One thing to keep in mind is that fat tissue doesn't appear by chance. Fat tissue is not a dark and mysterious conspiracy. Fat is not gained just by looking at Crispy Kreme's donuts or just by desiring a double cheeseburger with triple bacon.
The physics of gaining weight is quite simple: your body needs calories for energy. Any excess calorie is stored.
It's all quite straightforward: if you eat more than you should, you gain weight. It doesn't require a degree in rocket science to understand it.
Now, the keywords are "eat" and "more than you should".
Obviously, no human being can survive without drinking or eating so the intake choices ends up being very important. To make a choice we need information and at this level the most important information is this:
- 1 gram of fat is 9 calories
- 1 gram of carbs is 5 calories
- 1 gram of proteins is 3 calories.
Please forget about minerals, vitamins and so on. The topic is losing weight, not getting the best nutrition ever.
The sharp mind will quickly notice something of the uttermost importance:
With a limit on calorie intake, you can eat more weight of protein-loaded foods than fatty foods.
For example: suppose you can eat 1200 calories a day.
How much fatty food can you eat?
1200/9 [total calories/calorie per gram] = 133 grams.
If you love pasta, how about how much carbs can you eat?
1200/5 [total calories/calorie per gram] = 240 grams
And for meat and egg lovers, how about how much protein?
1200/3 [total calories/ calorie per gram] = 400 grams.
Can you see the bottom line? You can eat almost three times (in weight) if you choose proteins over fat! Think it in the positive: by eating more you lose weight!!
Now, one clarification. Our bodies need all of the three super nutrients. In other words you can't eat only proteins, remove all carbs and so on. Leave crazy diets to themselves and remember that you just need to balance them.
One reason is that the three macro nutrients serve a purpose.
Protein is fundamental for muscles. Carbs VERY important for energy and proper body functionality. Fat is important to protect your organs. So keep a good balance. If you are a greasy fa(s)t food lover, then rethink your diet.
If you check the nutritional values you will notice that those fries are quite fatty, which means one of two things:
- If you are keeping track of the calories, your are going to eat LESS food, thus feeling less satisfied
- If you are NOT keeping track of the calories, you are quite sure of going above your daily caloric need, which means you are going to gain weight and that weight is FAT.
Yes, fries are good. There is nothing better then a juicy burger after a long day at work. Desserts fill up a busy day and provide some relief. It's all true. I eat those things. Rarely. I lost weight by strictly counting the calories. By doing so it becomes clear and natural that we have to prioritize. That 500 calorie donut is suddenly not worthy enough. I'd rather eat MORE than just having a 2 minute satisfying feeling.
Sure, cheat days exist and rightfully so. We all need a pause and dig into a huge steak and a chocolate cake. But here is my suggestion, after you set the calorie intake. For the first month go ZERO TOLERANCE. No matter the occasion, the day of the week, how you feel, don't give up. No cheat days. This way you will get into the habit of eating moderately. Do not go over the calorie limit as if to your life depends on it (and it does).
Last suggestion for today: during the day keep always an amount of calories so that you can stop at a healthier fast food (I suggest Subway) if you don't feel like cooking or don't have the time. But do not give in to their big meals. A six inch, with roasted chicken is 360 calories (use mustard. NO mayo) and and a loaf of proteins.
If you put in the chips (Frito-Lay baked) (120 calories) and a diet drink (water is always better) then you had a full meal, quickly, for only 480 calories! With the hypothetical limit of 1200 that means that during the day you can have 720 calories worth of food!!!
Not bad eh?
More on this next time...
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