The American Journal of Clinical Nutrition strengthened the belief that you have to burn more calories than the amount of calories you consume in order for you to lose weight effectively. The study was performed by a team of researchers who assessed hundreds of overweight people and categorized their diet according to the following:

  • Low fat with higher carbohydrates
  • High fat with lower carbohydrates
  • High protein with foods with low fat content
  • High fat and high protein with low carb content

The plan here was to eliminate about 750 calories per day from the diet of the participants. After about two years, the researchers measured the subjects in terms of their fat mass, lean mass, and weight. The study was able to pinpoint that those participants who lost the most weight were those who stayed true to the reduced calorie strategy. This means that no matter what their diet was, it didn’t matter because in the end, all that mattered was the decrease in calorie consumption.

There is a formula to balanced. Our friends from provided us with a chart.
There is a formula to balanced. Our friends from provided us with a chart.

Low Protein and More Calories

Another study from the Pennington Biomedical Research Center had similar results as the previously mentioned research. Here, it also stated that people who ate more calories, but stayed away from protein were more likely to gain weight. Extra calories were the main reason for the weight gain, but the low protein resulted to fat increase and lost muscle mass.

Number of Meals Per Day

Aside from eating fewer calories to lose weight, it is also important to know how frequent you should eat meals. Experts believe that the most significant meal of the day is still breakfast, so you should not skip it. Breakfast helps you burn fat, while having at least five meals every day can prevent slow metabolic rate.

Based on observational studies, those who choose to skip breakfast are those who tend to become obese. However, you should not think that eating breakfast can help you lose weight. The truth here is that it is associated with the prevention of obesity. Still, if you are trying to lose weight, you should definitely have breakfast every day; otherwise you could easily opt for a doughnut or other fatty foods when you go hungry. You could even have a big meal during lunchtime because skipping breakfast can result to getting hungry faster.

There are experts who are against calorie counting. According to the International Food Information Council, only nine percent of Americans have the ability to measure their calorie consumption. While eating healthy and exercising still remains to be the best at losing weight, it always pays to know the amount of calories you consume to stop weight gain.