Cutting Through The Noise of Fad Diets: How Fat Loss Actually Works

January is looming and with it comes the multiple ambushes of FAD diets, with their claims for rapid fat-loss that leads you into the kill zone of Yo-Yoing.?

As your opp dedicated to helping busy veterans elevate their body and mind, I understand the unique challenges you face.?

From time constraints to misleading information, it's no wonder many feel stuck when it comes to fitness and nutrition.?

Today, I’m cutting through the noise around fad diets to give you the real deal on fat loss.

Let’s go!

What Are Fad Diets?

Fad diets are trendy, short-term eating plans promising rapid results with minimal effort.

While they sound appealing, they’re often unsustainable and lack scientific backing.

Common Fad Diets Include:

• Keto Diet: High fat, extremely low carb.
• Juice Cleanses: Drinking only juice to "detox" the body.
• Cabbage Soup Diet: A week of eating mostly cabbage soup.
• Intermittent Fasting Extremes: Excessively long fasting windows without consideration for overall nutrition.

These diets focus on restriction rather than sustainability, often leading to frustration and yo-yo weight cycling.

No before you go all "Karen" on my arse, I am not saying that you cant' stick to any of these diets.

But they might not be the best for you as each individual has a different make up (not face make up, like DNA ok?)

How Fat Loss Actually Works

If you ask any nutritionist, dietician or someone that studied nutrition at a high level (yes me)

They will tell you this:

Fat loss boils down to one simple principle: energy balance.

At its core:

• If you consume more energy (calories) than you burn, you gain weight.
• If you consume fewer calories than you burn, you lose weight.

This is where TDEE comes in: Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns daily, including:

• Basal Metabolic Rate (BMR): Energy to maintain basic functions (breathing, organ function).
• Activity Thermogenesis: Energy from physical activity.
• Thermic Effect of Food: Energy required to digest and process food.

By understanding your TDEE, you can tailor your diet for a consistent calorie deficit to achieve sustainable fat loss.

No, It’s NOT Your Insulin

A common myth is that insulin is the reason people gain weight. Let’s clear this up.

What is Insulin? Insulin is a hormone that helps regulate blood sugar levels. It gets a bad rap in fad diet circles, often being blamed for weight gain.

Now I am not saying that chronically elevated levels of insulin aren't bad for you.

But insulin on its on in response to eating, isn't the full picture.

The Carbohydrate-Insulin Model of Obesity This theory suggests that eating carbohydrates spikes insulin, which drives fat storage and weight gain. However, research consistently shows this is oversimplified and misleading.

• Truth #1: You can lose weight while eating carbs as long as you’re in a calorie deficit.
• Truth #2: Insulin doesn’t magically make you gain fat. It facilitates nutrient storage, but total calorie intake is what matters.
• Truth #3: Low-carb diets can work for fat loss—but not because of insulin suppression. They often lead to fewer calories consumed overall, which is the real reason for success.

How to Set Up Your Own Diet for Success

Here’s how to craft a plan that works for you:

1. Determine Your TDEE: Use an online calculator or consult a coach.
2. Set a Calorie Deficit: Aim for 10-20% below your TDEE for sustainable fat loss.
3. Focus on Macronutrients: Protein: ~0.8–1g per pound of body weight to preserve muscle. Fats: 20-30% of total calories. Carbohydrates: Fill the remainder of your calorie budget.
4. Prioritize Whole Foods: Lean proteins, whole grains, vegetables, fruits, and healthy fats.
5. Track Progress: Adjust intake if progress stalls after a few weeks.

Conclusion

Fad diets are distractions.

Sustainable fat loss is rooted in science, not trends.

Armed with the knowledge of energy balance, TDEE, and the truth about insulin, you’re ready to cut through the noise and create lasting change.

But here’s the thing: knowing isn’t enough—you need action.

That’s why I’m inviting you to join Mission 2025: How to Break the Cycle and Unleash Your Potential.

This event will dive deeper into breaking free from the endless cycle of frustration and equipping you with the tools to transform your body and mind.

Click here to reserve your spot.

Let’s make 2025 your year of strength, confidence, and unstoppable progress!

Stay strong,

Carl