The weight loss industry spends a lot of money making things complicated. However, Dr. John Go, an eye surgeon, lost 75 pounds and kept them off while working long hours as a medical resident. He says it’s much simpler than most diets suggest.
Dr. Go reviewed numerous studies on diet research. He found that losing weight really comes down to three basic things. Don’t believe the hype about quick fixes or special meal plans. The key is to make changes you can stick with, not do something extreme.
These three basic rules will be demonstrated in this post and they have a scientific foundation. You’ll also learn how to use them in your daily life. A diet that works for you is better than one that promises fast results.
Sustainable Caloric Deficit
Every successful diet – like keto, carnivore, or paleo – works because you burn more calories than you eat. It’s really simple.
Dr. Go says, “Think about a bank account. If you spend more money than you earn, you lose money. If you eat more than your body burns, you gain weight.”
Scientists have studied this for years. A study in the American Journal of Clinical Nutrition shows that you only lose weight if you eat fewer calories than you burn, no matter what you eat.
But “sustainable” is an important concept here. Crash diets don’t work. Because of unsustainable eating habits and metabolic adaptability, people frequently regain the weight, and occasionally gain more back. Not to mention that the majority of people that were on a crash diet have reported that they felt miserable while on it.
You need to find a way to create a small calorie deficit. This means eating less without feeling constantly hungry or craving food. You can stick with this plan for a long time and see real results.
How to Make it Work:
– Track what you eat at first to understand how many calories you’re consuming.
– Use smaller plates – this helps control portions.
– Start your meals with vegetables or salads. This can help you feel full.
– Don’t cut too many calories. Start with 300-500 fewer calories each day and go from there.
Prioritize Protein to Control Hunger and Keep Muscle
Dr. Go says eating more protein was key to his weight loss. Even though he didn’t exercise much during his medical training, he found that when he ate more protein, he had more energy, fewer cravings, and it became easier to lose weight.
Related: How much protein should you consume while trying to lose fat?
This is more than just a tale. Eating extra protein helped people manage their weight, control their hunger, and even enhance other health indicators, according to a study published in the American Journal of Clinical Nutrition.
Protein helps people lose weight in a number of ways.
– Burns More Calories: Protein requires more energy to digest than either fat or carbohydrates.
– Keeps You Fuller: It helps you feel satiated after eating, so you don’t overeat.
– Protects Muscle: When you lose weight, protein helps keep your muscle mass – this is important for keeping your metabolism strong.
“I always kept protein bars in my pocket during long hospital shifts,” Dr. Go says. “It was a simple habit that made a big difference.”
Easy Ways to Eat More Protein:
– Start every meal with a protein source – like eggs, Greek yogurt, chicken, tofu, or fish.
– Keep high-protein snacks available – such as jerky, protein bars, or cottage cheese.
– Use protein powders to add protein to your meals when you’re busy.
– Make big batches of protein-rich foods like grilled chicken or lentils for quick meals.
Focus on What Fits Your Life, Not Perfect Diets
Even when you know about calories and nutrients, many people still struggle. Why? They choose diets that don’t match their daily lives.
Dr. Go says, “When I started residency, I couldn’t plan meals every Sunday or eat at the same times. I started gaining weight again, even though I knew what I should be doing.”
The most important thing is: Your diet needs to fit your life – not the other way around.
Make Your Diet Work With You:
– Keep it simple: Choose 3-5 meals you enjoy and repeat them.
– Prepare ahead: Have easy meals ready, like frozen protein bowls or cooked grains.
– Plan for cravings: Know what you want to eat and have healthy choices available.
– Don’t beat yourself up: A small treat isn’t a failure – don’t let it turn into overeating.
“Most people gain weight after they stop following a diet,” warns Dr. Go. “If your plan isn’t sustainable when the ‘diet’ is over, it won’t work long-term.”
Too many people get stuck in “all or nothing” thinking – eating perfectly for one week and then binging afterward. This makes you frustrated and gives up.
Instead, focus on small changes and steady progress. It’s not about being perfect; it’s about staying consistent.
The Key Takeaway: There’s No Best Diet
There isn’t one diet that works for everyone because people are different – their schedules, preferences, and bodies vary. As Dr. Go says, success comes from aligning your eating habits with your life, not fighting reality.
Here’s what you need to remember:
– Caloric deficit: Eat fewer calories than you burn, in a way that lasts.
– Protein focus: Choose foods high in protein to control hunger and keep muscle.
– Lifestyle fit: Pick eating patterns that match your daily routine and values.
Master these basics, and you’ll be ahead of any complicated diet plan. Dr. John also shares what he eats on a typical day – a great reference for anyone trying to eat healthy with a busy schedule.
Weight loss doesn’t have to be confusing. When science meets simplicity, the results are clear.
Related:
This Guy Lost 56 Pounds Eating the Same Foods Six Days Per Week
The Brutally Honest 4-Step Guide To Losing Weight That Has Gone Absolutely Viral
How I Lost 40 lbs at 40 Years Old!
