What is the Best Diet for Weight Loss?
- Possible Pat
- October 16, 2018
There are so many types of diets out there, and I am asked all the time which one is the best and what will help someone lose the most weight.
Before I get into which diets I think actually work the best, let’s be clear about what I am talking about. When I talk about diets, I am not talking about the fad diets that go around, such as the cabbage diet, all liquid diet, or the one meal a day diet. When I talk about dieting, I am talking about the habits in which you eat.
If you want to lose weight, the idea is simple. To lose weight, you must be in a calorie deficit. How you consume those calories is up to you. Your body doesn’t care if the calories are liquid, solid, eaten all at once or throughout the day. If you are eating too many calories, you won’t lose weight.
And, if you cut your calories too low, you also won’t lose weight as you put your body into starvation mode.
When I talk about dieting, I am talking about the habit in which we eat and how we provide our body with nutrition.
What is the Best Diet to Lose Weight?
There are several diets out there, but the most popular ones that my community focuses on is clean eating, ketogenic, carb-cycling, and intermittent fasting. These are all diets that focus on eating clean, whole foods, rather than eating processed foods that are full of empty calories.
But which one is the best for weight loss?
I have tried all of these diets, and some of them work for me, and some of them didn’t, but this didn’t mean that one was better than the other.
When it comes to choosing a diet, and you have a lot of weight to lose (100 pounds or more), it is less about which one works the best and more about which one works the best for you. We all respond differently to different types of eating habits, and for some people, carb-cycling may be the easiest to stick to. For others, the ketogenic diet may be the easiest to stick to.
For me, clean eating and carb-cycling worked better than keto because I didn’t like not eating carbs. I need that energy in the gym and consuming carbs made me feel the best.
On the other hand, I have seen a lot of people have a lot of success using keto. The people that find success with keto enjoy the high-fat diet and are fine with the carb restriction.
The key to the right diet is to find a way of eating that works for you within your calorie limitations.
What is Clean Eating?
When people start on their journey, clean eating is what I promote first because it is one of the least restrictive diets. If you have a lot of weight to lose you should start by focusing on the types of foods you are eating and less about the calories you are consuming.
If you are used to eating processed foods, and you switch to whole foods, you will automatically start eating fewer calories because whole foods are more calorie dense than processed foods. Processed foods are full of empty calories that don’t provide your body with the nutrition it needs, and so you end up consuming a lot of calories as you try to fuel your body.
The idea of clean eating is to stick to whole foods, and by whole foods, I mean foods that are natural with the least amount of processing. Examples of whole foods are whole grains, tubers, legumes, fruits, vegetables, and clean meats.
When you make the decision to finally lose the weight, your first step should be to throw out, or give away, all the processed, unhealthy food in your house and replace it with whole foods. Once you develop better eating habits, then you can start focusing on a more restrictive way of eating.
Eating clean is very important, and that is why every recipe inside of Team Possible is made from whole foods. Just because the food is clean, doesn’t mean it has to be boring and these recipes are delicious!
Carb-Cycling vs. Keto
Carb-cycling and keto are very popular diets that a lot of people have a lot of success on, and the diet that you choose is up to you. As I mentioned, I did the best on a carb-cycling diet, while many other people see a lot of success on keto.
The difference between the two is about how you treat carbs and fats.
On a carb-cycle, you will manipulate your carbs daily so that you are alternating between high, medium, low or no carb days. If you are on keto, you will limit your carbs to under 100 g a day and focus on eating foods that are high in fat.
What About Intermittent Fasting?
Intermittent fasting is a style of eating where you include fasting in your eating habits, and there are many ways you can do this.
This is something that I include in my diet because it is something that comes naturally to me. I feel good when I fast, and so I fast for 16 hours every 3-4 days a week. Some people do this every day, while others do it every other day. Some people do it once a week. Again, it is about what feels right and works for you.
The great thing about intermittent fasting is if you like it, you can include it into any type of diet that you are following.
How Many Calories Should You be Eating a Day?
Knowing the right amount of calories you should be eating every day is vital if you want to lose weight. To lose weight you must be in a calorie deficit, but you also need to be sure that you don’t cut your calories so low that you stop losing weight as your body tries to hold onto the fat.
The reason you stop losing weight if you cut your calories too low is that your body goes into starvation mode. When this happens, your body does what it needs to survive and holds onto everything it can so it can keep functioning. This means you will have little energy and you won’t be burning fat. This also means your body will start to break down the muscle within your body to use as energy. This is the opposite of what you want to happen.
If you are a member of Team Possible, you are provided with a calculator that will help you determine how many calories you should be eating, but if you are not a member you can look at it this way:
It takes 3,500 calories to lose one pound. This means you either have to be in a deficit of 3,500 calories or burn 3,500 calories to lose one pound. If you are putting yourself in a deficit, you can break this up over a week, putting yourself at a 500 calorie deficit a day to lose 1 pound in a week.
First, you need to figure out how many calories you need to be eating to sustain the weight you are now and then put yourself into a calorie deficit. To figure out how many calories you need to sustain your weight, use this calculation:
- > Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
- > Your MAINTENANCE CALORIE multiply by .25
- > 4,200 calories x .25 = 1,050
- > Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.
- > 3,150 would be your calorie goal
- > Depending on your workout intensity and job, you can lower the deficit % the harder you work, the more your body needs!
Choosing the Right Diet
So what diet is the best diet for weight loss? The best diet for weight loss is the one that works for you. If you try and force yourself to follow a specific diet that your body doesn’t like, you are more likely to return to your previous eating habits.
When I tried keto, it didn’t work for me because I didn’t enjoy it. I need my carbs for energy in the gym, and so my body didn’t respond to it. Because of this, it quickly fell off and could not stick to it.
Start with clean eating and then find a diet that works for you and that you enjoy.
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About Possible Pat
Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.