Fat Burning Diet – What To Eat And Why For Fat Loss
It’s 6 am, your alarm clock blares and you roll out of bed to start the day ahead. You feel sluggish, tired, maybe a bit “achy” in spots and your joints are rebelling against the idea of movement.
Then you clumsily make your way to the bathroom and stare yourself down in the mirror. The realization has occurred that you are officially out of shape and frustrated with the person you’ve let yourself become. In your brain, the switch has been flipped and it’s finally time to do something about it.
The only problem is, the mere thought of embarking on an exercise program and doing a dietary overhaul makes you cringe in fear. Never mind the fact that you have to move your body repetitively for an extended period of time and most likely, break a pretty doggone good sweat.
Relax, take a deep breath or two, think happy thoughts and make yourself at home as we begin to explain the fat burning diet.
In reality, molding yourself into a shapely specimen is not as hard as you may have been led to believe. Sure it takes heart, desire, dedication and discipline, but, once you grease the groove and get a little momentum going, everything will fall right into place.
That being said, you are probably well aware that declining health paralleled by rising healthcare coasts has taken center stage in the public eye. This, in turn, has not only had a major impact on the economy but, it has also caused multitudes of miracle diet plans to crop up like renegade weeks in the cracks of a sidewalk.
The companies driving these plans have steadfastly “guaranteed you fast results or your money back!” Unfortunately, they don’t always have your best interest in mind. They’re usually more concerned with the BOTTOM line instead of your waistline.
Truth be told, investing time in the latest, greatest diet fad is NOT the best way to go.
You are better served to take a smart, safe approach with sound practices that will get you to your goal with relative ease. This fat burning diet method is also a lifestyle change plan, instead of those fad diets that evolve around that useless “diet mindset,” where when the diet ends, so does the weight management and you go back to eating as you used to and the weight comes right back on, sound familiar?
True lifestyle change is the only way to guarantee permanent and life-long results that will allow you to enjoy all the benefits of being lean, trim and healthy.
This eating plan is a NOT A DIET that will end at some point. The Fat Burning Diet
It is a PERMANENT…
It is FOR LIFE!
Remember, there are no shortcuts. Stick to the plan, put the work in, and over time you will see the development of that prized six-pack or v-shaped back you’ve always longed for.
And although patience is a virtue, diligence is a game-changer!
As you are probably well aware, partaking in a regular fitness routine is only going to get you so far if you do not honor dietary changes. Diet is probably somewhere in the ballpark of 90% of the weight loss game. Spending countless hours in the cardio and weight room, but countless more at the local buffet will quickly sabotage any progress that you made.
If you work hard in the gym five days a week and indulge in mass amounts of calorie-dense food and beverages, how can you expect to make good progress? The sad reality is, you won’t.
In the best of cases, you can maybe maintain your weight and stay in decent enough shape to ward off disease, but, you will never be able to fully turn the corner and achieve the best body of your life.
However, if you go from a horrible eating regimen to a completely clean diet, you will see results in a very short amount of time, as little as 30 days. Then if you couple the healthy diet with regular bouts of exercise, your progress will be exponential.
This goes farther than just fitness too. A smart and solid eating plan can keep you free from disease, give you better brain function and prevent inflammation through your entire body. These are the intrinsic values that you should look to for motivation to stay on track.
Every single cell in the human body regenerates in about one and a half years. These cells grow from the food you consume, so you definitely ARE what you eat. Keep that in mind the next time you reach for that bottle of pop, double chili cheeseburger and large order of cheese fries.
Winning At Losing With The Fat Burning Diet
For some, weight loss is a lifelong struggle, and for others, it’s just a quick-fix stage before a major event like a wedding, class reunion or vacation.
No matter how you try to break it down, the process is still the same, and it involves a detailed approach that will give you a really good grip on the situation.
Anatomy of Body Fat
Your body contains subcutaneous and visceral fat. Subcutaneous is the type found right under the skin and you can easily palpate it with your hand.
Visceral is found deep inside the abdomen and surrounds the organs, which raises your risk for heart disease, diabetes, cancer and a number of other unwanted tragedies.
Although subcutaneous fat might make you feel self-conscious, it is relatively benign compared to visceral. When you lose weight, it occurs through your entire body as a whole.
This all means fat reduction occurs in the abdomen, arms, legs, face, neck and all other parts of the body at once—this includes both subcutaneous and visceral fat. You now have a win-win situation to regain your self-esteem and lower your risk for colon cancer by losing weight.
You don’t need to have a Ph.D. to understand how to do this either. It’s really a game of numbers.
Burn more calories than you consume on a daily basis and you will create what’s called a caloric deficit. When you have a caloric deficit, your body has no choice but to burn stored fat for energy. The end result is weight loss with the fat buring diet.
Flip the coin over and eat more calories than you burn, and you’ve just created a surplus. The end result of this is weight gain. Fun stuff huh?
That brings us to calorie counting. You probably just let out a groan and are shuttering at the thought of counting calories, but it’s not as hard as it seems and it’s definitely effective.
You can keep a journal for five days and track every single crumb of food and sip of beverages you consume that contain calories for each day. Add all the daily sums together and divide by five to get an average. But, there is an easier way.
There are tons of calorie calculators online that will determine exactly how many calories you need daily based on your age, height, weight and activity levels. You will notice that the more active you are, the more calories you can have.
Calculating The Deficit
The number provided by the calculator can be used to determine the calorie deficit needed for weight loss.
Things are going to get a little scientific now, but it shouldn’t be anything mind-blowing. You may already be familiar with this.
Example = The calculator gave a number of 2200 calories (based on 47-year-old 180 pound female with a low activity level).
In order to lose 1 lb. of fat, you need to burn 3,500 calories.
An easy way to achieve this deficit is by lowering caloric intake by 500 calories a day. If you go back to the calculator example, you would subtract 500 from 2,200 and be left with 1,700 calories. Since there are seven days in a week, a 500-calorie daily deficit would equate to 1 lb. of weight loss a week.
If you want to lose 2 lbs. a week, you’d need to create a 1,000-calorie daily deficit.
On a side note, most packaged foods that you buy will have calorie information listed, but, foods like produce, grains, and meats do not. In these cases, you will need to be a bit savvier with judging your portion sizes and finding out how many calories they contain. It’s a good idea to seek out a resource online that shows calorie contents of foods or find a book that does the same.
A great resource is FitDay (www.fitday.com), it’s free and it allows you to search by food, and there is an app as well.
Exercise With The Fat Burning Diet
Here’s where exercise comes into play. Reducing calories alone to lose weight is a good strategy, but, a more foolproof plan would involve the inclusion of exercise. This approach is especially beneficial if you are striving for the 1,000-calorie reduction.
Instead of depriving yourself so much with food restriction, you can split the difference and burn 500 calories through exercise while cutting back 500 calories in your diet. Of course, if you were on the 500-calorie a day reduction plan, you can cut back by 250 and burn 250.
Creating A Deficit
The way you do it is less important than actually creating the deficit. Do whatever works best for you. But, keep in mind that regular exercise gets faster results, and muscle toning workouts build lean muscle mass, which helps you to burn more fat even when the body is at rest. High-Intensity Interval Training is one of the best methods of fat burning exercises for weight loss.
Calorie Quality Control
When you break it down, calories in vs. calories out for weight loss makes sense. However, all calories are not created equal. From a physiological standpoint, you can eat junk food all day long and still lose weight if you are in a deficit. But unhealthy fare is not the best option.
Focus your attention more on the quality of calories you take in. This is often more important than the total amount. Let’s take a comparison of soda and almonds into consideration.
A 12 ounce can of soda and a ¼ cup serving of almonds are both 120 calories, but, which one is better for you?
Figure it out based on this information…
Soda is high in sugar and simple carbs with no nutritive value whatsoever.
Almonds contain a high amount of protein, essential fats, fiber and a number of vitamins and minerals that are all beneficial to your body.
While soda is considered empty calories, almonds are considered nutrient dense, which makes them the obviously better option.
Always keep this in mind when you are selecting your foods.
The Fat Burning Diet – Macronutrients
In the fat burning diet, we’re addressing the quality of food, this is a good segue into macronutrients. The word “macro” means large or sizeable. When referencing food, macronutrients are made up of protein, carbohydrates, and fat.
From a caloric perspective, protein and carbs contain 4 calories per gram, while fat contains 9 calories per gram. This is handy information to know when you are tracking.
Each one of the macronutrients has specific functions in the body and they also can be found in specific foods. Certain foods contain two or all three of the macronutrients and are sometimes higher in one than the other. Let’s go a little deeper with each macronutrient so you have a good grip on how to include them in your diet.
Protein is often regarded as the building block of muscle. If you were to gaze around a gym floor and look for the biggest, baddest, bodybuilder-type person you can find, chances are he will be sucking down a protein shake in a shaker cup at the end of his workout.
It’s really not necessary to slug down metric liters of protein shakes, but, just be aware that protein IS important for muscle building. It actually works to repair damaged muscle fibers, which is what happens when you work out.
Protein also helps boost immunity and helps keep you feeling full, or satiated if you want to get technical. That’s why so many people turn to it when they are trying to lose weight. If it fills you up, you will be less likely to overeat.
It is important that you know what foods are high in protein and which ones are of good quality. Beef might be a good option because of its high protein content, but if it’s in the form of a burger that’s been cooked in oil, smothered with cheese and laced with mayonnaise, it loses its appeal.
Here is a list of good options in the fat burning diet that you should include in your diet to satisfy your protein needs.
- Lean beef
- Salmon or any fish
- Pork loin
- Low-fat or nonfat dairy products
- Hemp seeds
Ah yes, the dreaded carbs. Carbohydrates are not the enemy, but, wrong carbs are.
Avoid These Simple Carbs In The Fat Burning Diet
- What starches: bread, rice, and pasta
- Refined baked goods
- Sugary Beverages (soda, juices, energy drinks).
These are known as simple carbs. Simple carbs will spike your blood sugar levels quickly.
A spike in blood sugar leads to a spike in insulin, which is a fat-storage hormone. They are also empty calorie foods that do nothing, but, contribute to weight gain without providing nutritional value.
Complex carbs are what you want to reach for. These are high in nutrients and fiber, which automatically slows their absorption rate down.
- Brown Rice
- Oatmeal with no added sugar or flavoring, ie: natural oats.
- Sweet potatoes
- Whole grain bread, cereal, and pasta
Mom said to always eat your vegetables, and she was so right. Vegetables are super low in calories, some, are so low they don’t even count, such as spinach, lettuce and grape tomatoes. They also have an insignificant amount of fat and no cholesterol, so they are perfect for heart health.
While low in calories they are also highly nutrient dense, and so the pack a wallop of nutrition bite for bite. Vegetables provide a lot of important nutrients, such as potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
All these nutrients play a significant role in providing energy, vitality, and wellbeing. When you feel good, you will be more focused on weight loss and have the optimal energy to workout.
Another essential element in vegetables, specifically, green leafy vegetables is high fiber content. Fiber is your best friend in fat burning and weight loss endeavors because it keeps you full longer, and balances blood sugars, which, eliminates those wild cravings and out of control hunger that causes people to binge eat.
A diet rich in fiber also helps to stave off Type 2 Diabetes, which, is one of the most common and most serious conditions that results from obesity.
Vegetables can be eaten in abundance, and so you never have to go hungry when you have a bag of celery or some grape tomatoes nearby.
Here are some of the best vegetables to include in your fat burning diet.
- Green Cabbage
- Bok Choy
- Brussels Sprouts
- Bell Peppers
Green Leafy Varieties
- Swiss chard
- Mustard, Collard, and Turnip greens
- Swiss Chard
Red, Yellow And Orange Vegetables
These are rich in iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, vitamin K, calcium, magnesium, and potassium.
- Yellow and red bell peppers
Purple vegetables offer phytonutrients and essential antioxidant-rich flavonoids. They are low in calories and are great sources of fiber, protein, and B-vitamins.
- Purple Cabbage
Fat is another macronutrient often thrown to the curb by people looking to lose weight. Don’t be fooled. It is vitally important in your weight loss efforts. The key is to choose the right type of fat, which is called unsaturated.
This type helps fill you up, lubricates your joints, improves brain function, and certain kinds like coconut oil can actually boost your metabolism.
The most important factor is to avoid saturated fats that are found in processed baked goods, deep-fried foods and packaged foods that contain partially or fully hydrogenated oils.
You’ll know what foods these are by simply referring to the ingredient labels and looking for the words “partially hydrogenated” or “fully hydrogenated.” Stay away from them!
Good Fat Burning Diet Fat Options
- Nuts – Avoid nuts packaged or roasted in oil, choose raw or dry roasted varieties. Lowest in calories are almonds, cashews, and pistachios. Highest in calories are macadamia nuts and pecans.
- Nut-butters, including, peanut and almond
- Seeds (pumpkin and sunflower)
- Chia seeds
- Flax seeds
- Olive oil
- Canola oil
- Olives (choose lower sodium options)
- Coconuts and coconut oil
- Red palm oil
- Fish oil
Frequent Feedings On The Fat Burning Diet
Now it’s time to put all of your knowledge together to form a solid eating plan.
To boost fat burning eat small meals every 2 ½ to 3 hours throughout the day.
This is known as grazing and it comes with many advantages, such as blood sugar stability, elevated energy levels and boosted metabolism.
You already know how to find your daily caloric average. All that’s left to do is divide that number by the amount of meals you want to eat.
Let’s use five meals as a guideline.
If you were to eat 2,200 calories and five meals a day, each one would be 440 calories.
For six meals daily each one would be 367 calories.
The most important factor is to always have a balance of protein, carbs and fat with each meal.
This will further help keep your blood sugar levels stable and provide you with all the macronutrients you need for proper function. Today we laid out the ground work for the fat burning diet.