Fitness experts dream up new diet fads aimed at fat loss almost as routinely as the sun rises and sets. Not only are the diets themselves scams, but the origins from which the come are scams themselves. More often than not, marketers who have done research on what people want to hear compile the diets. The marketers pay a recognizable fitness personality to endorse the ineffective product hoping that consumers will be attracted to their product. Unfortunately, this process has worked time and time again on millions of Americans.
In order to achieve maximum fat loss, there are certain core elements you MUST adhere to. No matter if they come from a pop-culture fitness icon or some guy down the block, the truth of the facts remain the same.
One never-false idea is that your diet must restrict your calorie intake to a number lower than that of what you burn each day. If you’re eating more than you’re burning, there’s simply no way to burn fat.
In the same breath, your diet must be conscious of the need to retain your lean muscle mass. The importance of maintaining your lean muscle mass cannot be overstated. Without it, you will gain back the weight you worked so hard at losing, notice a significant loss in strength, and look skinny and weak rather than lean and ripped.
Another truth in guaranteed fat loss is that your diet must be full of healthy, natural foods. There’s no such thing as a fat-loss diet that includes cookies, cake, soda, or processed foods. By healthy and natural, I mean foods like fruits, nuts, wild-caught proteins (they are significantly more lean), and vegetables. You have to be aware of any nutritional deficiencies your diet may include, and work them out immediately. You must get a fair share of your nutrients, or else you are compromising your diet.
Including healthy foods and eliminating unhealthy foods obviously go hand-in-hand. Remove processed foods and sugars, and stop drinking sweet beverages. Switch to clean water, and add lemon if you’re craving flavor. Make sure you aren’t overdoing your supplements. Limit your intake of these supplements to the essentials.
Fasting, the act of abstaining from food for a determined amount of time is a very effective technique to include in your diet. Notice I said fasting, and not starving. Fasting for 12 hours overnight, most of which you will be asleep for, will aid you in burning fat, building muscle, and improving your general health. Make sure you always have a bottle or glass of water by your side, because staying hydrated will curb your hunger and keep your mind and body sharp while you’re without food. Waiting for 1-2 hours after you wake up to eat breakfast is a good idea, because your body will be working to alleviate the hunger pains, a.k.a. burning fat.
What I’ve also found is that protein intake, while necessary, is way over-prioritized. I’ve noticed no negative change in my body since dropping my protein intake to one half of a gram per pound of body weight. To offset the loss in quantity, I upped my intake of fruits and vegetables, which made me feel more full while coursing my body into a state of continuous fat loss.
My last truism I offer you is to watch the amount of meals you eat, and control your portion size. How often you eat is up to you and what you’re comfortable with. Not every person can eat six small meals a day, nor can everyone eat three huge meals a day. Consider your portion size, calorie count (intake vs. what you burn), and practice fasting every now and then. You will notice substantial success and eliminate the possibility of failure.