Here’s What I Learned After Gaining Back Weight from Keto
“I lost 20 pounds on keto. I need to start it again.” I hear this all the time — and I used to say it too. But here’s the thing: if you gained the weight back, did it work?
I’ve always loved potatoes and sweet potatoes. Keto asked me to give those up, and eventually, I just couldn’t keep it going. It felt restrictive, exhausting — not just physically, but mentally and socially.
The truth is, many popular diets work as long as you can stick with them. But the problem isn’t starting — it’s staying consistent. And most people fall off because the diet doesn’t match their real life.
That’s why this post isn’t about the “most effective” diet — it’s about helping you find the right one for you. So let’s walk through the top 10 best diets for weight loss — including the pros, the downsides, and the kind of person each one is best for.
Why Diets Fail: It’s Not You, It’s the Wrong Fit
Most trendy diets aim to create a calorie deficit — that’s when you burn more energy than you take in. That’s the foundation of fat loss.
But here’s what matters more than any single method: adherence. If you can’t follow it long-term, it won’t work. End of story.
Whether it’s keto, vegan, intermittent fasting, or paleo — they all work if they create a calorie deficit and if you can live with it.
So, let’s help you find a fit that you can enjoy and maintain.
[H2] The 10 Best Diets for Weight Loss
Below are the top 10 science-backed diets people have had success with. We’ve included what makes each one effective, who it’s best for, and how to make it sustainable.
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Mediterranean Diet
Why it works: High in whole foods, fiber, and healthy fats. Promotes satiety and heart health.
Best for: Those who love fruits, veggies, fish, olive oil, and flexible eating.
Downside: Might lack dairy and protein if not carefully planned.
Sustainability Score: ★★★★★
2. Intermittent Fasting (IF)
Why it works: Limits eating windows, helps naturally reduce calorie intake.
Best for: People who don’t wake up hungry or enjoy structure.
Downside: Not suitable for people with blood sugar issues or morning hunger.
Sustainability Score: ★★★★☆
3. WW (Weight Watchers)
Why it works: Points system with accountability and flexibility.
Best for: People who enjoy community support and structure.
Downside: Subscription cost; may lead to overthinking food choices.
Sustainability Score: ★★★★☆
4. Flexitarian Diet
Why it works: Mostly plant-based with room for meat occasionally.
Best for: People transitioning away from meat-heavy diets.
Downside: Requires mindful planning to avoid overdoing animal fats.
Sustainability Score: ★★★★★
5. Low-Carb / Keto Diet
Why it works: Controls blood sugar and curbs cravings.
Best for: People who prefer meats, eggs, and high-fat meals.
Downside: Restrictive; may not work long-term for carb lovers.
Sustainability Score: ★★☆☆☆
6. DASH Diet
Why it works: Balanced whole-food approach with reduced sodium.
Best for: Those with high blood pressure or heart health goals.
Downside: Requires portion tracking and discipline.
Sustainability Score: ★★★★☆
7. Plant-Based (Vegetarian/Vegan)
Why it works: Naturally lower in calories and saturated fats.
Best for: People committed to ethical, environmental, or health goals.
Downside: May lack protein or vitamin B12 without planning.
Sustainability Score: ★★★★☆
8. Volumetrics Diet
Why it works: Encourages eating more low-calorie foods (like soup, fruit, veggies).
Best for: People who want to eat a lot without going over calories.
Downside: Takes some education to understand food density.
Sustainability Score: ★★★★☆
9. Noom
Why it works: Focuses on habits, psychology, and self-awareness.
Best for: People who like app guidance and digital tools.
Downside: Paid subscription; can feel repetitive for some.
Sustainability Score: ★★★★☆
10. The “You” Diet (aka Flexible Dieting)
Why it works: It’s custom. You track calories/macros and choose your foods.
Best for: People who want to eat ice cream and lose weight.
Downside: Requires discipline and logging.
Sustainability Score: ★★★★★
Tips for Long-Term Diet Success
- Know yourself. Are you a morning eater? Night snacker?
- Track your food for at least a few weeks — it’s eye-opening.
- Don’t cut out foods you love. Make space for them in moderation.
- Protein is your friend — it helps with fullness and muscle.
- Add structure, but not restriction.
Common Mistakes to Avoid
| Mistake | Why It Hurts Your Progress |
| All-or-Nothing Thinking | Leads to binge/restrict cycles |
| Choosing Unsustainable Diets | You’ll burn out and rebound |
| Ignoring Protein | Makes it harder to stay full and keep muscle |
| Overeating “Healthy” Foods | Calories still count! |
Creative Variations You Can Try
- Try Flexitarian + Intermittent Fasting: Eat plant-based most of the time within an 8-hour window.
- Keto Lite: Focus on lower carbs but keep sweet potatoes or oatmeal.
- Mediterranean with Macros: Combine whole foods with calorie tracking.
FAQs
Q: How fast should I expect to lose weight on these diets?
A healthy rate is 1–2 lbs per week. Fast results usually don’t last.
Q: Which diet is best if I’m super busy?
Try Intermittent Fasting, Mediterranean, or Flexitarian. They’re easier to meal prep.
Q: Can I eat junk food and still lose weight?
Yes — in moderation. You can enjoy ice cream, pizza, or chocolate if it fits within your daily intake.
Q: Do I need to count calories?
Not always. But it helps to learn what and how much you’re eating — even if it’s just short-term.
Final Words: You’re Not Failing — the Diet Is
You don’t need another crash diet. You need a flexible approach that actually fits your preferences, lifestyle, and goals.
Start small. Learn what satisfies you. Let your diet adapt to you, not the other way around.
👉 Have you tried any of these? Share your story in the comments, or check out our flexible meal plans and coaching support on FitSoulful.