So last week we touched on some things you can implement into your routine for immediate results on your weight loss journey.
If ya didn’t read it, heres the link…
Today we are going to breakdown what is most important when it comes to dieting and dispell some widely held thoughts on things that simply aren’t as important as you may think or have heard in the past!
To do this we are going to use and breakdown Eric Hems’s Nutrition hierarchy of importance pyramid.
1 – Energy balance – AKA Calories!
The most important variable when it comes to weight change is calories.
When looking to lose weight, no matter what dietary protocol we intend to follow we must be in what’s called a ‘calorie deficit’.
A calorie deficit is quite simply where an individual burns more calories than they consume.
Consistently do this over and over and we lose weight.
We can achieve our calorie deficit in two main ways, by increasing calories burned (moving more) or decreasing the amount consumed (Eating less).
Calories are king. Ensuring a calorie deficit is achieved is more important than any other diet variable.
So get up comfortable getting up close and personal with calories as you’re going to keep bumping into them.
In future articles we will be covering more on how to calculate a calorie deficit, rates of weight loss and more!
2 – Macronutrient Composition Of The Diet.
The three main macronutrients we are talking about are Protein, Carbohydrates and Fat.
Ensuring we have a good balance of all 3 will allow us to be more successful when dieting.
Consuming sufficient Protein is most important and should be prioritised. Especially if you are dieting and training, eating more protein will preserve lean body mass, meaning weight lost will be good weight! 1.8-2.5g/kg of bodyweight is advised. This higher intake of protein has also been shown to increase fullness within individuals, meaning less cravings and better adherence to your diet.
Some dietary fat intake is also essential. 0.5g/kg of bodyweight should be consumed at least.
Once protein is worked out and the minimum amount of fat required is worked out, the remainder of your macronutrient profile can be suited to your preferences.
We will write a much more detailed article on this very soon!
Just remember, Calories are king!
3- Micronutrients & Water Intake.
Micronutrients are nutrients that are generally required in tiny amounts (hence the name micro) but can make a difference in general health, gym performance, hunger levels and mental state, if we happen to have deficiencies in them.
Micronutrients consist of vitamins and minerals such as iron, zinc, magnesium and vitamin D.
Due to us needing to be in a calorie deficit while trying to lose weight its possible to become deficient in certain nutrients. A simple way to ensure you are not deficient is to ensure plenty of fruit and veg is consumed within your diet.
However, Calories are still king.
4 – Meal Frequency.
Meal frequency is something surrounded by a lot of misonception and can often be placed a lot higher by people on the pyramid. The fact is it is not as important as people may think or may have read about in the past.
Research has shown an eating frequency of around 3-6 meals per day has no significant affect on weight loss so long as calories are consistent.
Eating frequency comes down to personal preference. Some people feel more satisfied eating more often, others enjoy eating bigger meals less frequently.
Again, if your calories are in check then eat as frequently or infrequently as you like.
The final section here is supplements.
Supplements are very prevalent in the weight loss industry with numerous pills, powders and other products claiming to aid weight loss.
The reality is none have the ability to do so.
CLA, Green tea extract, ‘Fat burners’, etc are commonly stated and advertised to help us lose weight.
These supplements are usually brought and taken in line with a ‘diet plan’.
An individual follows said diet plan and loses weight. Now the individual can potentially become fully convinced it was the supplements that aided their successful weight loss.
Unfortunately it was simply the diet plan placing them into a calorie deficit that aided their weightloss.
Save your money and invest in good food that will allow you to keep in your calorie deficit.
So to conclude this article calories are super important. If they aren’t a priority of yours or being taken into consideration when you’re thinking about dieting then they need to be.