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Home » Long Term Weight Loss » The weight loss diet plan that’s realistic and sustainable – GQ.com

The first thing I should make clear is that there is no one-glove-fits-all approach to nutrition for sustainable weight loss. Despite some bold marketing campaigns from some of the big players in the health industry, we must understand that weight loss takes commitment. It requires a deliberate, persistent effort to curate a lifestyle which is individualised to you and your circumstances. Over the next few paragraphs, I hope to provide some useful tips on how the available science suggests we eat and train to successfully lose weight for the long term.

The BMR equation is not an exact science and I am not suggesting that you count the number of calories in everything you eat for the rest of your life. Rather, it serves as a starting point from which to begin a weight loss programme, as having a rough idea of how many calories are in each meal will enable you to regulate portion size and macronutrient ratios. Over time you will develop your knowledge around food, and more importantly, which food groups offer superior nutritional quality over others.

Rather, nutritionists and experts are suggesting that diets rich in dietary fats and low in carbohydrates are closely associated not only with sustained weight loss but reduced inflammation and blood sugar control, too.

Adopting a low-carb and high fat diet is slightly more onerous than it sounds. How much is low, and how much is high? In relation to the meta-analyses referenced above, the studies examined categorised low carbohydrate intake as between 33-47 per cent of total daily intake. High fat intake is not so well defined but a Mediterranean diet which is rich in olive oil, fish and nuts is consistently shown to reduce fasting glucose levels, improve total cholesterol values and improve blood pressure.

Despite having a relatively limited amount of conclusive evidence to support boycotting conventional dietary advice, it is clear that the UK government guidelines are not working. Nutrition and cardiology experts such as Tim Noakes, Gary Taubes and Aseem Malhotra are continually presenting a case for reducing carbohydrate intake and increasing our fat consumption by including butter, full fat dairy, oily fish and meat in our meals.

From my experience in working with clients who wish to lose weight, here are some simple guidelines to encourage sustainable weight loss in 2017.

Plan Your Meals Taking the time to plan what you are going to eat 24 hours ahead can help you to make the correct choices when it comes to meal time. Before training you may want a light snack and afterwards your body would benefit from eating a quality source of protein. Planning these meals reduces the likelihood of getting distracted and picking at the biscuits in the office.

Remove refined carbohydrates gradually An unprocessed, balanced diet of meat, fish, fruit, legumes, nuts, seeds and pulses will help to regulate our cells and hormones. Reducing your refined carbohydrate intake will help to maintain a stable blood sugar level and moderate energy. Gradually removing them over time will reduce the feeling of depravity.

Eat colourfully Eating a colourful plate of food is always an indication that your meal will be rich in phytochemicals, vitamins and minerals.

Eat protein with every meal Protein is the nutrient behind healthy muscle tissue. Good quality sources of protein come from meat, fish, lentils, beans and dairy.

Dont be scared of fat Vitamins A, D, E and K are fat soluble vitamins. This means that we are unable to produce them within our body and must ingest them through diet or supplementation. Dietary fat improves cell health, bone strength and regulates hormones. Sources of recommended dietary fat comes from Avocados, olive oil, oily fish and nuts.

Train regularly and lift weights Maintaining muscle mass and increasing BMR should be the focus of your training programme. Research into the benefits of high intensity interval training show that you can reap the rewards of long duration steady state exercise in half the time if completed at the correct intensity. When working the main muscle groups of your body in the gym (legs, chest, back and shoulders), opt for a high number of repetitions (12-15) with a medium weight.

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The weight loss diet plan that's realistic and sustainable - GQ.com

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Home » Long Term Weight Loss » The weight loss diet plan that’s realistic and sustainable – GQ.com