Amazing extreme fat loss tips from people who lost 100+ pounds

You might have seen those crazy transformations in TV shows when people lost more than 100 pounds. Many times we are trying to lose just a couple of pounds and it is so hard. Imagine losing 100 pounds, it is just insane. We found some great tips from those people that can help you with your diet. Some of these people are trying to do an extreme fat loss diet and that it is nothing compared to those people. In this article, you will find out how extreme diet looks like and what is optimal.

Follow these easy tips and your diet can be much easier.

1. Learn how many calories are actually in the foods you eat, but don’t feel like you need to deprive yourself of your favourites.

2. Instead of setting unrealistic lifestyle goals for yourself, focus on making achievable lifestyle changes.

3.Try to stop drinking your calories, and make sure you increase your water intake.

These people have been through insane transformations. Diet is not easy but you have to stay disciplined even when the motivation is very low.

So, what are the pros and cons of extreme fat loss programmes?

The extreme diets can be classified into low-carbohydrate (high-fat) diets, low-fat (high-carbohydrate) diets, very-low-calorie diets (VLCDs), and other diet modalities used for weight loss.

Low-carbohydrate/high-fat diets

Low-carbohydrate diets have received much attention in recent times. Examples of these diets are Atkins’s diet and Protein Power Lifeplan. These diets are low in carbohydrate (<100 g/day) and mostly fat based (>60%).

The proponents of the low-carbohydrate/high-fat diets give greater importance to the restriction of carbohydrates than to fats. It is well known that high-carbohydrate meals lead to increased blood glucose, insulin, and triglyceride levels and decreased high-density lipoprotein cholesterol (HDL-C). High insulin levels inhibit the serotonin release in the brain, leading to decreased satiety. Marked restriction of carbohydrate promotes ketosis, which indicates fat mobilization. The main benefit of these diets is that it results in lower blood glucose and insulin levels and appetite suppression. This promotes weight loss and decrease in body fat loss and thus to better control of type 2 diabetes, heart disease and hypertension.

In reality, weight loss is due to caloric restriction of approximately 500-1000 kcal. When the unlimited intake of proteins and fats was permitted, the fat intake actually decreased and the protein intake increased only slightly. Thus, the caloric reduction was mainly due to reduction in carbohydrate.

In the early phases of the ketogenic diet, weight loss is mostly due to water loss, whereas there is no difference in protein and fat loss comparing ketogenic and non-ketogenic diets. Low-carbohydrate ketogenic diets have little metabolic advantages for weight reduction, and it is mostly the negative energy balance which drives weight loss.

Side effects of low-carbohydrate/High-fat diets

It has been shown that a high-meat diet which is also low in fruits and vegetables leads to bone loss. Very high protein intake leads to calciuria and affects bones, unless buffered by adequate fruits and vegetable intake. The ketogenic diet may also increase blood uric acid concentrations.

As low-carbohydrate diets have fewer fruits, vegetables, and dietary fibre, this could increase the risk of cancer in the long run. In a recent study, it was shown that very-low-carbohydrate diets (<30%) markedly increase mortality. Their data also suggest that the source of the protein and fat substituted for carbohydrates in the diet is also important and the animal protein is more harmful. Low-carbohydrate/high-fat diets may also promote inflammatory pathways and oxidative stress.

Compliance issues with low-fat diets

As some amount of fat is needed for the palatability of diets, very-low-fat diets are usually less palatable. Long-term compliance can thus be a problem with these diets.

Very-low-calorie diets (VLCDs)

VLCDs provide <800 kcals/day. These diets lead to rapid weight loss. Lean body mass is preserved by providing adequate dietary protein in the form of milk, soy or egg-based powder which is mixed with water and consumed as a liquid. Such diets provide 80 g carbohydrate and 15 g fat/day. Recommended daily allowance (RDA) of essential vitamins and minerals is also ensured. The source of protein may be from lean meat, fish, and poultry. These diets must be supplemented with a multivitamin and 2-3 g/day potassium and adequate fluid intake.

These are examples of extreme fat loss programmes and its disadvantages. Nutrition First will always preach a balance and therefore, the diet should be balanced as much as possible. There has been found a study saying that 500-1000 calorie deficit is sufficient for fat loss, where the macros do not really matter. It does matter if you are a bodybuilder and on personal preferences. Those athletes should have a higher protein intake, moderate carbs, and lower fat, but not too low!

Principle of balanced weight-loss diets

The principle of these diets is that weight loss occurs if a negative energy balance is maintained, and these diets provide a deficit of 500-1000 kcals/day. The goal is to provide a range of food choices and to allow nutritional adequacy and compliance, while slowly but steadily promoting weight loss.

So, always when you start dieting consult it with someone with experience. You always want to do a diet that you can stick to, and really lose fat and not get it back in a few days time. It is the same with the supplements for fat loss. Many times they are useless when incorrect using or low quality. Do not worry to contact us if you have got any questions!