when it comes to fat loss there's no doubt that your diet is the most important factor that you have to get right even if your training is on point and consistent you're simply not going to see the results you want without a proper nutrition strategy but this is where most people fail and I honestly don't blame them we're constantly overwhelmed with new diets that are supposedly the new best way to lose fat so what becomes extremely difficult to know which approach to take but the real truth is every single diet or dieting method out there works the exact same way they all achieve fat loss by causing you to eat at a caloric deficit meaning that you're eating less calories and you're burning every day research has proven time and time again that whether it's keto intermittent fasting and so on although these diets may each have certain psychological and physiological benefits none of these diets or methods have any special fat loss effect the instead work.
by making it easier for
you to eat less calories simply meaning that the best diet for fat loss is
really the one that you personally enjoy the most and will be most consistent
with however with that being said regardless of what approach you choose there
are a few factors that you need to get right in order to optimize your diet for fat loss and are mainly how many total calories protein
carbs and fats are consuming on a daily basis so as for your calorie intake if
you want to maximize fat loss while minimizing muscle loss then you have to pay
close attention to how many calories you're in taking research indicates that
this is best done with a moderate caloric deficit that enables you to lose
around 0.7 percent of your body weight per week which is around.
1 pound of weight loss
per week for most people in fact a more aggressive calorie deficit was actually
shown to hinder fat loss as opposed to accelerated and if you're unaware of
what your calorie intake should be a good starting point and something
recommended from a 2014 paper from Eric Helms and colleagues is to simply
multiply your body weight by 13 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 as for protein
it's the most important macro new you want to keep track of since research
As effective for fat
loss so in reality these two factors can be adjusted based on what kinds of
foods you enjoy but generally the literature recommends a fat intake of around 0.25 to 0.5 grams per pound of body weight from
healthy fats and then the rest of your calories minus your protein of course
coming from carbs research does also suggest that females might do better
sticking to the higher end of that fat range so that's something to keep in
mind as well now that you've learned the basics regarding setting up and
optimizing your diet for fat loss let's take a look at what a typical day of
eating for fat loss looks like for me so before we get started with the first
meal here are the main goals.
I try to achieve with my diet goal one is what I previously discussed and currently my main focus is to intake roughly 2,300 calories and around 165 grams of protein a day goal 2 is to help keep me full since fruits and veggies are often low in calories and they help me minimize any micronutrient or fiber deficiencies go 3 is a good idea for optimizing daily protein intake since as shown in Bradshaw in Fell's 2018 study in order to maximize muscle anabolism your daily protein intake should ideally be spread across a minimum of four meals throughout the day and goal four is just vital for my overall well-being and adherence to the diet so with that being said let's start with meal one so my breakfast usually consists of a smoothie with the following ingredients fruits and flax seed from my micronutrients fiber and omega-3 intake cashew milk since it's much lower in calories and dairy milk yet still provides calcium and vitamin D.
Whey isolate protein to contribute to my daily
protein intake and a few grams of cinnamon which helps add taste and has quite
a bit of research supporting its ability to improve insulin sensitivity and
with my smoothie I usually have rice cakes and the other half of the banana I preferred
this as my pre-workout meal since it consists of a fast digesting protein and
high glycemic index carbs which as explained in my previous video seems to be
ideal for performance based on the literature now as for your.
post-workout meal contrary to popular belief and as shown in this
2013 literature review on the topic consuming a meal immediately post-workout
doesn't seem to be very important if you've had a pre-workout meal with
sufficient protein but since you do ideally want to space out your protein
intake having another meal at least within a few hours after your workout would
be recommended I personally prefer keeping it simple with baked sweet potato
baked chicken breasts and a large salad on the side with low-calorie dressing
again simply stick into unprocessed foods that help contribute to my overall
micronutrient intake for the day throughout the day I usually have a few more
servings of various fruits and vegetables and a combination of black coffee and
green tea these are all quite low in calories.
it helped keep me full
until the next meal and the caffeine found in green tea and coffee is a natural
appetite suppressant and has actually been shown to increase your caloric
expenditure research from the Journal of Clinical.
Nutrition suggests that
a couple cups of coffee can lead to an additional 80 or so more calories burned
throughout the day and the fact that research also shows that caffeine may
increase fat usage by the body makes it something I'd recommend incorporating
in your if you enjoy it sushi is by far my favorite food so I tend to have it quite
often the great thing about knowing how much you should be eating is that
you're able to fit in foods that you enjoy without it affecting your progress
now aside from being a relatively low calorie high protein choice the salmon
helps provide the important omega-3 fatty acids DHA and EPA which have recently
been shown in a 20-18 literature review to possibly help with anabolic
signaling and muscle repair and growth so in taking a few servings of fish per
week and supplementing with Omega threes is something and highly recommend this
is something I'll typically have shortly before bed since
I personally enjoy going
to bed feeling full and it doesn't impact my sleep it's usually a combination
of eggs egg whites toast peanut butter topped with stevia sweetener and a salad
with zero calorie dressing and for those against eating this late the
literature has shown time and time again that eating carbs or even food in
general late at night will not contribute to fat gain given that you're still
staying at a caloric deficit something I do want to mention though is that for
very calorie dense foods like peanut butter I would highly recommend that you
take the time and effort to at least measure or even better way out how much
you're using several studies have shown that underreporting calories is a very
common reason why overweight individuals struggle to lose fat despite dieting
which is probably because it's so easy to do for example here's 300 calories
worth of peanut butter compared to 100 calories the difference is almost unnoticeable
if this can easily be the factor that's inhibiting your fat loss so if you have
any measuring tools I'd.
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