Nutrition Principles for Fat Loss
At the Cut we believe in keeping things as simple as possible for our clients and nailing the basic nutrition principles first in order to set up for long term success. Below we list in order of importance 5 nutritional considerations for fat loss.
Calorie balance is essential whatever your goal, whether it is fat loss, building muscle or maintaining your current physical status. In the case of fat loss being your goal a calorie deficit is crucial. But telling an individual that “its all about a calorie deficit” is an oversimplification of what needs to be done and is lazy coaching. For example 1000 calories made up from junk food and confectionary will not have the same effect on health as 1000 calories from nutrient dense whole foods. On top of that it is a lot harder to stay in a calorie deficit when eating calorific junk food that doesn’t fill you up.
We advise our clients to make up most of their calories with a quality base of nutrient dense whole foods. By doing this the latter principles tend to fall in place naturally.
Macronutrients are the nutrients needed by your body for energy, growth, recovery and overall health. The three macronutrients are protein:-
–Protein is essential for building and retaining muscle
–Fat is key to regulating hormonal production and maintaining cell membrane health. Certain vitamins need fat in order to be absorbed by the body.
–Carbs which are the body’s preferred energy source and utilised well for energy and performance
Micronutrients include vitamins and minerals which are primarily found in fruit and vegetables. Micronutrients are important for energy, immunity, growth and bone health to name few. Vitamins and minerals can be divided into 4 categories:- water-soluble vitamins, fat-soluble vitamins, macro minerals and trace minerals. For a detailed article on Micronutrients and recommended dietary allowances (RDAs) check out this blog by “Health line” HERE
Timing & Frequency
Nutrition timing and frequency comes down partly to preference. Initially establishing a calorie deficit from quality food sources is enough, but once these foundations are set timing and frequency can be considered to further improve your results. In an ideal world we would suggest clients break their calorie recommendation across 3-5 meals throughout the day, however asking somebody to find time within an already busy schedule to prep 5 small meals because its optimal for digestion and may not be worth the additional stress.
You would be forgiven for thinking nutrient timing is vital for your results with terminology such as “the anabolic window” referencing the need to eat within a certain time of training before you lose your “gains”.
Here is a great article by “Precision Nutrition” on “Is Nutrient timing dead?” my favourite take home quote from their article is:-
“Follow your evidence. Track your experience. Do what works — measurably — for you. Flow with your natural inclination, and where your own self-experimentation takes you.”
Wouldn’t it be great if there was a supplement that took care of everything? Sadly there isn’t to my knowledge.
Whilst supplements are not needed to achieve fat loss they can provide a convenient way to consume calories, macro/micro nutrients. Supplements can help address any deficiencies that your Doctor or health care professional may of diagnosed you with (this would be outside our area of expertise).