This guide will help you navigate the challenge of losing weight. There are many different diets claiming to be the most efficient way of dropping fat. Most of them over-complicate things and are hard to maintain. Keeping things simple is the best method.
Below is our SATURO guide to losing fat:
Let us start with clarifying the goal. When you talk about losing weight, you do not want to lose water. Therefore, the fastest way of losing weight, dehydrating yourself, is not a valid strategy. You also do not want to lose muscle mass. You actually want to “lose excess fat in a sustainable way”. This will be our goal.
How do I lose excess fat?
Fat is your bodies energy storage. One kg of fat can be transformed into 7,000 calories when your body requires the calories. To get your body to burn fat you need to consume less energy than your body uses. Then it will use energy stored as glycogen in muscles and then draw on your fat stores.
Consuming less energy than your body needs is called being in a calorie deficit. The larger the deficit, the more fat needs to be burned. But a large calorie deficit is hard to maintain, leaving you hungry and tempted to break the diet. Instead of running a high-calorie deficit you can reach the same result with a low-calorie deficit for a longer time.
We recommend you aim to lose 0,5 kg of fat per week.
- To lose 0,5 kg of fat you need to burn 3,500 calories of fat. This can be achieved in one week with a 500 calorie deficit per day.
- To lose 1 kg of fat you need to burn 7,000 calories of fat. This needs a daily calorie deficit of 1,000 calories over a week.
How many calories should I consume per day?
Your personal calorie need can only be estimated. For a 25-year old it is between 2,000 and 3,000 calories per day. There are two ways to get your calorie needs to keep your weight.
- Use a calorie calculator, like this one, to estimate your calorie need based on your age, gender, height, weight and activity level.
- Write down your current calorie intake over a longer time period with stable body weight. This will give you a very strong indication based on your personal digestion system and activity level.
Once you know your calorie requirement to keep your body weight subtract 500 to set your fat loss target to 0,5 kg per week.
How do I count my calorie intake?
SATURO offers an easy way to count calories. Every drink provides 1 kcal per milliliter. So you can track exactly, how many calories you drink. With SATURO Powder the mixing instructions provide the recipe for a 500 calorie meal.
Most foods in Europe have calories per portion printed on them. This allows you to record a running total of your consumed calories for every day. To track this there are several apps – search for calorie tracker – or a simple spreadsheet will work as well. For home cooked meals and eating out you will have to sum the calories of multiple ingredients together or use an app or search engine to get the average calorie content per portion.
How can I keep a healthy diet?
Consuming a fixed amount of calories is only one part of losing weight. You still have to ensure, that your food contains all the nutrients your body needs. You need to consume a mixed diet of protein, fat, carbohydrates, fibers and all 26 essential vitamins and minerals. Fat is an essential nutrient, you should not avoid. Excess calories are stored in fat, no matter if they are consumed as carbohydrates, proteins or fat.
What should I drink?
Hydration is important for a healthy body. We advise drinking plenty of fluid every day. SATURO Drinks and SATURO Powder mixes already contain water. They still should be accompanied by 2 liters of water every day. Your personal daily suggested dosage depends on your body, weather, activity and fluid content of your meals. Drink lots of water and tea.
Which foods should I avoid?
A calorie-restricted diet allows for all foods you might crave. This makes it easy to adhere to. But some foods consistently make it harder to stick to your calorie limit.
We suggest you avoid sugary foods and drinks. After eating or drinking them you will experience a short energy boost and quickly get hungry again, craving more sugary treats. It is best to avoid this cycle by removing sugary drinks and foods from your diet wherever possible.
For example, 500 ml of coke contains 208 calories. The drink contains little nutritional value, apart from these empty calories from sugar.
Similarly, alcoholic drinks are high in calories (mostly from alcohol). 500 ml of beer contain 210 calories. These drinks quickly add up.
If you enjoy the odd drink, do not feel bad but make sure to add the calories to your daily total.
Fat loss summary:
- Only a diet you can stick to will be successful. Do not exclude foods that are essential for your wellbeing, but count everything you eat and drink towards your daily total.
- Time is key. With a calorie deficit of 500 calories, it will take 10 weeks to lose 5 kg and half a year to lose 13 kg. Stick with it.
- Do not lose sight of the long term trend. Since your daily weight fluctuates by more than 1 kg based on your hydration, time of day, etc. it will take some time to see the trend.
- A healthy diet provides more than just calories. Ensure you get all essential nutrients.
- Track your calorie intake. Without counting calories, you cannot control keeping a stable calorie deficit.
- Avoid empty calories in sugary foods and drinks. Beware of fruit juices, sodas and alcoholic beverages.
- Get a routine. To start is the most difficult part. Avoid stepping in and out of the diet. This just makes it unnecessarily hard. Once you are used to the new, healthy diet, life gets easier.
- It is all about the calories. Keep a 500 calorie deficit for a week to lose 0,5 kg.
Now you know everything to be successful. Good luck and enjoy watching your success!