Looking for a diet that works?
LOOKING FOR A DIET THAT WORKS? Do This! There are so many dieting strategies out there: Low Carb, High Carb, Keto, Moderate Carb Diet, etc. Beginners are often confused as they can’t figure out which diet strategy will help them achieve their fitness goal. Will Low Carb and Keto cause faster fat loss? Is High Carb a complete no-no? Here’s how you can simplify this process and find the diet that works for you: The method we’ll use will help us "Fill The Gaps" in your daily eating habits. Food is a source of energy which every person needs for survival. That’s the primary reason for consuming food daily. When you plan to start a diet, it needn’t be completely different from what you’ve been eating does not necessarily have to involve completely new types of food that you’ve never even heard of. Let’s first analyze the food that we consume on a daily basis and later compare it with the targets that we’ve set according to our goal. This will help us fill the gaps without having to learn a new way of dieting. 1) Start by maintaining a log of your daily food intake. (Take a week's data, or at least a couple of days) 2) Determine the approximate calories that you are consuming. (Enter the values in a Macros Calculator & find out the approximate overall calories, including macronutrients breakdown) At this stage, most of your analysis will be complete! 3) The next step is to find your targeted calories for the day. If your goal is Fat Loss, then Target Calories = Between BMR and TEE (Total energy expenditure) For Muscle gain, Target Calories = Above your TEE calories If your goal is Maintenance, Target Calories = TEE Remember: ✔ If energy expenditure is more than your energy (food) intake, you will lose fat ✔ If caloric intake is equal to caloric expenditure, you will maintain weight ✔ If caloric intake is more than energy expenditure, you will gain weight 4) Determine your protein intake for the day. (Aim to consume at least 1.2 to 1.8gm protein per kg of body weight) 1 gram protein = 4 kcal Based on your goals, determine your targeted protein intake and compare it with your daily protein consumption. If it is less, then list down the food items that you can include to meet the target. If it's more (uncommon in most individuals), decrease the quantity to match the target. 5) Determine your daily fat intake (Aim to consume minimum of 20-35% of your targeted calories through fats) 1 gram fat = 9 kcal Based on your goals, determine your targeted fat intake and compare it with your daily fat consumption. If it is less, list down the food items that you can include to meet the target. If it's more (common in most individuals), decrease the quantity to match the target. 6) Finalize your carbohydrate intake: 1 gm = 4 kcal After protein and fats, the remaining calories can be completed with carbohydrates. The key to long-term dieting success is to include and retain those food items that you are comfortable with and that you can consume on a daily basis. (Eg: a person who loves eating white rice daily might not be so comfortable switching to brown rice) As per my observation, people often find it difficult to continue dieting because they don’t select the right food items i.e. those that they are comfortable with. This leads to lack of consistency and as a result, impacts your progress. The more comfortable you get with your food selection, the longer you will adhere to the diet plan. For a person who enjoys carbohydrates the most, following the Keto Diet is not a wise idea. Don’t worry too much about which strategy you should select. If you make choices based on your lifestyle, you will definitely see better results.