...Phentermine-RX - Eating Strategies!

THE TRUTH ABOUT FAT LOSS

The most basic scientific fact regarding fat is that 1 pound of body fat equals 3,500 calories. So, to lose 1 pound of fat in a week, you must create a 3,500-calorie deficit -- or about 500 calories a day. Since it may be tough for most people to create that deficit through exercise alone, your best bet is also to decrease the number of calories you consume (e.g., try burning an extra 250 calories via exercise and cutting 250 calories from your diet daily). Also remember that, as you lose fat weight, the number of calories you need to maintain your new weight decreases, so you must manage your caloric intake accordingly.

When it comes to shedding fat, there are complex factors that come into play, including your genes, metabolism, food preferences, physical abilities and mental makeup. What works for one person may not work for everyone -- so experiment with well-researched strategies to find the best formula for you.

But does it matter what kinds of calories you consume? For decades, nutrition scientists have been studying how different foods affect our metabolisms and fat stores. After all those years in the lab, it boils down to this: Fat loss has less to do with the foods you choose than the total number of calories you eat. A calorie is a calorie, it's the total calorie deficit -- not the manipulation of macronutrients -- that matters.

Then why do you hear about people dropping serious pounds on high-protein, low-carb diets? Generally, the diets tend to be low in calories and cause substantial fluid loss, so the scale shows a quick drop in weight. According to a scientific review of popular diets released by the U.S. Department of Agriculture (USDA) earlier this year, however, there's no research to prove their long-term effectiveness. The solid evidence actually says they can be dangerous. Nausea, fatigue, elevated cholesterol and calcium loss have all been reported in individuals following these kinds of popular diets.

Cutting too many calories is another strategy that weight-loss experts warn against. To lose the kind of weight you want to lose -- body fat as opposed to water and muscle -- you need to eat enough to maintain your basic physiological functions. Go too low, and your body perceives it as famine. Consequently, your metabolism slows down, so you actually burn fewer calories.

For healthy fat loss and satiety, top experts recommend consuming a minimum of 1,800 calories per day with a healthy mix of protein (about 22 percent of calories), fat (about 20-30 percent of calories) and carbohydrates (about 50-55 percent of calories). If you eat less than this, you are generally eating a suboptimal diet, devoid of essential nutrients that you can't make up for by popping a multivitamin.