INTRODUCTION AND VARIOUS DIET TYPES
MECHANISMS FOR FAT LOSS AND MUSCLE PRESERVATION
DIET COMPOSITION AND INCREASING LEAN MUSCLE TISSUE
>>> RANGE OF EFFECTIVE APPROACHES FOR BODY COMPOSITION <<< PROTEIN, WEIGHT LOSS AND WEIGHT GAIN =================================== RANGE OF EFFECTIVE APPROACHES FOR BODY COMPOSITION! Team! I hope that you are enjoying this science corner series, and hope you’ve taken plenty from it so far. In this section I will be talking about various different diet types and essentially how to make the decision about your nutrition for success! In the first of this science corner series posts we talked about lots of different diet types: ‘Very Low Energy Diets, and Low energy Diets’ ‘Low Fat Diets’ ‘Low Carbohydrate Diets’ ‘Ketogenic Diets’ ‘High Protein Diets’ ‘Intermittent Fasting’ The vast majority of diets on the market today fall under one of these categories. The fact of the matter is, in the SHORT TERM, the majority of them work providing you stay consistent with the guidelines for 6 weeks or more. The only issue I have with a lot of these approaches, is that they are very much a short term quick fix approach in many cases Maintaining some of these approaches over a longer period of time can have negative effects on health and various other factors like energy levels during training. They very often have an end date, A point in time where realistically sustaining them over a longer (months and years) period of time is highly unlikely. SO, If you are at the early stages of your journey, pick an approach that works for you, one that can fit in and around your day to day life, whilst getting you the weight management and body composition goals. This can be slightly more swayed to a higher weight of weight loss if you wish, but at some point we have to think about sustainability, What are you going to do for the next 10+years?? Will you still be ‘low carb’ then? Will you have enough energy day to day when consuming a ‘low energy diet’? Everybody is completely different too, it’s important that we address this. Just because Trudy from your local class swears by cutting bread out, and how it has lead to crazy results… DOES NOT automatically qualify it as the best approach for you to take. You could reduce carbs by ‘cutting out bread’ and find it hard to concentrate at work, have crap energy levels during training, and potentially other factors like a poorer immune system. BUT… Work perfectly well for them, as they respond better to higher fat intakes than carbs for example. PERSONALLY SPEAKING: I like to use a loose framework that will work for 90% of people. It’s up to you if you follow this, or a more specific approach like the diets above… 1. Total cals need tracking in some way, ensuring you are in a deficit each week on average for weight loss. 2. Total Protein intakes need to be higher per day (LOTS of research about the benefits of higher protein in many, many areas), Ideally between 1.2 and 1.8g of protein multiplied by your body weight in kg. 3. The remainder of your calories can be split in accordance to personal preference between carbs and fats. 4. Portion of 5 a day – MINUMUM. Some countries consume 6/ 7/ 8+ portions daily remember, leading to waaaay more fibre, vitamins, minerals, and a lower density of energy in their daily diets. 5. Hydration – Minimum 2L water per day, likely 3L-4L as your training increases in duration/ intensity, or when training in hotter, more humid environments. 6. Treats fairly regularly (Again down to personal approach). More often than not this keeps us sane when losing weight. If 10% of our intakes or less are from poorer quality sources like takeaways, sweets, alcohol etc. this will keep you happier, feeling like you’re not really being restrictive at all! Therefore you will maintain it better over a much longer period of time. IF – however having 1 chocolate digestive leads to half a pack, or 1 glass of red leads to a bottle, then having a more restrictive approach may be a much better solution, and having a ‘Cheat Day’ every couple/few weeks instead where you can consume what you want. When it comes to weight loss, no matter WHAT approach you decide to take, you must be in a calorie deficit. This is something we simply cannot get away from. EVERY single successful weight loss strategy involves a calorie deficit bar none. How you achieve that deficit is completely up to you. The majority of people drive to work for example, but what car you pick for the journey is entirely up to you. Some prefer comfort, cruise control, some prefer speed and performance, some prefer great big tanks like me 😛 But in each and every case, providing you stay consistent with the advice and maintain a calorie deficit, they all take you from A to B so to speak. There will be plus points, you may for performance, stiffer suspension means better speed and handling, but the journey will be 100x more bumpy than the comfort car, which may take a little longer to get there, but there are no bumps along the way. One of the biggest factors to people’s success in losing weight is simply focusing on the long term. Making sure that you are as comfortable as possible, so you can maintain this process for a long time. You can be slightly more restrictive, this will get you ‘faster’ results, losing 2lb a week for example, but losing 0.5-1lb per week may ensure that you can do this for months and years if necessary without many hunger pangs etc. IN CONCLUSION >>>
What approach would you best fit? (Not your friend from your class, not aunty Karen, YOU!)
How will you make it as comfortable as possible?? (Can you stay comfortable whilst being more restrictive? OR would you go off the wagon every week due to hunger? Would sustainable results mean that you will get the finish line in comfort??
WELL worth thinking about it!