If you’re anything like the rest of society, at some point, you’ve probably found yourself confused about the perfect diet for fat loss..
Less than helpful nutritional advice and recommendations from the Government and food marketing teams makes the matter worse. This blog is for you.
Here’s my list to allow you access to the knowledge to create sane and individual choices about your fat loss nutrition, and they’re all completely realistic, doable and healthy.
1) Eat a diet with high quality proteins.
You should plan every meal around quality whole protein sources. This includes meat, eggs, dairy and fish, as these will give you the largest nutrient content per calorie, as appose to vegetable protein sources which may not. Higher protein foods will also help improve blood sugar regulation and improve satiety, thanks to the release of gut hormones they stimulate which help you feel full.
2) Reduce inflammation by eating foods high in anti-oxidants
As necessary as protein is to feel fuller for longer, it can also cause some oxidative stress. This can be easily combatted however. Any of the following foods can increase blood antioxidant capacity and alleviate the free radicals that are responsible for inflammation; coffee, chocolate (use your common sense here though..), tea, whey protein, blueberries, blackberries, avocado, pomegranate, coconut oil, olives, eggs, almonds and coloured peppers.
3) Dont be afraid of Fat.
Not only is it satisfying to your appetite, it provides vitamins and minerals that are readily available to your body to help promote health and a heightened metabolic rate.
4) Eat your Greens.
Another great tip for making yourself feel fuller. They also provide fibre and help to metabolise surplus oestrogen for a healthier hormonal balance. Great veggies to try include kale, swiss chard, bok choy, broccoli, cauliflower and Brussel sprouts.
5) Avoid Alcohol, juice, fizzy drinks and sports drinks.
Stick to tea, water, and coffee. Not only do sugar filled drinks have zero nutritional benefit, they are also the single largest provider of calories in the whole American diet; research suggests. They do nothing to reduce appetite, and Alcohol is guilty for reducing inhibitions in relation to food; so people eat unhealthier foods in larger quantities as a result.
6) Remove processed foods from your diet.
The majority of foods that are processed have been engineered, to trigger further food intake. They also have a lower ‘thermic effect’. This means that you would burn more calories by digesting whole unprocessed foods than you would digesting a processed junk meal, a ready made sandwich for instance.
7) Try to eat foods that increase Insulin sensitivity
Insulin sensitivity is the body’s ability to store the carbs you eat as muscle glycogen instead of fat. Foods such as vinegar, coconut/olive oil, cinnamon, turmeric and lemon and limes have been shown to increase your sensitivity. Eat these foods whenever you eat a high carbohydrate meal to get the most from this.
8) Eat less Grain.
Grain based foods (Bread, cereal, biscuits etc.) are easy to over eat and are nutritionally dense, meaning you get less food for the same amount of calories that vegetables would offer you. Use vegetable instead to increase portion sizes.
9) Use fish oil, nuts and seeds.
Vegetable oils are high in Omega 6 fats, which have shown to be associated with diabetes and increased body fat. Instead, use the healthier Omega 3 fats which can be found in oily fish, or fish oil tablets, walnuts or flaxseeds.
10) Never just reduce your calories.
If you’ve ever been constantly hungry whilst dieting, you’re probably guilty of this. Your calories are probably too low. Pay less attention to the amount of calories, and ensure you’re getting plenty of vegetables, healthy fats and high quality animal proteins to make you healthier and fuller.