Today I am going to give you some simple strategies for choosing your ideal fat loss diet. There are many diets out on the market it can be difficult to make a clear decision on which one is most suitable for you.
There is the atkins diet, intermittent fasting, paleo, the zone, keto and so on. Many of these diets work well despite being based on different principles.
The diet is crucial, but its rarely about the diet alone. The diet combined with the correct exercise, optimal recovery, managing hormones all play a part.
Before you choose to choose a set diet, let’s look at some of the points to take into consideration when choosing one.
- Is the diet suitable for your circumstances? If you have limited income, you can’t go on a diet that requires you to buy exotic, expensive produce. If you don’t have time to cook, you can’t use a diet that requires extensive time in the kitchen preparing a restaurant like menu.
- The macros should be tailored to your lifestyle – you cannot arbitrarily plug macronutrients in out of thin air. Each macronutrient has a specific role in the human body. Protein builds muscles, carbohydrates act as fuel for the nervous system, encodes new RNA/DNA.
Insulin from carbs combats cortisol. Healthy fats build the walls of your cells and reduce inflammation. If you are under a lot of stress, following a low carbohydrate diet might not be such a good idea. If your body is inflamed, reducing fats isn’t a good idea either.
Protein is very important when you are trying to lose fat. Not only does it keep the muscle on your body but it allows you to eat more calories because of its thermal effect. Protein needs to be at a minimum of 1g per lb of bodyweight.
3. The diet needs to contain enough calories – I have come across many people who have followed diets that don’t contain enough calories and despite advising them about the detriment of that diet they kept on following it because it produced results. But those were the wrong sort of results.
They lost weight on the scale but it was the wrong kind of weight. It was muscle, water and a little bit of fat. Check out the Fastest Loser and see what happened to the contestants once they left the show.
Those results were short lived though, as soon as they went back to some sort of normal eating they gained back all the weight that they lost plus interest.
These diets have short shelf lives because they are extreme and are designed without taking the science nor how the body works into consideration. Every method has a limited time on how long it can be stimulated the body is governed by hormones.
You cannot drastically cut your calories for more than 2 to 3 days before the body starts catching on and raising alarm bells.
Leptin levels plummet, ghrelin and cortisol rise, metabolism crashes. Many functions in the body will slow down to conserve energy.
Plus if you don’t eat enough calories you will not have the energy to train not to mention all the adverse health issues that come with extreme dieting.
4. It stabilises blood sugar – Constantly crashing your blood sugar won’t do your fat loss goals much good. Not only that but from a health point of view it isn’t optimal either. It won’t be long before you reach out for that bar of chocolate or bag of chips.
Fat burning stops when there’s a circulation of insulin present in the blood. A fat-loss diet needs to focus on the right balance of protein, fat and fiber to help keep insulin levels in check.
Finally, remember one thing. No matter which diet you follow ultimately you will need to be in a caloric deficit to lose fat. A deficit needs to be gradual.