How to lose fat and not muscle – Episode 4: choose your Meal Timing and fix your Diet Structure.


This is episode 4 of my personal take, experiences
and advice on the question that I am asked, almost every day. How do I lose weight? What
did you do to lose weight? In episode 1 we talked about creating a caloric
deficit by counting calories for example by using the MyFitnesPal application. Then we
discussed the necessity to think about steps to take or changes to make on how to keep
the new lifestyle of getting in less calories and staying lean sustainable. After all, if
you continue to eat the same calorie dense, highly processed foods as before, and you
have to take in less calories, that only means you will be taking in a lot less food, probably
not getting in enough micronutrients for your health and/or not enough volume to manage
your hunger. The first of these steps or changes we discussed
was developing new and healthier habits. The second step was starting to eat more protein.
Step 3 was to learn about Flexible Dieting. Step 4 is all about Meal Timing and fixing
your Diet Structure. Hello everybody,
This is dr.Fox from the Fox’s Power Basement. Please, like and subscribe. We already talked about meal timing in regards
to optimizing muscle building in a previous video, that I will link below. There we explained that for body composition
meal timing does play a more important role than for health, especially the peri-workout
nutrition. For weight loss, and for health reasons in
general, meal timing does not matter a lot, as long as your energy balance is in check,
you get in a minimum of all 3 macronutrients, and a lot of micronutrients by eating as many
unprocessed, whole foods as possible. If you manage this for example in one single meal
or in 7, for health that is completely fine. As explained in the previous episode, in flexible
dieting calories matter most, so how much you eat is more important than what you eat.
You can tailor your food choices, meal timing and diet structure to your lifestyle and goals.
For health, consider having 80 to 90% unprocessed, whole foods and 10 to 20% “less healthy”,
“junk”, processed foods. For fat loss, meal timing does not really
matter, as long as your energy balance is negative, in other words you follow a hypo-caloric
diet. The diet may be flexible, nevertheless it
is very recommendable that you choose a fixed diet structure, that suits your lifestyle,
because that makes it much easier to adhere to and be consistent.
You have to decide first how many meals you want to eat in a day. Then divide the calories
and macros in a fixed diet structure over each day. That will give you a lot of flexibility,
while making it easy to stick to your plan. For example, if for fat loss, you calculated
that you can consume daily 2000 calories, you can reserve 500calories for breakfast,
800cal for lunch and 700cal for dinner. This way you can make different food choices for each meal every day, and still stick to your plan.
Some groups, that prefer what is called intermittent fasting, skip breakfast completely, and only
eat for example 2 bigger meals later in the day.
Studies have repeatedly shown that as long as calories remain the same when two groups
eat different meal frequencies, there is no change in calories burned. Skipping breakfast
is completely fine. It is a false myth that breakfast is the most important meal. On the
other hand, eating 6 meals a day “to keep metabolism up” is complete non-sense as
well. Metabolism does not slow down when you eat only 1 or 2 meals a day.
If you like breakfast, eat it. If you want to skip it and save more calories for later
in the day, nothing bad is going to happen. Your fixed diet structure should be based
on personal preference, and what you can stick to in the long term.
Again, as long as you’re managing your energy and macronutrient balances properly, meal
timing and frequency aren’t going to help or hinder your results.
You can eat 2 or 7 meals per day. You can eat a huge breakfast or skip it and start
eating at lunch. You can eat carbs whenever you like. The “don’t have carbs after
6pm or whatever”-advice has to be considered as broscience, since it is not detrimental
to your body composition at all. We will talk about that in another episode.
Personally, I have 5 meals a day when I’m maintaining or on a lean bulk. That is small
breakfast, lunch, a 4-5pm snack, dinner and a casein shake pre-bed.
When I want to lose fat, I start cutting for a few weeks, keeping the same meal frequency,
but minimizing my breakfast to a protein shake, then lunch, minimizing the 4-5pm snack to
a protein bar, then dinner and a casein shake pre-bed. As you can see, only 2 big meals,
and 3 “protein only meals”. In conclusion, calculate how many calories
you should be eating to lose fat, and divide these over the fixed diet structure that matches
your lifestyle and preferences, not forgetting to eat more protein and 80 to 90% whole, unprocessed
foods. I realize I keep on repeating the same stuff, but that’s only to stress how important all these steps are in reaching your fat loss goals. I hope you enjoyed this video. Please, like and subscribe.

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