One of the most commonly asked questioned that I get asked when it comes to losing weight is ‘what should I eat for weight loss?’ The answer to this, on face value, is quite simple: eat in enough of an energy deficit when you consider your overall daily energy needs including exercise, that you force the body to break into its energy stores (body fat) to lose weight.
This always goes back to the calorie in versus out quation, use more energy than you eat, no matter what foods you get them from, you will lose weight. However, the reality is that weight loss is actually only one part of a slightly more complex equation. So let’s look at the other main factors that we need to plug into this weight loss equations.
1. The point of weight loss is that it should also be healthy, so should include a majority of whole, nutrient dense food.
2. It should be as easy as possible to stick to, by having sensible calorie deficits and including some foods we enjoy from time to time.
3. Ultimately the goal should be to promote fat loss, not weight loss, by employing a dietary and exercise strategy that encourages us to maintain muscle mass which is responsible in large part for maintaining our metabolic rate and more sustainable fat loss.
In answer to points 1 and 2, this can be achieved by starting with a sensible calorie deficit of around 300kcal from your current intake and then either reducing calorie intake or increasing energy output through exercise to cause fat loss. We should be aiming for 1-2lbs of weight loss per week in order for it to be sustainable. But be patient, the body doesn’t always respond in a linear way, so stick through the tough weeks and adjust the diet as required at sticking points. Also take pictures to document progress as the scales can lie, especially if you are undertaking regular exercise as new muscle can detract from overall fat loss.
To have a balance between having some pleasure in the diet and getting enough essential nutrients, this can be achieved by following a simple rule:
Keep a ratio of whole food ingredients in the diet to 80-90% of daily calories from whole foods, like lean protein, wholegrains, fruit and veg with 10-20% from stuff you fancy.
For a 2000kcal diet that would be 1600-1800kcal from whole foods and 200-400kcal from things that you fancy that day. Of course you don’t have to eat junk if you prefer to eat ‘clean’ and for those who binge eat on certain foods it might be an idea to avoid these completely to keep you on track.
The third part of the equation, protecting muscle, is achieved simply by exercising regularly, especially weight training, and ensuring adequate protein is in the diet. Protein is essential for weight loss for this purpose but also because protein is the most filling macronutrient, helping us stick on plan by reducing hunger and this is the reason why high protein diets are consistently effective in promoting weight loss.
Protein should be made up of mostly lean meats, eggs and dairy that provide all the essential amino acids and for vegans combining protein sources or the use of vegan protein powders can be useful to bolster protein intake whilst keeping calorie intake in check. The amount of protein in the diet will vary depending on several factors but as a general guideline, aiming for between 2 and 2.5g/kg of bodyweight should provide the muscle protective and satiating effects that protein offers.
At the end of the day, it is being in a calorie deficit, no matter where those calories come from that will cause us to lose weight, but the best foods to eat for weight loss are a combination of those that keep us healthy but allows us some variety and freedom to enjoy our diet for long term success, with an important focus for many people being placed on increasing protein intake from what would be typical normal levels from lean, unprocessed sources.
Paul Rimmer (BSc, MSc, PhD).
