Evidencebasedstrength

If you’ve ever attempted to lose fat before, the first thing you probably do is cut out all of the ‘bad’ foods.

You may be surprised to hear that ‘bad’ foods don’t exist.

I do not think the terminology of ‘good’ or ‘bad’ foods is useful at all, particularly when it comes to individuals who are struggling to lose weight.

Let’s use an example to illustrate:

2 doughnuts (bad food) vs avocado on toast (good food).

2x Iced doughnut -
440kcal
60.4g carbs / 18.2g fat / 7.2g protein

Avocado toast (2 slices) -
432kcal
50.8g carbs / 6.4g protein / 23.8g fat

*Values based on ASDA items, available in UK supermarkets.

If we look at the calorie and macronutrient content, 2 doughnuts vs avocado on toast provide very similar values.

Sure, you could argue that the doughnuts provide less vitamins and minerals, but if the rest of your diet is generally healthy, why does that matter?

If we limit the effects solely to weight loss/body composition, the two items are likely to have a comparable effect on the way you look.

Put simply, you could eat either or and still lose weight, provided you are in a calorie deficit. Weight loss ALWAYS comes down to calories in vs calories out, regardless of what your favourite influencer may tell you.

Now, this post is NOT to tell you to go and swap all of your whole, healthy foods out and eat whatever you want.

However, the point is, you don’t need to cut out your favourite foods to lose weight and I think doing so and being overly restrictive is why the vast majority of peoples diets fail.

If you try and excessively restrict yourself, you will eventually cave and over eat, it is inevitable - and we have data to support this.

Instead of viewing foods as ‘good’ or ‘bad’, try to look at your overall dietary pattern. Is it supporting positive health or negative health outcomes, overall?

Try to consume mostly whole, minimally processed foods, with lots of fruits and vegetables, high quality proteins, starchy carbohydrates and 30g+ fibre each day.

Aim for 80%+ of your foods to be from ‘good’ sources and fill the remainder with foods you like to enjoy.

As a result, you will find it MUCH easier to stick to your diet, won’t feel restricted 24/7 and will be less likely to binge - increasing the likelihood of you losing body fat and sticking to your diet long term.
�Any questions? Send me a DM!📲

Want to get signed up for your first ever powerlifting competition?

It’s simple⬇️

1️⃣Visit - https://www.britishpowerlifting.org/
2️⃣On the menu bar - championships —> upcoming competitions —> scroll down
3️⃣Find a competition(s) in your area —> click the comp link and apply!

If you need any help with getting signed up, drop me a DM!

We are always looking for more powerlifters to add to the EBS team🙏🏻

Have you hit a plateau running online training templates, downloadable AI-apps or writing your own programming?

Here at EBS we offer fully individualised programming and sports nutrition coaching, that adapt to you as an individual.

All of our coaching packages also include video technique analysis, weekly check-ins and 24/7 support from your own personal coach.

If you’re interested in joining the team, send us a direct message!📩

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Apply at: www.evidencebasedstrength.com
Or email: [email protected]

Evidence Based Strength® is a health and fitness company dedicated to helping lifters maximise strength and physique development.

The company was founded in November 2020, by

As the name suggests, we work primarily with lifters who are interested in getting strong.

Our most common client is the intermediate lifter who has hit a wall programming for themselves or running online training programs.

We help these lifters overcome plateaus and develop competitive levels of strength, using our unique training system.

If you’re interested in joining the team, send us a direct message!📩

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www.evidencebasedstrength.com

Have you hit a plateau running online training programs or writing your own training?

Our online coaching packages include fully customised training and nutrition coaching, in addition to daily support and guidance.

If you’re interested in joining the team, send us a direct message!📩

—


www.evidencebasedstrength.com

5 easy weight loss tips you can apply today:

✅Focus on high satiety (filling) foods - protein, fruits and veggies
✅Limit snacking (keep your favorites in the top shelf, at the back)
✅Choose a form of regular exercise you enjoy
✅Limit ‘extras’ - sauces, condiments, oils, etc
✅Replace fizzy drinks for 0 cal versions - e.g. swap coke for pepsi max

Weight loss doesn’t have to be complicated!

Any questions? Comment below!