It is Christmas after all!
Dr Diamonds is back with the perfect diet to lose fat. You'll be happy to hear that it might be easier than you think.
What is the perfect diet to lose fat?
It’s a common question I get and the answer might be easier than you think.
This rule serves as the foundation of every day.
How do I know how many calories to eat?
To work out how many calories you should be consuming to lose fat, you will need to know these statistics about yourself: age, weight, height and gender.
Once you have this data, this can be input into a Basal Metabolic rate Calculator (give it a google, and you should find sites that will do it for you).
This will provide you with the most accurate calories your body consumes at rest (i.e. lying in bed for 24 hours) to maintain your weight.
This number is extremely general, and to tailor it more to yourself you must factor in your daily activity.
Here’s how to work it out
1.2 – Sedentary
1.375 – Light-intensity activity (1-3 days a week)
1.55 – Moderate intensity activity (3-5 days a week)
1.725 – Vigorous intensity activity (6-7 days a week)
1.9 - Very vigorous activity (7+ training sessions per week)
So, let’s say my BMR is 2000 calories, and I am a moderately active individual. I would then multiply 2000 X 1.550 = 3100 Calories.
This is the calories my body consumes on a daily basis to maintain my current weight.
To be in a caloric deficit, you simply subtract 500 calories from the total.
In 7 days you would have been in a 3500 caloric deficit (500 X 7), and 3500 calories = 1lb of fat burnt. So, your starting Calories is 2600.
Simple as that.
How do I work out my macros?
Your calories are made up of your Carbohydrates (1g = 4 Calories), Protein (1g = 4 Calories) and Fats (1g = 9 Calories).
This is the final part of the foundation of your diet.
A good starting point is a 40/40/20. From your total calories, 40% will be allocated to Protein, 40% to Carbohydrates and 20% to Fats.
Finally, your macros are: Protein 260g (40%X2600 ÷4), Carbs 260g (40%X2600 ÷ 4) and Fats 57.7g (20%X2600 ÷9)
The perfect diet is one that fits your lifestyle. Using useful apps like MyFitnessPal you can manipulate what foods you eat and how much.
As long as by the end of the day, you achieve the above-mentioned macros exactly or within a -/+5g deferential.
So, there you have it. The perfect diet does not have to be complicated. Give these nutrition tips a try and let me know how you get on in the comments below.
Until next time!