One Size Diets?

It’s big bucks time for the weight-loss industry again, so Alice Ball looks at whether, when it comes to trying to watch our weight, one size can really fit all.

- Alice Ball

As the last of the seasonal decorations are taken down and those of us in colder countries settle into the January gloom, some of us may now be feeling the effect of one mince pie too many. But before we start scrolling through social media or lingering over the lists of best-selling diets, should we take it for granted that what worked for some slimmed-down celeb (who’s now pushing their new diet book/workout) will really work for us too?

The diet industry has become increasingly saturated, making the task of selecting a weight-loss plan overwhelming to say the least. When it comes to the basics, however, many modern commercial diets can be categorised by different characteristics: calorie counting; low-carb or low glycaemic index (GI) — which is, essentially, low-carb; and fasting diets.

According to Public Health England’s Eatwell Guidelines, we should look to consume approximately 2,000-2,500 calories per day depending on whether we’re female or male. But Linia Patel, a registered dietitian from the British Dietetic Association tells us to remember that these numbers are guidelines for the general public and may not be suitable for everyone.

“The key with weight-loss is that you create an energy deficit from your daily caloric intake that results in sustained weight-loss,” she says. “Science suggests that creating a calorie deficit of +/- 500 calories per day from your usual intake will result in a sustainable weight-loss of 0.5 kg per week.”

In scientific terms, your ‘usual intake’ is known as your total daily energy expenditure (TDEE) — the amount of calories your body expends in 24 hours, taking into account all physical activity. According to Patel, your TDEE is determined by several factors including age, sex and activity level. “That is why you can’t just follow any diet plan you find on the internet or see in a magazine,” she says.