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Avoid diets – simple yet effective message. Why? Because avoiding diets is probably the most effective thing you can do for your long term health and fitness success. If you want to burn fat, avoid diets. Okay, let’s move on because in this article I want you to transition from your current ‘diet-driven’ lifestyle to a new one – one that will create a lean body with lasting health. Sound good? Then read on…..
Nutritionally, you need a balance of carbohydrates, proteins and fats in your diet to stoke up your metabolism and continuously burn fat. Yes, fad diets can often be perceived as cool – made popular by the rich and famous (and often peculiar) – but for long term optimum fat loss nutrition it is best to get back to basics. So let’s start with some facts about nutrition from what we learned at school.
Complex Carbohydrates (whole grains, breads, cereals, etc.) provide continuous slow-releasing energy throughout the day and help to provide a feeling of “fullness”. Although not strictly a complex carb, I will also include fruits here because they have high fiber content. Fruits provide energy through slow absorption into the blood stream therefore keeping your insulin levels in check. This is important to reduce fat storage and provides a higher probability of burning stored fat.
Simple Carbohydrates or sugars (candy, soda pop, white processed baked goods, etc) should be avoided and kept to a minimum for the most part. They are empty calories providing little nutritional value to your body. Simple carbs should not be part of your fat loss nutrition plan. Simple sugars can play havoc with your blood sugar levels often leading to tiredness and hunger. Avoid them. Instead eat sensible amounts of complex carbohydrates.
Proteins (lean meats, fish, poultry, soy, beans and legumes, etc.) provide the building blocks for the lean muscle you’re after. Lean muscle is vital to help you burn fat fast. Don’t ingest too much protein however. Some experts suggest that you need 1 gram of protein per pound of bodyweight each day. Personally I don’t buy that. Just like any other energy source, eating too much will lead to fat storage. Also, too much protein is not great for the kidneys or your liver. My experience suggests that approx. 0.5 grams per pound of bodyweight is more than adequate to help stimulate the lean muscle growth.
There are two sources of protein – animal-based or plant-based. Don’t rely too heavily on the animal proteins since research suggests that this increases the propensity for disease. Also, animal sources contain little fiber – which helps provide a feeling of fullness.
Fats (found in many proteins, nuts, oils, etc.) are essential to maintain certain bodily processes like hair, nail, and skin regeneration. Note the word ESSENTIAL. You should not eliminate fats from your diet. There has always been a lot of confusion and ambiguity about the use of fats in diet. If you focus on lean protein choices and include small amounts of healthy oils, nuts and seeds, your fat intake won’t be far wrong.
There is always a huge debate as to how much of each macro nutrient should you be eating to initiate fat loss. Take it from me – don’t get caught up in the percentages and counting calories. It’s not worth the effort. Instead, I recommend that you count portions instead of calories. For example, at every meal make sure that you eat one or two portions of complex carbs and one portion of protein. Add lots of vegetables (since they are low in calories and provide lots of great micro nutrients). If you focus on nutrient-rich foods you will find that you will be a natural with your Fat Loss Nutrition Plan.
Another often-asked question – how many times a day should I be eating to support fat loss? To raise your metabolism, eat small frequent meals throughout the day. Try 4-5 small meals throughout the day, ideally about 3 hours apart. You can still have your regular breakfast, lunch and dinner – just don’t eat large portions at these times. Eat smaller main meals and add one or two snacks in between each.
So there you have it. Fat loss nutrition for a lean, strong and healthy body isn’t so difficult. Focus on foods that your body craves naturally and you will break out of the bad habits and fad diets that you have plagued with over the years. In no time at all, you’ll start to burn fat faster than you ever thought possible.
Learn more about the “Fat Burning Furnace” system – the most efficient method for fast and permanent fat loss (without those long and boring cardio workouts).
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