The five most important nutrition lessons you need to know if you are looking to lose weight

The five most important nutrition lessons you need to know if you are looking to lose weight

If we look for changes in our body composition, it is not only valid with that of "I already eat healthy", "I already eat five meals a day" or "I already avoid these foods that make you fat."

This is not enough and even things like the five meals are practically irrelevant in most cases. In this article we explain five nutrition lessons that you should know to lose fat or weight.

1. Calories matter

As we said, it is not enough to eat what we consider good.

We do not doubt that you follow a diet rich in fruits, vegetables, quality proteins and healthy fats but when looking for a loss of fat and weight, calories matter.

This way you must know your maintenance calories (basal metabolism multiplied by an activity factor) and apply a deficit of between 15% and 20% approximately.

2. Correctly distributes the three macronutrients

The five most important nutrition lessons you need to know if you are looking to lose weight

Once we know the importance of applying the first lesson regarding calories, it is important to correctly distribute these in the three macronutrients: proteins, fats and carbohydrates.

At this point it is important to remember that all the advice we give here requires a daily tracking of the food we eat and its more or less exact amounts.

If we want to lose fat, the ideal is to start by setting the total daily grams of protein, which can range between 2 and 2.5 grams per kilo of weight, although in specific contexts and protocols it can increase up to 3 grams. If you are overweight or obese, do these calculations based on your fat-free mass, not your total body weight.

Second, we must fix fats, which can generally range between 0.7 and 1.5, although in low-carb or keto protocols they can exceed this higher margin to the detriment of carbohydrates.

Finally, the remaining calories are allocated to carbohydrates, taking into account that each gram of protein and carbohydrates contributes 4 kcal. per gram and each gram of fat, 9.

3. Don't forget about micronutrients

The five most important nutrition lessons you need to know if you are looking to lose weight

Once the two previous lessons have been completed and internalized, we cannot ignore the fact that eating is not a means to an end such as losing fat, you have to think long-term and in health, and for this the body needs micronutrients to function well, which includes vitamins, minerals or fiber.

That said, it is important that you consume fruits and vegetables daily or at least if you do not consume much of one of the two, that the other is so highly varied that it compensates the lower intake of the other. A good recommendation is to try to consume as many different colors as possible when choosing fruits and vegetables. The color of the food says a lot about the color and appearance it will have on the outside.

Notice that we are not talking about multivitamins, but about fruits and vegetables.

4. Don't give more importance to timing than to the other three factors

Timing is the time of day when we ingest the nutrients. It is important? Yes, but not as much as meeting calories, macro and micronutrients.

An example of timing is if we eat more meals a day or less, or if we take more carbohydrates at breakfast or dinner or even if we eat the protein shake (in case we want to take it) when we leave the gym. The decisions we make in these cases shape the timing.

Drinking a protein shake after training is no more important than getting your daily protein count.

5. When you handle all of the above perfectly, think about supplements

The last lesson. Supplements can put the icing on the cake depending on the context. There are no mandatory supplements unless you are vegetarian and vegan or have any condition that requires them.

There are supplements of all kinds: for general health, for performance, to help us meet nutritional requirements (proteins, carbohydrates ...), for fat loss ...

But remember, the nutritional supplement industry is governed by the same laws as any other type of industry: supply and demand. These laws make a wide range of supplements of all kinds available to the customer that do not always meet the buyer's expectations.

Keep the above in mind when buying any supplement. Your expectations of him may never be met or you may even be buying something that has no evidence in humans or that only exists in sick people or very specific population groups. Of course, a supplement will never ignore the fact that the rest of the diet must comply with all of the above.

Images | Pixabay, Unsplash, iStock
Source : vitonica
The five most important nutrition lessons you need to know if you are looking to lose weight The five most important nutrition lessons you need to know if you are looking to lose weight Reviewed by TalafarPlus on November 09, 2020 Rating: 5


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