FAT LOSS:
The Definitive Guide
This is the complete guide to Fat Loss (AKA Weight Loss) online.
This guide is for you if:
- You feel like you're out of shape and need to focus on getting fit.
- You are looking to attain the remarkable body shape like your favorite celebrity.
- You always work hard to keep up your fitness, but you just don’t seem to be seeing the results that you want.
- You are continually attempting to reach your fitness goals but have been unsuccessful thus far.
- People are always body-shaming you.
- You think you are unfit from birth, and that’s your destiny.
- You set a new year resolution at the end of every year, but you never achieve it.
- You feel like you’re too old to be fit and healthy.
- You have been trying various weight loss products as advertised on television, but find that none of them have been successful for you.
- You hold your breath while taking a photo so that your stomach is sucked inside.
- You use a fake jawline filter to take a selfie of yourself.
- You think you have to give up your favorite dish to get fit.
This expert-written guide will teach you everything you need to know about getting fit, from fat loss fundamentals to designing your diet to setting up your workout schedule.
So if you are looking for the right path for your fat loss journey, you’ll love this guide.
Let’s dive right in.
CHAPTER 1:
The Wrong Way To Get Fit
In this chapter, we will first talk about the most popular but wrong way of getting fit, followed by most people.
Then, we’ll cover the right way to get fit and compare it with the wrong way.
And by the end of the chapter, you will understand which of the two we should focus on.
So if you are just getting started with your fitness journey, this chapter is for you.
Let’s jump right in.
Weight Loss: Is It The Best Choice For Optimal Fitness?
What do you think? Is weight loss the most efficient way to become physically fit?
From my perspective, I do not believe it is the best way to attain physical fitness; in fact, I consider it to be completely useless.
I am aware that you may be looking to shed some pounds as part of a health journey, however, I want to apologize for not approving weight loss as the ideal way to get physically fit.
Fact: Weight loss is not an ideal way to get physically fit.
I know you’re probably thinking I’m crazy and you’re confused by this statement given that most of us are led to believe that weight loss is the key to becoming physically fit. But trust me, I need to break away from the traditional narrative right now so that there’s no chance of any misunderstanding.
I guarantee, at the completion of this chapter, you will comprehend the appropriate approach to physical fitness. And, in the future, you remain mindful of the pitfalls many people make while on their fitness journey – such as giving up too easily – which can lead to an unfavorable result.
Nevertheless, before doing so it is essential to understand why individuals habitually emphasize weight loss and inevitably fail when pursuing a fitness program.
Let’s get started.
The Manifestations of an Unfit Body:
Have you ever experienced the positive motivation of your inner voice encouraging you to take a further step towards achieving your fitness goals?
It’s totally normal – every unfit person goes through this.
As soon as you realize that you’re no longer in shape and things have gone too far, the intuition to work out and get healthy kicks in. Sadly, this usually happens when you start getting several signs of being physically unfit in most cases. These signs can either be externally visible or physiological.
Externally Visible Signs:
Physical fitness affects more than just our body’s internal functioning. It can easily be seen on the outside as well, making it an important part of overall health and well-being.
The visible signs may include:
Obesity: Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health. It is defined as having an excessive amount of body fat in relation to lean body mass.
Labored Breathing: Labored breathing occurs when a person has difficulty inhaling or exhaling. Symptoms of labored breathing include shortness of breath even when resting, wheezing or gasping for air during physical activity, chest tightness and pain, coughing with mucus production, feeling tired easily and difficulty speaking.
Low Stamina: Low stamina is an umbrella term used to describe a decrease in physical or mental energy. Low stamina can have a profound impact on an individual’s overall quality of life and ability to participate in normal daily activities like grocery shopping or walking around the block.
Muscle Weakness: Muscle weakness is a decrease in the strength of a person’s muscles. The most common symptom of muscle weakness is an inability to perform normal activities such as lifting objects, walking or climbing stairs. In some cases, people may experience muscular twitching and cramping in addition to the general lack of strength.
Mood Swings: Mood swings are extreme and abrupt shifts in one’s emotional state. Defined as a sudden and often extreme change in mood, these changes can be hard to cope with, but they don’t have to control your life. Mood swings can have physical, emotional and social impacts on a person’s life.
Changes in Skin Appearance: Excess weight can cause problems such as poor circulation, which can leave the skin looking pale or blotchy. It can also cause sagging or wrinkles due to stretching of the skin from excessive fat accumulation. Additionally, hormonal changes caused by obesity can create breakouts on the face and body as well as dryness and other conditions that affect one’s complexion.
Physiological Signs:
And physiological signals may consist of irritability, insomnia, high blood pressure, diabetes, heart disease, malaise, or increased resting heart rate.
Irritability: Irritability is an emotional state that is characterized by a feeling of being easily frustrated or annoyed and can manifest in both physical and verbal responses. People who are frequently irritable may have difficulty controlling their emotions or behavior as they respond to situations.
Insomnia: Insomnia is a sleep disorder that can have serious consequences for one’s health, both physically and mentally. People who suffer from insomnia experience difficulty falling asleep and staying asleep throughout the night, often resulting in significant daytime fatigue and lack of concentration.
High Blood Pressure: High blood pressure, also known as hypertension, is a serious medical condition that can have dangerous consequences for our health. Hypertension occurs when the force of blood pushing against the artery walls is too high, resulting in a higher-than-normal heart rate.
Diabetes: Diabetes is a chronic disease that occurs when the body has difficulty producing or using insulin, which is a hormone in the body responsible for controlling blood sugar levels.
Heart Diseases: An unhealthy lifestyle can lead to an increase in heart disease worldwide. Being overweight or obese increases the risk of suffering from cardiovascular diseases such as congestive heart failure, angina (chest pain), arrhythmia (irregular heartbeat) and even sudden cardiac arrest.
Malaise: Malaise is an all-too-common feeling of being unwell or discontent with life. Symptoms vary from person to person but might include a lack of motivation or interest in activities previously enjoyed, difficulty concentrating or sleeping well, changes in appetite and overall feelings of apathy or helplessness.
Increased Resting Heart Rate: Being physically unfit can cause an increase in resting heart rate (RHR). This is due to the extra weight causing increased strain on the heart and circulatory system, forcing it to work harder at rest just to maintain normal bodily functions.
All of sudden, when these indications begin to manifest themselves, you comprehend that it is a result of your physical health. Although you may not previously have recognized the importance of your physical fitness, you do now. And, now when you’re out of shape, riddled with diseases, and feeling down, one potential solution that comes to mind is weight loss.
Before you take further action, I must caution you that attempting to pursue weight loss for the sake of health and physical fitness is one of the direst errors you could make. It is highly likely that you will experience regret in the future.
But, why?
“Well, when it comes to achieving a fit lifestyle, starting your journey with the intention of weight loss is like trying to get from point A to point B with a pair of broken slippers. While travelling with your broken slippers, you will face innumerable problems- from falls due to slippery soles and painful pokes from thorns along the way to exhaustion initiated by a long road ahead. Not only that but even if you persevere through each obstacle thrown at you, there is still no guarantee that you will ever reach your desired destination no matter how hard you try.”
So, if weight loss is the wrong approach, what’s the right one?
Well, you’re in for a treat! I’m going to tell you the most important thing to focus on when it comes to getting into great shape. Let’s dive right in.
Forget Popularity: The Best Things Are Outside the Mainstream:
You know what’s so exciting? When someone decides to get fit!
It is truly inspiring when someone chooses to work on becoming a better version of themselves, however, it can be somewhat disheartening when they prioritize weight loss over other aspects of physical fitness.
Everywhere you look, whether it’s in the media, in a magazine, asking someone for advice or just browsing online – all you hear is that weight loss should be your top priority when it comes to trying to stay in shape.
And, it is a natural part of human psychology to tend to believe what we hear most often, particularly when it appears that everyone is offering the same opinion!
For example, we have been taught since we were young that there are different ‘taste zones’ in our tongues. During our lessons in school, we were taught that the front part of our tongue discerns sweet flavors, the sides detect salty and sour tastes, and the back identifies bitter notes.
However, did you know that what you learned about the tongue map in school is incorrect?
“It turns out, the human tongue does not contain specific regions for tasting sweet, sour, salty and bitter tastes. Taste buds are capable of detecting all five primary tastes—sweet, sour, salty, bitter and umami—regardless of where they are located on the tongue.
It has been noted that there may be slight variations in the taste sensitivity of different areas on the tongue, which could potentially be attributed to genetic factors. However, regardless of individual differences in tastebud sensitivity or anatomy, humans have a consistent sense of taste across their tongues.”
Well, that’s exactly what we do with a lot of things that are actually wrong. We often adopt opinions, beliefs, and understandings that are incorrect due to the messages we receive from our peers and society. We take into account what is said around us without properly verifying it first.
We’re so gullible!
It seems that the focus within the fitness industry is centered around weight loss. The terms ‘weight loss’ and ‘getting in shape’ are often confused to mean the same thing, but weight loss should not be considered a reliable method of physical fitness.
Weight loss is the absolute worst way to get fit. Sadly, worst but popular!
It is indeed accurate that the most popular things are not always the best and the best things are not always popular. But that’s okay because eventually the right things become popular and that’s what counts!
So are you ready to help make that right thing popular? Let’s get started!
Losing Fat - Not Weight!
For too long, “weight loss” has been the only way to describe health and fitness results. We often hear people talk about how they want to lose weight or get rid of excess pounds. However, what is often neglected in these conversations is the importance of fat loss — not just weight loss — when it comes to achieving true health and wellness goals.
Absolutely! Achieving a physically fit lifestyle isn’t just about weight loss, it’s even better: fat loss!
Many individuals hold to the perception that the terms “fat loss” and “weight loss” can be used interchangeably; however, this is an unsubstantiated belief. It is essential to comprehend the distinction between fat loss and weight loss, as not doing so could potentially lead to several errors regarding your fitness journey.
Fact: If someone expresses a desire to lose weight, it is important to note that they are likely referring to reducing their body fat -- not just weight in general.
In order to achieve better physical health, strength and fitness, it is important to prioritize fat loss over weight loss. Fat loss involves reducing the amount of body fat that one has while weight loss focuses simply on decreasing the number on the scale.
Are you still struggling to differentiate between fat loss and weight loss? Here is a detailed explanation of the difference.
Fat Loss Vs Weight Loss:
Weight loss and fat loss are two terms often used interchangeably, but they have different meanings. In simple terms, weight loss is about reducing your overall weight, while fat loss is about reducing the amount of fat in your body. The key difference between them lies in the approach taken to achieve it.
Fact: While it may be commonly thought that "fat loss" and "weight loss" are synonymous, in reality, this is not the case.
When attempting to lose weight, the end goal is to get a lighter number on the scale. On the other hand, when trying to lose fat specifically, it’s more about getting better physical health, strength, fitness, and improving muscle tone.
To understand the difference between fat loss and weight loss, we must first understand body weight.
Body Weight:
Your weight is made up of two components: your fat mass and your lean body mass. Fat mass is the total amount of fat in your body and lean body mass is the rest of the things that are not fat, such as your muscles, bones, organs, blood, glycogen, water and many others.
Let’s assume for a while that you know nothing about Fat Loss. So, if your goal is weight loss then you can accomplish it in the following manner:
1. Bone Reduction:
Did you know that there are 206 bones in your body? Your bone mass takes up about 14% of your total body weight, and it reaches its peak density around the age of 21.
And, by removing half the bones from your body, you can easily reduce your weight by 5 to 6 kg! Isn’t that amazing?
But, wait! wait!
You actually can’t do this! It’s not practically possible. But if you’re thinking of finding a way, be careful!
Bones are one of the essential parts of your body! They protect and support your internal organs, help you move, and keep your body upright. Plus, bones play a role in how you grow and develop!
Anyway, why would anyone put themselves at risk of cutting a bone to lose weight? It just doesn’t make any sense! So this method is definitely not accurate or effective!
2. Blood Reduction:
The average human has about 5 litres of blood, which makes up about 8% of the body weight.
Donating blood is a great act. When you donate blood, you’re giving up almost 500 milliliters of fluid! But don’t worry- your body REPLACES this volume within just 24 to 48 hours. So there’s NO WAY you can lose weight by donating blood!
So, this option doesn’t work at all either! Womp womp.
3. Water Reduction:
Did you know that your weight can vary by several pounds in a single day because of the water levels in your body?
It’s possible to reduce water from the body, and some people do it to achieve their goals! Like, most MMA fighters engage in weight manipulation; they try to rapidly lose water weight a few pounds in order to make the weight class limit. Apart from this, Celebrities also lose a ton of water weight during photoshoots so they can look their best for the cameras.
But they only do it for a little while!
If you try to reduce water from your body for too long, you might experience some serious problems like dizziness, gout, difficulty getting an erection, muscle cramps, heart palpitations, higher blood sugar, dehydration, and unbalanced electrolytes!
So, losing such weight is pointless if you don’t feel good and healthy about yourself!
So, this option is not right for you either!
4. Muscles Reduction:
I can’t believe how many times I’ve heard people say that they don’t want muscles! They think that if they get muscles, they’ll start looking like a bodybuilder – huge and bulky.
If you too, really think so, then stop. You’re wrong – absolutely wrong!
Muscles are really, really important for many reasons- don’t lose them!
Muscles help you move, they help you stay healthy, and they make you look good. You use them to do everyday activities like walking, running, and lifting things. Muscles help keep your bones strong and your blood flowing. Muscles give your body shape and definition.
Muscles also burn calories and help you lose fat. When you lose muscles, your metabolism slows down, which makes it harder to lose fat and keep it off. If you lose muscle, you’re more likely to fall and get injured.
There’s no reason for you to lose muscles. And, I know you don’t want to do this either.
5. Fat Reduction:
Now let’s talk about fat. This is something you really should lose!
Why?
Excess body fat is seriously dangerous. Not only is it making you out of shape, but it’s also a major contributor to the leading causes of death. Geez, you have no idea!
Too much body fat contributes to heart disease, stroke, type-2 diabetes, and certain types of cancer, all of which are leading causes of death.
Having too much body fat makes you feel really self-conscious and uncomfortable in your own skin. It’s hard to feel good about yourself when you’re carrying around extra weight.
Fat is the only thing that if you reduce it, your body won’t be harmed, but on the contrary, it will benefit! So if you want to get fit and in your best shape, the secret is to lose fat!
Fat Loss: The Only Path to True Fitness:
You’ve probably realized by now that the reason for your increased weight and being out of shape is not your bones, blood, water or muscles- which all come under the category of lean body mass. Rather, it is entirely due to an unfortunate buildup of fat throughout your body.
It should not be presumed that having a lean body mass is the cause of any issues; it is, in fact, the fat content in one’s body which should be held accountable.
If your nails are growing, you want to clip them, not the entire finger. Similarly, if your fat is increasing and causing trouble, you’ll just reduce the fat – nothing else.
If the primary cause of concern is an excessive amount of fat mass, then accountability should not be placed on lean body mass. To become fitter, one must focus on decreasing their level of fat mass specifically.
Fact: If an individual is overweight due to excess body fat, then it would be more precise to describe their body size as being "overweight with excess fat" than simply stating they are "overweight".
You now know that your weight can also increase due to water retention. This is why it’s important for us to be specific about body fat when considering our overall well-being.
Reshape Your Body - Transform Your Health
If you could either become lean and strong after fat loss or flabby and weak, which would you choose?
After achieving their desired fat loss, most people opt to become lean and strong; striving for an aesthetically pleasing reflection when looking in the mirror. They aspire to look more attractive, perhaps even better than they are now. They desire to be healthy, vibrant and fit.
And, I’m sure you also have a similar aspiration. Isn’t it?
However, if looking your best is the goal, then simply losing fat may not be enough. Achieving the ideal body shape and appearance requires a further level of effort and commitment.
To achieve your goal physique and appearance, it is necessary to strictly adhere to a regimen of body recomposition.
Body Recomposition:
Body recomposition is the process of reshaping and changing the body’s composition in order to improve and maintain physical health. It is a popular fitness goal that focuses on gaining muscle while simultaneously losing fat. The two main objectives of body recomposition are to build lean muscle mass and reduce body fat, ultimately leading to a more aesthetically pleasing physique.
Playing the game of fat and muscle with your body is an effective way to achieve body recomposition. Body recomposition means altering your physique by changing the ratio of fat mass to lean mass or muscle mass. To play this game, you need to follow two simple rules together:
- first, lose fat!
- and second, preserve or even build muscles!
Remember, you have to follow both sets of rules together. If you break either rule, you’ll lose. But if you follow both rules, you’ll win a ripped and toned body as your reward!
Isn’t that amazing? Now that you are familiar with the rules, let’s learn how to play this game!
Transform Your Body With This Game:
It is likely that virtually everyone has encountered video gaming in one form or another, whether it be on their cell phone, laptop, PlayStation or Xbox. With the gamepad in your hands, you have the power to determine your destiny. Your gaming abilities are tested whether you’re playing a racing or a fighting game. However, the outcome of success or failure is solely up to you.
Your body is just like a game console with all the settings preset. Your body has the remarkable capability to store or release fat and it can do the same with muscles. Your body basically knows two things- to lose and gain fat or to gain and lose muscles.
And, guess what? You are the one in charge of this game. You get to decide what happens!
The lifestyle choices you make in the game can have an impact on the ratio of body fat and muscle mass you possess. Attaining a higher proportion of muscle mass and decreasing the proportion of fat mass throughout the game will result in a successful outcome.
Fact: The consequences of one's lifestyle choices dictate whether fat is stored or burned, as well as if muscles are preserved or broken down.
It is essential that you make deliberate and conscious lifestyle choices in order to achieve the desired results.
In the following chapters, we will delve into details about how to do this effectively, however, for the time being, it is important to adhere to both principles of this game- initially, you must reduce fat and secondly, strive to maintain or even increase muscle development.
Weight Readings Aren't Everything:
If you are trying to achieve body recomposition, it is possible that your weight readings may not be changing drastically. Many people focus solely on the number displayed on the scale, however, this does not give you an accurate representation of what is happening inside your body.
Body recomposition is the process of reducing fat mass and increasing muscle mass all at the same time. Even though fat loss is occurring and muscle gain may also be taking place, if your weight readings remain stagnant then this does not mean that no progress has been made.
And in such a situation, if you’re feeling frustrated because you’re not seeing the numbers on the scale go down as quickly as you’d like, just remember that weight is just a silly number that measures your fight against gravity and it should not define your worth!
Don’t fret! You may not be aware, but there are a variety of factors that can influence weight gain or loss.
For instance, if you were to check your weight readings hourly, you would likely see that there is a difference in the measurements. You may find that your weight fluctuates significantly, varying by as much as several hundred grams.
Now you tell me, is it appropriate to set a standard for fat loss based on weight readings when the value fluctuates and has no unwavering accuracy?
I don’t think so!
It is important to recognize that your aim should be more than simply reducing weight. You must strive for measurable fat loss instead. Do not find yourself overly focused on the numbers presented by the scale. It is essential to pay attention to your progress, both in terms of physical appearance as well as how you feel, rather than just merely worrying about the numerical outcome.
Certainly, if you commit to playing your Game of Fat and Muscles, over time you should expect your weight to naturally go down as the fat from your body is diminished.
Woo hoo! Just keep at it and you’ll get there.
It is essential that your fundamentals are fully understood at present. We will be exploring a variety of methods to monitor and measure your body fat loss in more detail throughout the upcoming chapters.
Wrapping Up!
If we talk about two people who started out equally, but one focused on fat loss while the other concentrated on weight loss…the difference in their outcomes would be astounding!
Let’s say both people started out at the same weight – 75 kgs – and both managed to lose a significant amount of weight and reached 60 kgs…
In such a situation, the difference in body composition between both people will be huge. A person who has focused only on weight loss will not look great without clothes. And the one who has focused on fat loss will look lean, strong, and in amazing shape!
I hope you understand.
You’ve probably seen that a lot of people say they’ve lost 15 kg, but they still have those pesky love handles and belly fat! UGH.
What usually happens is that during their fitness journey, they only focus on weight loss. If those people had paid attention to fat loss from the beginning, then maybe they would have had different results!
In most cases, people who focus on weight loss never make it all the way to their goal. They often go back to where they started. It’s not because they don’t work hard. Rather, the reason is that they don’t know what they have to work hard for. So it’s no wonder they wind up getting nowhere!
But you are not like others, you know everything! You know the right way to get fit, the difference between fat loss and weight loss, and how to carve yourself!
Congratulations! You have mastered the basics of fitness- now it’s time to embark on your journey to becoming fit and healthy. It’s time to start your fitness journey.
And with that, it’s time for chapter 2.
CHAPTER 2:
The Science of Fat Loss
In this chapter, we will start by exploring the ways in which your body functions similarly to a smartphone.
Then, you will learn about metabolism and how it works to generate energy in your body; which can either contribute to fat gain or fat loss.
Then, you will gain an understanding of an essential rule which can be utilized to help you reduce fat with relative ease.
And, by the completion of this chapter, you will be equipped with the knowledge and understanding of what is required to reach your goal of fat loss.
Let’s dive right in!
The Mechanism of Our Body
Do you want to get rid of that unwanted fat? Excellent! But first, you need to understand how and why our bodies store excess fat in the first place. To do that, you have to understand the mechanism of our body!
It’s so important to know this so that you can reverse the process and finally start seeing those desired results!
So let’s get started!
Your Body is Like a Smartphone:
We rely on our smartphones to perform a variety of tasks for us on a daily basis. But what if our bodies functioned in the same way?
Did you know that your body is similar to the most advanced smartphones on the market? It’s really quite incredible how much your body resembles those devices in so many ways!
When you think about it, both advanced smartphones and your body have the same basic components. Like a smartphone, your body has:
- its own processor (your brain) that keeps everything running smoothly and sends instructions to all other parts of the system!
- its own operating system (your nervous system) that manages inputs from outside sources!
- its own memory that is stored in your brain and in your muscles!
- lots of cool programs that run its systems!
- own connections (your nerves) that keep everything working perfectly!
- its own camera (your eyes)- they help you see what’s going on around you!
- its own microphone (your ears)- that can hear everything going on around you!
- its own speaker (your vocal cord) that lets you make any sound!
- a battery that needs to be charged!
It appears that in our current society, many individuals have a great understanding of technology and the components of their smartphones, yet they may not be knowledgeable about how their own bodies function. It’s crazy!
By drawing an analogy between a smartphone and your body, I am endeavoring to help you gain increased bodily cognizance. If you regard your body in the same way as a smartphone, it can assist you in comprehending its operation.
If I ask you where your smartphone gets its power to keep running, you could confidently reply, “From electricity! It keeps it energized and charged up.
Isn’t it?
Absolutely, you are correct – the energy to power our smartphones is sourced directly from the electricity grid!
I understand that it is possible to have access to electricity, but if the processor, memory, or battery of a phone is not functioning properly, would a phone work? Unfortunately, the answer to that is NO.
In order for a smartphone to function, not only do you need an energy source but also an efficient apparatus which will process the energy. Without these two elements combined together, your smartphone cannot perform its intended duties.
Similarly, in order to maintain an active and healthy lifestyle, it is essential that the body receive a sufficient amount of energy from food. However, it is all pointless if the body’s mechanism is unable to metabolize food into energy and utilize it correctly.
That mechanism is called METABOLISM.
Metabolism:
I know you’re probably thinking, “what’s the point of talking about metabolism?” But trust me, it’s super important!
You need energy for everything, from breathing and flowing blood to growing and just normal functioning. You’re always using energy no matter what you’re doing. Whether you’re sitting at your desk or running a marathon, your body is constantly working hard and utilizing energy.
Imagine if you didn’t have any energy. You’d be so tired all the time and wouldn’t be able to do anything. Luckily, you always have the energy for your body to do what it needs to do!
This energy comes from the food and drinks you’re consuming. And, the process of converting food into energy and using it effectively is possible only because of METABOLISM.
Without this invaluable process, it would be impossible for your body to make use of the sustenance you provide them with. In metabolism, two exciting and vitally important processes are happening simultaneously:
Catabolism: The first process is catabolism, which converts food components into simpler forms so that they can be used as energy. This process is also called destructive metabolism!
Anabolism: The second process is anabolism, during which new cells are created, the growth of tissues is maintained and energy is stored for future use. This process is also called constructive metabolism!
The catabolism process releases energy while the anabolic process requires energy and stores that energy. It’s like a continuous cycle of energy use and replenishment. In short, these two processes are like the yin and yang of metabolism!
Did you know that these biological processes of your body can have a dramatic effect on your weight? It’s true!
These processes, which are a part of metabolism, can affect how much energy you have and whether or not you gain or lose weight. When you are in an anabolic state, you are increasing and sustaining your muscular mass. In a catabolic state, you experience a decrease and breakdown of your overall mass, either adipose or muscle tissue.
Don’t fret if things aren’t crystal clear right away! Let’s go through it in an easy-to-understand way so we can make sure everything is on the same page.
Energy Cycle
You’ve probably realized by now that your body gets energy from food and that it uses this energy in different ways so your body can function well- this is all done by metabolism. RIGHT?
You know that catabolism and anabolism always work together to create balance in the body! They are constantly interacting with each other to create an ENERGY CYCLE and keep you going.
I’m sure you’ve noticed that we’ve been talking a lot about energy lately. Wanna know why? Because your body weight is largely determined by maintaining a balance between energy consumed and expended.
This simply means that your energy balance determines whether you will gain, maintain or lose fat. Energy balance can be either positive or in level or negative.
Positive energy balance: When the amount of energy that is consumed is higher than the amount of energy expended, a positive energy balance is created. This can be denoted as “Energy In > Energy Out”
Equal energy balance: When the amount of energy that is consumed is equal to the amount of energy expended, an equal energy balance is created. This can be denoted as “Energy In = Energy Out”.
Negative energy balance: When the amount of energy that is consumed is lower than the amount of energy expended, a negative energy balance is created. This can be denoted as “Energy In < Energy Out”.
Fact: A positive energy balance results in an increase in body fat.
But, how?
Well, to understand it better, let’s take a closer look at how it works.
Energy In & Energy Out:
If I asked you what the energy source of your body is, you might say FOOD!
Yes, you’re right. That’s because for your body to function, you need energy and food is the ONE AND ONLY way to get that energy. You’ve got to eat to keep your engine running!
Even though food is the only source of energy for the body, you can use up your energy in various different ways. This is how you utilize your energy:
1. Basal Metabolic Rate (BMR):
Holy wowzers! Did you know that even when you’re sleeping or chillin’ on the couch, your body is still burning mad energy to keep you alive and functioning properly?
All the different processes going on inside of you – your heartbeat, breathing, and all the other activities – require a lot of energy. This energy is called Basal Metabolic Rate (BMR).
2. Non-Exercise Activity Thermogenesis (NEAT):
But BMR isn’t the only energy you burn throughout the day – you also use energy when you sit, stand, walk, write, type, clean, shake hands, and so on!
NEAT, or non-exercise activity thermogenesis, is the name for all the little bits of movement we do throughout the day. Every step counts!
3. Exercise Activity Thermogenesis (EAT):
Apart from this, you also work your body hard in the gym, go running to really push yourself, or do any kind of cardio! This is the energy you burn during exercise – it’s scientifically called exercise activity thermogenesis (EAT)!
4. Thermic Effect of Food (TEF):
Apart from all of this, you also spend a little energy throughout the day which is used during your digestion. So if you eat anything, then you’re also spending energy on digesting it! This is called the thermic effect of food!
What you do throughout the day all comes down to four things- your basal metabolic rate (BMR), your activity level (NEAT), your exercise activity level (EAT), and the thermic effect of food (TEF).
Now that you have comprehended the process of energy in and out, it is quite simple to apply this knowledge in order to understand Total Daily Energy Expenditure (TDEE).
Total Daily Energy Expenditure (TDEE):
You get energy from food alone, but you spend it all day in four ways: your basal metabolic rate (BMR), your activity level (NEAT), your exercise activity level (EAT), and the thermic effect of food (TEF).
Your total daily energy expenditure (TDEE) is the number of calories you burn in a day. This includes all of the calories you burn from your BMR, NEAT, EAT and TEF.
That is, Energy Out = TDEE = BMR + NEAT + EAT + TEF
Where:
- BMR makes up 60-70% of your TDEE.
- NEAT makes up 20% of your TDEE.
- EAT makes up 10% of your TDEE.
- TEF makes up 10% of your TDEE.
In simple terms, TDEE consists of every activity you do on a daily basis.
Your activity levels can fluctuate from day to day. On some days, you may choose to take a long walk while on others you might opt for an intense exercise session instead. Therefore, your total daily energy expenditure is also not fixed.
By creating a drop-down chart from Metabolism to TDEE, we can easily make sense of all the components in between!
If you kindly take a look at the final sections on either side of this top-down chart, you will find that one comes with ‘Food’ and the other with ‘TDEE’.
Food is the source of energy you put into your bodies and Total Daily Energy Expenditure (TDEE) denotes the amount of energy your body requires to function.
Having gained an understanding of this, we can now discuss how fat gain occurs.
How Does Fat Gain Happen?
If I asked your biggest priorities, a student would say academics and career choices without a second thought. And, people in the worker category would say that having a good position at work, and owning their own house and car is really important to them!
But has anyone EVER put their health above ALL these priorities? No, NEVER.
People are constantly striving for ways to make their lives more comfortable and luxurious. That’s why students strive for good career choices, and workers strive for good salaries and facilities.
We are living in an era where everything is so fast-paced and efficient now. All our work can now be done on a computer or a mobile device. If you’re hungry, order your favourite food online! If you need to go somewhere, book a taxi and get ready to go!
SAD! We barely move anymore! Our activity levels have plummeted and it’s all because of our need for comfort.
So, on one hand, we’ve become a lot more sedentary, and as a result, our energy expenditure isn’t that much. And at the same time, because of all the amazing food options out there, we’re eating more than we need!
In short: Our energy-in levels have been increasing, however, the energy-out part has largely diminished.
…Which can be denoted as “Energy In > Energy Out”.
…Which means a positive energy balance.
…And, positive energy balance means fat gain.
Fact: It's no wonder why so many of us are struggling with our fitness. Our overly sedentary lifestyle and overconsumption of food are to blame for the fat gain we're experiencing.
You’ve finally come to understand the root cause of your fat gain. But in order to lose that fat for good, you need to know how it’s actually happening behind the scenes.
Well, luckily for you, I’m gonna tell ya!
To figure this out, we need to understand the first law of thermodynamics.
So let’s get this straight.
The First Law of Thermodynamics:
The First Law of Thermodynamics is a really important law in science. In case this concept is unfamiliar to you, I would be delighted to provide an explanation for it in more straightforward terms!
“The First Law of Thermodynamics, also known as the law of conservation of energy, is an essential concept in science. This law states that energy can neither be created nor destroyed; instead, it is transferred from one form to another. In other words, the total amount of energy in a closed system will remain constant over time.”
This law demonstrates how amazing energy truly is – no matter what form it takes, its quantity will always remain the same!”
It’s a law that works everywhere, all the time- even inside your body!
“So, when you feed your body more energy than it needs, your body follows this law and that extra energy doesn’t go to waste- it gets converted into another form of energy- your body fat…”
Yes, you heard that right. You’ve been storing all that excess body fat for a reason – it’s extra energy you’ve consumed over time! And, it’ll never disappear on its own.
Our Body is Built for Survival:
Our body is so clever! We may not always be aware of it, but our body is always looking out for us.
Whenever we eat more than we need, it stores the extra energy as body fat. This means that if there are ever times when food isn’t available, our bodies can still provide us with energy, to keep us alive.
Our bodies are amazing machines that have been designed for survival.
The human body has evolved over MILLIONS OF YEARS. There was a time when humans had to go out in search of food and they used to fill their stomachs by hunting or finding ripe fruits. At that time, there was no such thing as an endless food supply, so when we found ourselves with more food than we needed, we used to eat it all!
So when we used to overeat, our bodies would store the extra energy so that if we don’t have food for weeks now or during a famine, we’d still have some reserves for survival!
During that era, it was the ideal circumstance. However, now the circumstances are completely different; there is no need to be concerned about food shortages or famines anymore. And, it is highly unlikely that we will experience a lack of food in the future also, thus we no longer require our bodies to reserve fat for survival.
Now since you are following this guide, there are chances that you too have accumulated a lot of unnecessary fat. It is essential to be aware that any excess fat will not magically go away. A dedicated effort towards losing fat is necessary in order to see success.
I completely understand how eager you are to learn how the fat loss process is going to work. I’d be glad to provide an explanation for it. Let’s dive right in.
Calorie Deficit
When you take in more energy than you expend (Energy In > Energy Out), your body stores the extra energy as fat. Right?
So what do you need to do for fat loss?
Well, it’s actually pretty simple: To lose fat, you have to do the opposite. You have to expend more energy than you’re taking in.
You can denote this as:
Energy In < Energy Out
And, this is referred to as a calorie deficit. It’s a simple concept: in order to shed fat, you must consistently consume fewer calories than you burn. Unfortunately, if you do not create and stick to an effective plan of action, it can be difficult to maintain a calorie deficit and as a result fat loss will not occur.
The fundamentals behind calorie deficit are rooted in energy balance. If you consume more calories than your body requires for basic metabolism and daily activities, then those excess calories will be stored as fat — hence increasing your overall weight. On the other hand, if you consume fewer calories than what your body needs in order to function properly, then you will start losing weight due to burning out fat reserves for energy instead of relying on food sources.
You may be curious as to how you can create a calorie deficit. Allow me to help guide you. It is essential that we understand what a calorie is before discussing the next steps.
“A calorie is a unit of measurement for the energy content in food. That means if you want to know how much energy you’re eating, or how much energy you’re burning, you need to know about calories!”
In short: A calorie is a unit of measuring energy. Just like a centimeter measures length, a second measures time or gram measures weight!
Now, you know that a calorie is a unit of energy, so we can define fat gain and loss by calculating the number of calories going in and out.
We can define Fat Gain as taking in more calories than you burn (Calories In > Calories Out), and Fat Loss as burning more calories than you take in (Calories In < Calories Out).
Best Approach for Calorie Deficit:
If we want to denote Fat Gain and Fat Loss mathematically, we can simply use these equations:
[Fat Gain] = [Calorie Surplus] = [Calories In > Calories Out] = [Energy In > Energy Out]
[Fat Loss] = [Calorie Deficit] = [Calories Out > Calories In] = [Energy Out > Energy In]
In order to achieve our desired goal of shedding fat, it’s necessary to create a calorie deficit. There are various strategies we can follow to do this.
Approach #1. Eating less than your need: This is a good approach but not the best.
Approach #2. Burning more calories: This is not a good approach.
Approach #3: Eating Less + Burning more calories: This is the best approach.
Approach #1: Eating Less Than Your Body's Needs:
This approach allows you to reduce your “calories in” part while leaving your “calories out” part unchanged. This means that you’ll be eating less than you need while remaining sedentary.
Will this approach lead to fat loss? The answer is, YES.
Is this the best approach for fat loss? The answer is, NO.
Why shouldn’t you follow this approach?
Eating less will help you create a calorie deficit and lose fat, but if you don’t include resistance training then you could end up losing muscles too. Resistance training is important because it helps maintain lean muscle mass while burning calories at the same time. This ensures that your body uses up the fat for energy instead of sacrificing your hard-earned muscle mass.
Conclusion: This is a good approach to losing fat, but it’s not the best way to go about it!
Approach #2: Burning More Calories Than You Eat:
This approach allows you to increase your “calories out” part while leaving your “calories in” part unchanged. This means that you will increase your daily activity levels and eat the same amount of food as you usually eat!
Will this approach lead to fat loss? The answer is, YES.
Is this the best approach for fat loss? The answer is, NO.
Why shouldn’t you follow this approach?
While exercise is essential for staying healthy, creating a calorie deficit through exercise alone can be difficult. This is because it can be hard to track how many calories you’re burning during physical activity.
The amount of calories you burn while exercising depends on the intensity of your workout as well as other factors such as age, gender, body composition, etc. Keeping track of all of these variables can make it tough to accurately calculate the number of calories burned through exercise alone.
Conclusion: This approach to creating a calorie deficit is like shooting an arrow in the dark. You never know which target you’ll hit – sometimes you’ll be right on the aim, and other times you might miss completely.
Approach #3: Mix Both Approaches:
This approach allows you to reduce your “calories in” part while increasing your “calories out” part. That means you’ll be eating less than you need while increasing your daily activity levels.
Will this approach lead to fat loss? The answer is, ABSOLUTELY YES.
Is this the best approach for fat loss? The answer is, YES.
Why should you follow this approach?
By eating less, you can effortlessly create a calorie deficit that will help you lose fat. And, by increasing your daily activity levels (EAT & NEAT), you can preserve your muscles and give yourself a slight boost to your calorie deficit, all while staying healthy!
Conclusion: This is the BEST approach to losing fat.
Wrapping Up!
At the beginning of the chapter, I told you that your body is just like a smartphone, with all the same functions and mechanisms!
That’s right. The physiology of your body is analogous to a smartphone. The only distinction is that the charge capacity for a mobile device is limited to just a hundred per cent, yet the energy being supplied to your body may be stored indefinitely.
Your phone has extra protection chips that make sure the internal lithium-ion battery is never overcharged. Once it hits 100% capacity, charging automatically stops!
But your body is different- there is no such chip inside you. So if you feed your body extra energy it will store that energy as fat.
And, it just keeps storing and storing! No limit!
And, if you really want to achieve an optimal physical condition, you must actively participate in the process of creating and maintaining a caloric deficit.
Remember, no matter how hard you work out or how many fat burners you take, if there is no calorie deficit then you won’t see any fat loss!
People often wonder if embarking on a fat loss journey with creating a calorie deficit will help them reach their ideal fitness goals. This is a common question for most.
C’mon, you know that when you were eating more than your body needed, following a sedentary lifestyle, and using the first law of thermodynamics against you, you were gaining fat, right?
So if you use the first law of thermodynamics to your advantage, will you get the result? The answer is, you’re definitely going to get the results you want. Ya see the first law of thermodynamics is a powerful thing. You can use it to your advantage or against you- it’s up to you. It will work either way!
And, with that, it’s time for chapter 3.
CHAPTER 3:
Design Your Own Fat Loss Diet
In this chapter, we will commence by giving an exploration of the three prime principles which should be kept in mind when designing your fat-loss diet.
Following this, you will have a thorough knowledge of the muscle and strength nutrition pyramid to identify which components are essential for an effective fat-loss diet.
Then, you will further comprehend how strategically tailoring the correct combination of macronutrients and micronutrients can lead to successful and impressive fat loss results.
By the end of the chapter, you’ll be able to create your own tailored diet plan with ease and joy, improving your health without ever needing to consult a nutritionist or dietician.
Let’s dive right into it.
The Three "Golden Rules" of Fat Loss Diet
There are three important rules to keep in mind when it comes to setting up your fat-loss diet:
Golden Rule #1: Create a calorie deficit
Golden Rule #2: Fulfill your protein needs
Golden Rule #3: Follow the 80/20 rule
“If you’re looking to lose fat, you HAVE to create a calorie deficit! There’s no other way!” This is a summary of the previous chapter and the first golden rule to creating your fat-loss diet.
We’ve already talked a lot about the first rule: calorie deficit. Now for the other two. You are already aware that creating a calorie deficit is paramount; however, I would also like to point out that the other two rules you are going to learn are equally as noteworthy.
So, let’s get started.
You’re already aware that to improve your overall fitness and to get in shape, the first step is to consider increasing or maintaining your muscle mass while reducing fat. This concept is covered in depth within the initial chapter of this guide.
It is absolutely essential to remember this if you hope to achieve the physical state for which you have been striving.
So if you want to be in your best shape, then only calorie deficit alone won’t work. You have to take it a step further and understand the most important aspect of calorie deficit: NUTRITION!
Nutrition is an essential part of creating a successful fat-loss diet. When creating a diet for body recomposition, it is important to have an understanding of nutrition to ensure the dietary plan will be beneficial.
So to understand this better, we have to go one step further!
Your Body is a Nutritional Genius:
You’ve probably heard that computers understand machine language only- the language of ‘1’s and ‘0’s. Well, your body works the same way. It understands the language of nutrition only- the language of “macronutrients” and “micronutrients”.
If you give input to your computer in any language, it doesn’t understand verbal commands, but instead processes them as 1s and 0s! Crazy, right?
Similarly, if you feed your body any type of food like bread, milk, butter, rice, lentils, eggs, chicken, mutton, pizza, or burger, it won’t recognize them as a specific food. Instead, it will process them as “macros” and “micros”.
Food for your body is nothing but a combination of nutrients. No matter what you’re eating, your body will analyze and treat every food as a combination of macros and micros.
So let’s get down to basics and understand what macros and micros are, and how they can help you on your fat loss journey!
This is important stuff! When creating your fat loss diet plan, remember to take into account this important information! If you don’t, you might not achieve your desired results.
Macro Nutrients (Macros):
Macronutrients, or macros, are the nutrients that give you energy in form of calories. Each macro type plays a specific role in your body’s functioning—providing energy, supporting cell growth, aiding digestion and absorption of other nutrients, and more.
They’re essential for keeping your body energized and fueled up. Your body needs macronutrients in HUGE quantities- like grams and kilograms!
There are two categories of macronutrients. The first type is essential, meaning that your body needs it to survive. The second type is non-essential, meaning your body can live without it.
The first category of essential nutrients for your body includes proteins, carbohydrates, fats, fibre and water! The non-essential category of macronutrients includes only alcohol, which isn’t actually a nutrient!
We’re just going to focus on the essential macronutrients for now!
1. Protein:
Protein is an essential macronutrient that is often underrated and under-consumed.
Protein plays a vital role in our diets, providing the necessary building blocks for the growth and maintenance of body tissues. It is also essential for maintaining healthy bones, muscles, cartilage, skin and blood.
It’s basically like the LEGO blocks of the body, helping to create and keep everything in working order. Despite its importance, many individuals are not consuming enough protein on a daily basis.
Protein is made up of amino acids- and guess what? Amino acids and proteins are the building blocks of life! This just goes to show how important protein is for our health and well-being.
2. Carbohydrates:
Carbohydrates are essential nutrients that a majority of people CRAVE!
Carbohydrates are made up of carbon, hydrogen and oxygen, and your body prefers them as its number one source of fuel. The body breaks down carbohydrates into glucose, which is then used for energy.
There are no escaping carbs – they’re in all your favorite foods! Whether you’re indulging in a home-cooked dal roti or ordering a pizza or burger from the market, you’re getting those carbohydrates.
3. Fats:
Fats are essential nutrients that help the body absorb vitamins, provide energy, and keep your brain functioning optimally.
There are two types of fats: saturated and unsaturated.
Saturated fats are found mainly in animal products like meat and dairy products.
Unsaturated fats are found in plant products like nuts and seeds, and in fish oils.
4. Fibre:
Fibre is an essential nutrient that is important for your digestive health! It helps keep your gut healthy by moving food through your digestive system.
There are two types of fibre: soluble and insoluble.
Soluble fibre dissolves in water and forms a gel-like substance that helps to regulate blood sugar levels and lower cholesterol levels.
Insoluble fibre does not dissolve in water and helps to move food through your digestive system. Both types of fibre are important for your overall health.
5. Water:
Water is one of the most essential nutrients for your body – it’s required for everything from regulating your body temperature to digesting food to removing waste to lubricating joints.
You know how important water is – you can probably survive some time without food, but only 3 to 4 days without water!
Macros and Body Composition:
Achieving desirable body composition is an important factor in overall health and wellness. Macronutrients, or “macros” for short, play a significant role in the body’s ability to maintain an ideal physique. Macros are the energy-providing nutrients found in food – proteins, carbohydrates, and fats – which provide the necessary fuel for our bodies to function properly.
You are no doubt aware that having an ideal body requires two goals to be achieved – fat reduction and, secondly, the development or maintenance of muscles.
Two questions arise in this instance:
- Do macronutrients have any role in Fat Loss? YES!
- Do macros have any use in helping you maintain your muscle mass? ABSOLUTELY!
HOW?
The Role of Macronutrients in Fat Loss:
It is essential to understand how macros contribute to healthy body composition and how they interact with one another; this knowledge can help individuals determine what macro ratios will best support their specific goals.
The three macronutrients – carbohydrates, proteins and fats – are the primary sources of energy (calories) in food. That means whenever you eat food, energy enters your body through these three macros.
There are about 4 calories in 1 gram of carbs, about 9 calories in 1 gram of fat, and 4 calories in 1 gram of protein.
| Macronutrient | Calories |
|---|---|
| Protein | 4 Kcal |
| Fats | 9 Kcal |
| Carbohydrates | 4 Kcal |
| Fibre | 2 Kcal |
| Water | 0 Kcal |
Fact: Without comprehensive knowledge of macronutrients, designing a diet with fat loss as the primary objective is impossible.
By striking a balance between protein intake, carbohydrate intake, and fat intake while also monitoring total caloric intake, you can easily optimize your macronutrient ratios for fat loss.
The Role of Macronutrients in Muscles Maintenance:
In order to maintain healthy muscles, the proper amount of macronutrients is essential.
Protein and Muscle Mass:
By the way, all macronutrients are necessary for the body to function optimally; nevertheless, protein is of exceptional significance in terms of building and sustaining muscle mass.
A balanced diet must include a healthy amount of all macronutrients, including proteins, carbohydrates and fats. But without enough protein in your diet, you can be certain of one thing: You will eventually start to lose muscle mass – regardless of how many carbs or fats you are consuming.
Fact: Protein plays a direct role in muscle development and maintenance.
When it comes to the preservation and growth of muscles, protein reigns supreme. Our bodies require more protein than any other macronutrient for these purposes. When we don’t get enough dietary proteins, our body starts breaking down existing muscle tissue as an alternative source of fuel to sustain itself – ultimately leading to muscle loss over time.
It is important that individuals ensure they are consuming adequate amounts of protein in their daily diets.
Fats and Hormonal Health:
Fat intake is necessary for your hormonal health. This is because the hormones that regulate metabolism, energy expenditure, and appetite are all made from fat. Without adequate fat intake, these hormones would be unable to function properly.
Fact: Fats indirectly support muscle development and maintenance.
Fat intake is responsible for the body’s production of testosterone, estrogen and progesterone – all hormones critical to maintaining muscle mass, bone density and energy levels!
It is clear that protein and fat are both essential components of a healthy diet. Protein helps to maintain muscle mass directly, while fat contributes in an indirect manner by supporting hormonal health.
Carbs and Energy Levels:
Carbs are one of the main nutrients your body needs for energy. They’re essential for proper brain function and healthy nerve cells. Carbs also help regulate blood sugar levels and provide energy for working muscles.
Fact: Carbs indirectly support muscle development and maintenance.
Carbs fuel your workouts, so they also play a huge role in helping you preserve your muscles. If you do not bring an appropriate level of vigor to the gym, then it is likely that you will be unable to execute your training program correctly and this will have a direct consequence on your muscular development.
So next time you’re thinking about skipping the carbs, remember why they’re also necessary for a healthy diet.
Resistance Training and Macronutrients:
To keep your muscles in top condition, you’ll need to do more than just eat right. You need to lift weights and do resistance training as well.
I know you’re curious to know about resistance training, but for the time being, just understand that resistance training is an amazing way to keep your muscles healthy and strong! You can do it with weights, elastic bands, or your body weight – anything that provides resistance. We’re going to talk about it in detail in upcoming chapters!
So if you add resistance training to your routine 3-5 times a week and eat a calorie deficit diet, your muscles will experience micro-tears. This is a good thing though because it means that your muscles are growing stronger. In that case, you would need something to repair your muscles- and that’s where protein comes in.
Talking about carbs and fats. You can pretty much eat whatever ratio of carbs and fats you want. Seriously, it doesn’t matter if you go high fat or high carb – as long as you’re eating in a calorie deficit and fulfilling your protein needs, you’ll see results!
So now we know that to lose fat, we need to eat in a calorie deficit and make sure to get enough protein, so that our muscles are maintained. And, that’s our second golden rule.
You’re probably thinking that this is all you have to do to get your work done, right? But no, there’s a bit more to it. Pay close attention!
Yup, you know that macronutrients are important for your diet, but what about micronutrients? Well, they’re just as essential! So let’s find out more about their role in your diet.
Micro Nutrients (Micros):
Micronutrients are the vitamins and minerals that your body needs in small amounts to function properly.
These essential nutrients play lots of important roles in your body, like helping you produce energy, grow and reproduce cells, and keep your bones, teeth, and skin healthy!
It’s true, if you focus on creating a calorie deficit and tracking your macros, then you’ll be in amazing shape! But it’s equally true, if you don’t pay attention to your micronutrients, you’re at risk of becoming vitamin deficient for sure!
That’s not something to take lightly, but I’ve got good news!
If you follow the 80-20 rule when building your fat loss diet, you’ll have an enjoyable diet without needing to worry about micronutrients!
80-20 Rule For Fat Loss Diet
The 80-20 rule is an amazing way to diet. It’s simple, easy to follow and can help you make healthy choices without completely denying yourself the foods you love. This rule states that you should eat healthy 80% of the time and in the remaining 20%, you can eat whatever you want.
According to this rule, any time you make a dietary decision, you should strive for 80% good decisions and allow yourself 20% less-than-perfect indulgences. For example, if your goal is to have five servings of vegetables per day, four of those servings should be nutritious while the fifth may be something like potato chips or French fries.
This approach to eating allows some wiggle room in your diet so it doesn’t become too strict or boring. It also allows for more mental freedom in regard to food choices as it encourages balance rather than deprivation.
Having trouble understanding? Let me break it down to make it easier to understand.
There are so many different ways to follow a fat-loss diet – it can be hard to decide which one is right for you. But don’t worry, I’m here to help.
Let us talk about three diet techniques to understand this better and understand why the 80-20 diet technique is the best among them.
Diet Technique #1: When There Are Only Healthy Foods In Your Diet (Toughest):
With this fat-loss diet approach, you’ll only be allowed to eat whole foods – no other foods are permitted!
Whole foods are unprocessed and unrefined foods that are closest to their natural form. Some examples of whole foods include fresh fruits and vegetables, lean meats, and unrefined grains.
Eating this way provides your body with all essential vitamins, minerals, antioxidants, and other phytonutrients.
Additionally, the elimination of unhealthy processed foods reduces sodium intake which is beneficial for those with high blood pressure or health conditions related to their weight. Furthermore, all aspects of nutrition are addressed when focusing on eating only whole foods since everything consumed is natural and unprocessed.
This is the healthiest technique to create a fat-loss diet. However, most of the time, individuals simply cannot commit to maintaining this sort of diet due to its lengthy duration, ultimately resorting to succumbing to their cravings as a result of not gaining any pleasure from it.
Diet Technique #2: When the Majority of Food In Your Diet is Processed Foods:
Some people have formed a habit of not taking in home-cooked meals. Unfortunately, they tend to opt for pre-packaged over more nutritious and freshly made food items.
I know MANY people will be able to relate to this! Who DOESN’T love TASTY foods?
By processed foods, I typically mean those that have been altered from their natural state. Examples of processed foods include frozen meals, canned soups, chips, packed juices, ready-made- meals and many more.
If you switch to a processed food diet and create a calorie deficit while still getting your protein, then you’ll achieve your fat loss and muscle maintenance goal. Processed foods are convenient and often cheaper than fresh options, but sticking to a processed food diet for an extended period of time can lead to micronutrient deficiencies.
Micronutrients are essential vitamins and minerals that help keep our bodies healthy and functioning properly. Without them, we risk developing chronic diseases or other medical conditions.
When you stick to a diet of processed foods over an extended period of time, your body is not receiving the essential nutrients it needs from whole foods. Processed food tends to be high in salt, refined carbohydrates, unhealthy fats, and added sugars while being low in fiber, antioxidants, vitamins and minerals. These nutrients play an important role in maintaining the body’s health by helping regulate hormones; boosting our immune system; preventing cell damage; assisting with digestion; regulating metabolism; forming red blood cells; among many other bodily functions.
This dieting technique is not sustainable due to the potential for micronutrient deficiencies which can lead people to abandon their fat loss journey before completion. So, if you would like to work towards better health, it is advisable to select whole foods in place of processed food whenever feasible.
Way #3: When 80% of Food in Your Diet is Healthy and 20% is Processed (Balanced):
Imagine never having to give up your favorite food during your fat loss journey – and never having to worry about micronutrient deficiencies, either! Doesn’t that sound fantastic?
With this amazing diet approach, you can eat healthy whole foods 80% of the time and have a little bit of processed food fun 20% of the time! Eating a balanced diet of 80% whole foods will give you all the vitamins and minerals you need! And in the remaining 20%, you can include your favorite processed foods.
This means you can still enjoy great food while shedding pounds.
Well, this diet approach is based on the theory that it’s okay to indulge in unhealthy foods once in a while, as long as you stick to healthy eating most of the time.
So now you know that in order to lose fat, you need to eat in a calorie deficit, get enough protein for muscle maintenance and follow the 80/20 diet rule to get enough micronutrients. And, that’s our third golden rule.
You’re probably thinking about it now – the story’s over and everything’s been explained. And you’re right, to a point. These three golden rules are what you need to follow to design your own fat-loss diet.
But before you create your own fat-loss diet, you need to learn what’s really important – and what might not be worth stressing over. So let’s scroll ahead to the next section to learn!
The Muscle and Strength Nutrition Pyramid
I just saw a transformation video and the comments section was filled with people asking which diet the person followed to get such amazing results. Believe it or not, people think that there is some magic in their diet – if they also start following it then they will get the result they want!
In times of uncertainty, when people have little information to go on, they can often be drawn to supplements in search of fast results. So, it’s really important to know what should be your top priorities when designing a diet for fat loss. This will help you avoid making any mistakes that could sabotage your progress!
And, Dr. Eric Helms has done an incredible job of representing the concept of preparing a nutrition plan with his “The Muscle and Strength Nutrition Pyramid“. This pyramid is your key to understanding how to get started on the right track with nutrition. This book is crammed full of information on muscle and strength nutrition and training – it’s a great resource for anyone looking to get fit and build muscle!
Follow this nutritional pyramid to make sure you’re emphasizing the right things in your diet!
There are FIVE major components in this pyramid and they go from most important to least important! Here’s a breakdown of all the components:
Energy Balance:
The most important part of nutrition, according to this pyramid, is maintaining a balance between the amount of energy you consume and the amount of energy you use.
The energy balance in your body is like a seesaw- it can be positive or negative!
If you have more energy going into your body than out, then the scale tips to the positive side and your body stores that extra energy as fat. This is called a “calorie surplus” state.
If you have more energy going out of your body than coming in, then the scale tips to the negative side and your body starts burning fat. This is called a “calorie deficit” state.
So, you have to choose whether you want to have a positive or negative energy balance depending on what your goal is!
For fat loss to happen, you will need to create a negative energy balance (calorie deficit)! This means that you will have to use up more calories than you consume.
Macronutrients:
The second most important thing to consider when trying to set a healthy diet is your daily distribution of macronutrients.
Once you’ve determined how many calories you need to achieve your goal, it’s time to focus on macronutrients! All the food you eat contains energy-providing macronutrients necessary for your body to function properly.
In this section, you get to figure out how many grams of protein, carbs, and fats you need daily to reach your fat loss goals! It’s like a math puzzle that will help you transform your body!
Micronutrients:
After setting your energy balance and macros, micronutrients are the next most important thing for reaching your fitness goals.
It’s so important to make sure you get all the essential doses of vitamins and minerals every day! Without them, your body can’t function at its best. So that’s why I asked you to follow the 80/20 diet protocol earlier!
Nutrient Timing:
After you’ve taken care of your energy balance and made sure you’re getting the right macros and micros, the fourth priority is nutrient timing!
This means focusing on the right balance of macros and micros, as well as consuming them at the right time to get the most out of your training!
It may make a slight difference but not much. So if you’re wondering what to eat before and after a workout for fat loss, it’s important to know that you need to be in a calorie deficit first for this to work!
Supplements:
You’ve got the energy balance sorted out, you know how many macros and micros to eat, and you’ve nailed down the timing – now what’s the last thing to consider? Supplements!
If you’re eating a balanced diet, you don’t need supplements! But if for some reason you can’t get all the nutrients your body needs from food, then supplements can help fill in the gaps.
So What Do You Need to Know?
The fitness industry is a HUGE industry- worth billions of dollars and supplements are a big part of that. So it’s no wonder you see people everywhere promoting them.
If you listen to those people, then according to them this nutrition pyramid is upside down. Supplements are the most important, they say. But the reality is different! In actuality, you’ll get most of your results from the first 3 parts of the pyramid: energy balance, macronutrients, and micronutrients!
Speaking of supplements – the best place to get them is at the very end of your list ONLY if you can’t meet your nutritional needs through food.
To put it simply, if you want to lose fat, follow these three golden rules: create a calorie deficit (the first component of the pyramid), fulfil your protein needs (the second component of the pyramid), and stick to the 80-20 rule (the third component of the pyramid). It’s that simple!
Wondering how to do all that? Keep reading- I’ll show you how!
Become Your Own Nutritionist
Do you ever find yourself wondering what celebrities eat in a day? They always seem to have such amazing, perfect physiques that it’s hard not to be curious.
Listening to celebrities, you may get the idea that you should follow their diet plan to a tee. But beware! Just because something works for them doesn’t mean it’ll work for you. You shouldn’t just copy their diet plan exactly as it is. Instead, you should use it as inspiration to create your own healthy version.
Celebrities have everything that you don’t- lots of money, personal nutritionists, personal trainers, and personal chefs! But that doesn’t mean you can’t be just as fabulous – you can do it all yourself. You can become our own personal nutritionist, personal trainer, and personal chef.
Absolutely! It’s easy – you just have to follow the 3 golden rules of designing a fat-loss diet. So let’s get started!
Golden Rule #1: Create a Calorie Deficit:
So let’s recap what we’ve learned – to lose fat, you must create a calorie deficit. Without this deficit, fat loss isn’t possible! Creating a calorie deficit is the FOUNDATION of your fat loss journey! No matter what happens, if you want to design your fat-loss diet, then you will HAVE TO create a calorie deficit!
But how do you create this deficit?
Theoretically, the best way to create a calorie deficit is to reduce the number of calories you take in each day while increasing your activity level and burning more calories overall! We have already covered it in detail in the last chapter.
Theoretically acceptable, but how do you do it practically?
Well, to do it practically, you must first find your DAILY CALORIC LIMIT. This is the requirement within which you have to eat food to get energy (in the form of calories!). Your caloric limit is called your MAINTENANCE CALORIES, and it’s your body’s need!
“A caloric limit (maintenance calories) is like a speed limit; it’s a guideline that’ll help you stay safe. You shouldn’t go over the speed limit when driving, and likewise, you shouldn’t eat more than your caloric limit for fat loss!”
Still confused? Let’s understand it better!
Maintenance Calories:
Remember how we represented fat loss and fat gain in the last chapter? Well, in case you forgot, let’s break it down again real quick.
[Fat Gain] = [Calorie Surplus] = [Calories(In) > Calories(Out)]
[Fat Loss] = [Calorie Deficit] = [Calories(Out) > Calories(In)]
That means, that if your calorie expenditure is greater than your calorie intake, then you’ll lose fat. But, if your calorie expenditure is less than your calorie intake, then you’ll gain fat.
But what if your calorie expenditure and calorie intake are equal?
Well, you’ll neither lose nor gain fat in this case – you’ll stay exactly as you are. And this number is called Maintenance Calories! It can be represented as:
[Daily Caloric Limit] = [Maintenance Calories] = [Calories(Out) = Calories(In)]
That means, if you want to lose fat, then you’ll need to consume fewer calories than your maintenance calories. And if you want to increase your weight, then you’ll need to consume more calories than your maintenance calories.
It’s simple! Unless you know what is your daily caloric limit, you won’t be able to eat less than that and create a calorie deficit.
But how do you know what is your daily caloric limit?
“Well, maintenance calories are nothing but an AVERAGE ESTIMATE of your TOTAL DAILY ENERGY EXPENDITURE (TDEE).”
We can denote it like this:
[Daily Caloric Limit] = [TDEE(Avg)] = [Maintenance Calories] = [Calories(Out) = Calories(In)]
It’s simple, your caloric limit, TDEE and maintenance calories are all the same! The terms are just used interchangeably. Now we’re going to use the term “Maintenance Calories” instead of all these others, so you won’t get confused!
To find out how many calories you need to maintain your weight, first, you need to calculate your total daily energy expenditure (TDEE).
Calculate Maintenance Calories:
Knowing your maintenance calories is SO important before starting your fat-loss journey. It will help you determine whether you will lose or gain on certain calorie intake.
There are two ways to find out the number.
1. Use FITTR BMR Tool:
There are a few easy steps to follow in order to obtain your maintenance calories using FITTR.
Step 1: Go to FITTR Website or App:
First, visit the FITTR website or download the FITTR app and sign up for a new account.
You can sign up for a new account directly from here: https://www.fittr.com/signup
Note: Although you are able to access FITTR tools without signing up, creating an account with them would make it easier for you to utilize the full range of their features and services for benefit in the chapters ahead.
Step 2: Go to FITTR Body Fat Calculator Tool:
In order to calculate your maintenance calories, you will need to know your body fat percentage. After logging into FITTR, please go to the Body Fat Calculator Tool and fill in the required information.
If you are already signed up, you can directly visit the fat calculator tool through this link: https://www.fittr.com/dashboard/tools/body-fat-calculator
If you are not signed up then don’t worry you can visit the fat calculator tool directly through this link: https://www.fittr.com/tools/body-fat-calculator
In the required information, you must select your gender and fill out your waist measurement (in centimeters), neck measurement (in centimeters), and height measurement (in centimeters).
To know how to take body measurements, you can refer to Chapter 6.
For example, if you are a male with a waist measurement of 96 cm, neck measurement of 39 cm and height of 165 cm, your body fat percentage will be 26% based on the calculation.
Please take note of your body fat percentage and move on to the next step.
Step 3: Go to FITTR BMR Tool:
Now go to the FITTR BMR tool and fill in all the required details.
If you are already signed up, you can directly visit the fat calculator tool through this link: https://www.fittr.com/dashboard/tools/bmr-calculator
If you are not signed up then don’t worry you can visit the fat calculator tool directly through this link: https://www.fittr.com/tools/bmr-calculator
Now, you need to select your gender and exercise frequency and provide your age, weight (in kg), height (in cms), and body fat percentage in the required details.
According to your activity levels, select your exercise frequency. If you weight train 5-6 days a week, select the exercise frequency ‘3-5 times a week’.
Enter the body fat percentage, which you calculated in step 2, into the ‘Body Fat %’ field.
For example, if you are a male aged 28 years, 165 cm tall and 80 kg, going to the gym 3-5 times a week with a body fat percentage of 26%, your BMR would be 1582 Kcal and your TDEE would be 2452 Kcal.
So, your TDEE = Maintenance Calorie = 2452 Kcal ≈ 2400 Kcal
And, you BMR = 1582 Kcal ≈ 1550 Kcal
People often overestimate their activity levels. They think they’re more active than they actually are. Therefore, by estimating the maintenance calories, we changed it to 2400 Kcal and BMR to 1550 Kcal.
2. Use The Katch-McArdle Formula:
When it comes to weight loss or gain, calories are king. And while there are a lot of variables that go into calculating how many calories you should be eating (age, activity level, etc.), there is one equation that can give you a pretty accurate estimate of your maintenance calories—the number of calories you need to eat to neither lose nor gain weight.
Here are the steps to estimate maintenance calories with an equation:
- Step #1: Calculate your lean body mass (LBM) using the Boer formula
- Step #2: Calculate your BMR using the Katch-McArdle formula
- Step #3: Calculate your TDEE using the Katch-McArdle Multipliers
With that basic explanation out of the way, let’s get into the specific steps:
Step #1: Calculate your Lean Body Mass (LBM):
In order to estimate lean body mass, we will use the Boer formula. Which is as follows:
- If you are men, LBM = (0.407 × weight [kg]) + (0.267 × height [cm]) – 19.2
- And if you are women, LBM = (0.252 × weight [kg]) + (0.473 × height [cm]) – 48.3
For example, let’s say you are a male who weighs 80 kg and is 165 cm tall. Then, according to the Boer formula, your lean body mass would be calculated as follows.
LBM = (0.407 × 80) + (0.267 × 165) – 19.2
LBM = 57.415 kg
Boer’s formula estimates your lean body mass as 57.415 kg, which we will use in the next step.
Step #2: Calculate your BMR:
In order to estimate BMR, we will use the Katch-McArdle formula. Which is as follows:
BMR = 370 + (21.6 × Lean Body Mass [kg])
For example, if you are a male who weighs 80 kg and is 165 cm tall, your lean body mass would be 57.415 kg. Then, according to the Katch-McArdle formula, your BMR would be calculated as follows.
BMR = 370 + (21.6 × 57.415)
BMR = 1610.164 Kcal ≈ 1600 Kcal
Katch-McArdle’s formula estimates your BMR as 1600 Kcal, which we will use in the next step.
Step #3: Calculate your TDEE:
In order to estimate TDEE, we will use the Katch-McArdle multipliers. Which are as follows:
| Activity Levels | Multiplier |
|---|---|
| If you are sedentary (little or no exercise) | 1.2 |
| If you are lightly active (light exercise/sports 1-3 days/week) | 1.375 |
| If you are moderately active (moderate exercise/sports 3-5 days/week) | 1.55 |
| If you are very active (hard exercise/sports 6-7 days a week) | 1.725 |
| If you are extra active (very hard exercise/sports & physical job or 2x training) | 1.9 |
You will need to select a multiplier according to your activity levels. Once you have done so, you can use the following formula to calculate your TDEE.
TDEE = BMR × Multiplier
For example, if you are moderately active, that is, you do gym or any other sports 3 to 5 times a week. Then, according to the Katch-McArdle formula, your TDEE would be calculated as follows.
TDEE = 1600 × 1.55
TDEE = 2480 Kcal ≈ 2400 Kcal
So, your TDEE = Maintenance Calorie = 2480 Kcal ≈ 2400 Kcal
And, you BMR = 1610.164 Kcal ≈ 1600 Kcal
People often overestimate their activity levels. They think they’re more active than they actually are. Therefore, by estimating the maintenance calories, we changed it to 2400 Kcal and BMR to 1600 Kcal.
It is important to note that these estimates are just that – estimates. They may not be completely accurate for everyone. Therefore, it is important to monitor your weight and adjust your calorie intake as needed. In the following chapters, we will provide an in-depth exploration of how to make modifications to your calorie intake by keeping track of your weight.
Meanwhile, now that you know the estimate of your maintenance calories, let’s talk about finding an optimal calorie deficit!
Determine An Optimal Calorie Deficit For You:
Finding your maintenance calories is just the first step! The next question is: how much of a calorie deficit should you create?
You don’t have to starve yourself to create a calorie deficit. You need to maintain control over your calorie deficit so it’s neither too much nor too little. Your calorie deficit should be optimal for you!
If you have too large of a calorie deficit, it won’t be sustainable. Plus, your gym performance will suffer and you’ll start to lose your muscle mass.
On the contrary, if you keep your calorie deficit very low, you won’t see results and won’t be motivated to lose fat. It’s not sustainable either!
So what’s the best calorie deficit? Let’s find out!
You can create a calorie deficit in three different ways, and each one has a different rate of deficit!
| Calorie Deficit | Deficit Rate |
|---|---|
| Small | 10%—15% |
| Moderate | 16%—25% |
| Large | 26%—35% |
Small calorie deficit: In a small calorie deficit, you have to keep your rate of the deficit between 10% to 15%. That means, in a small calorie deficit, you have to make sure you’re eating 10% to 15% less than your maintenance each day.
Moderate calorie deficit: In a moderate calorie deficit, you have to keep your rate of the deficit between 16% to 25%. That means, in a moderate calorie deficit, you have to make sure you’re eating 16% to 25% less than your maintenance each day.
Large calorie deficit: In a large calorie deficit, you have to keep your rate of the deficit between 26% to 35%. That means, in a large calorie deficit, you have to make sure you’re eating 26% to 35% less than your maintenance each day.
You have to choose the optimal rate for yourself from these rates very wisely. Too much or too little and your whole plan falls apart. You have to keep it under control to see the results you want!
Now the question is, how do you know what the optimal calorie deficit rate is for you?
Woo! To get the answer, you first have to do a rough calculation to find out what percentage of fat you have in your body. You can simply use this calculator to calculate your body fat percentage: https://www.fittr.com/tools/body-fat-calculator
There are three possible outcomes after doing the calculation. You could end up in one of three different categories!
| Body Fat% | Category |
|---|---|
| >30% | Obese |
| 15%—30% | Overweight |
| <15% | Lean |
Note: The lower the fat percentage you are in, the more vulnerable you are to muscle loss during a calorie deficit.
Obese: You come under the obese category if your body fat percentage is above 30%. Since you have HIGH-fat percentage and you’re not very prone to muscle loss, you can create a large calorie deficit in the beginning and lose fat faster than other people!
Overweight: You come under the overweight category if your body fat percentage is between 15% to 30%. Since you have a MEDIUM fat percentage and you’re medium prone to muscle loss, you can create a moderate or a small calorie deficit!
Lean: You come under the lean category if your body fat percentage is below 15%. Since you have LOW-fat percentage and you’re very prone to muscle loss, you can create a small calorie deficit!
Look at this image! You can understand this better from it.
So people who are lean and want to be leaner can create a small calorie deficit, and obese people can create a large calorie deficit! The more fat you carry, the bigger your calorie deficit can be!
All you gotta do is find out which category you fall under lean, overweight, or obese. Then you can easily decide the optimal fat loss rate for yourself!
In the prior section, we calculated the maintenance calories for a male aged 28 years, weighing 80 kilograms and having a height of 165 centimeters as well as 26% body fat. Upon calculating, we have determined that the maintenance calories are 2400 Kcal.
So now let us try to understand the table with this example.
- Since the body fat percentage of this person is 26% then it will come under the overweight category.
- Now since this person comes under the overweight category, he can create a small to moderate calorie deficit.
- Now since this person can create a small to moderate calorie deficit, he can keep his deficit rate between 16% to 25%. Going beyond this figure is not recommended.
So let’s say this person wants to maintain the maximum calorie deficit rate i.e. 25%, then what will be the deficit multiplier according to the table?
Well, calorie deficit multiplier = 0.75
Now let’s use this calorie deficit multiplier to find the daily calorie budget.
Determine Daily Calorie Budget For You:
You did it! You found your maintenance calories and then your calorie deficit multiplier. Now it’s time to find your daily calorie budget!
Just like you have a monthly budget for expenses, more than which you cannot spend – similarly, now you will have a daily budget for calorie consumption.
How to calculate your daily calorie budget? Well, you can easily calculate your daily calorie budget with this formula:
Your daily calorie budget = (Your estimated maintenance calories) × (Your calorie deficit multiplier)
Now since in the example we had calculated the maintenance calories of that person as 2400 Kcal and calorie deficit multiplier 0.75, then his daily calorie budget = 2400 × 0.75 = 1800 Kcal
When this individual designs their diet plan, then his daily calorie allowance will be 1800 Kcal.
Golden Rule #3: Fullfill Your Protein, Fats & Carbs Needs:
Now that you know your daily calorie budget and how many calories you need to consume in a day, it’s time to set your macros. That enables you to determine the quantity of proteins, fats and carbohydrates you consume daily within your total amount of calories allowed.
We’ve already discussed that there are 4 calories in 1 gram of protein, 9 calories in 1 gram of fat, and 4 calories in 1 gram of carbs—and that every macronutrient plays an important role in your diet. So what’s the perfect macronutrient split that will help you achieve your goals? Let’s find out!
Set Your Protein:
Protein is a major player in your diet! Therefore it’s necessary to set the protein first!
The Recommended Dietary Allowance (RDA) for protein is only 0.8 grams of protein per kilogram of body weight. But when you want to get fit, your goals are a bit higher! If you want to be in your best shape, you have to do better than the average person, right?
In fact, you’re going to the gym and bringing micro-tears into your muscles, so your protein requirements will definitely increase. You’ll need to fuel those muscles so they can repair and grow stronger.
So how much protein do you need?
You have to operate in a range. So the lower side of the range is 1.6 grams of protein per kilogram of body weight, the middle of the range is 1.8 grams of protein per kilogram of body weight, and the high side of the range is 2.2 grams of protein per kilogram of body weight.
We consider the middle of the range of 1.8 gms/kg as your daily protein need. So let us take the example of the same person whose weight is 80 kg.
So, daily protein need = 80 × 1.8 = 144 gms
So if that person wants to make sure he is getting enough protein, he should aim for around 144 grams per day. This means that as long as his daily intake is between 140 and 150 grams, he’s on the right track!
Note 1: If you are obese, then in the beginning you can operate on the lower side of protein i.e. 1.6 g/kg because your body has a lot of stored body fat! Protein is mainly related to your muscle mass.
Note 2: If you're just starting out, aim for 1.2 grams of protein per kilogram of body weight. Then, slowly and gradually increase your intake until you're getting the right amount of protein for your needs. Your stomach slowly gets used to the new diet and new protein intake!
Set Your Fats:
People are always looking for low-fat or fat-free foods. They wonder if the item contains little to no fat, then they can eat as much as they want. They think that just because it’s fat-free, it won’t make you fat. But that’s not true at all. It’s a trap you can easily fall into!
Just as protein is essential for your health, in the same way, fat is also important!
Do you want to know how much fat you should be eating every day?
You should make sure to have at least 0.6 grams of fat per kilogram of body weight. This is essential for staying healthy and keeping your energy levels up.
So let us take the example of the same person whose weight is 80 kg.
So, daily fat need = 80 × 0.6 = 48 gms
So if that person wants to make sure he is getting enough fat, he should aim for at least 48 grams per day.
Set Your Carbs:
I’m sure you have heard a number of people express that consuming rice can lead to weight gain. Those individuals who lack knowledge in nutrition opt to remove carbohydrates from their diets and oftentimes recommend the same to others. This is SO wrong!
It is essential to ensure that your carbohydrate intake remains appropriate, just as it is necessary to ensure that adequate amounts of both protein and fat are consumed on a daily basis.
So how many carbs should you eat in a day?
You know that your calories come from all three macronutrients- protein, fat and carbs. Out of that, you have already determined your needs for protein and fat; the remaining calories can come from carbohydrates.
So let us take the example of the same person again. We’ve done the calculations, and here’s what we know so far:
- Daily protein need = 144 gms
- Daily fat need = 48 gms
We already know that 1 gm of protein contains 4 cal and 1 gm of fat contains 9 cal. So if we want to know how many calories that person is consuming from protein and how many calories that person is consuming from fats, all we have to do is a simple calculation!
Daily calories intake from protein = 144 × 4 = 576 Kcal
It is already established that a gram of protein yields about 4 Kcal, so if this person consumes an average of 144 gm each day, then the total intake from protein would be 576 Kcal.
Similarly, daily calorie intake from fats = 48 × 9 = 432 Kcal
It is already established that a gram of fat yields about 9 Kcal, so if this person consumes an average of 48 gm each day, then the total intake from fat would be 432 Kcal.
Now since the daily calorie bug is 1800 Kcal, so, remaining calories = 1800 Kcal – 576 Kcal – 432 Kcal = 792 Kcal
Since the daily calorie budget is fixed which is 1800 Kcal and out of that 576 Kcal is coming from protein and 432 Kcal is coming from fat, then it is obvious that the remaining 792 Kcal will come from carbs only.
It is already established that a gram of fat yields about 9 Kcal, so if you want to measure the carbs intake of that person in grams, then simply divide carbs calories by 4.
So, daily carbs need = 792 ÷ 4 = 198 gm
So that person can include 198 gm carbs in his remaining calorie budget.
Pro tip: The Ratio of Fat and Carbs Doesn't Matter: Talking about carbs and fats. You can pretty much eat whatever ratio of carbs and fats you want! Seriously, it doesn't matter if you go high fat or high carb - as long as you're eating in a calorie deficit and fulfilling your protein needs, you'll see results!
If you're being mindful of your calorie and protein intake, then you can have whatever carb and fat combo you want! indulge in what sounds most delicious to you—something you can keep up with in the long term.
Golden Rule #3: Follow 80-20 Rule:
Now that you know how many calories you have to consume through protein, fats and carbs each day, it’s time to figure out how you’ll make your own personal diet plan!
You can create the perfect diet plan without restricting yourself! You just need to follow the 80/20 rule and include healthy whole foods in 80% of your meals and you can indulge in your favorite foods in the remaining 20%.
So let’s understand what these whole and processed foods are!
Whole Foods:
Whole foods are foods as close to their natural states as possible. This means that they’re minimally processed and in their most unaltered form possible. They’re perfect for your plate because they aren’t processed or man-made. Plus, they taste really good and offer tons of nutrients.
Here’s the list of whole foods that should cover 80 percent of your personal diet plan:
- Whole grains
- Vegetables
- Fruits
- Nuts, seeds
- Meat, fish, egg
- Beans and legumes
- Dairy
- Herbs and spices
These are the foods you should be eating every day to make sure you’re getting all the nutrients you need!
Processed Foods:
Processed foods are those that have been altered in some way, from their natural form. Many processed foods contain additives and preservatives to keep them looking and tasting fresh, but over time these chemicals can cause health problems. Processed foods can also be full of empty calories and contribute to weight gain.
Although processed foods are made from whole foods, they don’t contain all the same nutrients as whole foods! Micronutrients like vitamins and minerals are reduced during processing.
Some examples of processed foods include cakes, biscuits, pastries, ready-to-eat noodles, soft drinks and more.
Why Whole Foods?
There are many reasons why you should eat whole foods. For one, they are more nutritious than processed foods. Whole foods contain all of the vitamins, minerals, and antioxidants that your body needs to function properly. Processed foods, on the other hand, often contain empty calories that can lead to weight gain and health problems over time.
Another reason to eat whole foods is that they are more filling than processed foods. This is because whole foods contain fiber, which helps you feel full for longer after eating. Processed foods typically lack fiber and other nutrients that keep you feeling satisfied. As a result, you may find yourself snacking more often if you consume them regularly.
Awesome! Now that you know what you want to include in your diet plan, it’s time to get started and create a diet plan. Let’s do this!
Sample Diet Plan
The time has finally come to create a diet plan! 😍😍
But before we get started, you’re gonna need to invest in a KITCHEN SCALE. 🙂🙂
You will need a kitchen scale to measure your food intake, and it is one of the most important pieces of equipment you can have. Measuring your food is the only way to track how many calories you’re consuming. If you eat without measuring, you’ll never know how many calories you’re consuming and that will impact your progress!
Okay, so before we continue, I’m assuming you have a kitchen scale to measure your food.
So when you move to the next step, there are some simple yet very important rules for you to follow while creating your diet plan!
Rule #1: Always measure raw foods and uncooked: Did you know that the weight of your food can actually change when you cook it? Yep, things like water and oil can cause their weight to fluctuate. For example, every person puts in different amounts of water while cooking rice. Therefore, the weight of cooked rice will be different for each person. But if the rice is measured raw, then its weight will be the same for everyone. So always measure food raw and then cook it.
Rule #2: Always measure oil separately: You’re not just going to eat boiled food. You’ll definitely use oil, ghee, or butter for cooking, so you need to measure it out separately.
Rule #3: First, set your protein: When it comes to planning your meals, protein should be your number one priority. Why? Protein is essential for helping you build and maintain muscle mass, and it can also help regulate your metabolism. So first of all, make sure to include foods in the diet that contain more protein!
Rule #4: Set your fats and carbs: Once you’ve set your protein intake for the day, you can move on to fats and carbs. While both are important for overall health, they don’t play as big a role in muscle building as protein does. So don’t worry too much about getting the perfect ratio of fats to carbs – just make sure you’re getting the minimum amount of fats!
Rule #5: Include enough green leafy veggies: If you’re looking to improve your overall health, make sure to include plenty of green leafy veggies in your meals. They are packed with nutrients, fibre, and antioxidants that can help protect against various diseases. Some of the most popular options include spinach, kale, and Swiss chard. You don’t need to count calories for green veggies because they’re practically zero-calorie foods!
Plan Your Meals With the FITTR:
Now that you know all the rules, it’s time to put them into practice and plan your meals. So before you start planning your meals, you should write down all the essential details you calculated a while ago in one place. Having everything in one spot will help you stay organized and on track!
In the previous chapter, we used an individual example to illustrate how to calculate TDEE and calorie budget based on his current body composition. Let us continue with that same example.
Now, organize the details. It should look like this:
| Details | Data |
|---|---|
| Maintenance calories | 2400 Kcal |
| Daily Calorie wage | 1800 Kcal |
| Protein | 144 gms (576 Kcal) |
| Fat | 48 gms (432 Kcal) |
| Carbs | 198 gms (792 Kcal) |
Now you get to customize your meals by divvying up 1800 calories however you want. Just make sure to include approximately 144 grams of protein in your diet.
You can distribute 1800 calories in any number of meals. For example, I will distribute it in 4 meals which will include Breakfast, Lunch, Evening Snacks, and Dinner.
Why only 4 meals? I love eating 4 times a day. It’s so convenient and my lifestyle is perfect for it. You can easily distribute your meals into 2, 3, 4, or 5 meals depending on what works best for you.
We will be utilizing the FITTR to develop a personalized diet plan for you. Take a moment to sign up now, as this is highly important. To sign up you can visit this link: https://www.fittr.com/signup
The FITTR is awesome for designing diet plans. It has a huge database of foods and their nutritional values, so you can easily find out how many calories, proteins, fats and carbs are in each one. So before designing your diet plan. It’ll help you stay on track and make sure you’re getting all the nutrients you need. Plus, it’s just really handy to have around!
You can create your diet plan in 2 easy steps with the help of the FITTR. Just enter your details and start tracking what you eat – it’s that simple!
So, let’s start designing your personalised diet plan:
Step #1: Save Your Calories and Macros Details on FITTR:
You need to save your calories and macros details on FITTR. This is such a helpful tool, especially for those who are always on the go. Check out this detailed video to learn how.
To feed your calculated calories and macro details into FITTR, first log in to the FITTR dashboard and then click on the “Tools” section of the left sidebar.
Now go to the “Diet Tool” section!
…and then you’ll get the “Diet Tool” screen where you can set your calories, macros, and diet plan:
To feed your calculated calories and macro details click on the “Update Macros” button on the right sidebar.
Now enter your daily calorie budget in the “Calories” text box and select the diet type as “Custom”. Also, once you’ve set your desired amount of proteins, carbs, and fats using the color slides, be sure to press the “Update” button!
Now your calories and macro details are saved. This will look like this in the right sidebar of the diet tool.
Now you can finally start creating your very own diet plan!
Step #2: Create Diet Plan On FITTR:
The FITTR Diet Tool is amazing. You can easily create your own diet plan, add your favorite foods, and track the calories and nutrients. This is going to help you make healthy choices and reach your goals!
But, you can’t just start whipping up a diet plan willy-nilly. You need to be aware of the best sources of protein-rich foods because before you do anything else, you’ve gotta make sure you’re getting enough protein!
So if you’re looking to up your protein intake, here are some delicious options. Whatever your taste preferences are, there’s definitely something on this list for you.
This list is amazing. You’ll know exactly how much of each food you need to take to get 25 grams of protein, and how many calories you’ll get from it!
Non-veg Food Sources to get 25 gms Protein:
| Food | Quantity | Calories |
|---|---|---|
| Chicken breast | 100 gms | 127 cal |
| Rohu fish | 145 gms | 141 cal |
| Basa fish | 115 gm | 176 cal |
| Surmai fish | 100 gms | 181 cal |
| Tilapia fish | 100 gms | 131 cal |
| Prawns | 140 gms | 137 cal |
| Salmon fish | 125 gms | 246 cal |
| Pomfret black fish | 125 gms | 139 cal |
| Pomfret white fish | 150 gms | 131 cal |
| Lamb | 160 gms | 401 cal |
| Eggs | 4 large | 280 cal |
| Egg white | 8 pieces | 96 cal |
Veg Food Sources to get 25 gms Protein:
| Food | Quantity | Calories |
|---|---|---|
| Soya chunks | 50 gms | 173 cal |
| Tofu | 250 gms | 245 cal |
| Seitan | 100 gms | 260 cal |
| Edamame | 210 gms | 254 cal |
| Lentils | 100 gms | 350 cal |
| Beans | 100 gms | 350 cal |
| Spelt | 170 gms | 575 cal |
| Hemp seeds | 80 gms | 469 cal |
| Spirulina | 45 gms | 131 cal |
| Soy Milk | 750 ml | 405 cal |
Dairy Food Sources to get 25 gms Protein:
| Food | Quantity | Calories |
|---|---|---|
| Paneer | 140 gms | 395 cal |
| Cheese slice | 6 piece | 390 cal |
| Milk | 750 ml | 390 cal |
| Curd | 630 gm | 397 cal |
| Greek yogurt | 350 gms | 252 cal |
| Gouda cheese | 105 gms | 365 cal |
| Mozzarella cheese | 100 gms | 292 cal |
| Whey protein | 1 scoop | 120 cal |
Now that you have a list of some amazing protein-rich foods, you can easily create your own drool-worthy protein-packed diet. Check out this awesome and interesting video to learn how.
To create your diet plan with FITTR, first, log in to the FITTR dashboard and then click on the “Tools” section of the left sidebar.
Now go to the “Diet Tool” section!