There are plenty of diet books out there telling you how to lose weight but 90% of the time you can draw together common themes of each programme as to why they work. Now this is not to say every approach is healthy. Weight loss diets that focus upon weight reduction as opposed to fat reduction are two different things. One could be considered down sizing your fat burning potential while the other could be described as maintaining or at least improving your ability to resist fat storage. The following 4 points are part of the protocol we use with our clients.
1. A prolonged reduction in energy intake. Now this is contentious but intake has to drop for fat burning to occur. This can be lower fat or low carbohydrate or both but fundamentally something has to give. The other way of achieving this is increasing activity levels which overall is a healthier more productive method of creating a calorific deficit.
2. 2g/kg of bodyweight of protein consumption has efficacy with steady consistent fat loss. This is considerably more than your RDI’s of around 0.8g/kg of body weight. Most plans don’t go this high and commonly on any exlusion based diet where food groups are removed you see bounce backs in weight. This has been well reported in standard calorific reduction plans as favoured by most diet clubs.
3. Carbohydrate intake in and around activity. We tend to put carbohydrates in to peoples diets when they need them. With a large proportion of our clients training in the evening we need them to consume carbohydrates for recovery and to rebuild. Obviously if you are inactive then your necessity for carbohydrates as an energy source is reduced. It sort of blows apart the myth of no carbs after 6pm.
4. Shoot for health and cover your nutritional bases before looking to lose weight. If you don’t eat enough nutrient rich food you are unlikely to lose weight as the body will be under constant stress. We aim to clear up people’s health first. That means ticking the box on hydration first of all. Including a varied array of fruit and vegetables. Noticing if there are any negative effects associated with dairy or gluten consumption. Focusing on quality of food sources is the primary aim. After this we look at amounts and if necessary any supplementation.