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Calorie deficit

Updated: Apr 1, 2019

How Popular Diets work:

Paleo: eat only minimally processed “Paleolithic” foods.

How it works : creates a calorie deficit

Keto: eat almost no carbs,some protein, and mostly fats.

How it works: creates a calorie deficit

Low Carb: eat almost no carbs, and more foods rich in protein and fats.

How it works: creates a calorie deficit

Intermittent fasting: restrict your eating to only a few hours per day.

How it works: creates a calorie deficit.

Weight watchers: points based system to help with portion control.

How it works: creates a calorie deficit

Low fat: avoid foods high in fat and eat mostly protein and fats.

How it works: creates a calorie deficit.

See a pattern yet? No matter which template you choose to follow, the reason you will lose weight has nothing more to do than being in a calorie deficit. It’s not the evil “carbs” the evil “gluten” the “fats” it has more to do with portion control than anything else. Science has already proven that none is better than the other when it comes to fat loss.

Now let me tell you why I think most diets are shit.

Let's tackle the deeper issue here. I won't sugar coat it either, If you are severely overweight, you suffer from some sort of eating disorder. You have an unhealthy relationship with food.

So how exactly would going on a crazy restrictive low calorie diet, eliminating a whole macro nutrient, only being able to eat within certain hours help repair that relationship?

If anything these diets will just create more eating disorders and feed that unhealthy relationship with food. These diets usually lead to that yoyo dieting of losing the same 40lbs over and over.

So what should you do?

Start slow.

Find out how many calories you should be eating to lose 1-2 lbs a week.

Track your calories using my fitness pal for 3 months minimum so you know you are on track, and to see where you are going wrong.

Start strength training and being active minimum three times a week.

Make sure you have veggies and protein at every meal.

Drink enough water.

Get plenty of sleep.

Most importantly:


Making small changes equals sustainable weight loss and continuous progress.

Drastic changes, may mean quicker weight loss in the beginning, but most wont be able to keep up with that to keep the weight off very long.

Lose 20 and keep it off forever or lose the same 20 over and over and over again? You choose.

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