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Hammer Fitness Blog

Best Diets For Weight Loss

Many people struggle with finding the best diets for weight loss. This question gets asked all the time, and our two-second reply is “the one that you will stick with long term,” but that is not entirely true!  The problem with dieting is that it usually doesn’t give you what you are looking for, and that is a great looking body.


Weight loss requires a three-prong approach.  First, the emphasis is placed on resistance training to build metabolically active lean tissue, muscle.  Secondly, you want to ensure you are eating an appropriate protein for building muscle, keeping you fuller and revving up your metabolism during digestion.  Lastly, cardio.  The heart-pumping, profusely sweating kind that is intense but short in duration.  Otherwise known as HIIT.


Here’s an overview of the current popular eating styles and what their pros and cons are for weight loss.

Vegetarian or Vegan Diet For Weight Loss

vegan diet for weight loss

Vegan/Vegetarian:  Vegetarians omit fish, fowl and meat from their diet while vegans go further, eliminating all animal-based food products.  That includes eggs, dairy, and even honey. A plant-based diet is suitable for those with diabetes and heart disease. But it is very restrictive and ultimately hard for most
people to keep unless it’s part of their lifestyle.  When eating prohibitively, you may not be getting all essential nutrients, and it can be challenging, in the beginning, to figure out how to consume adequate amounts of protein.


Keto Diet For Weight Loss

Keto:  The best way to summarize eating a keto-based diet is to consume the majority of your daily calories from fats, proteins, and minimal carbohydrates.  The premise is that by consuming high quantities of fat and less than 20g of carbohydrate a day, you are safely putting the body into ketosis.  In other words, they are burning off dietary and stored body fat for energy.  Sounds great on paper, but some of the side effects of a deficient carb diet can be constipation, mood swings and fatigue.  People tend to lose weight quickly when they greatly restrict carbs, which ends up being mostly water weight loss.  And let’s be honest; people hear “eat fat,” and avocado is not the first thing they think of to eat.  Realistically, how much weight loss is going to happen if you are scarfing down double, bacon-cheese burgers minus the bun, tomato and lettuce, of course.  Keto diet’s creator, Italian surgeon Dr. Gianfranco Cappello of Sapienza University, didn’t have whipped cream on pulled pork in mind when he studied the effects of ketosis on 19,000 patients being fed high fats, through feeding tubes.


Paleo:  This is an easy one to explain:  if cave dwellers didn’t eat it, you shouldn’t either.  Again, the two-second thoughts pop up, “how do we know what cavemen ate?”.  For fast weight loss, eliminating processed food, refined sugar and flour often yield great results. Still, Paleo takes it a step further by condemning dairy, legumes and grains as big no-nos.  Remember, cave dwellers did not do agriculture – they were more carnivorous using clubs over forks for their food.  Again, because this eating style is very restrictive, potentially expensive and can be low in fibre, the masses probably won’t be able to sustain it for very long.  Call us crazy, but can you imagine having cake and ice cream with no cake and no ice cream?!


Counting Macros is also known as flexible dieting; counting macros is fast becoming mainstream for those who want to lose weight.  Once a dieting strategy of bodybuilders, regular gym-goers wishing to achieve weight loss goals and eat a variety of foods has adopted the mindset “eat it if it fits your macros.”  Macros are the nutrients that make up most of your diet, include proteins, carbohydrates, and fats.  Nothing is off-limits.  If you can make it fit into your current macro numbers, you can consume it in theory.  However, while this may seem like a get out of jail card free, it isn’t.  People opting for donuts over oats, burgers over lean protein and candy over berries will be hungry, nutrient-void, and likely unable to get all of the other macros in.  To eat nutritiously, but enjoy your odd treat and still lose weight, learning this skill is helpful because you have the flexibility to plan your meals around what you like to eat.