Popular Diets — What Actually Works (and What Doesn’t) A Real, Evidence-Based Breakdown

I’ve coached enough people over the years to know this truth:

Most people aren’t confused about what to eat…

They’re confused because every diet out there is screaming something different.

One says “cut carbs,”

one says “only eat during a certain window,”

one says “high fat is the secret,”

another says “nothing matters but macros.”

No wonder people feel defeated before they even start.

So let's slow it down and break this down in a way that makes sense — with real evidence, real honesty, and zero guilt.

Because if you’re reading this, I want you to know something:

You’re not failing diets.

The diets have been failing YOU.

Let’s talk about the most popular ones.

Intermittent Fasting

People swear it’s magic — but here’s the truth:

It works because you eat fewer calories in a shorter window.

That’s it.

Not hormones.

Not fat-burning superpowers.

IF can be helpful if:

• You’re not hungry in the morning

• You like structure

• You tend to overeat late at night

  
  

IF is not helpful if:

• You binge when your window opens

• You turn into a gremlin when hungry

• You start obsessing over time instead of how you feel

  
  

There is NO shame if IF works for you. There is NO shame if it doesn’t.

Keto

Keto will make the scale move fast — but not for the reasons you think.

Most of that early weight loss?

Water. Not fat.

Keto can work short-term because:

• You naturally eat fewer calories when carbs are removed

• High protein + high fat keeps you full

  
  

But what I’ve seen (over and over):

• Social events become stressful

• Cravings skyrocket

• Energy crashes

• Most people gain the weight back quickly because it's not sustainable

  
  

Keto is a tool. But it’s not the “best” diet… and it’s not the only path.

Mediterranean Diet

This is the gold standard in research for long-term health and for a reason:

• Balanced

• Moderate

• Heart-healthy

• Flexible

• Full of flavor

This way of eating isn’t a “diet”… it’s a lifestyle. And your body loves it because it’s not extreme.

If you want something simple, doable, and based on longevity — this is a powerful place to start.

Flexible Dieting (IIFYM / Counting Macros)

This is my world. This is Shredskiz.

It works because:

• No food is “off limits”

• You learn your body's needs

• You build meals that work for YOUR routine

• You stop feeling guilty around food

• It fits real life — kids, birthdays, work, stress and all

  
  

This is the approach that changed my life, the approach that built my business, and the approach that sets people FREE.

Because when you stop fearing food, you start making choices that serve your goals — not punish you.

So… Which Diet Should You Choose?

The one that:

• You can stick to

• Supports your lifestyle

• Makes you feel GOOD

• Doesn’t make you fear meals

• Doesn’t control your life

  
  

Your body doesn’t need a perfect diet.

It needs a consistent one.

And if no one has told you this today:

You are capable of finding a way of eating that gives you energy, confidence, peace, and results. And I’m here to help you get there — without the shame, the confusion, or the all-or-nothing mindset.

Food is not the enemy.

You’re not starting over — you’re starting fresh.

Let’s keep going.

One meal, one day, one choice at a time.