In the quest for fat reduction through nutrition planning and manipulation, a basic principle commonly overlooked is the need to achieve a net calorie reduction.
What this means in its most simplistic term, is you need to consume fewer calories through food and beverage than you expend through metabolism, movement, and digestion.
How you achieve this is irrelevant. Whether you choose to adopt a 5:2 diet, Paleo Diet, Atkins diet, Intermittent Fasting, Vegetarian, Vegan, Keto diet or Feb Fast it does not matter. The goal for fat reduction and weight loss through nutrition manipulation should centre around achieving a calorie deficit.
A few things worth noting…
- Success in adopting one of the above diets generally occurs because we are restricting one or more of the major macronutrients that greatly contribute to calorie intake (Carbohydrates, Fats, Protein or Alcohol).
- If you have been a chronic under eater and struggle to lose body fat, your first step in achieving fat loss may not initially be suited to a further reduction in calories.
- Weight loss and weight gain alone is a poor indicator of fat change. A body composition analysis is the best way to determine the nature of change in fat and muscle mass (link to body composition page)
- Dieting consistency always beats dieting intensity over time so learn some good and achievable habits and stick to them and make them part of your regular healthy eating plan.
- Be patient. Fat loss is not linear. At times there may be some plateaus and stagnation before noticeable change kicks in.
- You don’t have to count calories to ensure a calorie deficit, but it does help to ensure accuracy and accountability.
- You can lose fat and be healthy and content at the same time though do expect to feel some discomfort as you create your new norm in lifestyle and body composition.
- It is still possible to gain fat whilst on one of these diets if the total calorie content is too high!
