Whenever there are talks about cutting fat or losing the extra chunks of overweight blubber that lie around your belly, the only result or solution to extradite it is through proper diet and exercise. Sometimes your exercising and training might be on point and consistent, still you might be gaining the required results. In such a case, you would need a proper nutrition strategy.
Dieting Can Bring in Good Results
The part where most people fail is not following a good diet. Well, you cannot blame them as nowadays various kinds of fat burning diets are marketed and boasting about losing weight. The only question that comes to your mind, are these diets the best ones to follow? Well, it is difficult to know unless one tries them and see the results by themselves.
Why You Might Want to Trust on Science-Based Diets?
The truth is every single diet method that you come across will work just like it is supposed to. The only similarity is that they help in getting the weight loss after you have consumed a caloric deficit. Here, it means you are eating fewer calories than you are burning every day.
Various research has shown that time and time again that such are the reasons for extreme weight loss. Whether it is intermittent fasting, keto, paleo, each of such diet have certain kinds of physiological and psychological benefits. None of these diets would be having any special kind of fast loss effect. Rather they work by making it easy for you to consume fewer calories.
The best way to lose fat is by following a science-based diet. This is one that you can personally enjoy and is something that you can be consistent with. Before you go on try this diet, there are certain things you would have to consider for making this diet a success.
Optimizing Your Science Diet for Fat Loss
Certain factors need to be considered for optimizing fat loss. It is all about how much you are consuming every day like protein, total calories, carbohydrates, and fat.
Amount of Calories You Need
For maximizing your fat loss and minimizing the loss of muscles, you must pay a good amount of attention to how much calories you are intaking. Well, in this case, more is not that good.
Multiple kinds of research show that a moderate amount of calorie deficit will help you to lose somewhere around 0.7% of your body weight each week. Here it is 1lb of weight loss each week. Most importantly, a more aggressive amount of calorie deficit hinders excessive fat loss as compared to just accelerating it.
Although there is a high probability that you would lose more weight compared to a larger deficit, still the aim is to maximize the loss of fat rather than the weight loss. Here just focusing on the latter can lead to getting skinny fat physique rather than fewer amounts of muscles.
If you are unaware of what counts the best calorie intake, then it is best if you check out some of the online research done by various health experts. Most people state that you need to multiple your bodyweight in the lbs by 13. For example, if you are an individual weighting around 170lb, then the daily intake of calories would be somewhere around 2210 calories each day (which is calculated by 170 x 13 = 2210 calories).
Of course, this might not be a spot on for each person, still, it is something that you can start with and then later decrease or increased based on your calories and the progress of your weight loss.
Great Amount of Proteins You Would Require
Regarding proteins, they are the most important macronutrients that you need. Multiple health experts and research specialists state that this plays a major role in maintaining your muscles as well as keeps a check on your calorie deficit. However, the amount of protein that you must take will be a hugely debated topic, still, studies show that taking at least 0.73g/lb of bodyweight might be the perfect one for maximizing your muscle growth as well as its maintenance.
Managing Your Carbs and Fat
Regarding the carbs and fat, there is still an on-going debate regarding the difference between low fat and low carb diets. Various surveys and the recent one that was held in 2018, showed that when protein intake is equated, then both low-carb and low-fat diets are much effective in losing fat.
Basically, these two factors are very less important compared to your total calories as well as the daily intake of proteins. Hence, they can be adjusted based on what kind of food that you are taking and enjoying. Generally, it is recommended to take around 0.25-0.5 g/lb of bodyweight from healthy fat. The rest of your calories without the proteins are coming from carbs.
Besides, various research suggests that females will end up sticking on the higher end of the fat range. This is something that you must keep in mind.
Basic Goal You Can Achieve Through Science-Based Diet for Losing Weight
Now as we all know following a strict diet especially for weight loss is easy. However here are certain goals and ideas that you have to achieve or follow through. Here it is all about losing weight, so one thing you would have to keep in mind is that it is not going to be easy.
If you are following the below-given goals, then you might have an easy time adjusting to your science-based diet and this would lead to reducing your weight and increasing your muscles.
Goal 1 – Achieving Calorie and Macronutrient Goals
As clearly discussed in the previous sections, your major focus needs to be based on the calories and proteins that you would need to take each day. For everyone, it will vary, in a sense based on the body fats and carbs, you would have different protein and calorie intake. For these cases, you must check out with your dietician or doctor.
Goal 2 – Consumption of Veggies and Fruits with Each Meal
A bowl of good veggies and fruits will easily make you feel full. The best part is that they are low in calories and help in reducing any kind of fibre deficiencies and micronutrients.
Goal 3 – Consume Good Amount of Proteins Throughout the Day
Ideally having four meals filled with a good amount of proteins can be good for your body. Studies show that for maximizing muscle anabolism, the daily intake of proteins should be ideally spread throughout the four-course meal that you are having every day.
Goal 4 – Always Go for Unprocessed Food
For the overall well-being of your body, you should adherence to a diet that is filled with unprocessed food. Here this is more important for getting the successful benefits of diet like the science-based diet that you can follow.
What Science-Based Diet Provides or Consists Of?
1) Breakfast Meals
This is the pre-workout meal that you should have at 9.00 am. You can have a smoothie that contains the following ingredients like flaxseed and fruits. These have a high content of micronutrients, omega-3 (ALA) filled cashew milk, fibre, etc. It is better to go for cashew milk as it has fewer calories compared to dairy milk and provides the required vitamin D and calcium.
Having isolated protein will contribute to the daily intake of proteins and you can have a few grams of cinnamon that provides the required taste. Research show that this cinnamon can improve one’s insulin sensitivity. Most people prefer to have rice cakes with their smoothies and some even opt for banana.
This is the best pre-workout meal as it is filled with fast-digesting proteins. Also, this provides a high level of glycemic index carbs that can be helpful for your workouts, especially in the morning.
2) Lunch Meal
Also, called as the post-workout meal, you should consume it roughly around 12:00 or 1:00 pm. Now contrary to the popular belief, consuming a huge meal after your workout session might not seem important. This is especially when you have had a pre-workout meal filled with sufficient protein.
As you want to space out the intake of proteins, it can be great to have another meal just within a few hours after doing the workout. Most experts feel that you can have a simple one like 12 oz baked (microwaved) sweet potato, 4oz baked chicken breast, and a huge plate of salad that is exceptionally low on the calorie dressing. Here simply sticking to the unprocessed food will contribute to the entire micronutrients and its intake for the whole day.
3) Mid-Day Snacks
This is something that you would have around 1.00 pm to 6.00 pm. Here your mid-day snack must be light. Plus, it should contain a good amount of proteins. You can have certain servings of vegetables and fruits. In supporting it, you can have green tea and black coffee.
Now, these food items are low in calories and will keep you full until the next meal arrives. The caffeine present in coffee and green tea is a simple and natural appetite suppressant. Also, it helps in increasing caloric expenditures.
Various scientific research show that few cups of coffee will lead to additional eighty or more calories getting burned in a day. Well, this is quite promising. Now just keep in mind that this effect will reduce as soon as you gain tolerance to the caffeine. However, it is still better than having nothing.
Besides, there is various research that clearly shows that caffeine increases the usage of fat by the body. Frankly, this is something that one needs to use in their diet.
A dinner at 6:00 pm is a great way to finish your science-based diet. You can try to go for sushi as this is great food. Here the best thing is that you can include those foods in your diet that you enjoy eating but only in a limited quantity.
In such a way, these will not affect your dieting progress and will be something healthy. Here you are going to have food that is going to provide low in calories but high in protein. Having salmon might be great as it provides the required EPA and Omega-3 fatty acids.
Recently certain research has proved that the fatty acids found in fishes can help in anabolic signalling and even repairing and growing of muscles. By consuming a few servings of fish each week or supplementing your diet with a good amount of Omega-3 fats is a great thing for your diet.
5) Late Night Snacks
Just before hitting the sack having a late-night snack at 10:00 PM can be good for your body. Most health experts feel that going to bed feeling full is not bad and it will not affect your sleep too.
You can have a variety of snacks like egg whites, peanut butter topped with stevia sweetener, toast, and salad having zero calorie dressing. Some people might not support the concept of having a late-night snack, but there are not any research works or studies that show that consuming food late at night will lead to getting fat. Plus, if you are having a calorie deficit, then a late-night snack is a great one.
It is better if you opt for calorie-dense foodstuff like peanut butter. Plus, it would be great if you can take time and effort in measuring it and weighing out regarding how much you are using. Multiple studies prove that under-reporting calories are the major reason why overweight individuals find it tough to lose weight, even though they are on a strict diet.
Now you have a fair idea of what constitutes the best science-based diet. Along with that, you came to know how this diet can help you in reducing your weight and providing you with the required amount of calories and carbs. Improve yourself for better health.