Fat loss (& Weight loss) is a lifetime journey.
It’s not one diet that you do for 30, 60 or 90 days.
Once you find what works for you, that you can sustain, you’ll need to work on your mind to categorise the foods and drinks that affect your ability to achieve your goals as ‘poison’.
In fact, it is ‘poison’ to your body and goals.
One major thing, do NOT go too low on calories, ie. never cut more than 10% of your maintenance calories.
If you starve yourself, your body will after some time go into starvation mode and start storing up anything you eat as fat for your survival.
Longer you go on a low calorie diet, slower your metabolism becomes, and harder it gets to lose weight. And once you get back to eating normally (which you will as your body responds to lowering calories by stimulating the hormones to make you hungry), you’ll put on all the weight you lost and more. This is what happens to a lot of people who go on low calorie diets. It’s something I learnt the hard way when I first lost weight in 2002. After years of researching and testing, I’ve found a strategy that works.
Personally, those ‘poison’s’ are eating sugary foods, and foods made with grains, refined flours and legumes. That doesn’t mean you can NEVER eat these foods, but it means that you avoid them 90 – 95% of the time.
What I have found that works for most people who have the tendency to put weight on is:
Eating between 75gm and 125gm of carbs per day from sources like good non-starchy vegetables (spinach, Broccoli, cauliflower, carrots, cucumber, tomatoes, mushrooms etc), and some low sugar fruits like berries. This would mean, cutting out bread, pasta, cookies, sodas and all foods that contain refined flour and refined sugars.
Eating more quality fats from thick/heavy cream, coconut oil, olive oil, quality meats and nuts
Moderate amounts of protein from eggs, meats and nuts.
This will need to be combined with 3 -4 x 30 min sessions of lifting weights at the gym, per week, and minimize cardio workouts, or even better if you really want/need cardio, do 1 – 2 x 20 mins of high intensity interval sprints.
Try to get 7.5 – 9 hours of sleep every night.
Drink enough water.
Play some intense sport once a week – Tennis, squash, badminton etc. – Great for stress relief and hormone balance.
Make sure you eat enough that you are not hungry all the time.
Eat only 2 – 3 meals a day, and no snacking in between as snacking interferes with hormonal balance.
Eating 30 – 50 gms of protein in each meal along with enough good fats, will keep you satiated between meals.
Try this for at least 12 weeks.
Also read books like the ones below to understand the science and reinforce new habits and choices that you will be making:
The Primal Blueprint by Mark Sisson
Good Calories, Bad Calories by Gary Taubes
Fat Chance by Dr. Robert Lustig
The Paleo Cure by Chris Kresser
The Big Fat Surprise by Nina Teicholz
The Calorie Myth by Jonathan Bailor
All the best on your journey