It's cutting season. What type of diet do you need to follow to get to your dream body? Keto, Paleo, gluten-free, high fat-low carb, low fat-high carb...the list is endless. All my life, as I'm sure you can likely relate to, I was told that a high-carb diet leads to gaining weight - just stick to protein. Likewise, there is a preconceived notion that high fat makes you fat. There are a million new diet "fads" that come around each day. Which is true? Which one will work for me?
As I have tinkered with different diets and researched more, I came to the realization that what you've heard your whole life is likely far from the truth. Recent studies by the US National Institutes of Health (NIH) and the Nutrition Science Initiative (NuSI) have confirmed previous research of my own. I'll save you the long story and give you a few facts.
1. The ultimate decider in weight gain/weight loss is how many calories you are consuming vs. how many you are burning. High protein, carbs or fats is irrelevant in weight loss or gain as a whole - focus on the big picture. Calories.
2. The diet that works for you does not necessarily work for others. Eat what you can control and what satisfies you. Some people LOVE lean chicken breast and vegetables - others despise it. Figure out what gets you close to your calorie goals - once you get a grasp on that, you can be more specific on your macronutrients (carbs, fats, proteins).
3. In a recent study by the National Institute of Health and the Nutrition Science Initiative led by a Dr. Gardner of Stanford University, over 600 people were test subjects in a low fat vs low carb diet in which protein levels were consistent. Long story short? The results were the same. Whether you'd prefer a ribeye steak (high fat) or a baked potato (high carb), you're safe. As noted in previous points, just be sure to meet your calorie goal and protein goal.
4. Last, be sure to pay attention to your mood and energy. While you may not be able to notice on your own, ask a good friend, relative or significant other to be open and honest about good or bad changes they have noticed. Personally, my mood is significantly better in a high fat diet - you may be the opposite. If all else fails, find a healthy balance between the two and nail your calorie goals.
- You get what you put into it. If you have a driven, dedicated diet paired with a likewise relevant exercise plan, results will come.Decide how hard you are willing to work in order to get your dream body.
- If you have any questions or need any advice, please email me at Jacob@edgefitnessperformance.com
Resources: To figure out your calorie goal: https://www.iifym.com/iifym-calculator/
Study by Dr. Christopher Gardner: https://jamanetwork.com/journals/jama/article-abstract/2673150