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 low carbohydrate approach and low fat approach as ways of lowering calories. One of the potential benefits of a low fat approach is that dietary fat is the most calorie dense macronutrient. In simple terms, for any given volume of calories, low-fat foods often have greater volume (take up more room) than high fat foods. And for some people, being able to eat a greater amount of food enables them to feel fuller, and it's easier for them to keep their calories lower without having to feel hungry. However, a potential advantage of a low carbohydrate/high fat approach is the fact that for many people a certain amount of dietary fat is essential for feeling full after a meal. And low carbohydrate diets are often higher in dietary fat. Many people who are successful with low carbohydrate diets are convinced that the low carbohydrate/high fat approach causes them to feel fuller, and therefore they eat fewer calories.
Eating whether low fat or low carbohydrate meal is not alone an assurance of losing fat (eating a small enough amount of calories is). I've had many people seek for my help through the years that are puzzled by why they are weightier than they'd like. Confused, simply because they complain that they can "eat healthy", and yet they've still had trouble losing weight before. The best way "eating healthy" will make sure losing fat is if "eating healthy" means "low total calories" (and not simply "low fat, but moderate to high calories"). Focusing on the quantity of calories eaten, rather than the kinds of food eaten, is best for fat loss.
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 an approach involving less effort than Dr. Darden's programs is a bit more realistic for everyone, expect losing fat results under Darden's averages, perhaps considerably less. For example, if you're currently eating a surplus of calories, and you choose not to adjust your eating habits, you may still get fatter, even if you are capable to improve your metabolism through training for strength. Improving your metabolism may not be enough to overcome the extra calories you are already eating. How fast you shed fat will depend on the eating procedure you decide on and the effort you placed into it.
In order to sustain drive, it is necessary to understand that how much fat you lose will be more than the amount of weight loss shown in the scale. The reason for it is that with an effective SuperSlow program, as you may lose fat you will also build muscle. The scale registers the difference between the two figures. As an example, envision an 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.
There are advantages and disadvantages to both low carbohydrate approach and low fat approach as ways of lowering calories. One of the potential benefits of a low fat approach is that dietary fat is the most calorie dense macronutrient. In simple terms, for any given volume of calories, low-fat foods often have greater volume (take up more room) than high fat foods. And for some people, being able to eat a greater amount of food enables them to feel fuller, and it's easier for them to keep their calories lower without having to feel hungry. However, a potential advantage of a low carbohydrate/high fat approach is the fact that for many people a certain amount of dietary fat is essential for feeling full after a meal. And low carbohydrate diets are often higher in dietary fat. Many people who are successful with low carbohydrate diets are convinced that the low carbohydrate/high fat approach causes them to feel fuller, and therefore they eat fewer calories.
Eating whether low fat or low carbohydrate meal is not alone an assurance of losing fat (eating a small enough amount of calories is). I've had many people seek for my help through the years that are puzzled by why they are weightier than they'd like. Confused, simply because they complain that they can "eat healthy", and yet they've still had trouble losing weight before. The best way "eating healthy" will make sure losing fat is if "eating healthy" means "low total calories" (and not simply "low fat, but moderate to high calories"). Focusing on the quantity of calories eaten, rather than the kinds of food eaten, is best for fat loss.
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 an approach involving less effort than Dr. Darden's programs is a bit more realistic for everyone, expect losing fat results under Darden's averages, perhaps considerably less. For example, if you're currently eating a surplus of calories, and you choose not to adjust your eating habits, you may still get fatter, even if you are capable to improve your metabolism through training for strength. Improving your metabolism may not be enough to overcome the extra calories you are already eating. How fast you shed fat will depend on the eating procedure you decide on and the effort you placed into it.
In order to sustain drive, it is necessary to understand that how much fat you lose will be more than the amount of weight loss shown in the scale. The reason for it is that with an effective SuperSlow program, as you may lose fat you will also build muscle. The scale registers the difference between the two figures. As an example, envision an 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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