What Is THE BEST Nutritional Approach For Losing Body Fat?
THIS MIGHT BE HARD TO HEAR!
(Maybe harder to read since it’s a long one, but - and I’m biased…it’s a good one!).
As a fitness coach, ne of the MOST COMMON questions I get is “What’s the BEST WAY to lose body fat”? Usually with the implication of “…FAST” added somewhere in there
There is so much information out there and what rises to the top is usually NOISE that’s relevant to some but not others and even then, during specific circumstances…
One-by-one, and in no particular order, here are a few of the past few years greatest hits - and they’re guaranteed to come right back around dressed in new marketing phrases over, and over.
The Ketogenic (aka KETO) Approach
For the past almost decade, maybe more if you’re on the forefront of fitness, the keto diet has been a super hot trend.
Super low carbs, super high fats, moderate to low protein intake. Unfortunately, it’s usually embraced because someone knows someone (who may know someone) who got great results on an ultra low-carb diet
Maybe even tried it themselves and lost some weight…
I guarantee that most of these scenarios ended with REBOUND! Likely a HARD REBOUND as carbs and particularly processed sugars made a grand re-emergence!
As Much CARDIO As Possible
The temptation is REAL to assume that more OUTPUT = more weight lost…
Quite true to an extent, but you’ll NEVER out run, walk, swim, jog, HIIT-class a poor diet - sorry (not sorry actually - saying this is for your own benefit)
Cardio is a tool. Used wisely and sparingly can give us all a push - BUT should be used mostly for the health benefits beyond fat loss. After all, we need a healthy heart for the rest of our lives…literally
The Iconic “If It Fits Your Macros” (affectionately, IIFYM)
Maybe THE MOST ATTRACTIVE of the crazes, and I think this one will be around FOREVER. What’s not to love? Come up with a target for your calorie intake, protein, carbs and fats, and just GO FOR IT
Pizza, ice cream, cake, cookies, “mystery microwavables” vs organic produce, whole grains, grass fed and free-range, wild animal meats, dairy…somehow all created equal
I mean hey, why not - surely 1,000 calories of jet fuel and 1,000 calories of Fram-raised home-cooked meals for a day will yield the same benefits for your health, right?
Sorry, I’ve been hit by a bolt of sarcasm
Intermittent Fasting (Aka “IF”…not to be confused with THE “IF” of Inspired Fitness mind you)
With so many different flavors of intermittent fasting (whole day fasts, alternating day fasts, multi-day fasts followed by ad libitum consumption, time restricted feeding for 4, 8, or some other number of hours/day), I’ll keep things simple and talk only about time-restricted feeding and assume n 8 hour feeding window and 16 hour daily fast…this after all is the most common approach out there in the industry).
Ok, here I see some appeal and benefit, skip a meal, meals, restrict your “feeding window” to a particular timeframe…fair enough
A good idea? Not if you have a generally high set point for daily stress aka are “sympathetically dominant” (yes, guilty as charged - I’m a work in progress!!)
Easy - once you’ve gotten past the first week or so and have a defined (sort) period of time.
Paleo
I’m a “meatatarian”, so I see the appeal..…
But let’s be honest, the premise and shiny talking points about eating as or Paleolithic ancestors did is a bit of madness that ignores the evolution between then and now.
That aside, this is also a pretty restrictive way to live, and is generally unsustainable, notwithstanding the clear advantages of a diet high in protein, fruit and vegetables - elimination of other foods and the generally higher caloric content of the fat sources in particular that play a prominent role here (and clearly in the keto approach), you could easily find yourself over consuming calories
Complete Restriction!
Aaah yes, the ONE thing that it boils down to much of the time.
Banishing specific foods from your life forever (the version of forever that ends when your willpower does, that is).
Another hallmark approach of the forever dieter…restriction, weight loss, complete willpower breakdown weeklong binge, willpower replenishment and feelings of guilt and back to the start we go
Don’t get me wrong, I completely understand.
There’s a FINE LINE between this restriction and gradually exercising increasing levels of restraint.
The medical “start low and go slow” mantra is JUST TOO MUCH though for our NEED for IMMEDIATE GRATIFICATION.
“MUST. LOSE. 10LBS. NOW” our brains tell us as we forget that it took 12 months to gain those 10
Ok, enough cynicism for one post! 🤦🏽♂️
As you can probably tell by now, ANY OF THESE CAN WORK for a GIVEN PERSON for a GIVEN PERIOD OF TIME
BUT for ONLY ONE REASON!
THEY ALL focus on once ABSOLUTE REQUIREMENT - A CALORIE DEFICIT!!
💥That right there is the CENTRAL NEED for all fat loss!!💥
But specific strategy is “right” FOR YOU “right now” DEPENDS ON YOU, (AS LONG AS a CALORIE DEFICIT Is at the CENTER of your plan)
What will “work” for you LONG TERM will be putting in the HARD work of CONSISTENTLY incorporating NEW HABITS to define your LIFESTYLE
The changes won’t happen OVERNIGHT (yes, you’ll lose a number of lbs in the first few weeks, usually as you become less inflamed), but BE PATIENTLY PERSISTENT!
Now…LET’S HAVE SOME FUN! Which of these have YOU TRIED in the PAST?! BE HONEST and comment below! 👇🏼
(I admit, I’ve tried Keto and Intermittent Fasting - both produced results, neither was sustainable for me).