What to eat when you want to lose weight.
When it comes to weight loss, the most important factor is consuming fewer calories than you expend. When you consume fewer calories than you expend you will lose weight. A diet that allows you to lose weight best will be one were you can consume fewer calories and lose weight without much distress.
The biggest dictator of total bodyweight comes down to total caloric intake more than macronutrient ratios. The increase of calorie intake is more than sufficient to explain the current obesity epidemic, without looking to point the finger at things such as carbs, fast food, sugar, and fat.
There have been many studies with controlled settings that has compared several diets that composed of 15% protein, 15-85% carbohydrates, and 0-70% fat. The conclusion that is always drawn from these studies is that calorie restriction, not macronutrient ratios is the number one factor with weight loss.
In people suffering from insulin resistance or type-2 diabetes, there is little evidence to support controlled macronutrient ratios lead to a better weight loss. Caloric restriction, not macronutrient ratios, is the cause of weight loss. It has been noted that the weight being lost is better distributed when a high protein diet is consumed. Greater lean muscle mass was preserved with both women and men when a high protein diet is consumed. The same weight is lost regardless of caloric intake; however, the body chooses to lose fat, rather than muscle in a high protein diet.
In conclusion, to lose weight you must create a negative energy balance. You must consumer fewer calories than you expend.
But what about the magic of diets? They said I can lose 5kg in 7 days!
Can a diet outsmart caloric intake?!
Many diets work, as crazy as some may sound. This is mainly because they reduce calories.
There are diets that reduce your carbohydrate intake. The ketogenic diet is very high in fats, low in proteins, and very low in carbohydrates. The Atkins diet is high in fats, high in proteins, and very low in carbohydrates. The paleo diet is high in fats, high in proteins, and low in carbohydrates.
Fats and Proteins are digested far slower than carbohydrates and are far more satiating. Most diets suggest the consumption of low calorie dense foods that are high in fiber and water content. It has been shown that carbohydrates are involved in the synthesis of serotonin, which can cause cravings in some. This allows people on low-carb diets to lose weight because naturally they can eat less and avoid carbohydrate cravings leading to large binges. People on very-low-carb diets can also lose weight very quickly on the short term because the depletion of their glycogen stores leads to the excretion of bound water. That explains why two studies found that people on a low-carb diet had lost more weight than people on a low-fat diet after 6 months but not 12.
Finally, as mentioned earlier, to lose weight you must create a negative energy balance. Here at Vision we have figure out the right amount of carbohydrates, proteins, fats, and most importantly your caloric needs based on your goal, body type, activity level, and fat free mass to guarantee your result.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.