When it comes to losing bodyfat, most people are confused. With so much conflicting information out there it is really hard to know who to listen to.
You must understand the following formulas:
- 1lb. of fat is 3600 calories
- 15xBodyweight is a rough estimate of calorie expenditure for the average person working out 3x/week
So If you are 100lbs. then 1500 calories is needed for maintenance of that bodyweight. If you eat more you will gain weight if you eat less you will lose weight. Most professionals when trying to lose or gain weight will add or subtract 10-20% of calories from maintenance.
You must also know macronutrients and their calorie content:
Most diets will call for 1g of protein/day/lb of lean body mass.
Once this is figured out then you can adjust fats and carbohydrates accordingly.
Protein is an essential nutrient. It is needed for repair of tissues in the body. When you go to the gym you break down muscle tissue. You need protein so that your body can repair them and make them bigger and stronger. If you do not eat enough protein your body will begin to break down muscle tissue for it’s protein source. This is something that you do not want as it will in turn slow down your metabolism. The 1g/lb/day is a good guideline to provide enough protein so that your body does not break down muscle tissue.
Carbs are non essential nutrients. This means your body can survive without them. They are used for energy. However in their absence the body can use fats and protein for energy. Since only about 400 g can be stored in the body-about 350g in muscle tissue and 50-100g in the liver, carbs are a limited resource for energy. They are used for high intensity exercise. On a low calorie low carb diet, your body will turn to fat to use for most of its energy needs. This is what you want when trying to lose weight.
Fats are essential nutrients as well. This means your body needs them to survive. They are used for energy, padding organs, hormone production and the health of cells. They are so important that the are vital for health.
I have learned from this site: www.podaimaperformance that the best weight loss diet will cut carbs to about 40-50g/day from fibrous vegetables. Keep protein at 1g/lb/day then add in some healthy fats like fish oil, olive oil, coconut oil, and nuts. This will help keep insulin levels low and also keep overall calorie levels low as well.
The owner of that site Blaine Podaima gets excellent results from this format. You can see it on his testimonial page.
Check out this video for a good explainer on macronutrients: