The Diet Rules: “Fat Burning” Foods
1. Healthy Foods
Eating more of these foods, when combined with a calorie restrictive diet and exercise, helps to burn all types of fat.
- Oily fish
- Vegan soups
- Beans and lentils
- Whey protein
- Oats – especially good for breakfast
- Cottage cheese
- Lean meat
Try to include these foods in your diet and you experience improved health and faster weight loss. For more advice on food read the section about healthy foods choices. It is not just healthy food though, you still have to control how much you eat (i.e., Calories).
2. Junk Food, Sugar and Fat
To lose fat you have to throw out the junk food. You are what you eat, so don’t eat junk. Do not keep junk food like cookies, chips, sweets and other similar products in your house.
Junk food and addiction to sugar is considered to be the greatest cause of weight gain today. If you do not have these bad foods lying around, you will not think about them and after sometime, you will break the bad eating habits.
Most weight loss plans provide excellent nutrition advice and motivational tips to help you keep your healthy diet on track and this is essential for losing weight. But, why is junk food so good at increasing fat ?
Mostly it is due to the high sugar content of junk food. Most junk food consists of refined carbohydrate and sugar, which when eaten quickly raise blood sugar levels, leading to reduction in fat burning and increase in appetite.
3. Eat Low GI Carbohydrates
Many people who ask us how to lose fat think that all carbs are bad, based on what they have read elsewhere. However, consumption of carbohydrate is essential for losing fat, but there are good carbohydrate and bad carbohydrate.
Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits (yes, biscuits cause weight gain) should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat, which is the opposite of how to lose fat!
“Good carbs”, such as fresh fruits and vegetables, should be eaten instead.
Slow release carbohydrates are also beneficial, such as oats, brown rice, some pulses and sweet potato. A diet that takes most of its carbohydrate from fruits and vegetables, as opposed to refined flours, is healthier.
Our Low GI Diet Plan – ebook!
Our Low GI Diet eBook teaches how the glycemic index can help you to lose weight. Ideally granary or wholemeal bread should be eaten instead of white bread, and biscuits / cookies and cakes should be avoided.
Consuming too much carbohydrate can bump up your insulin level, which can slow down your metabolism (insulin stops the body breaking fat down), and this is why too much sugar causes fat.
Your body cannot metabolize too much carbohydrate at once because the body does not need so much energy at once.
The excess sugar from the carbohydrates will just turn into fat.
For a more complete explanation of this process read our page, What Is Fat? Much research has shown that adopting the Atkins Nutritional Approach, i.e. a high fat/protein diet, is the way ahead to lose weight fast.
Avoiding carbohydrate increases the fat burning metabolism (lipolysis), which helps to reduce fat, which is a key element to your diet plan.
Combining your meals with a good mixture of protein, carbohydrates and vegetables is a good way to lose some fat. Your source of protein should be in the size of a deck of cards; the carbohydrates in the size of your palm and the major bulk of your meals should come from vegetables, ideally low GI vegetables.
4. Don’t Crash Diet
It is important that you avoid gimmicks and pills when try to lose weight. You need to make a lifestyle change and carry on eating a healthy diet and exercise after you lose weight.
Systems such as the Lemonade Cleanse / Maple Syrup Diet may aid fast weight loss initially but in the long-term there is a much greater risk of putting the weight back on again. Slow and steady is best.
5. Stop Comfort Eating
Try not to have late night snacks – this is often one of the quickest way to lose fat! The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired.
This results in high sugar levels in the blood stream and because no energy is being spent after the excess sugar turns into fat very quickly. You can reduce you hunger and food cravings by following a low glycemic diet.
Losing weight requires a strict diet so avoiding hunger is essential. Late night snacking is often emotional eating and not eating to nourish.
6. Drink Less Alcohol
For men especially, alcohol can be a huge problem and cutting down on beer is another quick way to lose fat. Excess alcohol consumption can really give you a “beer gut”. Have you seen people who are slim all over but have a beer gut sticking out? That is the effect of excess alcohol consumption.
It is important to decrease alcohol consumption if you drink a lot because frequent drinking (of alcohol) causes the accumulation of visceral fat.
Most of the additional the energy consumed through alcohol will be stored as visceral fat so if you want to lose weight fast then you need to stop drinking for a while.
You do not need to give up alcohol completely to lose weight, but just drink in moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer.
Calories Do Count!
Losing weight really does all come down to a calorie deficit. Even if you are reducing the empty carbohydrates and eating low GI vegetables and lean meats, you still need a calorie deficit to lose fat. Many people insist that it is not how much you eat but what you eat; this is only partly true and as we have discussed before, all diets are equally effective.
The basic rule of losing weight is that for every calorie deficit of 3500 Calories you will lose one pound of fat. This is because one pound of fat contains around 3500 Calories of energy.
To lose 2 pounds in one week you need a total calorie deficit of 7000 Calories, which is 1000 Calories a day fewer than your body needs. Note that this is not 1000 fewer Calories than you current eat; this figure is not important in the weight loss calculations.
The only people who lose significantly more are those who are extremely overweight – they can lose five to ten pounds in a week. For a daily deficit of 1000 Calories you need to follow a strict diet plan. Exercise will help, but diet really is the key.