The One Thing That Matters
You can do keto, intermittent fasting, low fat, high protein, paleo, or whatever comes next. They all work when they work, because they all create a calorie deficit. Full stop.
The diet that works is the one you can follow. The mechanism is always the same.
How Big Should Your Deficit Be?
- Aggressive (750-1000 kcal/day): 0.5-0.75 kg loss per week. Hard to sustain, risk of muscle loss.
- Moderate (500 kcal/day): around 0.5 kg per week. Recommended for most people. Manageable hunger, preserves muscle.
- Conservative (250 kcal/day): around 0.25 kg per week. Easier to sustain, better mood, slower results.
For most people, moderate is the sweet spot. Fast results that crash and rebound are worse than slow, sustainable results.
Protein is Non-Negotiable
Eat at least 1.6g of protein per kg of bodyweight while in a deficit. This is the most evidence-backed strategy for preserving muscle during fat loss. Chicken, fish, eggs, Greek yogurt, cottage cheese, legumes - hit your number every day.
Track, Do Not Obsess
You do not need to track forever. But tracking for 2-3 weeks teaches you what you are actually eating versus what you think you are eating. The gap is usually surprising....
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