I get asked a lot of
questions on a daily basis so I figured I’d start answering some of the more
common ones here.
Q.
What is the best diet for losing weight?
A.
Obviously nutrition is a vast topic and I’m sorry to say that there is no one size
fits all diet. However, I’m currently finishing up the Precision Nutrition
Level 1 certification and really like the way they try and simplify things.
Below is a link to a nice infographic that outlines a starting point based on
your body type (somatotype). Here are the three main body types as described by
precision nutrition:
Endomorphs - individuals characterized by a larger bone structure with higher amounts of total body mass. Endomorphs are not as efficient at burning off excess calories as other somatotypes. This profile leads to a greater propensity to store energy - both in lean as well as fat compartments. It also leads to a lower carbohydrate tolerance (and need).
Mesomorphs - individuals characterized by a medium sized bone structure and athletic build holding a significant amount of lean mass. This profile leads to a propensity for muscle gain and the maintenance of a low body fat.
Endomorphs - individuals characterized by a larger bone structure with higher amounts of total body mass. Endomorphs are not as efficient at burning off excess calories as other somatotypes. This profile leads to a greater propensity to store energy - both in lean as well as fat compartments. It also leads to a lower carbohydrate tolerance (and need).
Mesomorphs - individuals characterized by a medium sized bone structure and athletic build holding a significant amount of lean mass. This profile leads to a propensity for muscle gain and the maintenance of a low body fat.
Ectomorphs - individuals characterized by smaller bone structures and typically thinner limbs. This profile is linked to a fast metabolic rate and a higher carbohydrate tolerance (and need).
You can see by these basic descriptions that the trend toward a "low carb" diet isn't going to work for everyone and in fact may hinder certain people from performing and feeling their best. Below is the infographic outlining an eating strategy for each somatotype. A couple of things; first, remember that this is just a starting point and that you should adjust your intake from here based on personal results. Second, ignore any supplement or nutrient timing information since we're discussing general eating habits here.
You'll notice that endomorphic types tend to do better on a lower carbohydrate diet, which is popular now, while ectomorphic types actually do better on a higher carb, lower fat type diet more popular a few decades ago. A prime example of why you shouldn't follow the latest "thing" because nothing is truly one size fits all.
Lastly, to reiterate something most have heard plenty by now but worth repeating, try and stay away from highly processed carbs which tend to be full of preservatives and sugars while also being low in nutritional value.
-KO
