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The simple guide to finding the best fat loss diet

Updated: Jan 3


fat loss

We are coming to the end of the year, we have all eaten to much, drunk to much and now we are ready to do something about it this January.


With every type of diet you could ever think of being advertised in front of us on social media and TV, how do we know which one is best for us?


Before you splash your Christmas cash and sign up to one, I thought I would give you a little explanation of how each of the most popular and well known diets work:


Weight Watchers

Some crazy point system thing, but for you to lose weight on it you must be in a calorie deficit.


Slimming World

Basically anything that tastes good and has high calories has 'Syns'🙏. You have to keep it under a certain number because......ummm....yeah....you do..... but if your lucky this may keep your overall calorie intake low, creating a calorie deficit to lose weight.


Slim Fast

Your calorie intake is controlled and restricted by shakes and as long as your actual meals aren't high in calories your will lose weight by creating a calorie deficit.


Cambridge Diet

Similar to slim fast but more expensive. Controlled calorie intake, giving you a calorie deficit.


Keto

Your carbohydrate intake is extremely reduced and often because of this you actually reduce your food intake and in turn create a calorie deficit.


Paleo

Basically avoiding anything processed, eating like a cave man and to achieve weight loss you need to be in a calorie deficit.


Intermittent Fasting

Skip breakfast, therefore this reduces your food intake, creating a calorie deficit.



So Tom what diet should I follow?

I am not saying that these diets are necessarily bad and some may even have other extra long term benefits for improving your health. However, what I am saying is no particular diet has magical powers over another for fat loss alone. Each of these diets may bring positive results while you are following them but they do not give you the freedom and education to continue once you stop.


I am sure you have spotted the common trend that makes each diet successful?

Yup you got it.....CALORIE DEFICIT


It comes down to science 🤓 energy in 🆚 energy out.


If you eat less calories then your body requires to maintain your current weight you will lose weight!


It has also been proven that weight loss alone can have an instant impact on improving your short term health.


This is why I get my clients to approach their nutrition and weight loss goals in 3 simple steps. making sure they are educated in what they are doing, why they are doing it and how they are going to maintain it!



3 simple steps to reduce body fat:

Step 1 - Track your calories

We now know that weight loss is all about creating a calorie deficit and the most accurate way to ensure that we are meeting this goal is by tracking are calories. It doesn't matter what we eat as long as we are in a deficit we will lose weight! Tracking your calories actually helps you make smarter choices because you become aware more of what you are eating and the nutritional value of it.


Step 2 - Increase protein intake

Research shows that a high protein intake helps reduce appetite, burn more calories and reduce muscle loss. Check out my article 'Why should I be eating more protein to lose weight?' for more information.


Step 3 - Increase nutrient dense foods

Eating a well balanced diet has way more benefits than just weight loss alone. You ensure that you are getting all your vitamins and minerals avoiding any chance of deficiency. This helps reduce the risk of developing chronic illnesses and health complications. A well balanced diet helps improve your immune system, brain power, energy levels, sleep quality and control body weight. Majority of healthier foods are less calorie dense therefore you are able to eat more and consume less calories.


Conclusion

Don't be fooled by fancy marketing and false promises, there is no super fat loss diet out there! To achieve your weight loss goals you need to consistently remain in a calorie deficit. To make this achievable it is important that you understand the process and not feel so restricted that all you want to do is give up. It is possible to still enjoy your favourite foods and lose weight. All you need to do is make sure you make this fit within your calorie goal.



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