What is the best diet for fat loss?
Everyone has a favourite; Atkins, Paleo, low carb-high fat, high carb- low fat, intermittent fasting, IIFYM.
The list goes on and on…
‘Gurus’ will spout the magic of their sacred diet they swear by over all others.
One will preach eating one large meal a day and the other eating six small meals a day.
The problem is that they spout it for all the wrong reasons.
They preach about their ” secret fat burning foods” and ” window times for fat loss” with no evidence to back it up.
They claim that their manipulation of hormones like insulin are the reason behind their fat loss.
And they tell you all will be revealed if you would just purchase their meal plan!
I’m tired of this nonsense and the blatant misleading of people.
Their diet may be successful but these reasons are not the cause of it.
The reality is that all successful fat loss diets have one thing in common.
Are you ready?
The person must be in a calorie deficit for an extended period of time.
There I said it.
Yep, you heard me right.
It’s calories in vs calories out.
Not consuming no carbs after 6pm or anything else absurd.
If your mind is blown well then buckle up.
Being in a calorie deficit means that you have to consume less calories than you burn.
Whatever way you choose to get into such a deficit is up to you however.
Examining the Steak and Eggs Diet
Let’s take a look at the Steak and Eggs diet which is a form of a ketogenic diet.
This is a diet extremely low in carbs and high in protein and fat.
That’s not why its effective though.
The primary reason why it works is because it limits your food choices dramatically.
Eating becomes a whole lot less attractive when you can no longer eat cereal, ice cream and french fries.
Steak and Eggs are also two satiating (filling) foods
The effect is that it stunts your appetite if you can maintain it.
The fact that you’re only allowed to eat two meals during the day has a great effect on controlling eating habits too.
How many calories can you eat when you restrict yourself to two sittings compared to three or four?
No where near as much.
The effect of limiting your meals and food choices greatly outweighs any other factor like maybe a small change in the metabolism.
If you’re losing weight on this diet that’s great though!
If you count up all the calories you’re eating it will be less than what you were eating before you began, all factors held the same.
It’s not because the combination of steak and eggs is somehow ‘magic’.
Do you need to do extra exercise?
The short answer is no!
You don’t need to go on a 10 mile run every day if that’s what you’re thinking.
So don’t worry.
Consuming less calories is much more efficient than exercise for weight loss.
You can go for an extra hour walk or you can not eat that chocolate bar.
Although you should still be exercising and lifting weights for health and well being.
Ever heard of the rule ‘80% diet 20% exercise’ for weightloss?
Abs are made in the kitchen, not in the gym.
That doesn’t mean you need to limit yourself to chicken, broccoli and rice however.
It’s all good having an ultra-strict healthy diet but if you can’t adhere to it then it’s no good.
You need to find a diet that allows you to be in a calorie deficit in a way that works for you.
This means that you need to find a diet you can maintain consistency with.
People can get lean off eating junk food every day.
If you don’t believe me just read about the man who lost 56 pounds on the Mcdonald’s diet!
I would not advise this as you will destroy your health in the process and you will be constantly hungry.
But it serves as a good example that calorie deficit is king for fat loss.
Those vitamins and minerals are important too bro.
The best diet for fat loss is the one that you can adhere to that allows you to be in a calorie deficit.
It’s about what foods makes you feel fuller for longer.
And what foods you feel give you the most long lasting energy.
Whatever that may be, you need to find out.
Use trial and error to find out what is effective.
Don’t go too crazy though, the most trusted foods are usually that way for a reason.
Once you find that then you have found the secret to fat loss.
I will talk more about safe and effective fat loss in further posts!
(Note there are more specific requirements for trained individuals for fat loss which will be covered also)