The Top 3 Insights From My 1 Year Transformation

1. All diets work if they generate a kcal deficit.

So do whatever feels comfortable, paleo, vegan, IIFYM, intermittent fasting, low carb, high sodium, no caffeine, high aspartame, only gluten & eggs... doesn´t matter at all (unless you have a relevant allergy - than don´t eat whatever is hurting your body).

Why? Because if you eat less than you need to maintain your weight you will loose weight. That is it. The amount of energy you need within 24h to maintain your weight is called TDEE (Total daily energy expenditure). If you eat less than that you will loose weight.

• If you eat 3500kcal less per week you will lose approximately 1 lbs/0.5kg per week.

• If you eat 7000kcal less per week you will lose approximately 2.2 lbs/1kg per week.

Most of it will be fat, but some muscle loss is normal. You can minimize muscle loss with a. lifting weights and b. eating enough protein:

• a. Lifting weights is fun, minimizes muscle loss and there is no way around playing with barbells if you want to look good naked.

• b. There is an endless debate around the topic: how much protein do you need? For normal dieting moderate protein is probably enough, but if you do something aggressive like PSMF/RFL (huge caloric deficits, fasting and only eating protein) you probably need to eat a lot of protein (1.5g/lb; 3g/kg).

2. Track everything you eat.

I use an app called myfitnesspal for it, I have tried other apps but this one is by far the best. Track everything you eat, if you don´t you will not understand what is happening to your body and why. It is the only way to manipulate the most important variable = "kcal" accurately. Knowing how much your calorie intake is and your deficit needs to be is crucial. Trust me on this. At first it might annoy you, but I have been tracking food for a very long time. Once it becomes an habit you won´t notice it anymore.

3. Messing up your diet is normal and not a big deal.

Daily calorie intake is not really important, weekly averages are. So if you messed up on Saturday and went overboard with your calories you can make up for it the following days, but you don´t really need to. You may haven´t lost as much weight as you could have or you might even gained some fat back. But that is not really bad. Maybe you needed a little break, maybe you feel better now, maybe you feel terrible about it, but it doesn´t matter. So what? Maybe you need to diet a few days longer to reach your goal, but in the grande scheme of things messing up your diet is nothing. The only thing you shouldn´t do is quitting the diet altogether. That is the only way you won´t reach your goal. As long as you hop back on the wagon you will get where you want to go. It is only a matter of time to reach the body you want. It is not a question if you will reach it at all. You will get there as long as you keep on going. So never quit, keep pushing and enjoy the grind. It is worth it.

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