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 The best secrets for permanent fat loss

The two keys to permanent fat loss

What is the best diet for fat loss? Answer: Any diet plan that contains BOTH of the weather conditions discussed here.

There are several alternative ways to approach fat loss when it comes to food:

1. Eat what you want, eat less of it, and get into a caloric deficit that way.
2. Eat larger amounts of very filling (satiating) low-calorie foods and achieve a calorie deficit that way.
3. Eat many small, frequent meals that span the day and achieve a caloric deficit this way.
4. Eat fewer, larger meals and achieve a caloric deficit this way.
5. Eliminate a serious macronutrient such as fat or carbohydrates and achieve a caloric deficit that way.
6. Spend an inordinate amount of your day or week avoiding food (i.e. fasting) and achieve a caloric deficit that way.

Are you spotting a topic here? Basically, if a diet works, it works because it helps you achieve a caloric deficit - consuming fewer calories than maintenance - whether you are aware of it or not.

The reverse is also true

If a diet doesn't work, it's because it does NOT help you create that deficit in the future. In fact, all of the above approaches can, in sensitive individuals, end up with excess calories resulting in no results or perhaps weight gain.

You can fast for half the day and still consume too many calories in your eating window. you will eliminate all carbohydrates and still consume too many calories from fat. You understand the thought.

We all have skills that work. It's all about sustainability. Is the approach you choose to guide you a steady, effortless caloric reduction, or a quick deficit followed by an excess intake?

Hormonal effects

So what's behind the power of effortlessly creating a caloric deficit? It's the hormonal effects of food: how your meals control hunger, energy and cravings.

I'm not talking about insulin and sex hormones in maximum amounts, as I'm referring to hunger hormones, brain chemistry and stress hormones.

To lose fat and keep it off, you need two things:

• A caloric deficit.
• Continued suppression of hunger and cravings (i.e., hormonal metabolic balance).

The approach you choose must achieve both. and it depends on your unique physiology, psychology and private preferences.

"What about the quality of the food? That's just as important as the quantity of food, isn't it?

For you, it may be. For most, it may be. you can't say unnecessary to say what is most important to the individual before you. try to illustrate both ignorance (not realizing that there might also be things we don't know or understand yet) and arrogance (being absolutely convinced that we are right and therefore less likely to consider that we might not know.)

One example is that on fatso. I might prefer to see him include Oreos in his diet and stay in a caloric deficit rather than eat tons of blueberries and stay in a caloric excess.

That being said, my clinical experience says that most often (for most but not all) attention to quality over quantity is the best approach. Quality foods generally suppress hunger and cravings better.