When you look at buying a new car, what's the first thing you look at? Is it the look or the car and the engine size? Or is it the floor mats and the glove box? The answer is obvious.
The same applies when we look at what's important when we're trying to lose fat. What seems more important to you, the amount of calories you're eating and your macronutrient breakdown? Or the fat burner you're deciding on and the type of carbs you eat at after training?
Here's a breakdown of the Order of Importance when it comes to your nutrition for fat loss.
#1 Calories (MOST IMPORTANT) When it comes to losing body fat you must be in a calorie deficit (200-500 calories below maintenance), meaning you're consistently consuming less calories than what you need to maintain weight each day (less than maintenance calorie intake). The amount of calories you are consuming daily will ultimately determine your results, regardless of how many grams of carbs or fats you're eating and the types of food you're selecting.
#2 Protein Eating an adequate amount of protein will aid in maintaining your metabolic rate for as long as possible and preserving as much lean mass as possible during a period of eating in a calorie deficit. Not only will protein help you recover between training sessions but it will also help you feel fuller for longer, making it less likely to over-eat and/or binge. Recommendation: A minimum of at least 2g of protein per kilo of body weight.
#3 Micronutrients Vegetables, fruits, vitamins, minerals! These are important. We like to stick to 1 serving of fruit and 2-4 servings of vegetables per 1,000 calories consumed. Example: If you ate 2,000 calories per day you should be eating at least 2 pieces of fruit and veggies with 2 main meals. A big serving of vegetables or salad with your main meals will also help with hunger levels and leave you feeling fuller for longer, with minimal calories.
#4 Carbohydrates and fats ratio The amount of carbohydrates and fats you eat has little relevance when it comes to fat loss as long as you're sticking to your calorie goal and protein minimum. More carbs will however lead to more glycogen stored in the body and more water being held (a little extra scale weight), although this is not fat so don't worry. We recommend figuring out what you body responds best to, more carbs and less fats? More fats and less carbs? Or a moderate amount of both? This comes down to personal preference.
#5 Food choices Food choices should not be restricted, only your calories should be. Rotating your food sources as long as you hit your macros/calorie targets can be a great way to keep things interesting and so that you don't create a bad relationship with food. There's no such thing as 'good' and 'bad' foods, there's simply calories. All food contains calories. Focus just as much on HOW MUCH you're eating as you are on WHAT you're eating.
#6 Supplements Supplements are at the bottom of the list when it comes to what's important for fat loss. There should only be a focus on supplements when all 5 of the steps above have been taken care of. Remember they are there to supplement your diet, not replace it.
SPECIAL MENTION: WATER!! Hydration is highly underrated when it comes to fat loss, muscle growth and performance in general. Our recommendation is to simply drink more water than you are currently :) Focus on what matters, don't sweat the small stuff and most of all, enjoy the process and you'll see far greater results.
Thanks for reading MN, if you found this helpful be sure to share it with your friends on social media!