What is the BEST Diet To Lose Weight?
As we are in full swing with the holiday season and with Chinese New Year just around the corner, no doubt many of you have been indulging in festive meals and are thinking of your New Year’s resolutions, and 2020 goals. With health and fitness being one of the major hot topics of conversation around this time of year – we thought we would answer this ever present question:
What is the BEST diet to lose weight?
Is it ‘paleo’? Is it ‘keto’? Is it a vegan diet? Is it a low carb diet?
While these diets do work for some people, I’m afraid that the answer is simply:
The best diet to lose weight, is the one YOU CAN STICK TO.
Now, this doesn’t mean just mindlessly eat what you want. The fundamentals of losing weight comes down to watching your total intake of food and beverages, and creating a slight calorie deficit. In simple terms; you need to burn more calories than you eat in order to lose weight. While being in a “Calorie deficit to lose weight” is true, it’s not the only thing that matters.
The quality of the food you eat will dictate your weight loss results.
The macronutrient value (i.e. the protein, fat, and carbohydrate make up of the food), as well as the micronutrient content of the food (i.e. the vitamins and minerals of the food) will also determine your overall results.
When people say they what to lose weight, most of the time what they really means is that they want to lose fat. Setting your diet up to lose as much fat as you can while retaining or even gaining LBM (Lean body mass) should be your focus.
Here are some tips to set up a diet that will get you RESULTS:
- Set up a calorie deficit 15-25% below your maintenance calories. This is a good start for most people. To find your maintenance calories, there are many online tools – try a few and seeing what the average is to give you a rough estimate.
- Track your weight daily, and measure this at the same time each day (first thing in the morning is usually best). Each week, see if you are losing weight on average and this will make it clear if you’re on track or need to make any adjustments.
- Set yourself a daily protein goal. This is going to ensure you retain more Lean Body Mass as you lose fat in a deficit. 1 gram of protein per pound of body weight is a good estimate for most people.
- You want to have enough heathy fats in your diet as these are important for cell function and hormonal regulation. 20-30% of your overall calories is a good ball park figure for how much fat you should be consuming each day.
- From there the rest of your remaining calories give you a bit more freedom you can eat higher carb or higher fat depending on your preference.
Adherence and consistency are the most important thing if you’re trying to get in shape so build a diet around how you like to eat and adjust it to fit your goals at anytime.
The Key Points for Setting Up Your Diet
1 Create a calorie deficit
2 Set a protein goal
3 Incorporate healthy fats
4 Rest of the calories to your preference
5 Make incremental adjustments and continue tracking your progress
The common theme that all diets have is that they keep you consistent with your nutrition habits, and they keep you in a calorie deficit. In order to ensure that you lose fat, rather than muscle, it is important to hit your protein target, and eat high quality foods.
Article by: Josh Peters