Tip The Two Keys to Permanent Fat Loss Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Diet & Fat LossEating Tip The Two Keys to Permanent Fat Loss What' s the best diet for losing fat Answer Any eating plan that contains BOTH of the elements discussed here by Dr Jade Teta February 3, 2019April 27, 2022 Tags Diet Strategy, Losing Fat, Nutrition & Supplements, Tips Definitely the Deficit There are several different ways you can approach fat loss when it comes to food: Eat whatever you like, just eat less of it and achieve a calorie deficit that way. Eat larger amounts of very satiating (filling) low-calorie foods and achieve a calorie deficit that way. Eat many small frequent meals spread over the course of the day and achieve a calorie deficit that way. Eat fewer larger meals and achieve a calorie deficit that way. Cut out a major macronutrient like fat or carbohydrates and achieve a calorie deficit that way. Spend a large portion of your day or week avoiding food (I.e. fasting) and achieve a calorie deficit that way. Do you spot a theme here? Basically, if a diet works it's working because it's helping you achieve a calorie deficit – consuming a below-maintenance number of calories – whether you're aware of it or not. If a diet isn't working, it's because it is NOT aiding you in creating that deficit over the long term. In fact, all of the approaches mentioned above can, in susceptible individuals, result in calorie excess leading to no results or even weight gain. You can fast for half the day and still consume too many calories in your feeding window. You can cut out all carbs and still consume too many calories from fats. You get the idea. We all know how this works. It's about sustainability. Does the approach you choose lead to effortless, consistent calorie reduction, or a brief deficit followed by surplus intake? So what's behind the ability to effortlessly create a calorie deficit? It's the hormonal effects of food: how your meals control hunger, energy, and cravings. I'm not talking about insulin and sex hormones as much as I'm referring to hunger hormones, brain chemistry, and stress hormones. To lose fat and keep it off requires two things: A calorie deficit And... Ongoing suppression of hunger and cravings (i.e. hormonal metabolic balance). The approach you choose needs to achieve both. And that's going to depend on your unique physiology, psychology, and personal preferences. For you it may be. For most it may be. You can't say for sure which is more important to the individual in front of you. To do so illustrates both ignorance (not realizing there may be things we don't know or yet understand) and arrogance (being absolutely convinced we are correct and therefore are less likely to even consider that we may not know.) One example is the overly fat person. I would rather see him include Oreos in his diet and remain in calorie deficit than eat boatloads of blueberries and stay in calorie excess. That being said, my clinical experience says that, more often than not (for most but not all) a focus on quality over quantity is the best approach. Quality foods typically better suppress hunger and cravings. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Eating Tip A Scary Effect of Too Much Protein And no, it's got nothing to do with stupid stuff like your kidneys failing or calcium leaching out of your bones. Nutrition & Supplements TC Luoma May 2 Eating Tip Eat More Steak Chicken Skin and Bacon New research shows that medicine has been wrong about fat intake and lifespan. Check this out. Diet Strategy, Dietary Myth Busting, Feeding the Ideal Body, Nutrition & Supplements, Tips TC Luoma September 21 Supplements Take This at Night to Reduce Stress Lower Cortisol One supplement can help you reduce stress and control excess cortisol. Here's how much to take and when to take it. Living Better, Nutrition & Supplements TC Luoma December 3 Diet & Fat Loss Tip Fat Loss and Muscle Retention Do you have to lose some muscle to lose fat? Not really. Here are some calorie guidelines to get you started. Diet Strategy, Losing Fat, Nutrition & Supplements, Tips Paul Carter February 28