I am so over seeing “Eat this to burn fat” or “These foods fire up your metabolism” when the science simply does not support those claims. There is no such thing as a food that makes you lose weight, a food that burns fat, or a food that will help with weight loss in any way even remotely resembling this.
In reality, the one and only thing capable of actually making weight loss occur is a caloric deficit, which is the state a person is in when they are eating less calories than they burn (or burning more calories than they’re eating… just different ways of saying the same thing). When this happens, your body will seek out an alternative fuel source to burn instead.
That fuel source? Your stored body fat.
Instead, today I want to share with you the three “things” you should be eating to make your fat loss more successful:
1. Protein See, protein isn’t a food. It’s just a macronutrient that many foods contain. And it is, by far, the second most important “thing” within the diet of a person who wants to lose weight (calories are always #1). Why? Because…
Protein plays a crucial role in controlling hunger (it’s the most filling macronutrient of them all).
Protein preserves muscle while losing fat (thus helping to ensure the majority of the “weight” you lose is body fat rather than muscle mass).
Protein is the macronutrient with the highest thermic effect (which means your body will burn more calories during the digestion of protein than it will digesting carbs or fat).
2. Fiber Similar to protein, fiber is another nutrient playing a key role in controlling hunger. It actually does so in two different ways.
The first is simply that fiber is just a filling nutrient. This is why despite being quite low in calories, eating a nice-sized serving of vegetables will often produce a greater physical feeling of fullness in a person’s stomach than a low fiber meal that contained significantly more calories.
The second hunger-controlling benefit of fiber is that it helps with controlling our blood sugar levels. When those levels spike and then crash (as they often do when we consume what can best be described as an “empty calorie” meal… such as a meal that is high in sugar and low in everything else), we get hungry. Fiber just so happens to be one of the main nutrients that helps to slow the digestion of the foods we eat, thus preventing large spikes and equally large crashes, thus minimizing the hunger signal this kind of thing can cause.
To get these benefits, a good starting point is to aim for somewhere between 10-17 grams of fiber for every 1000 calories you eat per day.
3. Foods You Actually Enjoy Eating You may not want to live off of chicken, fish, sweet potatoes, oats, and lots of green veggies but these are what maximize your calorie intake by helping keep you fuller longer, properly fuel your workouts, and provide you with a balanced nutrition day. But you may not want to eat these 7 days a week. Try to add in “treats” sparingly or clean up the foods you do enjoy like pizza & burgers by making them for yourself at home. When you can control the ingredients and calories for that matter.
I hope these tips are helpful! If you feel like you need a fresh start to your nutrition, download my 5 day detox nutrition plan via the link here to get moving in the right direction: https://goo.gl/8OpudP