The absolute worst thing about starting your weight loss journey is sifting through all the B.S that’s out there! Losing weight is damn hard (don’t let anyone tell you otherwise!), but its much harder now than it was even 10 years ago.
So if there is so much more information out there, what is the shortcut to weight loss?
The shortcut is knowing what works and what doesn’t. This is super hard with all those weight loss gurus feeding you unsubstantiated information! AKA no scientific proof, let alone proof at all.
Fortunately, there are some people in the weight loss industry who actually know what they are talking about. It comes down to scientific principles. Losing weight is as simple as:
- Energy expenditure = energy intake = no weight gain/loss
- Energy expenditure > energy intake = weight loss
- Energy expenditure < energy intake = weight gain
What is not simple is what actually counts towards energy expenditure. For example, how much energy do you really expend by performing bodily functions each day, such as heart beating, food digestion, liver functioning, brain working, etc? Also known as metabolic functions.
Other things that count towards your energy expenditure is exercise and thermogenesis (thermic effect of food). And yes you do burn calories by digesting food!
However, as I mentioned earlier, as long as you are expending more energy than you are consuming you will lose weight.
Now you will have noticed a number of different approaches to your diet that have come up in the past 5-10 years or so.
Some of these diets are super effective at helping people lose weight and some are just bad for your health in general.
Here are some of the most popular diets at the moment:
- Atkins (low-carb)
- 5:2 Fast Diet (fasting)
- Mediterranean Diet
- Paleo Diet
- Eat To Live Diet (plant based foods diet)
There are an overwhelming number of people who say they’ve gotten great results from each of those diets. Many of these diets are shunned by doctors and nutritionists on the basis that they ignore food groups and therefore they have you missing out on key nutrients that should be in a balanced diet.
The US News compared 32 of the most popular diets of 2014 and guess which diet came out on top as the best for overall health?
Enter The DASH diet
AKA Dietary Approaches To Stop Hypertension. Even though the diet is aimed at lowering blood pressure, it was found to be the most balanced and good for overall health than all the others.
What exactly is the DASH diet? Apart from a diet based on empirical evidence from peer reviewed journal articles.
Here are the guidelines. Source: http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-index
Now I know what you’re thinking, that looks like a lot of work to organise yourself in order to stick to those guidelines. Well you wouldn’t be wrong.
But guess what, you owe it to yourself to put in effort to get back control on your health. It sounds harsh but I believe 100%.
Nothing great ever came without hard work. So put in the effort and start putting good food inside your body, and you will reap the rewards.