What is the most important thing in constructing a diet? There are people for whom the answer to this question is simple because they have a theoretical background and, in addition, many practical experiences that are transforming into results. However, a person who is just getting into the nutrition world is thrown into the vortex of various, often contradictory messages. Eat fat, eat carbohydrates, big breakfast, small breakfast. Often the result is only dizziness and skipping from diet to diet, bringing me poor results. This article aims to show what is most important in an effective reduction diet.
1. Caloricity – energy balance
The food we eat gives us the energy we measure in kilocalories. The amount of energy supplied is absolutely the most important factor regulating changes in our figure. This is not only the result from dietetics, but from physics itself, specifically from the first law of Newton’s thermodynamics. This is one of the most important laws controlling the entire universe. In simple terms, this principle says that the sum of energy that is delivered to the body must equal the sum of the energy spent. In the case of the human body it means that the loss of body fat it will be possible only if we provide less calories than we burn. Of course, this is a generalization, and the topic itself is much more complex. Our energy expenditure is never static and can change under various, variable conditions.
However, it is an undeniable fact that the calorific value of a diet is the most important mechanism for changes in body composition. It does not matter if you eat 5 meals a day, if all meals are made from the highest quality products or if you drink water from mountain streams mixed by Shaolin monks – the fact is that if you eat excess calories, you will not lose weight.
2. Distribution of macronutrients
The second most important thing is the complete distribution of macronutrients in the diet. Of course, it’s about protein, carbohydrates and fats (BWT). This point is in the second place, because each of these three has a different impact on the functioning of our body. The right proportion of BWT is important for changes in body composition. It is possible to have a caloric deficiency diet that causes weight loss, but inappropriate distribution of macronutrients leads mainly to loss of muscle tissue, not fat tissue – which gives me poor results. The most important is the proper intake of protein, because it regulates anabolic processes, at the same time speeding up metabolism and caring for adequate saturation. The proportion of carbohydrates and fats in the diet is a contentious issue, really dependent on individual human characteristics. In order to determine the proper distribution of macronutrients in the diet, it is best to go to a specialist.
In the third place there are micronutrients, that is, adequate supply of vitamins and minerals, which basically boils down to the quality of products in the diet. If you do not control the supply of calories and macronutrients, it makes no sense to spend extra money on organic food in the hope that we will provide some more selected minerals. Of course, this ranking of priorities is particularly oriented to those who want to change the silhouette composition. You can lose weight even by eating crisps every day, but this choice can have serious health consequences. It should be noted that the third place does not mean that this element is invalid. On the contrary, he ended up on the podium!
4. Time and distribution of meals during the day
The fourth, most important rule indicates when and in what proportions we eat meals. Once we’ve established the calorific value, we’ve chosen macronutrients and we eat healthy products, it’s worth taking care of when we eat them. It is only now to consider whether carbohydrates should be eaten in the morning, or maybe in the evening, and how much after training. Should we eat 3 or 5 meals? These are, in a sense, secondary issues, because to see if we eat a portion of protein during an anabolic window is pointless if we do not eat enough protein throughout the day.
The last place is taking supplements. This is the least important of all these factors, although it still has an impact on the results. Some even say that supplements add only 5% to our efforts – there are even those who say it is 1%. These are perhaps slightly underestimated numbers, considering that creatine alone can increase strength by 5-15%. It is only when someone takes care of a proper diet that he should consider taking supplements. Otherwise, he will not join the group of people who have undergone an amazing transformation.