Expert Karen Geary’s round-up of popular weight-loss approaches – with straight-talking pros, cons and why habits always beat hacks

The sun’s out, you ate too many Easter eggs, and you wouldn’t mind losing a few pounds before summer … But when the media is full of miracle fixes and conflicting advice is everywhere (we’re looking at you, TikTok), how do you know where to start?
My advice? Choose something you can stick with for at least eight weeks. You’re ideally looking for something that becomes a lifestyle shift, not just a quick fix. Scroll to the end for my top tips, but first, here’s a breakdown of popular diets:
Calorie Controlled
What it is: The classic ‘eat less than you burn’ approach. You track everything you eat, often using apps, to stay within a daily calorie target.
What it’s great for: It’s flexible – no foods are off-limits as long as you stay within your calories. It’s evidence-based and works if you’re consistent.
Watch outs: It can become tedious, and it’s easy to under-eat or choose low-calorie but low-nutrient foods.
Quality matters, not just quantity.
Weight Watchers / Slimming World
What it is: There are a number of commercial group programmes available, all using a similar system of points or ‘free foods’, with weekly weigh-ins and community support.
What it’s great for: Ideal if you like structure and accountability. The social aspect helps many stay motivated.
Watch outs: You won’t learn much about nutrition itself, and some plans encourage highly processed ‘diet’ foods over whole foods.
Fasting (in all forms)
What it is: From 16:8 intermittent fasting to 5:2, Fast 800 or alternate-day fasting, the approach is the same. You simply limit when or how often you allow yourself to eat.
What it’s great for: Reduces mindless eating and can naturally lower calorie intake. Emerging research links fasting to cellular repair (autophagy) and metabolic health.
Watch outs: It’s not magic – if you overeat in your eating window, results stall. It’s not ideal if you have blood sugar issues, high stress or a history of disordered eating.
Modified Mediterranean
What it is: A plant-forward diet with healthy fats (like olive oil), fish, whole grains, and moderate portions of dairy and meat.
What it’s great for: Supports heart health and gut microbiome diversity thanks to fibre-rich, polyphenol-packed foods. It’s also sustainable and flexible.
Watch outs: Portion control still matters for weight loss. It’s easy to overdo bread, pasta and wine if you’re not mindful.
Nordic
What it is: Similar to Mediterranean but suited to northern climates – think root veg, berries, oily fish and whole grains like rye and barley.
What it’s great for: Seasonal, local eating with a focus on nutrient density and gut-friendly fibres. Great for sustainability, metabolic health, and supporting a healthy microbiome.
Watch outs: It can be higher in carbs. Like all diets, successful weight loss depends on portions and balance.
Low Carb
What it is: Reduces carbohydrates like bread, pasta, and sugar in favour of protein, healthy fats, and non-starchy vegetables.
What it’s great for: Helps stabilise blood sugar, control appetite and often leads to quick initial weight loss.
Watch outs: It’s not a free pass to eat unlimited cheese and bacon! Focus on lean proteins and plenty of veg for fibre.
Ketogenic
What it is: A stricter form of low carb – typically under 20-50g of carbs daily – pushing your body into ketosis, where it burns fat for fuel. High fat, moderate protein.
What it’s great for: Can lead to rapid fat loss and reduced hunger. It’s also being explored for effects on mental clarity, mood support, and conditions like chronic fatigue and neurological health.
Watch outs: It’s hard to sustain, socially restrictive and can lead to nutrient gaps if not well-planned. Not ideal for everyone, especially long-term, without supervision.
Low Fat
What it is: Limits dietary fat, focusing on lean proteins, whole grains and plenty of fruits and vegetables.
What it’s great for: Encourages plant-based, lower-calorie meals. Still effective for weight loss when based on whole foods.
Watch outs: Healthy fats are essential! Avoid the ultra-processed low-fat products which are packed with sugar.
Finally … There’s no one-size-fits-all magic wand. The best diet is just the one you can stick to, that nourishes you, fits your lifestyle and doesn’t make you miserable.
Start simple, stay consistent and remember – healthy bodies are built on habits, not hacks.
My top tips
(whatever diet you choose):
- Don’t skimp on sleep – a tired brain craves sugar.
- Walk everywhere – daily movement matters more than gym sessions alone.
- Drink your water – daily, aim for 35ml per kg bodyweight (around two litres).
- Stick to three meals a day – try to
- avoid grazing.
- Protein with every meal – aim for palm-sized portions.
- Half your plate = veggies – more plants, means fewer processed carbs.
- Aim for 30g fibre daily – it keeps you full and supports gut health.
- Ditch the snacks – especially those sneaky late-night ones.
- Limit alcohol – it’s just empty calories and disrupts fat metabolism.
- Be boring – consistency beats variety when dieting (I have Greek yogurt and apple every day!).
- No food three to four hours before bed – you’ll have better sleep and digestion.
- Enjoy a treat meal once a week – but skip that ‘cheat day’ mindset.
by Karen Geary, Nutritional Therapist – follow on @AmplifyNutritionalTherapy