Do you want to lose weight? That is a good start.
Did you decide to start with a plan? Even better.
Googled best ways to lose weight? Uh oh.
You have now been bombarded with a lot of interesting yet contradicting ways to go about it.
But hey, Jatinder at work did GM diet and lost a bunch of weight.
So you pick up the GM diet (General Motors Diet) and lose considerable weight in a week. Wow, this was easier than you thought.
But wait, the weight has come back with a vengeance and now you weigh more than what you did when you started the diet. That was a fail. You get wiser and know that GM is just another dietary fad.
You decide to try the next option which is the Ketogenic diet (something magical about this), fail again and you switch to a low carb, paleo and then vegan diet and what not but you fail to lose weight every time which leaves you miserable thinking, FORGET IT. I am happy like this.
Well, do not lose hope, rest assured when I tell that you don't have to turn into an unsociable zombie who mixes coconut oil in his/her coffee (seriously!) just to lose weight. You can eat foods that you enjoy, have a social life and still lose weight.
Dieting does not mean you should NOT eat fruits at all or not have an occasional pastry or an ice-cream. Even if you do it short term, it is bound to fail you in the long-term. And wasn't dieting the goal to get fit and stay that way?
This is where flexible dieting comes into the picture.
Flexible dieting is basically making slight tweaks to your nutrition for good, eating what you like when socializing and losing weight.
Let's look at how flexible dieting works. There are certain things that are non-negotiable while trying to lose weight. They are:
- Calories: The only way to lose body fat is to eat in a caloric deficit, period. No two ways about it, you can take all the supplements and fat burners in the world but you won't lose a gram if your calories are not in place.
- Protein intake: If your goal is to lose body fat and not just weight, you should keep your protein intake on a higher side as protein will help you retain muscle mass and help you achieve an ideal body composition that you desire. Shoot for around 1.5 to 2.2 gram per kg of body weight.
- Remaining calories: As long as you are eating in a caloric deficit and your protein intake is optimised, you do not have to worry about carbs and fats ratio, eat according to your preference.
If you like eating carbs, eat carbs.
If you like eating more fats, eat fats.
Ketogenic, low-carb, low-fat; nothing is magical.
Eating in a calorie deficit and doing it consistently is the magical trick.
Want to understand the basics of nutrition better? Read our ebook on nutrition.