Weight Loss Diets: How To Choose?" With the hundreds of weight
loss diets
out there, how would you know which one to
choose? End of the day, diets that work boils down to a few core
principles!"
Nobody can make a decision after being fed with all the information on various weight loss diet out there. I mean, it would take more than a lifetime to tryout all the diets! So, to help you decided on the weight loss diet that is suitable for you, you need to understand some core weight loss principles. Then, you can choose the best diet among the hundreds of diets out there, which satisfy the core principles. Sounds logical right? In order to lose weight, you need to consume fewer calories than you expand right? Right! You can also use more calories than you consume to lose body fat. So, in order to achieve that, you need to find the basal metabolic rate and then minus off around 500 calories from that number. Then, you are well on the way to lose that stubborn body fat. So, when you see the reviews on those hundreds of weight loss diets, their concept should be some what connected to the principle just stated. No matter it is low carbohydrate diet, high protein diet, zero carb diet, and vegetarian diet, as long as you are consuming less calories and expanding more, you are sure to lose weight. You also have to be careful on diets that totally exclude certain food groups. Those diets that tend to made up of certain foods groups can only be meant for short term. If you are planning on choosing weight loss diets for long term, you are better off getting on a diet that include all food groups. Maybe their percentage will vary but they do not exclude any food groups. How do you calculate your basal metabolic rate? For weight loss diets to be accurate, there are a couple of factors that influences your calorie intake. The factors are your age, gender, height, weight and activity level. Here is the formula. The formula is obtained from the Fitness Innovations Thailand Nutrition And Weight Management manual. Men: Resting Metabolic Rate = 88.362 + 4.799(Height in cm) + 13.397(Weight in kg) - 5.677 (Age) Women: Resting Metabolic Rate = 447.593 + 3.098(Height in cm) + 9.247(Weight in kg) – 4.33(Age) The brackets means you need to multiply. So, with the final figure, that is your calories intake that you need to consume to maintain your body weight. Minus off 500 calories off that number, and then you can gradually lose body fat. Then, the you can roughly play around with the composition that makes up the total calorie intake. The traditional way is to consume 65 % carbohydrates, 20 % protein and 15 % from fat. There are many diets out there that argue about the composition, claiming that the consumption of carbohydrates is too high. To me, it is according individually. Some people might function better with low carbs and high protein and some vice versa. So, for low carb high fat weight loss diets, just eat the amount of calories as calculated but just adjust the portion of the carbs and protein in the diet. But for weight loss diets that promise extreme weight loss by doing detox or just by drinking juice, you have to be careful. Doing these extreme diets can only be done for very short term. As in for 5 days maximum! Anything more than that you are doing more harm than good. I find that calculating the basal metabolic rate, then minus 500 calories works best. Then, taper down your carbohydrate intake to about only 30 percent. Then add 45 percent protein and 24 percent fat. I know calculating calories like this is crazy but it is very easy if you are cooking at home when you are more in control of what you put in. Going through successful weight loss diets demands crazy efforts but the results is a crazy sexy body. Tom Venuto always says, you need to diet properly and feed the muscle in order for long term weight loss. So, according to his Burn The Fat Feed The Muscle System, he does not believe in isolating any particular food component, just the right food for the right purpose.
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