Issue link: https://www.massageandbodyworkdigital.com/i/329694
you need to lose fat, the single most important factor is the relationship of how many calories you consume per day to the number you burn per day. The concept that you need to be in a caloric deficit in order to lose fat isn't personal opinion, nor is it up for debate by so-called diet gurus. This is the first law of thermodynamics, which states that energy can't be created or destroyed, only changed from one form to another. Fat is stored energy. In other words, fat loss is determined by burning more calories each day than you consume. Research comparing different diets has found that any reduced-calorie diet results in clinically meaningful fat loss, regardless of which macronutrients (carbohydrates, fat, and protein) the diet emphasizes or avoids. 1 Now, this isn't to discount that some calories are more nutrient-dense than others; we've all heard the term empty calories before. So, you want to emphasize fresh, local fruits and vegetables and high-quality meats, eggs, and fish, while limiting refined foods, simple sugars, hydrogenated oil, and alcohol. Just understand that one can be well nourished and still be overfed. As important as it is to eat high quality, nutrient-dense foods, 78 m a s s a g e & b o d y w o r k j u l y / a u g u s t 2 0 1 4 Emphasize the quality (i.e., nutrient density) of the food you eat and see where that gets you—it spells success for most people. you can still gain fat from eating healthy if you eat too many calories relative to what you're burning. That said, actually counting calories is a pain in the you-know-what, and most people don't need to bother doing it. The easiest approach is to emphasize the quality (i.e., nutrient density) of the foods you eat and see where that gets you—it spells success for most people, as fruits, vegetables, and lean meats are generally lower in calories than things like fast food and candy. COMPLEMENTARY EATING Complementary eating is a simple, practical, and realistic eating strategy you can use to ensure that each meal you eat is well balanced and emphasizes high-quality, nutrient-dense foods. A complementary meal consists of four components: 1. Protein (beef, bison, chicken, dairy, eggs, fish, etc.) 2. Fibrous carbohydrate (fruits and vegetables) 3. Starchy carbohydrate (sweet potatoes, rice, oatmeal, etc.) 4. Fat (avocados, nuts, olive oil, etc.) Size your meal components in this manner: • Make the protein and fibrous veggies the largest portions on your plate. High-protein meals create a sense of fullness, which helps to reduce excessive caloric intake and promotes fat loss. • Make the starchy carbohydrate and fruit smaller than the protein and veggies. • Make the healthy fat the smallest serving on your plate. We call this strategy complementary eating because each component of the meal complements the others to maximize nutritional benefits. • Protein is the building block of muscle. If