You heard it right…….
A few of the most popular and heavily used ‘weight loss’ plans on the planet. Broken down……
This is their plan.
‘Replace two meals of your choice with a delicious Meal Replacement Shake or Bar (worth 200k/cal) , and have one, 500-calorie meal.’
– Thats a 900k/cal a day diet.
‘Add an optional three low 100-calorie snacks of your choice per day.’
– Thats a 1200k/cal a day diet and the above is what we call a selling point.
‘Clinically proven to help you lose weight and keep it off.’
– Provided you keep eating 900-1200k/cal a day. That is what is clinically proven and ANY diet at that amount of calories will do that. I can even clinically prove it. It’s not the product within the diet that’s proven. It’s the numbers it provides.
Ok now thats clear.
Eat two and a half standard sized chocolate bars a day and a 500kcal meal.
Thats a 1125kcal a day diet and will get you the same amount of ‘weight’ loss.
This is basic thermodynamics.
The reason the shakes don’t taste great is that there is a high likelihood you will over consume them if they did. Keeping them tasting ‘ok’ is a strategy and has purpose.
Most have extra fibre to increase their satiety index (how full it makes you feel).
IF I told someone eating 2 chocolate bars a day and a 500kcal meal would achieve weight loss they wouldn’t believe me. As chocolate bars are ‘guilty’ pleasures right.
If I processed the chocolate bar up, rebranded it and got a few people to attest it worked I would convince you though. Maybe even add in some of the benefits of eating chocolate, use organic in the wording.
Weight loss is about energy balance beyond anything else!
IF you want to compositionally sustain or improve the ratio of fat to lean mass PROTEIN alongside calories become the two figures of biggest note.
Without Carbs and fats present in your diet over time this weight loss will slow for various reasons so these in varying levels with overall consideration of total calories ingested will be the determining factor.
Too many people have the equation that:
Carbs out = weight loss
Carbs in = weight gain
Which isn’t true.
Dietary success is a minefield but we mustn’t disregard the intrinsic value of food beyond that given to by it’s energetic value and nutrient value.
Certain foods have different emotional and behavioural responses with different people. For one person a digestive biscuit may be a hedonic (can’t stop eating) food, for other it isn’t.
Be aware of hedonic foods in your diet and those that trigger adverse eating behaviours. Binging, overeating, guilt ridden feelings.
Also be aware that anything that you cannot perceive doing lifelong is non sustainable therefore in the bracket of FAD diet.
If you deem dropping calories excessively is ‘just to get kickstarted’ you’re kidding yourself. It’s like pushing your car a mile before starting it.