All Successful Diets Have These Things In Common

There is no doubt that for most people, understanding what to do with their diet is one of the key challenges they face. It is very hard to separate fact from fiction and to actually understand the principles behind dietary success. So, I want this article to serve as a kind of guide post on what all successful diets have in common. 

If you can identify what commonalities successful diets have it common, you can make much better decisions as to whether the diet you are following or intend to follow is likely to lead to success. 

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You can also find more information on our free content page if you really want to dive deeper into all things health and fitness. 

I have coached a lot of people and have been in the health and fitness industry for over half my life. So, when it comes to diets, I’ve seen it all: the fads, the trends, and the actually effective approaches. One thing that has become increasingly clear to me is that the most successful dietshave a lot in common. 

The following are some of my observations on what all successful diets have in common.

Successful Diets Set Realistic Goals

Diets that make unrealistic promises like “lose 10kg in two weeks” or “gain 1kg of muscle a week” are generally not successful diets. 

Instead, successful diets focus on realistic goal setting, emphasising gradual progress that aligns with the body’s natural capabilities. For weight loss, a realistic goal is something like 0.5-1kg per week, which supports fat loss while preserving muscle. Similarly, muscle growth typically occurs at a rate of 0.5-1kg per month under optimal conditions, and most people would be lucky to even get 0.5kg of growth per month. 

Realistic goals tend to prioritise health and sustainability, which leads to long-term success and avoids the risks of extreme dieting. Achievable targets also build confidence and motivation, reducing frustration and promoting a positive mindset. 

To set effective goals, focus on specific, actionable behaviours (like increasing daily vegetable intake or scheduling three weekly workouts) and celebrate small wins along the way. 

Long term success generally doesn’t come from rapid transformations but from consistent effort and sustainable habits that support a balanced, healthy lifestyle.

Successful Diets Follow The Best Evidence

Fads come and go, but successful diets generally rely on science. They’re built on principles proven to support health and well-being. Avoid plans based solely on anecdotal claims or celebrity endorsements.

Scientific backing ensures that diets are safe and effective. For instance, numerous studies have shown the benefits of a Mediterranean diet for heart health. So if you want your diet to help with heart health, this might be a good diet for you, especially when compared to a diet that isn’t shown to help with heart health.

So, you must ask “what is the evidence behind this diet” to better understand whether it is likely to be a successful diet. Just because someone who is charismatic told you to follow the diet doesn’t mean it is actually a good diet. 

We have a lot of information on what the best practices are with nutrition, so a lack of evidence based information should not prevent you from following a good diet.

Successful Diets Find a Way to Manage Calorie Intake

At the heart of every successful diet is calorie management. Whether it’s keto, intermittent fasting, or plain old portion control, the goal is to balance the calories you consume with the energy your body uses. 

This principle is critical because weight management boils down to a simple equation: calories in versus calories out. But that doesn’t mean it’s easy. Life gets complicated, with emotions, habits, and cravings often influencing our choices. 

That’s why successful diets also provide a framework for understanding portion sizes, identifying hidden calories (like those in sugary drinks), and recognising hunger versus boredom.

If your diet does not allow you to manage calories in some manner (either through directly tracking them, altering food selection or food timing practices) it is unlikely going to lead to optimal results.

Successful Diets Focus on Caloric Control Without Obsession

Mindful eating and portion control go a long way in achieving sustainable health goals. By paying attention to what and how much you eat, you can better understand your body’s hunger and fullness cues. 

The best diets make you aware of what you’re eating without turning every bite into a maths problem. Instead of obsessing over calories or macronutrient ratios, mindful eating emphasizes quality over quantity. 

Simple practices like choosing whole, nutrient-dense foods and being intentional about portion sizes create a sustainable, stress-free approach to healthy eating. This balance ensures that you stay on track with your goals while enjoying the foods you love in moderation, making the process enjoyable and manageable for the long term.

This approach also tends to encourage a balanced relationship with food, focusing on nourishment and enjoyment rather than restriction. For instance, slowing down while eating allows your body to signal when it’s had enough, helping to prevent overeating. Mindful eating also helps you savour meals, turning them into a satisfying experience rather than a rushed task.

Successful Diets Create Easy-to-Follow Rules and Guidelines

A good diet isn’t a puzzle you need a degree to solve. Successful diets offer clear, simple rules. For instance, the “80/20 rule” (eat healthily 80% of the time and allow for indulgences 20% of the time) works wonders for many. These guidelines act like guardrails, keeping you on track without making life miserable.

Rules that are overly complicated or rigid often lead to frustration and burnout. On the other hand, simple principles like “eat 3 servings of vegetables with dinner” or “don’t eat after 8 PM” provide structure without being overwhelming. 

Nobody wants to have to constantly think about the diet. So creating rules and guidelines that are easy to follow, and conform to good diet practices really help make the diet more successful over the long term.

Now, rules can become too restrictive, so you have to know when to bend or break the rules too!

Successful Diets Focus On Sustainability and Consistency

If a diet isn’t sustainable, it’s doomed. Extreme measures might yield quick results, but they’re generally short-lived. Sustainable diets foster habits that last a lifetime. 

For example, I had a client who tried a juice cleanse and lost weight, only to gain it back when solid food re-entered the picture. This is a classic case of a doomed diet, as it focused on unsustainable practices, that don’t teach long term diet principles. 

The hallmark of a sustainable diet is that it fits seamlessly into your lifestyle. For examples, a busy professional might thrive on meal prepping to save time, while a foodie might enjoy experimenting with healthy recipes. 

Successful diets adapt to your unique circumstances rather than demanding drastic changes that you can’t maintain.

While quick fixes are tempting, successful diets play the long game. They emphasise consistent effort and sustainable habits. It’s not about being perfect every day; it’s about being consistent over time.

Consistency doesn’t mean rigidity. It’s okay to have off days as long as you get back on track. Think of your diet as a marathon, not a sprint. Each step, brings you closer to your goals.

Consistency, not intensity, wins.

Successful Diets Focus On Balanced Nutrition

No successful diet sacrifices your body’s needs. You’ll notice they all prioritise a mix of proteins, fats, and carbohydrates along with essential vitamins and minerals. They also tend to have some sort of methods to allow for more indulgent foods in moderation. 

Overly restrictive plans can lead to nutrient deficiencies and leave you feeling worse than when you started. They can also lead to poorer relationships with food.

A common pitfall is demonising entire food groups. For example, many people fear carbs, associating them with weight gain. But complex carbohydrates like whole grains and tubers are incredibly helpful for fuelling activity. Similarly, fats often get a bad rap, yet healthy fats from sources like avocados and nuts are essential for health. 

Successful diets also understand that life happens. Birthdays, nights out, meals out, and holidays are part of living fully, and a good diet makes room for them. Flexibility is crucial because rigidity often leads to burnout or guilt. 

One client of mine used to dread social events because of her “diet rules.” Together, we worked on a plan where she could enjoy her favourite treats occasionally while staying on track overall. We crafted a successful diet for her needs by setting it up to fit her lifestyle.

Successful Diets Focus on Gradual Behavioural Change 

Rome wasn’t built in a day, and neither are sustainable eating habits. Small, consistent changes are generally more effective than dramatic overhauls. Swap sugary soft drinks for their sugar free alternatives. Add an extra serving of vegetables to your plate. Have a serving of protein at breakfast. Over time, these small shifts add up.

Gradual changes also make the process less intimidating. Instead of overhauling your entire diet overnight, focus on one area at a time. This approach not only feels more manageable but also increases your chances of long-term success.

Focusing on behaviours, rather than outcomes also tends to lead to better results with most people. I have probably said it a million times to my clients, but I will say it again;

You don’t have control over the outcome, but you do have control over your behaviours. So you want to engage in behaviours that are more likely to lead to results that you want.

Unfortunately, most diets tend to focus on outcomes rather than behaviours. For example, they focus on weight loss rather than the habits that lead to weight loss. Unfortunately, weight loss is non-linear and can be influenced by a lot of variables. 

So if you focus on the weight loss, you can end up chopping and changing your diet frequently, when in reality, you just needed to keep engaging with the healthy habits you were already doing for longer. 

Successful Diets Are Personalised 

One size doesn’t fit all, and this is especially true with the diet. A successful diet aligns with your goals, preferences, and medical needs. For instance, someone managing diabetes will need a very different approach than someone training for a marathon.

This should be obvious, but unfortunately, a lot of people try to engage with diets that are not personalised to their needs and often aren’t even appropriate for their goals. 

For example, I have coached a lot of people that come to me eating what looks like a classic bodybuilder style diet; chicken, broccoli and rice, spread out across multiple small meals per day.

Are they body builders? No.

Do they want to be body builders? No.

Does this diet fit their lifestyle? No.

They are doing it because they just thought that this is what had to be done to succeed. But that just isn’t the case. A more personalised diet that is suited to their needs is likely to lead to much better success, and more enjoyment in the process. 

Successful Diets Focus On Health 

There are basically three goals with the diet, improving health, body composition and/or performance. Most long term successful diets keep a focus on health.

A great diet should ideally focuse on improving your overall health, not just achieving a specific weight or appearance. Reducing the risk of chronic diseases like diabetes, heart disease, and hypertension should be part of the package.

Health-first diets also address mental and emotional well-being. A plan that leaves you constantly hungry, irritable, or obsessed with food isn’t healthy. The goal is to feel better in your body and mind.

While diets can be tilted more towards improving performance or body composition, they should not bring you further away from health. 

Successful Diets Include Monitoring and Accountability

Tracking progress helps you stay on course. This doesn’t just have to be monitoring of outcomes, such as tracking weight on the scale or tape measurements. These are important, but we tend to focus more on keeping track of the stuff you actually have control over, such as your food intake. 

Ultimately, monitoring is effective at keeping you on track with the diet. When combined with some form of accountability, whether it’s a food journal, an app, or regular check-ins with a coach, you have a recipe for success. 

Monitoring and accountability doesn’t have to mean perfection. It’s about awareness. When you see patterns in your eating habits, you can make informed adjustments. For example, if you notice you’re always hungry in the afternoon, you can add a protein-packed snack to keep your energy up.

Successful Diets Focus on Education 

Knowledge is power. Successful diets teach you about nutrition so you can make informed decisions. Education also helps you navigate food marketing. Terms like “low-fat” or “all-natural” can be misleading. When you understand how to read labels and assess ingredients, you’re less likely to fall for unhealthy “health” foods.

Understanding the basic principles behind nutrition allows you to make more better choices with your nutrition, and ultimately, it gives you a skill for life. You are going to have to eat for the rest of your life, so understanding nutrition better is a very valuable skill. 

Final Thoughts On Successful Diets

A successful diet isn’t about suffering or deprivation. It’s about creating a lifestyle that supports your goals, fits your preferences, and makes you feel your best. By focusing on these common traits, you can filter out the noise and find an approach that truly works for you. 

Remember: the best diet is the one you can stick with for the long haul.

There are other things that can contribute to a successful diet, and this is certainly not a comprehensive, all encompassing list. But these are some of the commonalities I have seen between successful diets. 

Not all successful diets will have all of them, but the more of these your diet ticks the box on, the more likely it is to be successful in the long term.

If you need help with your own nutrition, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content.

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Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.

Paddy Farrell

www.triagemethod.com

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.