My clients often come to me with confusion about how to lose weight. With all of the different types of diet out there it’s no wonder that people are all confused about fat loss!
Keto, Vegan, The Mediterranean Diet, High Carb – Low Fat, Intermittent Fasting. All are touted by book authors and weight loss gurus as the “Holy Grail” of Fat Loss! The one true way to achieve the body of your dreams.
In reality, the reason why any diet works for weight loss loss is universal!
How to Lose Weight: Rule 1 – Energy Balance
There is no getting around this, it doesn’t matter what type of diet you try; and it doesn’t matter what food groups you exclude. The ONLY reason you will ever experience weight loss is if you are in an energy deficit (you burn more calories than you consume).
Vegan, Paleo, Keto, Mediterranean Diet or Cabbage Soup! It’s all about energy balance.
So, if you tried a diet and didn’t lose weight, you weren’t in a caloric deficit; and if you did experience weight loss, you were!
A full scientific meta-analysis showed that it doesn’t matter if it’s a low carbohydrate or low fat diet, they are about as good as each other for Fat Loss
Rule 2 – Adherence
The best diet is the one you can stick to!
If you have to starve yourself & exclude whole food groups (or if you feel like vomiting at the thought of your next meal), then the weight loss plan you are on is destined to fail.
If you have to rely on pure willpower to stay on it, you will eventually fall off the wagon and gain any weight you lost back again (plus some extra) quicker than you can say “hand me the butter”!
Chose a lifestyle change rather than a short term diet. Make long term, permanent changes to your eating habits; which means long term changes to your body!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530364/ (does dieting make you fat?)
Rule 3 – Adequate Protein Intake
A caloric deficit will lead to weight loss, but a caloric deficit with adequate protein will lead to fat loss. So whatever kind of plan you are following, if you don’t get enough protein you will lose lean body mass (LBM) as well as fat and this could lead to metabolic slowdown!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3629809/ (effects of dietary protein on the composition of weight loss)