Quick takeaways

• The number one factor in diet success is adherence, so it's important to choose a dietary approach that you can stick to long-term.

• Reverse dieting can be beneficial for those who have yo-yo dieted or need a break from restricted eating, as it allows for positive metabolic adaptations and prevents excessive fat regain.

• When choosing a diet, prioritize adherence and find one that feels least restrictive and sustainable for your preferences and lifestyle.

• Consider your specific goals and nutritional needs when deciding if intermittent fasting is right for you, as it may not be ideal for muscle building or evenly distributing protein intake throughout the day.

• Consistency in both diet and exercise behaviors is crucial for successful long-term body composition changes, so focus on developing sustainable habits and a positive mindset.

Deep dives