New science study says THIS diet is the best one!

First, let me give you all the relevant links which is discussed in this article:

Ok, on to the article…


A few weeks ago a major scientific study released it’s results on which diet is the best one for results. The study was published by the American Journal of Clinical Nutrition.

One hoped it would, once and all resolve the infighting as to which diet is actually the best. And it did, BUT, also did not, let me explain.

It did show us which diet is the healthiest long-term solution, but it gave conflicting results as to which diet is the best for actual weight loss.


But before we get to this scientific study’s results, let me quickly revisited one of my earlier videos where I had a shootout between Keto vs IF vs Mediterranean style diet. Although I must admit that my version of the Med diet is slightly different with more “normal” food (meaning less veggies/fruits and nuts) to make it easier on the user.

In my shootout, my conclusion was that for straight weight loss purposes, IF was the best option but it severely lost points on practicality and long-term solution. The overall winner in my shootout was a Mediteranean style diet (or what I called the Caloric controlled 40/30/30 split diet). Now you may ask, what is the definition of the Med diet? Well, technically it is basically a diet that by definition encourages consumption of fruit, vegetables, whole-grain breads and cereals, legumes, nuts, seeds and olive oil with moderate amounts of fish, chicken, eggs and dairy and red meat once a week or less.

Ok, back to the actual science study in question.


The clear winner in the study for short term fat loss was an IF style diet approach.

However, the study’s conclusion was that IF produces challenges for long-term use and many people struggle with it’s highly unsociable nature. But for those that could move past these hurdles, well, they reaped the benefits of implementing and IF eating regime.

So, IF won for overall effectiveness in weightloss, but it had to share top position with another diet, namely the Mediteranean style diet.

The Med diet won top spot for longterm health benefits. It also won top spot for being the easiest of all the diets to stick too year in year out, especially when in a family structure. And this is a critical important factor of a diet. In the end, it does not matter how successful a diet is in shredding fat away, it is all about how easy the diet is to stick too that matters. Those on the Med diet also saw big improvements in their blood pressure and glucose levels – reducing the risk of cardiovascular disease and diabetes

The study showed that after one year, 57% were still successfully on the Med diet compared to 54 % that were on the IF diet vs only 35% that were on the Paleo diet.

Pity Keto did not form part of the study since now I believe as a result the infighting will probably even be more!

I agree the margins between the top 2 is not massive, but a 3% better success rate factor in a diet is rather significant.

So, for me this is just a confirmation that my preferred diet style is still the best option out there.

My “bodybuilding”version of the MED diet

I will put up a link for you of the actual diet template structure (variation of the Med diet, with more focus on muscle building) which forms part of my coaching for my clients. This particular version is for a full-grown male in a cutting phases of length roughly 1.75m and weight around 80kg. CLICK HERE


So guys and girls there you have it. Sure you can reach great success with the IF diet approach if you got the balls, but my bet is on a long term solution and thus I support the Mediterranean style or similar diet approach albeit for various reasons split into various smaller meals during the day.

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Now go forth guys and girls, train hard and make wise diet choices!

Gert Louw


Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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