Countless diets promise a weight loss success: Atkins, Dukan, Paleo, Keto, and IIFYM, just to name a few. A diet book search on Amazon, for example, yields more than 24k results.
Which diet does really work?
The answer is simple: most could work. The tricky part is to choose a diet that makes it easy for you to stay within a certain calorie deficit since you can’t really get around that part if you want to shed a few pounds (or more).
If you want to keep your new ideal body shape after finishing your diet, it is crucial that you only consumed slightly too few calories, and didn’t fall for the temptation to eat as little as possible. Otherwise, the excess weight will return faster than you think, and you might end up heavier than before.
Why – you might ask? I’ll explain that in the article “Heavier Than Before Or Permanently Lean“.
Diets work or fail, depending on whether you take into account the following basic formula:
The Formula to automated weight loss after 40
Protect Muscle Tissue
In order to feel good, to get a sporty look and to promote an increased metabolism, you need muscle mass. And I’m not necessarily talking about inflated Arnold-copies in the muscle factories. A slender figure only looks really attractive if the skin is tightened by increased circulation and does not hang limply off your body.
Two measures are crucial in order to maintain the muscle tissue while dieting:
- Weight training:
the anabolic effect (building) of strength training is one way of keeping muscle mass. In contrast to the catabolic effect (depleting) of intense aerobic exercise like Bootcamps & Co.
- Sufficient protein intake:
During a diet, there is a general lack of energy. If the protein intake is too low to maintain muscle mass, the body will start to consume muscle mass in order to generate energy. You can prevent this if you take in enough protein with your diet.
With the following two measures, you can use the full power of fat-burning in your diet.
- LISS cardio (Low Intensity Steady State):
walking, jogging, cycling, everything is permitted. The only restriction is – only do low-intensity workout. As a simple rule of thumb, your breathing can help you. As long as you can breathe through your nose, the intensity is right. Once you have to open your mouth, are going too fast.
The reason is the hormone cortisol. At higher intensities, increased amounts are released and as a result, it slows down fat-burning. Then the body switches back to sugar and protein burn mode.
HIIT (High Intensity Interval Training) is an exception, due to its very short sprints. But since this training puts enormous stress on the nervous system, I recommend it only if you are not exposed to any permanent stress at work or at home.
- Caloric deficit:
If you want to lose weight, you won’t get around the caloric deficit. It is crucial that you’re only slightly in deficit, ideally between 200 – 500 kcal. This is the only way to permanently stay slim afterward. If you restrict the food and thus the nutrient supply too much, experience shows that within only a short time you will end up heavier than before.
Who should not try to lose weight?
If you already feel beat in the morning, you regularly experience afternoon fatigue, your digestion stutters and if previous diet attempts ended without significant results. Then it is highly likely that you are suffering from one of the three – as I call them – roadblocks to success:
- Thyroid irregularities
- Digestive disorders
- Blood sugar issues
Should one or more of the above apply, you should get your health in check before your next diet attempt. You will see that once you’ve achieved that, losing weight will (almost) be a breeze.
Thanks for reading