Below you will see 3 easy-to-follow best diet rules to get shredded quickly. This way, you will naturally lose body fat in a healthy way.
In a world inundated with promises of quick fixes and revolutionary diet plans, the pursuit of an effective and sustainable approach to fat loss can seem like navigating a maze of conflicting information. The allure of headlines, videos, and social media posts touting the latest magical diet to strip away unwanted fat is both ubiquitous and tantalizing. From the ketogenic diet to intermittent fasting and even the carnivore diet, each promises a unique set of rules and benefits.
However, beneath the surface of these diet trends lies a pervasive issue—one that contributes to confusion and misinformation surrounding the quest for fat loss. The frustration that accompanies the constant barrage of seemingly contradictory advice stems from the discrepancy between the physiological benefits these diets offer and their actual impact on body composition, specifically fat loss.
As we delve into the world of diets, it becomes apparent that, despite the myriad of approaches, when calories and protein intake are equated, there’s nothing inherently special about any one diet for achieving fat loss. The question then arises: Why do these diets gain popularity, and why do some individuals seem to experience success while others find them unsustainable?
To unravel this mystery, we must first confront the fundamental problem with traditional dieting—an issue that plagues many individuals on their journey to a leaner, healthier body. The crux of the matter lies in the formidable adversary: hunger. Despite the physiological benefits associated with various diets, the majority of people face difficulties in consistently eating less and maintaining a calorie deficit due to the relentless pangs of hunger.
This article aims to dissect the complexities surrounding popular diets, unveil the psychological and physiological challenges of traditional dieting, and ultimately guide readers toward a simpler, more sustainable approach to fat loss. By understanding the origins of diet trends, dissecting their appeal, and exposing the inherent challenges of adhering to strict regimens, we pave the way for a comprehensive exploration of a balanced, practical, and effective solution to the age-old quest for lasting fat loss.
The information laid out below is based on a video shared by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5.9 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.
3 Best Diet Rules to Get Shredded Quickly
The primary reason many people struggle with traditional diets is hunger. Consistently eating less and maintaining a calorie deficit can be challenging due to heightened hunger levels. This is where popular diets like keto, intermittent fasting, and others come into play—they offer strategies to make it easier for individuals to adhere to a calorie deficit.
Understanding the Appeal of Specialized Diets:
Take the keto diet, for example. By eliminating a whole food group (carbs), it simplifies food choices and removes processed junk from the diet. Similarly, intermittent fasting restricts eating to a specific window, making hunger easier to control within that timeframe. These diets work by making it more manageable for individuals to consume fewer calories and stay in a calorie deficit.
The Sustainable Approach:
While specialized diets may work for some, they are often unsustainable for many individuals in the long run. Instead of hopping on the next fad diet, a more straightforward and effective approach involves viewing your diet as a bank account. When in a calorie deficit, invest your calories in foods that provide the best satiety per calorie, making it easier to stick to the deficit.
Three Rules for Optimal Fat Loss:
- Choose Low-Calorie Density Foods: Studies show that feeling full is more likely to stop eating than the total calorie content of the food consumed. Opt for foods with low calorie density, such as fruits and vegetables, high in water and fiber, to increase food volume without excess calories.
- Moderate Fat Intake: While healthy fats are essential, studies suggest that fats have the lowest impact on fullness compared to carbs and protein. Experiment with a relatively lower fat intake and allocate more calories toward carbs and protein to enhance satiety.
- Limit Liquid Calories: Research indicates that solid meals are better at suppressing appetite than liquid calories. Limiting intake of liquid calories from juices, smoothies, and shakes can help manage hunger more effectively during a diet.
In conclusion, the journey towards fat loss is not about chasing the latest diet trend but about adopting a sustainable and scientifically grounded approach. The temptation to jump on the bandwagon of a new and supposedly miraculous diet can be overwhelming, given the constant barrage of headlines and testimonials. However, understanding the core principles of hunger management and making informed choices is the key to achieving lasting results.
It’s essential to recognize that while specialized diets may offer short-term success for some individuals, their long-term sustainability is questionable. Many find it challenging to adhere to strict dietary rules over time, leading to a cycle of starting and stopping different diets without achieving lasting results.
By viewing your diet as a balanced and well-managed “bank account,” where each calorie is an investment, you empower yourself to make choices that support sustained fat loss. The three rules—opting for low-calorie density foods, moderating fat intake, and limiting liquid calories—provide a practical framework for creating a diet that is not only effective but also enjoyable and manageable.
So, in summary, here are the 3 best diet rules to get shredded quickly:
- Swap higher calorie-density foods for low calorie-density foods with more fibre too
- Keep fat intake to low or moderate levels
- Limit liquid calories when dieting (shakes, smoothies, juices)
In essence, the conclusion is a call to simplicity and mindfulness. Rather than succumbing to the allure of complex diet plans, focus on the fundamental principles of nutrition.
By making informed choices, emphasizing whole, minimally processed foods, and understanding the impact of macronutrients on hunger, individuals can pave the way for not just short-term success, but a sustainable and enjoyable lifestyle that supports lasting fat loss. Remember, it’s not about the next big diet; it’s about making choices that align with your body’s needs and your long-term well-being.
Watch the video below for more information.