There is a difference between a method for weight loss and the mechanism of weight loss. 

A METHOD for weight loss could be any or all of the following: 

Reduce carbohydrate intake, reduce fat in take, stop drinking alcohol, eat more fruit and veg, exercise more, walk to work, take up swimming, replace sugary drinks with water, eat more frequently, eat less frequently, eat more fibre, eat more protein, cut out chocolate, etc.

However, these methods will only be successful if they bring about the MECHANISM of weight loss.

The mechanism of weight loss is: Expend more energy (calories) than you take in on a consistent basis. (1)(2)

GO AFTER THE MECHANISM…

Methods for weight loss may or may not bring about the mechanism depending on everything else you are doing with your diet and exercise. However, if the mechanism is consistently achieved, weight loss will occur, regardless of the method used to achieve it. 

For long term success, find a method that best helps you achieve the mechanism. 

This 2014 meta-analysis across 7286 subjects found that: ‘Weight loss differences between individual named diets were small. This supports the practice of recommending any diet that a patient will adhere to in order to lose weight.’ (3)

THE TAKE HOME…

Try tracking your calories for two weeks alongside your chosen weight loss method. If your calorie total is where it should be, this is a good sign your method may be effective for you! 

(this calculator gives an idea of where your calorie target should be: https://tdeecalculator.net/)

 

REF:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401553/ James O. Hill, Ph.D et al. (2013)

(2) http://journals.plos.org/plosone/article Celeste E, et al (2014)

(3) http://www.ncbi.nlm.nih.gov/pubmed/25182101 Johnston BC, et al (2014)