Weight loss is always a result of
energy balance, this is just science…..
Energy in < Energy out = weight
loss.
Energy in > Energy out = weight
gain.
Energy in = Energy out = no change
in weight.
This is thermodynamics and it
applies to everyone. Every diet on the planet works in exactly the same way –
they change the energy balance equation to cause weight loss, they do this by
creating a caloric deficit, as this is the ONLY way to lose body fat.
Take the “low carb” diet for
example, it aims to reduce overall calorie intake by restricting the intake of
carbs because removing carbs from your diet will slash your calories.
We also have the “Paleo” diet
that demonises “processed” food – a significant portion of a typical western
diet is “processed” therefore eliminating this food group will result in a
large calorie reduction.
“Weight Watchers” employs portion
control in an effort to create the desired calorie deficit. It seems there’s a
trend here.
The take-home message is don’t make
dieting any harder for yourself than it already is.
When you look past the marketing and
the hype, ALL diets work in exactly the same way. Some diets just place
unnecessary restrictions in the hope that it will create that all-important
calorie deficit.
- 2-4 meals a day
- Use your palm as a
portion measure.
- 1 portion of protein
(meat/eggs/greek yoghurt/fish etc) each meal.
- 1 portion of carbs
(bread/rice/pasta/breakfast cereal/beans/oats etc) each meal.
- 1 portion of veg (any
veg at all) each meal.
- 0.5 x portions of
fats (cheese/nut butters/oils/nuts) each meal.
- 2 snacks per day –
fruit and/or protein bars make great snacks.
I recommend most clients do this in
conjunction with tracking their food and drink intake using a calorie tracking
app such as “My Fitness Pal” or my own app “Harry Smith Fitness”.
This way, over time you’ll see the
relationship between your caloric intake and your bodyweight/body fat levels
and can make minor adjustments dependent on your goals.
If you fancy some naughty food just
have it! Track it in the app and work around it.
Flexibility is key to sustainability
and sustainability is key to success. There’s no need to overcomplicate it.
Sources:
Harry Smith
http://www.independent.co.uk/life-style/lose-weight-without-restrictions-diet-energy-in-out-meal-plan-track-eating-a7762706.html#gallery
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