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.
But, there’s an easier way; a way that doesn’t involve
restriction.
- 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.
