The complete guide to losing fat & getting lean -Part 1
Low carb, low fat, low sugar, paleo, fasting, juicing…
Confusing as hell right?
Which diet is the “right” one & what should you be doing?
There’s tons of information on the internet & it all seems to contradict each other.. it’s a mind-field of confusion!
Here’s the deal!
If you want to lose fat & get lean, you HAVE to create an imbalance between the calories you consume (eat/drink) and the calories you expend (through movement, activity & basically existing)
You have to create what’s called a “Calorie deficit”.
Forget the green tea, the 6 smalls meals per day, the low fat diets, the no carbs after 6pm chatter.
All of that stuff is pure hyperbole & BS purposely designed to keep you confused, out of shape & in a vicious cycle of buying product after product, never reaching your goals & basically just to use you as a permanent cash cow & milk you for as much money as possible, for as long as possible… which sucks!
The good news is fat loss is actually very simple & straight forward, the bad news is that nobody is telling the public the truth
Let me explain…
Do you know what a Calorie is?
Chances are you’ve heard the word ‘calorie’ millions of times, but you don’t really know what a calorie actually is.
A calorie is a man-made, fictional concept.
It doesn’t exist in the real, physical world, you can’t hold, touch, see or taste a calorie.
It’s simply a man made, fictional unit of measurement, just like a mile, an inch or a centimeter.
Let’s think of a long winding road that goes on for say, 10 miles…
The road is real, it’s a physical thing, but the miles are just a concept.
The miles are just fictional unit of measurement that we’ve created to measure the length of the road, the miles don’t exist in the physical world, they’re imaginary.
Now the road might be good in certain places & worse in other areas. It might travel through good neighborhoods & bad neighborhoods, it might have areas with rough pot-holes & areas with a nice smooth surface.
The point is it’s the road that’s good or bad, not the miles, because the miles don’t actually exist.
There are no good miles & no bad miles, just good parts & bad parts of the road.
Calories are exactly the same, there are no good calories & no bad calories, because they don’t exist.
We just us the fictional concept of calories to measure the amount of ENERGY in the food/s we consume (eat/drink).
“But not all calories are created equal”
The above sentence is a perfect example of someone who either, 1 — doesn’t know what they’re talking about or 2, is purposely trying to confuse you in order to take your money un-ethically.
Calories aren’t created at all, because they don’t exist in the real physical world… still with me? Good
To get all sciencey on you for a moment, a calorie (actually called a kilocalorie) is the amount of energy required to heat one gram of water by 1 °C
Ok so let’s move on from calories & talk about food for a second, as that’s where we get all of our calories from.
We’ve got 3 main food types or rather macro-nutrients
(macro-nutrients are the big food types, while micro-nutrients are the microscopic vitamins & minerals)
2 — Carbohyrdates
& 3 — Fats
(Technically Alcohol is also a macro-nutient)
Every time you eat or drink food you’re going to be consuming at least one or more of the 3 main macro-nutrients above & every time you do, you’ll also be consuming the energy that’s held within those foods, which we call calories.
(For example, if you ate 100 grams of peanut butter, you’d be consuming a mix of fats, protein & a small amount of carbs.)
Back to calories for a moment.
For every 1 gram (1g) of Protein you consume, you get 4 calories.
For every 1 gram (1g) of Carbs you consume, you also get 4 calories.
Fats are higher, for every 1g of Fat you’re getting a whopping 9 calories!
(which is why Fats have had a bad reputation over the past few decades, because they’re higher in calories. There’s nothing wrong with fats, actually they’re absolutely essential for good health, which we’ll talk more about later, but because they have a high calorie content, when you eat a high fat diet, you’re probably consuming a high calorie diet by default)
Protein 1g — 4 calories
Carbs 1g — 4 calories
Fats 1g — 9 calories
(Oh yeah, Like I said, alcohol is also ‘technically’ a macro-nutrient & has 7 calories per 1g)
You don’t need to remember those numbers, just know that every time you eat food, you’re also consuming the energy (calories) contained within those foods.
Got it? Good!
Stay with me.. you’re well on your way to becoming the ‘Neo’ of nutrition
So lets talk about some of the most popular SELLING diets in the marketplace
1 — Low carb:
So we know there’s 4 calories for every 1g of carb, so when we eliminate most or all of the carbs from our diet, we’re also by default removing all of most of the calories that would have come along with those carbs.
So on the back-end of a low carb diet, you’re actually consuming less overall calories.
2 — Low fat:
There’s 9 calories for every 1g of fat remember, so guess what happens when we eliminate those fats from our diet? Yep… we’ve also eliminated the calories that would have come along with the fats.
Again, on the back-end = less overall calories
3 — Low/No sugar:
For the sake of this article, when I say sugar I mean junk food, treats, candy, ice-cream, donuts, cookies etc (what the most people generally think of when they hear the word sugar).
So, if those foods are usually a common part of your daily diet & you now decide to remove or limit them, guess what happens on the back-end? Yep, you’ve removed the calories that would have come along with them.
Again, less overall calories
Starting to see a trend yet?
4 — Paleo:
I’m not going to get into a rant on this ridiculous diet concept right now, I’ll save that for another time.
The basic concept is to eliminate processed foods.
By now you know what happens if you remove foods from your diet that you usually eat… you eat less overall calories.
5 — Fasting:
Fasting is pretty popular right now, so lets talk about the most popular one currently out there, the 5:2 diet.
The 5:2 diet is where you eat for 5 days & fast for 2 days.
If you fast for 2 days, you’re removing 2 days worth of food from your normal intake & thus removing all of the calories that you’d usually be eating over those 2 days = less overall calories.
6 — Juicing:
Quite simply, you’re removing a ton of food from your regular intake & replacing it with veg &/or fruit juice.
WAAAY less food = WAAAY less calories.
As you can see for yourself, every single one of the diets listed above do the EXACT same thing:
They get you to consume less overall calories.
The point is, in order to lose fat (or any kind of weight) you have to create a “Calorie deficit”
There’s absolutely no way around it, it’s called the law of thermogenesis & it applies to every single human being on the planet.
Unfortunately there’s no hack around it (well expect for liposuction, or drugs), but there are thousands of people who will take advantage of your confusion & sell you their BS diet plans/books because they know that you’ll pay for a magic ‘secret’ or that ‘one weird trick’ that simply doesn’t exist.
^^This stuff is BS^^
So to repeat the start of this article,
If you want to lose fat & get lean, you HAVE to create an imbalance between the calories you consume (eat/drink) and the calories you expend.
You have to create what’s called a “Calorie deficit”.
^^You have to tip the scale to change your weight^^
Congrats, you’re no longer a white belt in the wild world of fat loss!
You now know more about fat loss that 99% of the worlds population, and we’re only just getting started..
But you’re not quite a black belt just yet… stick with me & I’ll make you a fat loss Jedi master!
Ready for the next step? Yay, good to hear!
I’ll post a part 2 next week, where we’ll break down exactly how many calories your body uses & how many calories you need to consume to create that calorie deficit so you can start losing weight, getting leaner, looking great & feeling awsome!
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