What to Eat for Weight Loss
Similar to muscle gain, weight loss has been a goal prioritized by countless athletes, from dancers to runners, but many strategies have proven inexpedient or outright dangerous. When embarking on the journey for weight loss, it is important to start with the right mindset and take on a realistic course of action to achieve weight loss goals.
Disclaimer:
Topics of dieting and calories will be heavily discussed in this article and may be triggering for some audiences. Please seek help from medical professionals if you are struggling with eating disorders.
Misconceptions:
1. Water weight: Contrary to popular belief, the answer to weight loss is not skipping meals for immediate results. If anything, a drop in the scale overnight may indicate loss in water weight, not fat. Water weight, the retention of water in internal tissues, may fluctuate due to a series of factors: salt intake whereby water binds to salt, and the higher the sodium content, the higher the fluid retention; carb intake, in which one gram of carbohydrates binds to four grams of water; dehydration, where the body retains as much water in the body when dehydrated; and fluctuating hormones, especially during menstruation. Water weight will naturally fluctuate day to day, hence changes on the weight scale, and unlike fat, is not linked to the consumption or expenditure of calories. In order to see genuine results, consistency is key.
2. Metabolism: Metabolism is the process in which calories are converted into energy. It is commonly linked to one’s weight. Although this is true to some extent, the relationship is not as direct as it is often portrayed. Energy is expended at rest and during moments of activity, with the basal metabolic rate describing the number of calories expended during rest.
Calories are essential for basic bodily functions, such as breathing, distributing blood, cell growth and repair, and maintaining hormone levels. On average, about 10% of calories consumed are burned for digestion. Besides physical activity, calories are also burned during nonexercise activity thermogenesis, or NEAT, and accounts for around 100 to 800 burnt calories each day.
Basal metabolic rate is influenced by a multitude of physiological factors, from gender and body composition to muscle mass. It is not something that can be easily changed– burning more calories is a result of completing activities that require more energy.
Calorie deficit and ideal foods:
Losing weight requires a calorie deficit, a desired imbalance where you burn more calories than you consume; thus, along with consistent exercise, a balanced diet is crucial. As a general rule of thumb, you should aim for a 500 calorie deficit per day, which will equate to around 1 pound lost per week. However, calorie needs also depend on sex, age, physical activity levels, height, weight, body composition, etc., so goals should be curated to fit your exact circumstances. Tools like online calorie calculators may be helpful in determining calorie needs and intake.
One of the most effective ways to cut calories from your diet is to consume water instead of sugary drinks, the latter quickly leading to an influx of calories. Foods ideal for consumption are those with lean protein, high levels of fiber, healthy fats, and nutrients; the goal is to consume as few calories while still feeling fulfilled and energized. Please refer to this article for a more in-depth analysis of macronutrients.
Ideal foods for consumption:
Eggs
Kale
Spinach
Fish
Broccoli
Cabbage
Chicken Breast
Potato
Beans
Soup
Fruit
Avocado
Whole Grains
Fat-free dairy products
Other tips, such as staying hydrated, getting enough sleep, and practicing mindful eating habits, all contribute to a healthier lifestyle, which in turn aids with weight loss. Ultimately, a healthy approach toward this goal all requires balance. Over-restriction, just like overindulgence, may lead to great harm if adequate nutritional intake is not maintained. Without proper nutrition, it can deprive the brain of energy, cause difficulty sleeping, and increase the risk of illnesses.
Diets:
For the purpose of promoting weight loss, a wide variety of diet regimens have been advertised in the fitness industry. Listed below are generalizations of three well-known diet plans. Please consult with a medical professional first.
Intermittent Fasting:
Intermittent fasting involves an eating pattern cycling between periods of fasting and non-fasting throughout the day, focusing more on timing rather than specific foods. The main approach towards intermittent fasting is the 16/8 method, where you skip breakfast, have an 8 hour period to eat, then fast for the remaining 16 hours. Along with weight loss, other potential benefits from intermittent fasting include reduced inflammation and reduced risk factors for heart disease. However, this diet is not recommended for those underweight or with a history of eating disorders. There has also been conflicting evidence regarding the benefits and side-effects of intermittent fasting for women.
The Mediterranean Diet:
Because some research has shown that those living in France, Spain, Greece, and Italy tend to lead healthier lifestyles, this diet was created to emulate their traditional foods. General guidelines include:
Eat more:
Fruits
Vegetables
Whole Grains
Legumes
Nuts
Seeds
Healthy Fats
Eat less:
Added sugars
Refined grains
Processed foods
In this diet, there is little emphasis on counting calories and guidelines, rather just stick to a balanced, proportionate diet here. Some benefits of this diet include weight loss and the prevention of heart attacks, strokes, and type-2 diabetes.
The Ketogenic Diet:
The aim of this diet is to consume minimal carbs and high levels of healthy fats. By reducing the intake of carbs, the body goes into a metabolic state of ketosis. Ketosis is when the body uses fat as its main fuel source due to limited glucose or blood sugar levels (the body’s primary source).
Additionally, as the liver breaks down fats, it will produce a type of chemical, Ketones, that fuels the brain and body in the absence of glucose.
As a general guideline, 70% of your diet is made up of fats, 20% protein, and 10% carbs. Benefits include weight loss, reduction in appetite, improving cholesterol, and lowering blood pressure and sugar. However, it is not advisable to follow this diet in the long term due to risks of negative side effects, which may include kidney stones, micronutrients deficiencies, low protein in the blood, and extra fat in the liver.
Sources:
How Do I Figure out My Calorie Deficit? 23 Dec. 2020, https://www.medicalnewstoday.com/articles/calorie-deficit#summary. Accessed 21 Jan. 2024.
Sav, Jenna. “The Difference Between Water Weight and Fat.” BioHealth Nutrition, 5 Jan. 2022, https://biohnutrition.com/blogs/news/the-difference-between-water-weight-and-fat. Accessed 21 Jan. 2024.
“What Foods Help Fast Weight Loss?” Healthline, 11 July 2018, https://www.healthline.com/nutrition/most-weight-loss-friendly-foods. Accessed 21 Jan. 2024.
Gunnars, Kris. “Intermittent Fasting 101 — The Ultimate Beginner’s Guide.” Healthline Media, 21 Apr. 2020, https://www.healthline.com/nutrition/intermittent-fasting-guide. Accessed 21 Jan. 2024.
“Can I Ever Eat Carbs Again?” Healthline, 22 Oct. 2020, https://www.healthline.com/nutrition/ketogenic-diet-101#weight-loss. Accessed 21 Jan. 2024.
“What Exactly Do You Eat on a Mediterranean Diet?” Healthline, 17 Sept. 2021, https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#what-is-it. Accessed 21 Jan. 2024.
“Metabolism and Weight Loss: How You Burn Calories.” Mayo Clinic, 8 Oct. 2022, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508. Accessed 21 Jan. 2024.