In a nutshell, The best weight loss diet is the one you can stick it to. Meal timing, macro and micro nutrient timing and all that stuff don't mean a thing if you cannot effectively create a caloric deficit through your weight loss diet.
Here are some of the factors your diet should have:
A typical weight loss diet is based on less calories than your basal metabolic rate. The scientific jargon some diets use that makes them better (and confusing to us customers) than the others are nothing more than marketing scams to make you buy their program.
Sure there are general macro nutrient requirements like carbohydrates, protein and fat that can affect your weight loss efforts but it won't be the be-all-end-all; how MUCH you eat still dictates the amount of fat you have.
Try this simple experiment to test any diet from Brad Pilon:
"Make a top 10 list of diet strategies you’d like to try, and that sound doable to you. At this point add one new diet strategy to your life for two weeks. Record your body weight at the beginning of the two weeks and again at the end. If you haven’t lost any weight this strategy doesn't work (for you). Discard it and move on to the next one.
This is the simplest way to tell if something will work for YOU. If the strategy you picked sounds like a good idea but seems too difficult for you to manage then it’s simply not a good fit for you in this stage of your life. If it worked for your friend but not for you that’s ok, there will be one that works just for you, this is why you make a top 10 list and try each of them, one at a time."
Most weight loss diets I encounter are based on a 5-6 meals a day. There is nothing wrong with that as long as you create the needed deficit.
Not long ago I followed the same strict diet 5-6 meals a day. It was difficult to bring pre-prepared meals to work or in a meeting, so I end up eating 3-4 or even 2-3. If on occasions I forget the outlined meals, then I look for "alternatives" outside. More often than not I overate following the 5-6 meal strategy.
I felt like the diet is not working because life sometimes gets in the way of the supposed meal timing the weight loss diet has.
The good news is losing weight is not about meal timing but about the overall caloric intake. whether you eat 2-3 meals or even 1 meal a day, there is no evidence that meal frequency/timing affects the ability you have to burn calories.
In general the best weight loss diet needs to be flexible to get consistent with.
The best weight loss diet should have your preferences at heart and is focused more on caloric budgeting rather than trying to control what you should eat. Dictating what you should it won't cut it because it will feel like taboo in cases that you want just to enjoy.
My diet has a fixed weekly caloric budget of 11000 calories/week to lose weight along with weight resistance training. After I got the desired weight or "look" (which is roughly 130-135 pounds) I tend to adjust my caloric budget to 12600 calories/week for "maintenance".
This means you are not always in the 'diet mode'. There will come a time that you will get the aim weight or look you want and will have to find your "sweet spot" to maintain your new body.
Meaning the best weight loss diet will help you find a way to lose weight without trying to control you as a person with specific tastes. Your body does not differentiate 5-6 meals to 2-3 and what types of food you should eat, it just needs a deficit to allow the body to access fat stores. The more consistent you are at maintaining a caloric deficit while losing weight, the sooner and long-lasting the results are.
I would like to give credit where credit is due.
Two of the most influential authors that showed me less strict ways to reduce and take control my weight are John Barban and Brad Pilon. Here is a quick summary:
Brad Pilon opened doors regarding what really goes on when you are losing weight. At first I enjoyed reading his blog and then invested on his e-book about intermittent fasting-making its way to my top recommendations as you can see on the right side of this website.
It helped me turn from a 220 pound obese guy to 150 in 6 months.
His friend and colleague, John Barban, created a style of dieting called Anything Goes Diet; where you take control of your weight without all the restrictive rules; hence the end of yo-yo dieting and self-sabotage.
If you have to invest in any of a weight loss diet again, I suggest start with these two of the best weight loss diet e-books out there.
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