for preserving muscle during fat loss. Muscle loss means lower metabolic rate and a 'skinny fat' end result. Cardio: Burns additional calories and has health benefits, but isn't required for fat loss. You cannot out-train a bad diet. NEAT: Often overlooked. Daily movement (walking, standing, fidgeting) can burn more calories than formal exercise. Rate...