What is the best nutrition plan to lose fat?

As you may or may not know (if you don’t, this article is exactly what you need), most fat loss happens in the kitchen. You can run and run and run until you can’t run anymore (this post explains why that’s not efficient), but if you’re not eating right, you won’t see the fat loss results you want. to see. Even if you are eating all the healthy foods, you may STILL not see the fat loss you want to see. Why is this? It has to do with macronutrients. While eating healthy foods is a good start, at some point you’ll need to transition to a more precise diet to really get the level of definition you want. This article will explain in detail why fat loss occurs and the eating plan you must follow to achieve it.

A quick overview of fat

Fat serves many purposes in the body, but the main function of fat is as an energy reserve. Fat is an efficient source of energy because it stores more than twice the calories per gram of carbohydrates and protein (9 cal vs. 4 cal, respectively). The average lean adult stores enough fat to sustain life for more than two months.

Why does fat loss happen?

Fat is mainly stored in adipocytes, which can either absorb or store fat depending on energy levels. Energy levels are primarily determined by food intake. When energy levels are high, fat tends to stay inside adipocytes. When energy levels are low, such as fasting or during exercise, insulin levels drop and epinephrine levels rise. Epinephrine causes the fatty acid to be released from the adipocyte.

The resulting fatty acid then goes on a long journey throughout the body through various processes and cells. If you’re interested in learning more about the details of that, check out “The Physiology of Fat Loss” by Dr. Len Kravitz on Google. If you’re more interested in how nutrition leads to fat loss, keep reading.

The Fat Loss Nutrition Plan

There is much debate about the proper nutrition plan for fat loss. The tricky part is that it varies from person to person because there are so many variables involved. Your exercise, daily activity level, age, and gender all play a role in how you should structure your fat loss nutrition plan. The most important thing to remember is that no calculator or formula will give you exactly what you need. Your body is unique and each formula will require some adjustment. This is something only you can figure out. Luckily, I’m going to offer a great place to start right now.

In my personal experience, with clients, and with my own body, I have found much success with a macronutrient ratio of 40% Fat: 40% Protein: 20% Carbs. I’ll go into a little more detail in a second, but I want to reiterate that this should be used as a starting point. You may have to adjust the ratio to find one that works for your body.

When it comes to 40% fat, I make sure to incorporate plenty of mono and saturated fats because they have been found to increase testosterone. I also include polyunsaturated fats. If you’re a woman, this is obviously less important to you, so you can stick to leaner meats with less saturated fat. Trans fats should be avoided at all costs.

40% protein can be basically any type of protein that your body can tolerate. Whey protein is my preferred option. For some people, whey concentrate can be harder on the stomach, so whey isolate should be substituted. If you’re trying to avoid dairy, egg or pea protein is a great option. I would strongly recommend investing in protein powder, as getting 40% of your total calories strictly through food is going to be a challenge (plus it’s expensive!). Protein powder is cheap, effective, and makes it easy to reach your protein goals.

20% carbs is the smallest part of your diet, but the hardest part to manage. When it comes to fat loss, keeping your blood sugar stable is very important, but it’s also important to have enough energy to get in a great workout and recover. I avoid starchy carbs like sugar (including fruit) unless it’s before or right after my workout. Starchy carbohydrates increase blood sugar levels, which is helpful for energy and recovery. If you eat a lot of starchy carbohydrates and then do nothing, chances are your body stores glucose as fat. Before and after training I eat starchy carbs, the rest of the day I stick to non-starchy carbs like vegetables and other high fiber foods. A good rule of thumb to follow is to stick to foods that have a starch:fiber ratio of 3:1 or less. For example, a serving of broccoli has 6 g of carbohydrates and 2 g of fiber. This is a 3:1 ratio, which would be acceptable to eat at any time of the day.

What to do if this relationship does not work?

There is a high chance that this relationship will stop working for you at one point or another. Like I said before, it takes a lot of things to find the right ratio of macronutrients. If you start to feel like you don’t have enough energy for a good workout, you may need more carbs. If you feel like you’re not making progress because you’re not recovering fast enough, you may need more carbs. I would not reduce carb intake below 20% as this could lead to hormonal imbalance and a halt in fat loss.

When it comes to changing your ratio, make small changes. Do not adjust more than 5% at a time. For starters, if you increase your carb intake by 5%, reduce your fat intake by 5%. Monitor your progress for a couple of weeks, if you see success just stick with it. If you still don’t see progress, make another small adjustment.