An “Ideal Fat Loss” Diet
There are so many myths surrounding fat loss and foods, that it’s disappointing to work in this industry and have to constantly fight against what works versus the popular media’s portrayal of what ‘works’.
A prime example of this is Saturated Fat. Everyone knows saturated fat is “bad,” right?
Well no. Actually it’s not that bad. A balanced fat intake between Mono-unsaturated, poly-unsaturated (omega 3’s) and saturated fat is the best way to a healthy fat intake. Trans-Fat (margarine) on the other hand is disastrous for your health. Heavy Fats with Sugar is also awful – think butter with maple syrup and pancakes.
This is why politician’s and popular media should NOT be telling you how to eat – because they’re usually about 10-20 years behind what the science says and about 30-50 years behind what people who have been getting results have been doing.
With that said, today’s article includes three sheets from a workshop I gave last month on Permanent Fat Loss – which included 17 slides and a ton of information in one hour.
You can stop reading right now if you’d like and download the 3 pages (no sign-up required) and take a look at the diet by clicking here.
You can also click on the picture below to be taken to the PDF document.
So now that you have the “Ideal” Fat Loss diet, let’s talk about the reasons behind the elements within the diet.
In any diet, you need to take into account 4 aspects:
1 – Effects of Hormones and Nutritional Status of the Food
2 – Satiety Level and your ability to Stick to the Diet
3 – Thermic Effect of the Food
4 – Calories
Let’s go through each of these aspects.
1 – Effects of hormones and nutritional status of the food – If you look at the diet, it’s either made up of lean meats or a complete protein source. There is almost no carbs and the only meal with carbs is the second snack, when it’s paired with some chicken.
What this does is a number of things:
A – The protein sources will raise insulin slightly, but will also raise glucagon. This means that your cells will take in the protein, but the rise in blood sugar will be minimal. With a minimal rise in blood sugar, you allow your body to preferentially use fat as it’s fuel source, while sparing any metabolically active tissue (aka, muscle) from being lost.
B – With the amount of vegetables and nutrient dense foods, you will be taking in enough fiber, while taking in a good amount of whole sourced vitamins and minerals. Almost any deficiency in vitamins and minerals will lead to weight gain. By eating nutrient dense foods, you allow yourself to reduce inflammation throughout your body, making it easier to lose weight.
C – The salmon in the breakfast will increase dopamine levels, while the serving of nuts will increase acetylcholine levels. These two neurotransmitters are related to drive and attention. In other words, you will actually start your foot off on the right foot, with food being the backbone of that good first step.
2 – Satiety Level and Your Ability to Stick to a Diet:
A – There are tons of reasons why people falter on a diet, from social and psychological reasons to physiological cravings. In this diet, you allow yourself to get rid of the physiological cravings. You should rarely feel hungry on this diet – especially if you currently eat the standard North American Diet. In fact, you’ll be eating more food, feel fuller, be able to preserve your muscle and never have bodily cravings for food. This doesn’t mean that you won’t psychologically crave certain foods, as that’s almost a guarantee, but you won’t need to actually eat the food, to get rid of the craving.
B – Another aspect of this diet that makes it so good is that at the end of the day, you don’t want to ramp down your thyroid or leptin levels, causing a slowdown in your metabolism. By following this diet and eating the extra carbs every 4th day, you’ll allow yourself to keep those hormones from dropping too low.
C – In a study of all the popular diets, from Atkins to vegetarianism, it was shown that the easiest to stick to was the high protein, high fat diet. Your body doesn’t need carbs from an external source. If you’re an athlete, then carbs can help if your body tolerates them well, but considering this is an ideal fat loss diet, then I’m not concerned with the Ideal Fat Loss Diet for athletes.
3 – Thermic Effect of Food
There are a lot of numbers thrown out with saying that a pasta dish of 100 calories (a miniscule amount) will only take your body 5 calories to burn, while a 100 calories of steak (4 ounces of steak) will take 20-30 to completely digest. This difference while expanded over 2,000 calories comes to about 300-500 calorie difference. In other words, the foods you eat that have a “number of calories” will react differently once in your body and that difference can become substantial over the long-term.
4 – Calories
Ah, the most debated concept in nutrition. Yes, calories do count. But as I’ve hopefully shown with the above points, a calorie is not simply a calorie due to the effects the FOODS have on hormones, satiety levels (aka, able to stick to the diet) and the thermic effect of food. This diet, although decently high in calories can definitely be used to lose a large amount of fat compared to other diets that help you to lose a large amount of weight. The difference is that your loss of fat on this diet will be significant, while your loss of muscle will be miniscule. This is opposed to purely calorie-counting diets that help you to lose weight due to a loss between both muscle and fat. In a pure calorie-counting diet as your muscle loss increases, your metabolism slows down and going back to a higher calorie meal plan is often met with disastrous results.
When is this diet not ideal?
In three situations:
1 – This diet is not ideal if you are below 16-19% body fat if you’re a woman or 10-12% for a male. Until then though, most people would benefit from a diet of this type. Why is this? Because when you get to a certain level of bodyfat, calories count even more as the closer you get to your “best” the more variables you have to take into account. Also, you may actually need to cycle your carbs more often and/or be able to individualize your carb intake.
2 – This diet is also not ideal if you can’t consistently switch up your protein sources or if you’re not taking the requisite supplements. This is not mentioned on the sheets, but if you’re not switching up the meats and not eating the organic beef, then you won’t get the same results. Why is this? Conventional beef is filled with a lot of toxic substances. Can you continue to lose fat from this method? Sure, but is it “ideal?” Not anymore.
3 – If you’re not working out, then this diet is just good, but definitely not ideal. You would probably want to get rid of the avocado, cut the organic beef portion in half, get rid of the apple, and second protein shake.
What About The Supplements?
The supplements are there for very specific purposes and will be discussed in a future post. Until then, you can refer to my post about the Basic Supplements.
Once again, if you haven’t downloaded the Ideal Fat Loss Diet yet, you can download the PDF of The Ideal Fat Loss Diet here.
If you have any questions, leave a comment below or email me at John@ThePsychologyOfFitness.com.