TRAINER JOES BLOG
What’s the best eating strategy for fat loss? This is the question on the mind of those who are ready and motivated to transform their physique. Let's examine the two most popular strategies!
While I have very strong options on this subject, having had used both of them in my past. I am a firm believer that you must experience what the person you are trying to help is going through. So, let me present you with the Trainer Joe approved facts about these strategies. If this does not interest you, no worries skip to the bottom and check out this weeks recipe.
Intermittent Fasting: this eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.
Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.
Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.
From my Personal Experience: It did not produce as much muscle as I would have liked, I was always sore and my workouts really weren't up to my standards. I used this strategy in my mid 20's and quickly retired it. Conversely, I have seen clients who's goals were not muscle gaining per-say and nor were their goals performance based and they did very well on this strategy.
Six Small Meals: this eating strategy, of breaking the traditional 3 square meals into 6 (I sometimes get 8) smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. Adding Fats only from high Omega sources this is a good way to promote over all health.
Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with the proper exercise plan, muscle is maintained or increased. There are even some studies that suggest this may play a role in speeding up someones metabolism short an d long term.
Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods. It can be a cumbersome task but a good organizational strategy is key. Also, meal prep days are a great head start!
The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gotten very good results. Both methods irrefutably work.
But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…
1. Meal Timing: When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall garbage intake, which is key to weight loss, and explains why both plans produce results.
2. Meal Content: The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.
Intermittent Fasting does not consider the content of your meals during eating periods.
3. Meal Size: The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.
Intermittent Fasting does not consider the size of your meals during eating periods.
So What’s the BEST Eating Strategy for FAST Results?
When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you.
It is important that you take into consideration your blood type (the first question we ask is your blood type), your body type (that's easy to figure out) and personal goals ( you do have them, correct?) when considering any fitness plan. I have seen people work super hard in the wrong direction and get no results while others seem to have the magic formula. It's all about learning your body and doing your best to keep it healthy. I am always here to help you, in any capacity I can. You DO NOT need to make an appointment to ask me fitness question. This is my passion and I love seeing people succeed, this is my motivation, I am always available to those as passionate as I.
what is the best strategy for fat loss
what is the best strategy for fat loss
TRAINER JOES BLOG
About Trainer Joe
Trainer Joe is a 23 year experienced fitness and mindset expert. Joe has been considered top of his field in the fitness industry because of his amazing resume and extensive knowledge of how the human body responds to exercise stimulation. A ground breaking self help presenter, Joe can appeal to the logical, emotional, and scientific aspects of any mind, regardless of the students background or knowledge base.