Is there a "Best Diet for Weight Loss for Men?"
Good nutrition isn't complicated. It's actually very simple, but we humans seem to have a talent for making simple things overly complicated or looking for temporary solutions to long-term issues.
If you want to lose weight or you're embarking on a body recomposition program, there are six proven weight loss principles that you can apply. Is there a scientific way to lose weight?
The details vary from person to person, but essentially, these 6 principles will serve anyone well.
Let's have a look.
Scientific Way to Lose Weight, Principle 1:
Weight-loss and weight-gain depend on ONE basic equation: Calories in, calories out (CICO).
Take in more energy than your body burns, gain weight.
Take in less energy than your body burns, lose weight.
Take in the same amount of energy as your body burns, maintain weight.
How do we know that this is true?
Because of the 1st law of Thermodynamics. "Energy can neither be created nor destroyed. It can only change form."
Humans can't create energy from nothing. Energy MUST come from food. Likewise, humans cannot store body fat from nothing. Excess energy intake gets converted and stored as fat.
There is a notion that's become popular these days that says CICO doesn't matter. Some people even use Intermittent Fasting as proof of that opinion.
Fact is, when done correctly, Intermittent Fasting proves that CICO matters.
The basic law of thermodynamics DOES matter, no matter what socio/political dogma you believe in. People can easily be convinced that CICO is wrong because they may not realize that their intake count can be wildly inaccurate, and to make matters worse, many people depend on their so-called "smart device" to tell them how many calories they've supposedly burned.
Those devices have been proven to be extremely inaccurate. Layne Norton PhD has a lot to say about this HERE and in his tweet below.
The long and short? CICO matters. No matter how warm and fuzzy it makes you to believe that your own metabolism is somehow "unique" and "special." Ditch those cheat days and get serious.
Scientific Way to Lose Weight Principle 2:
The most important macro-nutrient to get right is PROTEIN.
Why? Because protein helps you feel more satiated, for starters. You'll feel full for a longer time, and if you feel full longer, you'll naturally eat less over that period of time. Doubling your protein intake can spontaneously help you consume FOUR HUNDRED fewer calories daily.
That's a big deal.
Basically, it takes the body longer to break down protein than either carbs or fat. Besides that, because the body has to work harder to break protein down, you'll also experience the "thermic effect of protein." Essentially, when your body metabolizes protein, the thermic effect is much higher than the thermic effect of fat or carbs.
Your body expends more energy to digest protein than it expends digesting fats and carbohydrates.
Protein is also necessary to build and maintain muscle mass. If you want to build a lean physique, muscle mass is critical. That doesn't mean that consuming more protein will magically put muscle on your body. But it does mean that if you're engaging in any kind of physical exercise, protein consumption is critical.
Protein is the single MOST IMPORTANT nutrient for weight-loss and a better-looking physique.
If you're not getting enough protein in your diet, there are easy, healthy ways to pump those numbers up., such as using grass-fed whey protein.
For starters though, we want to rely on whole foods, not supplements. So start each and every day with some high quality protein, first thing in the morning. It doesn't have to be complicated: one or two eggs, cooked any style, is a great start that will give you results within days.
Scientific Way to Lose Weight Principle 3:
More food processing = less nutrient density
Whole foods are king. Highly-processed packaged foods are a double-whammy: less nutrient density, high-caloric density. Translation: few nutrients and LOTS of calories.
This won't serve you well.
Processing food usually removes a lot of the vitamins, minerals, phytonutrients, fiber, essential fatty acids, and zoonutrients. Processed food is essentially empty calories. No wonder your body triggers you to eat more of this sort of stuff - processed food simply doesn't contain the essentials that your body needs to be healthy.
Scientific Way to Lose Weight Principle 4:
Fruit and vegetables will likely help you reduce weight, and may also reduce disease risk
There is increasing evidence that a diet high in fruits and fresh vegetables can prevent a range of health problems, from obesity to diabetes, stroke, heart disease, and cancer. Fruits and vegetables are high in anti-oxidants, phytonutrients, minerals, vitamins, and fiber. There is also increasing evidence that a diet high in fruits and vegetables can help cognitive performance and lower the risk of neurodegenerative disease.
Supplements like multivitamins can be useful, but whole foods have to take precedence.
As for weight loss, because of the high fiber and water content of many vegetables (for example cauliflower), you'll feel more full on fewer calories.
Scientific Way to Lose Weight Principle 5:
Sleep affects your diet and overall health
If you don't get adequate sleep, the hormones that regulate appetite are severely affected. When you don't get enough sleep, you'll crave certain foods more than usual (especially sweets), you'll feel less energetic (less likely to exercise), and a number of other negative effects. There's a real cascade of negative effects on diet and health from sleep deprivation. Sleep is one of the pieces of the puzzle that most people miss when they're trying to lose weight and get more fit.
Scientific Way to Lose Weight Principle 6:
Exercise is Crucial
I've actually had potential clients tell me that they want to lose weight but they don't want to exercise. "I don't have time." "I don't like exercise." You name it, I've heard it.
I'm not going to sugar-coat this. Stop lying to yourself. Without exercise, here's what awaits you: a long slow decline culminating in heart disease, decrepitude, and a total dependence on others that will make you a burden to your loved ones.
Exercise enhances weight loss by creating a calorie deficit, increasing metabolism, and promoting muscle growth. Engaging in regular physical activity helps burn calories, contributing to a negative energy balance, which is essential for shedding excess pounds.
Resistance training, like weightlifting, not only burns calories but also builds muscle mass, which in turn boosts resting metabolic rate. This means that even when at rest, the body continues to burn more calories. Exercise also enhances insulin sensitivity, aiding in better glucose management and reducing the risk of fat storage, obesity, and diabetes. Exercise has been shown to be as effective as medication in enhancing insulin sensitivity.
Moreover, physical activity stimulates the release of endorphins, which improve mood and can help curb emotional eating, a common barrier to weight loss. Exercise has been proven to be MORE effective than anti-depressants for individuals suffering from depression.
Get off the couch and get out there.
There's no downside to exercise but plenty of upside.
The Big Takeaway
Follow these 6 basic principles and you will lose weight. There's no magic in this. You don't have "special genetics."
There is no "single best" weight loss method for men. But there are basic PRINCIPLES that you can apply.
Anyone who consistently applies these principles will hit their weightloss target. In 6-12 months, you'll feel like a new person.
Of course, the devil can be in the details. That's where personalized nutrition coaching plays a big part.
Incorporate these 6 principles into your daily habits and you'll see progress! And if you throw exercise and training into the mix, you'll be unstoppable.
Disclaimer: All information provided on this website is for informational purposes only. No information provided is to be construed as medical advice. If you have medical issues, always consult your doctor..
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