Intermittent Fasting is not a diet. It's a LIFESTYLE. Diets all have the same things…
Now you can argue that the diet is at fault, or you can argue that the person is at fault. Doesn’t matter. The statistic is still there. The long-term success of people’s fat loss efforts is absolutely horrendous.
I personally would argue that similarly to the business statistic – 90% of businesses fail, it’s because most people (as in, more than 50%) try to do something stupid like set up a sports bar with high overheads, therefore of course it fails.
But 95% is pretty damn high. I’m not convinced that 95% of the dieting population is attempting something ridiculous. Maybe 60%, 70% or even 80%. But 95%? I’m not sure about that.
They’re more likely attempting something that does genuinely work for a while, but was always doomed to fail eventually, because it’s not fitting in with the real world and/or their overall lifestyle.
The Problem With Zero Carb
Zero carb is an excellent temporary strategy for those who are obese and are in urgent need of weight loss. If your health is in danger, for heaven’s sake cut out the carbs.
But for the man who wants to get rid of his Dad Bod forever, and then successfully maintain a lean, 15% body fat physique year-round, with minimal hassle?
Cutting out the entire macronutrient leads to too much suffering, and when there’s too much suffering, you’re setting a countdown until the day you start regaining the weight again. There’s only so much pain someone can take.
The reality is that when you’re obese, your body simply doesn’t need carbs for energy. You’ve got hundreds of thousands of calories-worth of the stuff clinging to your body.
But what about when you’re leaner, you’ve been in a calorie deficit for several months, and continuing to train hard in the weight room?
Ah, see, now things start to change. Here are the problems:
- Zero carb damages your recovery from lifting sessions
- Zero carb adds to the stress of a diet, which accumulates over the months
- Zero carb is terrible for your sleep when you’re getting leaner
- Zero carb puts serious restrictions on your social life (and if you eat loads of carbs whenever you go out, I’m sorry, but you’re not doing Keto or Carnivore. You’re doing some weird variation of carb-cycling.)
Contrast this to an eating system that doesn’t put restrictions on your macros per se, but rather is operating on core biological principles and with the goal of appetite suppression, and now you’ve got something far more sustainable long-term.
You can have carbs in and around training (in fact, you should), you have some flexibility with your family life, social life, entertaining clients and having meals out.
All of this leads to a better fitness lifestyle, which is what makes it sustainable and ensure that you can’t fail like the other 95%.
The Problem With High Fat
Again, I am a fan of high fat and low carb for the man who is obese, and his number one urgent priority is to lose a ton of weight fast, purely for health reasons.
This is a good strategy for that scenario.
But again, for the man who is no longer obese, does insisting on eating 50, 60 or 70%(!) of your calories from fat make any sense?
I’ll answer; no! It does NOT!
Fat is LESS satiating per calorie than just about anything else.
Protein is more satiating per calorie.
High fiber carbs are more satiating per calorie (again, you’ve got to differentiate between an apple and a donut or a cookie).
- Refusal of Keto/Carnivore followers to distinguish between the different types of carbs, and;
- Insistence upon eating ridiculous amounts of fat, claiming that it’s ‘more satiating than everything else’
Should set off a few alarm bells in your head.
Rather than them acknowledge the fact that apples, potatoes and rice are all very satiating per calorie, they’d rather scream “No but they’re still carbz mayne, and all carbz is bad!” as if a sweet potato is the exact same thing as a slice of cake.
Same thing with insisting on eating loads of almonds, cheese or avocado – they’re just not offering you as much satiation per calorie as chicken breast, sirloin steak, or lean beef. It doesn’t take a genius to point this out.
By the way, I love almonds, avocados etc., but my point is that it’s no good eating tons of these things and putting a limit on your protein at 30% of your calories (if you’re eating 70% fat).
For me, 30% is only 145-165 grams of protein in a calorie deficit. I would be much better off (and I AM!) following what I outline in my Intermittent Fasting system, and eating ~180-200+ grams of protein per day.
More satiation. More calorie burn via TEF (Thermic Effect of Food). More muscle retention.
The main take-away from this article can be summarised thusly:
If you want to undo your Dad Bod and live the rest of your life at a healthy 15% body fat without ever rebounding, you’re better off focusing on an eating system with minimal rules and restrictions, which specialises in appetite reduction, and fitting in with your overall lifestyle.
You can get tailored meal plans to see exactly how this system looks for you and your needs right here.
Now if you’re ready to completely transform your health, get down to a muscular 15% body fat, and look better than 95%+ of men in your age group, then check out my coaching options.
You get coaching calls, meal plans, training programs and complete accountability via Whatsapp. It’s almost your guaranteed path towards a lean 15% body fat (or lower, if you wish to go further with it).