Episode 152. What is the best fat loss diet?
Episode 152. What is the best fat-loss diet?
Let’s talk about how to optimise your diet for fat loss! ALL diets achieve fat loss by causing you to eat at a caloric deficit. Meaning that you’re eating fewer calories than you’re burning every day. Research has time and time again proven this idea. Whether it’s keto, intermittent fasting, paleo or whoever else, although these diets may each have certain psychological and physiological benefits - none of these diets or methods have any "special fat loss effect." They instead work by making it easier for you to eat less calories. Tune into this episode to learn how you can start eating fewer calories to lose fat with ease!
As always thank you for your support and engagement, it means the world to us.
Please enjoy!
References:
Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis.
Johnston BC, Kanters S, Bandayrel K, Wu P, Naji F, Siemieniuk RA, Ball GD, Busse JW, Thorlund K, Guyatt G, Jansen JP, Mills EJ. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014 Sep 3;312(9):923-33. doi: 10.1001/jama.2014.10397. PMID: 25182101.
Duncan KH, Bacon JA, Weinsier RL. The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects. Am J Clin Nutr. 1983 May;37(5):763-7. doi: 10.1093/ajcn/37.5.763. PMID: 6303104.
Dietary energy density and weight regulation.
Yao M, Roberts SB. Dietary energy density and weight regulation. Nutr Rev. 2001 Aug;59(8 Pt 1):247-58. doi: 10.1111/j.1753-4887.2001.tb05509.x. PMID: 11518179.
Dietary energy density is associated with energy intake and weight status in US adults.
Ledikwe JH, Blanck HM, Kettel Khan L, Serdula MK, Seymour JD, Tohill BC, Rolls BJ. Dietary energy density is associated with energy intake and weight status in US adults. Am J Clin Nutr. 2006 Jun;83(6):1362-8. doi: 10.1093/ajcn/83.6.1362. PMID: 16762948.
Helms, E. R., Aragon, A. A., & Fitschen, P. J.. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20. https://doi.org/10.1186/1550-2783-11-20
Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion.
Gardner, C. D., Trepanowski, J. F., Del Gobbo, L. C., Hauser, M. E., Rigdon, J., Ioannidis, J. P. A., Desai, M., & King, A. C.. (2018). Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion. JAMA, 319(7), 667. https://doi.org/10.1001/jama.2018.0245
Show Notes:
Low-calorie dense foods
Your body is designed to hold onto your fat. So, the only way to get rid of it is to adhere to a calorie deficit for long enough. Simply put, you need to eat less.
But there is a workaround.
You see, studies have shown that feeling full is more likely to make a person stop eating than the calorie content of the food consumed.
And there’s a group of foods known as “low-calorie density foods”.
These are foods that contain a ton of weight and volume for relatively few calories.
And studies have shown that people who eat these foods consume fewer calories every day but end up eating more actual food than those who don’t eat these foods.
Think about it. You can eat:
500 calories of Oreos, which is about 5.5 biscuits, or
200 calories of strawberries, which would be about 60 strawberries
Protein
As for protein, it’s the most important macronutrient you want to keep track of. Research has repeatedly shown that it plays a major role in maintaining muscle while you’re in a calorie deficit.
Aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight.
Another benefit of protein is that it is very satiating helping with hunger while eating in a calorie deficit.
Calories
If you want to maximize fat loss while minimizing muscle loss, then you have to pay close attention to how many calories you’re intaking.
Simply start by using a calorie-tracking app.
Research indicates that a moderate calorie deficit that enables you to lose around 0.7% of your body weight per week (~500g of weight loss per week for most people) is ideal.
And if you’re unaware of what your calorie intake should be, a good starting point and something recommended from a 2014 paper by Eric Helms and colleagues, is to simply "multiply your bodyweight (in lbs) by 13."
So for a 170lb individual, your daily calorie intake would be somewhere around 2210 calories per day (170 x 13 = 2210 calories).
Although this won’t be spot on for everyone, you can start with that and then increase or decrease your calories based on how your weight loss progresses throughout the next little while.
Carbs + Fat
Now as for carbs and fats, despite the ongoing debate between low fat versus low carb diets, a recent 2018 year-long randomized clinical trial with over 600 subjects, found that:
When protein intake is equated, both low-fat and low-carb diets are equally as effective for fat loss.
So in reality, these two factors are of lesser importance than your total calories and your daily protein intake and can therefore be adjusted based on what kinds of foods you personally enjoy.
Drink Enough Water
Sometimes when you think you are hungry you are actually just thirsty
It helps you feel full
It gives you something to do with your mouth and hands
It’s good for your brain
The Main Goals
Here are the main goals I try to achieve with my diet when fat loss is my goal:
Goal 1: Hit my calorie and macronutrient goals.
My main focus is to intake roughly 2,200 calories and around 130g of protein a day. The amount of fats and carbs I intake vary but are within the recommendations I previously went through.
Goal 2: Have fruits/veggies with every meal.
This simply helps keep me full since fruits and veggies are often low in calories, and they help me minimize any micronutrient or fibre deficiencies.
Goal 3: Stick mostly to unprocessed foods while incorporating foods I personally enjoy.
This is vital for my overall well-being and adherence to the diet - which in fact will be the most important factor regarding your success with it!
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