Being a personal trainer Tustin, the final outcome to ensure fat loss is to eat fewer calories than the body uses. And for different people, low-fat or low carbohydrate nutritional approaches often help lower the amount of calories they eat. If a low fat diet helps you control calories that are great. In case you may limit calories having a low carbohydrate approach, that is fine as well.
There are advantages and disadvantages to both the low carbohydrate approach and low fat approach as ways of lowering calories. One among the potential benefits of low fat approach is that dietary fat is the most calorie dense macronutrient. In other words, for a given amount of calories, low-fat foods often have greater volume (occupy more space) than fatty foods. And for some people, having the ability to eat a greater volume of food enables them to feel fuller, and it’s easier for them to keep their calories lower without feeling hungry. However, a potential benefit of a low carbohydrate/high fat approach is the fact that for most people an amount of dietary fat is essential for feeling full after a meal. And low carbohydrate diets are usually higher in dietary fat. Many people who are successful with low carbohydrate diets report that a low carbohydrate/high fat approach causes them to feel fuller, and as a result they eat fewer calories.
Eating whether low-fat or low carbohydrate diet is not alone a guarantee of fat loss (eating a small enough amount of calories is). I have had many people seek for my help through the years that are puzzled by why they’re heavier than they’d like. Confused, because they complain that they can “eat healthy”, and yet they have still had trouble reducing weight in the past. The only way “eating healthy” will ensure losing fat is when “eating healthy” means “low total calories” (and not simply “low fat, but moderate to high calories”). Focusing in the amount of calories eaten, instead of the kinds of food eaten, is best for losing fat.
In Dr. Ellington Darden’s latest losing fat programs (the fastest losing fat results I have seen documented), women averaged 13 pounds of losing fat and 3.5 pounds of muscle gained during the six-week program. Men did even better, averaging 23 pounds of fat lost and 4 pounds of muscle gained over six weeks. Our most successful fat loss clients get similar results. Our most successful fat loss clients also put in a significant amount of effort tracking how much calories they eat.
If the approach involving less effort than Dr. Darden’s programs is more realistic for you, expect fat loss results under Darden’s averages, perhaps considerably less. For example, if you are currently eating a surplus of calories, therefore you choose not to change your diet regime, you could continue to get fatter, even if you’re capable to enhance your metabolism through strength training. Improving your metabolism may not be enough to overcome the surplus calories you’re already eating. How fast you lose fat will depend on the eating procedure you choose plus the effort you put in it.
To be able to maintain drive, it is necessary to understand that how much fat you lose will be greater than the amount of weight loss shown in the scale. The reason for this is that with a highly effective SuperSlow program, as you may shed fat you will also gain muscle. The scale registers the real difference between those two figures. As an example, imagine the average female in one of Dr. Darden’s losing fat programs – losing 13 pounds of fat and adding 3.5 pounds of muscle in six weeks. The scale would show a net loss of 9.5 pounds of body weight, even though she had lost a total of 13 pounds of fat.
Also as a personal trainer Tustin, understand that under certain conditions it’s possible to shed fat and reduce the size of the body, even when your body weight doesn’t change. Muscle is denser than fat. So five pounds of muscle occupies less space than five pounds of fat. If you were to shed five pounds of fat while adding five pounds of muscle, you’ll become a smaller (and firmer) person, although the scale would reveal that your body weight has not changed. This phenomenon is most familiar in people who take the lower effort, less efficient methods to reducing calories. Most people who put a lot of effort into reducing calories will find their body weight decline, though they are simultaneously adding body shaping muscles to their bodies.
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