Now more than ever, nutritional information (especially online) is over-saturated. Everyone's an expert. One day you hear how low fat diets are the best, the next you see an article praising the benefits of low fat.
In my experience, different people have success with different diets. All of them can work, but genetic differences and individual preferences play a role. So, this article is not meant to say one diet is better than another. And it’s not to say you have to follow some protocol like paleo, keto, or become a vegetarian. Instead, my aim is to give you truth about how to lose weight, then allow you to fill in the rest of you nutrition plan with your individual preferences.
Create a Calorie Deficit
As much as I would like to believe that I could eat as much almond butter, coconut oil, and bacon as I’d like to with no fear of weight gain because it’s Paleo, that’s sadly not the case. The reason that people have success with different diets is due to the scientific fact that in any successful weight loss case study, the individual consistently burned more calories than they took in.
Having said that, I do think that some diets are better than others, but at the end of the day you have to create a consistent daily calorie deficit. There are countless resources to help you figure out how many calories you need online and if you are looking for a quick way to do that check out my previous article here (How To Count Calories and Macros). As detailed in the article, a good rule of thumb is:
Total Calories = Bodyweight (lbs) * 10-13
e.g. 200 lbs * 12 = 2,400 calories per day
Eat Lots of Protein
Once you have started tracking your calories and insuring a calorie deficit, the next step is to make sure you are eating enough protein. If you train at Trebel and regularly break down muscle through strength training in class, this is especially true. Eating adequate protein will not only help your recovery and strength, but it will also aid in fat loss. A good rule of thumb here is:
Protein = Lean Body Mass (or Target Bodyweight) * 1 g
e.g. 180 lbs * 1 g = 180 grams of protein per day
Fill In The Rest With Your Nutritional Preferences
The last piece, once a calorie deficit is created and protein needs are met, is to fill in the rest of your plan with your preferred nutritional program. If you want to fill in the rest of your calories (once protein is taken out, e.g. 2600 total calories - 180g*(4 cal/g) = 1,680 calories left for the day) with a low carb plan, go for it. If you enjoy carbohydrates more, that’s fine too. If you enjoy how you feel when eating a Paleo diet (my preferred way to eat) then eat Paleo but do so while also meeting you protein and caloric needs.
I hope this helps take some of the confusion and mysticism out of the nutrition world. At the end of the day...
Paleo diets work… because they create a calorie deficit.
Weight Watchers works… because they create a calorie deficit.
Low Carb works… because they create a calorie deficit.
I think I’ve made my point. Please reach out to you Primary Coach for more info on setting up a sustainable plan to achieve your goals.
Group Class Programming for Monday, April 16th, 2018: