What is the best diet for fat loss?
Everyone has a favorite; 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 6 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 that all will be revealed if you would only just purchase their meal plan. Seems very convenient. 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 expend. Simple right? 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 it's 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. The effect will be to stunt your appetite if you can maintain it. If you're losing weight on this diet that's great! I can guarantee though that if you count up all the calories you're eating it will be less than what you were eating before you began. 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 fat loss. You can go on a walk for an hour or you can not eat that chocolate bar. The choice is yours. Although you should still be exercising and lifting weights for health and well being.
The kitchen is where the magic happens.
Ever heard of the rule 80% diet 20% exercise for fat loss? Abs were 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 Fat Loss Secret That Makes Dieting Easy
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. 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)
Anupam Ghose, a physician by training, was diagnosed with Type 2 Diabetes Mellitus (T2DM) in 2017. After the diagnosis of T2DM, he followed a low carbohydrate high fat diet and reversed his T2DM within a year. Now he has one main goal in life and that is to make people understand that the conventional method of treating T2DM is not beneficial. Type 2 diabetes is reversible and the best way to reverse T2DM is through diet and lifestyle modifications. He now decided to help people with type 2 diabetes by offering online coaching to reverse their diabetes.