Weight loss & Diet

What diet makes you lose the most weight fast?

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Before you close this article and think I’m about to throw another

fad plan or restrictive diet on you, give me a few minutes to show you a

way you can eat that not only helps you lost fat fast, but does so in a way

where you don’t need to ban any of your favorite foods.

As you might have guessed from earlier, we want a sustainable, healthy,

tasty approach to dieting, and one that doesn’t lead to extreme hunger

or binge eating.

Despite what you’ve been told about cutting carbs, banning gluten, dairy

products and sugar, or even adopting a raw food approach, there is a way

to get the body of your dreams with virtually no sacrifice.

(Note: I had to add ‘virtually’ in there as obviously I can’t say you won’t

have to make any effort whatsoever, but I can guarantee this will be the

easiest diet (with the best results) you’ve ever had.)

The way we’ll do this is by following a scientific, evidence-based method

of eating.

Let’s dig into that now:

Calories: The Queen of Weight Loss

We ran through calories earlier, but let’s go even more in depth.

Calories are the main factor in whether you lose or gain weight and fat.

If you eat fewer than you burn, you’ll lose weight. And if you eat more

than you burn, you’ll gain weight.

Therefore, before considering anything else, you need to work out how

many calories you should be consuming.

This isn’t nearly as difficult as you might have been lead to believe

however.

All you need to do is take your bodyweight in pounds, and multiply it by

between 10 and 12. This is known as your activity factor.

Highly active women should pick the number 12. If you train 5 or 6 times

a week, then this is you. You’ll also be a 12 if you train 3 to 4 times, but

have a job where you’re on your feet all day, or you’re just busy and

rushing round in general, with little time to sit down.

If you train 4 to 5 times a week, or you train 2 to 3 times and have an

active lifestyle, you’ll be an 11.

For those of you who only train a couple of times every week, you’ll be a

Once you’ve worked out your activity factor, you then multiply your

bodyweight in pounds by it.

Got that?

We’ll run through some examples in a little while when we’ve gone

through a bit more information.

The Power of Protein.

After calories, protein is the next critical component to suss out.

The reason why protein matters so much is because it’s essential for

building and maintaining muscle.

Again, while building muscle and getting bigger won’t necessarily be your

aim, having a little more lean mass is such a huge help for speeding up

your fat loss, and also ensures you don’t look skinny and drawn out when

you diet down and lose body fat.

Protein’s second benefit is its thermogenic effect. Protein digests fairly

slowly, which means that it keeps you feeling fuller for longer, and also

burns extra calories during the digestion process.

Ideally, your daily protein intake should be around 1 gram per pound.

However, if you’re not used to eating a higher protein intake, then you

may wish to start a little lower, at around 0.7 grams per pound.

The typical Western diet is low in protein, and so jumping straight to 1

gram per pound could be a tall order, so aim for 0.7 grams per pound, but

feel free to go up to the magical 1 gram per pound mark if you’re able to.

There’s a big myth circulating that says protein will make women big and

bulky, but working out where this misinformation came from is as

confusing as the myth itself.

Protein on its own won’t make you bulk up, and even when combined

with lifting weights, as we discussed earlier, there’s no need to worry

about getting huge, purely for the fact that to get ‘bodybuilder big’ you’d

need to be training specifically to look like that, as well as eating a very

high calorie intake, and potentially taking performance-enhancing drugs

too.

Basically … don’t worry!

You might have also heard that too much protein is bad for your liver,

your kidneys, or just your general health.

Again, there’s very little in this. All the studies that have shown this to be

the case have been performed in people who’ve already had issues with

their organs, and actually, a slightly higher protein intake can be

beneficial for bone growth, preventing osteoporosis and aiding general

health, as well as muscle repair, fat burning and blunting your hunger.

Carbs and Fats: NOT the Enemy

Carbs and fats have got a bad rap recently.

If the media and magazines haven’t been demonizing one, it’s been the

other.

Thing is, you need both carbs and fats to diet effectively, lose fat quickly,

and protect your energy levels and your health.

Despite the negative name, fats have an important role, as they aid your

body with producing hormones, so you need enough fat to support this.

Carbs are your body’s main source of energy, and while you don’t want to

go overboard with your carbohydrate intake, there’s no need to go super

low either. Doing so can actually massively increase cravings and have you

feeling tired, lethargic and irritable, so keep those carbs in.

To work out how much fat and carbohydrate you need, we’ve actually got

to do some math.

But don’t worry, it’s pretty easy.

First you need to work out your calories.

Let’s say you’re moderately active and weigh 135 pounds:

135 x 11 = 1,485

Protein is at 0.7 grams per pound, so 135 x 0.7 = 94.5g (We’ll round this

to 95)

There are 4 calories per gram of protein, and 95 x 4 = 380.

This means 380 of your calories per day are going to protein.

If we take that 380 away from 1,485, you get 1,105.

This is the number of calories you should be getting per day from carbs

and fats.

How you divide this up is entirely your call, but with the method I’ll

outline for you in a moment, you’ll see that you don’t necessarily need to

decide exactly how much to have of each, provided you hit roughly the

right calorie amounts.

First up though, I wanted to show you a couple more examples:

Example 1 – Highly active woman weighing 120 pounds:

120 x 12 = 1440

Protein = 120 x 0.7 = 84

Protein calories = 84 x 4 = 336

1440 – 336 = 1,104

Calories from carbs and fat = 1,104

Example 2 – Sedentary woman weighing 175 pounds:

175 x 10 = 1750

Protein = 175 x 0.7 = 122.5 (rounded to 123)

Protein calories = 123 x 4 = 492

1750 – 492 = 1258

Calories from carbs and fat = 1,258

How to Actually Count

So far I’ve just thrown some numbers at you, which I know makes

everything super confusing, but here’s where the magic happens.

Plenty of women think that counting calories takes hours every day, or is

a massive constraint on their time, but it absolutely isn’t.

In fact, it can take as little as 2 minutes per day using an app on your

phone.

The most popular app (meaning it’s among the most user-friendly and has

the biggest database) is My Fitness Pal, so it would make sense for you to

use that, though if you’ve experimented with others and preferred those,

that’s fine too.

Now, whenever you eat something, you need to put it into My Fitness Pal.

This might sound like it takes an age, but it doesn’t.

Let’s say your breakfast was 2 poached eggs on a slice of whole-grain

toast, with ½ an avocado and a medium non-fat latte. You’d just search

for these in the app, input the amounts of the foods you had, and you’d

see a running total of your day’s calories and macronutrients (protein,

carbohydrate and fat) so far.

Clearly, by the end of the day, your goal is to hit your protein intake and

your calorie intake as you worked out above.

I’d suggest for the first few weeks, you plan your day’s eating the night

before if possible, just so you don’t get to the evening and either see that

you have loads of food to eat, or that you’ve already gone over and are

still hungry.

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