Which is the best diet for weight loss ?
As with all things in nutrition, "it depends." When it comes to diet, compliance is the science, meaning if you can ADHERE to a diet or method of eating, DO IT! First, understand we do NOT have a weight loss problem, we have weight regain problem, the statistics on people initially losing weight are extremely positive, six out of every seven people who attempt to lose weight indeed do. The issue is that 80% of people are unable to maintain a 10% reduction in weight within the first year, with most relapsing to their pre-diet weight. To pile on further, over 95% of people gain back all weight lost within three years post-diet, this means that diets have a 95% fail rate and 5% success rate. And the primary reason behind this is "no exit strategy" that is why whatever diet strategy you choose MUST be something you can stick with longterm, once your diet is completed and you’ve got to your goal weight you must understand how to maintain results even after the diet that is meaning if you are following keto/paleo diet is just a means to an end, you might fail when you revert to your old habits and eating behaviors. Adherence, behavior change, and sustainable habits take years, decades to manifest and become proficient, understand this when starting a weight loss endeavor, it's about the journey and the person you become throughout the process. As per the science part of this question, When you equate protein and total calories, it does NOT matter what you do with fats and carbohydrates in your diet. Let's just compare a high carb diet with keto, in a study, 17 overweight/obese men were given a baseline high carb diet(300gms) for four weeks, then given a ketogenic diet(31gms carbohydrates)for four weeks, protein and total calories were equated in both methods. At the conclusion, there was no difference in body fat loss between the keto style diet and the high carb diet. If you enjoy a high carbohydrate diet and maintain a calorie deficit, perfect, inversely, if you enjoy a low carb high-fat diet, or even a keto style diet and can ADHERE to it for life, do it. Take Care, Stay Safe References- 1.(https://www.ncbi.nlm.nih.gov/m/pubmed/27385608/) 2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174765/