Now That You’ve Lost The Weight Which Diet Is Best
Yep, you’ve finally lost that muffin top, or most of it anyhow. So which diet approach should you follow to maintain that weight loss?
A group of researchers brought together some folks who, after achieving a 10% to 15% weight loss, were then put on one of 3 different maintenance diets: an isocaloric low-fat diet , low-glycemic index diet , and a very low-carbohydrate diet in random order, each for 4 weeks.
They looked at REE or resting energy expenditure in these subjects. Guess which diet was best at maintaining REE? In general, the very low carbohydrate diet was best, followed by the low-GI diet, and last and least, the low-fat diet. So in general, the lower carb diet wins again .
But a closer examination of the individual data points shows that there was a subset of people who did much better on the low-GI diet. And egad, there were even folks who did better on the low-fat diet! Dean Ornish must be smiling.
So what’s the bottom line?
Focus On The Way Your Clothes Fit More Than Reading A Scale
As you add muscle mass and lose fat, the reading on your bathroom scale maynot change much, but your pants will be looser. Thats a better mark ofprogress. Measured around, your waistline should be less than 35 inches ifyoure a woman or less than 40 inches if youre a man to reduce heart anddiabetes risks.
Two Different Diets That Are Not So Different After All
Get all that? Basically, the differences between groups were minimal. Yes, the low-fat group dropped their daily fat intake and the low-carb group dropped their daily carb intake. But both groups ended up taking in 500 to 600 calories less per day than they had before, and both lost the same average amount of weight over the course of a year. Those genetic and physical makeups didnt result in any differences either. The only measure that was different was that the LDL was significantly lower in the low-fat group, and the HDL was significantly higher in the low-carb group.
I love this study because it examined a realistic lifestyle change rather than just a fad diet. Both groups, after all, were labeled as healthy diets, and they were, because study investigators encouraged eating high-quality, nutritious whole foods, unlimited vegetables, and avoiding flours, sugars, bad fats, and processed foods. Everyone was encouraged to be physically active at a level most Americans are not. And this is a big one everyone had access to basic behavioral counseling aimed at reducing emotional eating.
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Meals Are Low In Calories
Most SlimFast meal replacement shakes and bars are around 180 calories, which is not enough to replace a meal.
If a person were to consume two meal replacements and three 100-calorie snacks per day, this equals around 660 calories from SlimFast products. This leaves around 540 calories for the sensible meal, which is 45% of your daily calories dedicated to one meal a day.
Ultimately, these meals may not provide sufficient calories and leave you feeling hungry throughout the day.
There are many downsides to the SlimFast diet: Its restrictive, low in calories, highly processed, and focuses on a one-size-fits-all approach.
The Effort And The Results
The optimal diet requires some effort because as a natural, precision is a lot more important than for an enhanced individual. You’ll need to calculate your calories, protein, carbs, and fat needs. You’ll need to weigh your food, and you’ll need to adjust your intake weekly.
But if you’re serious about optimizing your physique that’s what needs to be done. If you’re content with “good enough” then just wing it, but don’t be pissed off if the results are hit or miss.
Also Check: Rapid Weight Loss Diet Meal Plan
Where Should The Adjustments Come From
This is where people get confused: should you cut carbs, fats, or protein?
- Dont touch protein intake or youll die. Ok, you wont but leave protein as it is.
Carbs or fats?
This is going to be your call. But here are some suggestions:
- If youre following a higher carb diet, reduce carb intake. This reduction would be anywhere between 30 to 60 grams of carbs Aa If youre following a higher carb diet, dont let your fat intake drop below 15% of total calories because #health.
- If youre following a higher fat or ketogenic diet, reduce fat intake. There are 9 calories in a gram of fat, so the reduction would be anywhere between 10 to 30 grams of fat.
After your first adjustment, keep an eye on your weekly average weight, measurements, and progress photos. Wait 2-3 weeks, If things look like theyre stalling, make another 5-10% reduction.
The Blue Box of Read This Shit: if you want to learn more about how to track your progress, read point number 2 in this article.
Become A Fan Of Vinegar
Consume two teaspoons of vinegar with each meal it ramps up an enzyme that tells your body youre low on energy, so you burn more fat to recharge your batteries, Greger said. It has to be vinegar acetic acid not lemon juice or any other acid.
Never drink vinegar straight to avoid damage to your esophagus and tooth enamel, he warned. Instead, dilute it in water or drizzle it on a salad. Any kind of vinegar will do, though Greger prefers apple cider or balsamic because it has other beneficial nutrients in it.
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Eating Protein For Breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and
beverages rather than food.
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.
These foods are quick to digest, and they convert to glucose rapidly.
Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:
- whole-grain rice, bread, and pasta instead of the white versions
- fruit, nuts, and seeds instead of high-sugar snacks
- herb teas and fruit-infused water instead of high-sugar sodas
- smoothies with water or milk instead of fruit juice
Try Eating At A Certain Time
The concept of intermittent fasting is famous and time after time, its been debated for its positive and negatives. Intense restricting eating has its downsides, Resilient Nutritions nutritionist Dr Greg Potter says, but one good part is the time window it offers for eating.
Emphasising importance on when you eat is a good place to start, says Dr Potter, as when when people focus on when they eat, they tend to inadvertently improve what they eat.
The principle of targeted eating is basically limiting your intake of anything that contains calories to a period of 12 hours or less each day. And people will often use a so-called eating window of 8 to 10 hours. So maybe they start their first meal at 9am. And they finish their last meal at 7pm. And then outside of that time, they only drink water, and herbal teas.
When people do this, without even trying they tend to eat less. They lose a little bit of weight, slightly drop their blood pressure and fasting blood sugar levels.
And not only that, he says, the timing of this eating window – will naturally influence the food somebody eats.
So just focusing on the importance of diet timing, it can be really helpful. And I think that the probably the most important takeaway for people trying to lose weight. Its important to maintain a regular eating schedule.
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Cook More Meals At Home
Studies from Johns Hopkins University suggest that those who cook at home more often have a healthier diet overall. This, the research suggests, is because restaurant meals tend to contain higher amounts of sodium, saturate fats and more calories that the food you cook at home.
Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, says that as well as this, home cooking is likely to use fresher ingredients and gives people the chance to incorporate more vegetables and natural ingredients in their diet.
This cuts out a lot of trans fats, preservatives and other unhealthy ingredients that are contained in processed foods, he says. Enjoying a meal that you have cooked from scratch can also make you feel a sense of accomplishment. This can boost your mental health and encourage you to exercise more frequently too, which is one of the most obvious ways to lose weight.
Total Calories/macros For The Day: 2300 Calories
So thats pretty much what a day of eating for fat loss looks like for me. Hopefully this provides you with some insight as to how to approach and optimize your diet for fat loss. The key is to incorporate foods you personally enjoy eating in order to create the diet that you can adhere to the best.
And for those looking for a complete step-by-step program that uses science to show you how to properly eat AND train week after week to transform your body in the most efficient and injury-free way possible, then:
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Apple Cider Vinegar Diet
Proponents of this increasingly popular diet approach believe that consuming apple cider vinegar essentially fermented apple cider will help with both weight loss and blood sugar control.
Although there are studies showing benefits of adding apple cider vinegar to your diet, theres not enough evidence to show that consuming it on a daily basis promotes weight loss, says Asche. It is also highly acidic, which could cause irritation in some people, especially if consumed without being diluted or in large amounts.
What Should You Eat
Now you know how much you should be eating, but youre probably staring at these numbers and wondering: What the hell do I eat?
More on that in a second, but first: lets quickly address two common dietary locutions.
1. Just eat clean: The problem with this line of thinking is that it creates a black and white, good and bad, neurotic mentality toward food. You should eat clean while avoiding junk . But the truth is that no food is inherently bad. Do some foods have more of a likelihood to be bad? Sure.
Hyperpalatable foods fall under this category. But, trigger foods can vary from person to person. What triggers one person to overeat will differ from somebody else. If you find you can stop eating at one or two slices of pizza but cant control yourself around chocolate, does it make sense to avoid pizza? Of course not.
2. If It Fits Your Macros: This is the polar opposite of the eat clean maxim. Eat whatever you like as long as it fits your macros. While the intent behind this message was to prevent the neurotic mentality of clean eating, people bastardised the term and began eating all sorts of junk and weird food combinations to hit their macros.
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Is Slimfast Effective For Weight Loss
If followed properly, the SlimFast diet can be an effective way to lose weight.
It works by reducing your calorie intake to create a calorie deficit, which is when you expend more calories than you consume.
If followed correctly, you would only consume around 1,200 calories per day on the program. Considering the average, moderately active female needs around 2,000 calories per day, this means youll have at least an 800 calorie deficit .
Furthermore, as SlimFast recommends around 1,600 calories per day for men, the calorie deficit could be between 8001,400 calories per day .
There have been a number of older studies on SlimFast, which suggest SlimFast products may support meaningful weight loss. Most studies on SlimFast are older, which may be due to the growing trend toward programs that promote sustainable weight loss .
For example, a 2006 study evaluated the effectiveness of four popular diet plans, including SlimFast, over the course of 6 months in 293 people with a BMI between 27 and 40 .
The study found that those in the SlimFast group lost an average of 10.5 pounds , or 4.9% of their body weight after 6 months .
Additionally, those who stuck with the SlimFast Diet for 12 months lost an average of 10.6 pounds , while those in the control group gained 1.3 pounds .
One review from 2015 reported a high risk of bias for many SlimFast studies, as several of these studies were funded by SlimFast .
There are some benefits to the SlimFast diet.
What Foods Flatten Your Stomach Fast
There are no magic foods to make your tummy fat disappear in an instant.
But thats not to say some foods have a nutrient composition thatll help aid in weight loss and fat loss around the belly.
These are the types of food to add to your overall health. First, youll lose water weight. Then the fat starts to burn.
Research shows certain foods have special belly-fat-burning benefits.
Some notable ones include artichokes, whole grains, kefir, green tea, eggs, and legumes.
Peanuts are also high in magnesium and linoleic acid.
You also want foods high in monounsaturated fatty acids, MUFA, such as pistachios and soybean oil.
Polyunsaturated fats include flaxseed.
These foods are rich in nutrients like protein, fiber, and essential vitamins.
They also help digestion and appetite suppression, bringing satiety thatll help manage your food intake in a healthy way.
Together, they bring effectiveness in combating weight gain.
Adding these fat-burning foods to your daily meal plan is one of the fastest and effortless ways to shrink fat cells and decrease waist circumference.
While there are many to pick from, lets focus on the top superfoods that bring the most benefits.
Avocados are full of good-for-you nutrients that are kind to your waistline.
Theyre loaded with fiber, adiponectin, and heart-healthy monounsaturated fats .
These healthy fats can help lower LDL levels that cause high cholesterol and boost metabolism but can be high in glucose.
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What Is The Best Diet For Weight Loss
There are almost unlimited weight-loss diets out there claiming they can help you finally lose those unwanted pounds. You have likely heard of popular diets such as the South Beach diet, a ketogenic or keto diet, Weight Watchers, or the paleo diet. So which one is the best for you?
There really is no best diet for weight loss as they often restrict certain food groups, says Jenna Del Borrello, MS, RDN, CDN, a dietitian at The Dietitian Group in Brooklyn. The best diet for weight loss is what works best and is realistic and sustainable.
Jacob Mey, RDN, Ph.D., agrees that sustainability should be the goal. The data is clear: Short-term diets are ineffective for losing weight and keeping it off, Mey says. Struggling with your daily food choices or eliminating your favorite foods just doesnt work long-term.
While popular high protein, low-carb diets may lead to initial weight loss, rarely do these programs provide sustainable weight loss. Fad diets are typically restrictive, which can lead to diet burn out. Even people with the best willpower struggle to cut out their favorite unhealthy foods forever. Whether it be carbohydrates, desserts, processed foods, or whatever your guilty pleasure, moderation of these calories is the key for sustainable weight loss. To lose weight, you simply need to burn more calories than you eat, which does not mean you must cut out foods entirely.
What You Eat Will Also Be Influenced By Your Goal And Personality Type
If youre a Restrictor personality type: While no foods should be off-limits, some foods should be limited. For the restrictor personality type, foods you have trouble controlling yourself around should be kept out of the house. The more the temptation is there, the more likely you are to break down and overeat. This becomes even more important when youre dieting and hunger and cravings are at an all-time high.
If youre in a caloric deficit: youll be better off choosing foods that are low in energy density and high in nutrient density. These foods will help keep you full when calories are low. Energy-dense foods like cereal, chocolate bars, ice cream, Pop-Tarts, etc. are less filling and thus less satiating. This is why you can eat a chocolate bar and be hungry again ten minutes later, while a calorically comparable meal filled with protein and veggies will keep you fuller for longer.
Some people dont want to fit in tiny amounts of treats on a daily basis, and would rather have a day on the weekend where they can consume more calories. This is totally fine.
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While There Isnt One Best Way To Eat Heres A General Guideline:
70-80% of your diet should consist of whole, nutrient-rich foods and the remaining 20-30% can be filled with whatever you want.
Dont be a militant dietary fuck nut running around telling people certain foods are good and certain foods are bad this isnt nursery, youre not getting sent to the naughty chair because you ate a slice of pizza. Fuck, man, chill. But, at the same time, you shouldnt be eating like a 10-year old let loose in Willy Wonkas factory.
I want to believe most of you have some semblance of what healthy foods are, but if you dont please refer to the image below. Youll see some foods should be limited while other foods should make up the bulk of your diet.
So the next time youre wondering what to eat, just use the 80/20 rule. Aa read more about setting up a successful diet here
Eat this most of the time: Wholegrains Healthy fats like olive oil, nuts, avocado etc.
Eat this less of the timeHeavily processed foods like cake, candy, cereal, etc. You know what foods Im talking about.