I Would avoid keto, just a piece of advice.
I’ll sum up dieting as best as I Can here.
When you diet, you want to begin by eating under your maintenance calories. Maintenance calories are how many calories you need to eat to stay the same weight. There are calculators online to give you a good idea, but everyone is different. Lets say for examples sake my maintenance calories are 2800. So I start my cut at 2400 calories per day. Now for our macros (how we devide our calories).
All calories are either protein, carbs, or fat. 1g of protein and carbs is 4 calories, 1g fat is 9 calories. Some people do better on high carb low fat, some on higher fat low carb. I’m a high carb low fat guy. You want 1-1.3 grams of protein per LB of body weight. Since I’m a low fat high carb guy, we will keep fat at 1/3 of bodyweight in lb. I am 200lb, so we will stick with 60g fat (not exact I know, but i like em low to lose fat) So my macros will be 225g protein (1.1g per lb ish), 60g fat, and the rest carbs. this leaves me with about 1000 for carbs, so 250g. this is an example not exactly how I Do things but very similar, and a good example of a high carb low fat approach*
So now that I have my calories 2440 and my macros,
Protein 225g// carbs 250g// fats 60g
Now I eat from the following foods ONLY to ensure that I eat only clean food, and that will help me with body composition!
protein: chicken, fish, extra lean ground beef, protein powder, egg whites
carbs: brown rice, steel cut oats, white bagels(post workout only)
fats: incidental fats from meats and carbs, olive oil, fish oils, avocado
Now I make a diet from these foods and eat the same thing every day to ensure I diet properly.
Now we have our eating down, but eating 2400 cals a day forever will not ensure weight loss. we need a workout program and a cardio program, and we need to learn how to keep adjusting our calories for the future as we lose weight!
You may use whatever kind of workout you want, just use one that is pre made and well spoken for, such as 5x5, or something similar. You want one that focus’s on main lifts (Dead lifts, squats, bench press), and still has some isolation exercises thrown in!
So lets assume our example guy has the above diet i posted and a good workout routine that has him in the gym Monday through Friday with weekends off.
We’re going to start with 30 minutes of speed walking every morning before breakfast, and 20 minutes of maximum incline high speed WALKING on the treadmill after each workout!
So so far we are following the diet, doing our cardio every morning and post workout, and working out 5 times a week! We should start losing fat from this!
Lets say after two weeks we have lost 3.5-6 LB, great start!
But as we lose weight, our maintenance cals that we talked about at the start actually go down, since we weigh less. This means we are in LESS of a defecit! So as we lose fat we start to stall out (Stop losing weight) and We need to further adjust things!
There are a lot of “cards” you can play when weight loss slows. Some examples of these “Cards” are: Increasing cardio, decreasing calories, eliminating all sugars and breads and dairies, adding more workout sessions, taking shorter rests between sets during workout, adding HIIT sessions, ETC.
Each time your weight loss starts to stall, you play another card or two. Our example guy may increase his morning cardio to 45 even 60 minutes, or increase his post workout cardio to 30 minutes. He may lower his calories by 200 (by removing 50g carbs), or he may add HIIT (high intensity interval sessions) once to twice a week!
HIIT is a great form of cardio, just give it a quick google search and learn about it! It’s the most effective fat burning tool you have, but don’t overdo it because it takes a lot of recovery to recover from HIIT.
The reason we don’t start out with super low calories and tons of cardio is no matter how low your calories are or how much cardio you do, your body will adapt and fat loss will slow unless you further drop your cals and further increase cardio*
So, we keep the cals JUST low enough and do JUST enough cardio that we can lose about 1-2 lb of fat a week on average, that way we can keep dropping the calories and adding more cardio when we need without getting SUPER low cals and doing like 4 hours of cardio a day!
This guide has been an example guide of dieting for a 200lb male who prefers high carb low fat. Everyone is different, DO NOT copy this guide. I intended you to see and undertstand the process behind fat loss, and why we do not just drop our cals super low and add tons of cardio.
You really need to make sure you do things slow and steady, and don’t burn yourself out! IF you have any specific questions, reply to my post or tag me in a post and Ill happily help you!
IF you would like help with your calories and macros or a cardio plan, let me know and I will help make you one and check in with you daily to keep the weight loss happening! I hope I can help you reach your goals!
NOTE: I am not a professional trainer, but I do have some good knowledge and can lead you in the correct direction!
NOTE2: I wrote this post quickly and did not design an “ideal” diet plan. I went over a very basic progressive plan so a beginner could get an idea of how to progress dieting and the thought process behind it! I hope it helps!