Research
Energy balance
Creating an energy deficit is the primary driver of weight loss, regardless of macronutrient composition.
Focus on creating a daily caloric deficit (e.g., 500-750 kcal less than maintenance) rather than obsessing over whether you eat low-fat or low-carb. Be aware that your body will naturally lower energy expenditure over time, leading to plateaus, which is a normal physiological adaptation, not a personal failure.
StrongSupportsHIGH confidence
An energy deficit is the most important factor in weight loss.
Why this rating
Supported by multiple meta-analyses and guidelines cited.
Source
Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance
Ju Young Kim · Journal of Obesity & Metabolic Syndrome · 2020
DOI 10.7570/jomes20065
narrative_reviewCited 178×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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