The Best Diet For Fat Loss

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I will admit it. The title of this article may be slightly misleading. I will not show you any quick fix or secret tips to help you lose body fat because, unfortunately, there are no quick fixes. Losing fat may be a simple process but it is not easy. In this article I will discuss how different diets work and how you can decide on what the best diet for you is.

I’d like to start off by saying that it doesn’t matter what diet you’re on – low carb, low fat. intermittent fasting etc. – your diet works by putting you in a calorie deficit. Like I have said in previous articles, it is not possible to lose a significant amount of fat for a significant amount of time unless you are consuming fewer calories than you are burning. So although the people behind certain diets may claim that their diet has some magical property, the simple fact is that it puts you in a calorie deficit and that is why you are losing weight. The main differences in diets is how they manipulate different variables. The variables that most diets play around with are; macronutrient ratios, meal timing and frequency and food sources. I will go through each of these and discuss how different diets manipulate these variables in order to put you in a calorie deficit.

Whether you’re on a low carb, low fat or high protein diet; as long as overall you are eating at a calorie deficit, you will lose weight. The main benefit of these diets is their simplicity. If you are on a zero carb diet then it’s easy, if something has carbs in it, you don’t eat it. Another benefit of the zero carb diet is that if you eat a lot of processed, calorie dense foods then by cutting out carbs, you cut out most of these foods and therefore cut down calorie consumption. However, just by cutting out carbs you do not necessarily put yourself in a calorie deficit, in fact for some people it can make this even more difficult. Carbohydrates only have 4 calories per gram whereas fat has 9. So if you swap your carb sources for higher fat sources then you are not able to eat as much food because of fat sources being more calorie dense. This can be hard psychologically for some people. Another issue is that by being too restrictive you increase the risk of binging. For some people, cutting out carbs makes them crave carbs even more and it gets to a point where they end up eating a bag of doritos, a packet of cereal and a tub of ice cream to stop themselves going insane. This probably isn’t a good idea. So try manipulating your macronutrients and see how you react.

Another way in which a diet can be manipulated is through nutrient timing and meal frequency. Intermittent fasting gained a lot of popularity a few years ago. Intermittent fasting basically means fasting (not consuming any calories) for an extended period of time (12 hours sometimes up to 20 hours) and then eating all there calories in a smaller time window. This diet works because it is harder to overeat if you only have a small window in which to consume these calories. However for people who can consume vast amounts of calories in a short period of time then this diet may not work. A different approach is one that has been made popular by the bodybuilding community. This is by eating lots of smaller meals throughout the day, up to 6/7 a day in some cases. This works because you very rarely feel hungry as you are eating so frequently. The main problem is that these meals have to be smaller than in an intermittent fasting diet and so people who like having large meals may struggle.

Controlling food sources is another way in which a diet can be manipulated. These are diets like the paleo diet, gluten free and vegan diet. I will take the paleo diet as the example for this section. The paleo diet is a diet where you can only eat foods that were around in the paleolithic era. This includes fruits, nuts, vegetables, meats etc. By limiting your intake to these food sources, you cut out a lot of calorie dense foods like chips, burgers and pizza. Instead you might have meat, vegetables and nuts. These foods are generally less calorie dense and so you can eat more for your calories. This makes it very hard to overeat on this type of diet. However, like with a no carb diet, it is a very restrictive way of eating and so binges are very common.

As you can see, any diet within reason can be effective. As long as you are in a calorie deficit then you will lose weight. So although I may not have given you a step by step guide to fat loss, i have shown you some of the key variables that you can manipulate to create your own personalised fat loss diet.

Speak to you again soon.
Albie
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