5 Simple Nutritional Fat Loss Strategies
5 Simple Nutritional Fat Loss Strategies
by Dan Eiden
Every year there are a number of different new fat loss or weight loss diets out there. With so many different diets and nutritional programs how does one know which one is best. The truth is everyone's body is different and what works for one person may not work for someone else. If you asked 20 of the leading nutrition experts in the world their thoughts on nutrition and fat loss you might get 20 different answers. There are some simple things though that one can do nutrition wise that should benefit almost anyone in their fat loss endeavors and they are easy to implement into your daily nutrition habits. If I had just 5 things to recommend to someone nutrition wise these 5 simple strategies would be them. I am confident if someone follows them correctly and consistently that the overwhelming majority of people would lose body fat.
1️⃣ Eliminate sugar and high glycemic carbohydrates from your diet.
This one practice alone would help many people with their fat loss goals. Sugar and high glycemic carbohydrates like white bread🍞 , rice🍚 , corn, breakfast cereals, etc trigger a quick and large release of insulin. Insulin is the hormone that controls your blood sugar. Insulin is a fat storing hormone and sugar and high glycemic carbohydrates cause a sudden and large release of insulin. This sends the body into fat storing mode. In my opinion the number one factor in fat loss is controlling your blood sugar and insulin levels. Cutting out sugar and refined carbohydrates in your diet will go a long way towards doing that.
2️⃣ Increase your fiber intake.
“It’s not expensive, it’s not sexy, but it works like a charm. It’s plain old-fashioned fiber. More than a dozen clinical studies have used dietary fiber supplements for weight loss, most with positive outcomes.” From Dr. Jonny Bowden’s book “Living Low Carb: Controlled Carbohydrate Eating for Long Term Weight Loss” where he talks about the best supplements for weight loss. “Fiber is your friend” is a saying I’ve used with my clients for years. On top of the many overall health benefits (helps digestion, supports proper gut health, helps lower blood lipids, etc) fiber is very beneficial for fat loss. Unfortunately some information and research suggests the average American diet only gets 5 to 14 grams of fiber a day which falls way below the recommended 25 to 38 grams a day for adults. Fiber helps fat loss in many ways including stabilizing your blood sugar and slowing your release of insulin, giving you a feeling of fullness and sweeping away some of the fat in the food you eat basically eliminating calories from your body.
3️⃣ Eliminate all processed foods and eat an all natural, organic diet.
It's simple, if it can't be hunted and doesn't swim, run or fly, doesn't grow in the ground or can't be picked from a tree there is a good chance it probably isn't good for you. As legendary strength coach Charles Poliquin used to say "If it doesn't swim, run, or fly, or isn't green and grow in the ground, don't eat it." This practice will eliminate empty calories and give you nutrient dense foods that will help your fat burning.
4️⃣ Eat protein at each meal.
Protein has a stabilizing effect on blood sugar and insulin levels helping you in your fat loss goals. It also has a high thermogenic effect of food (TEF) which is the amount of calories burned just in the digestion process alone. Protein is also the least of the macro nutrients (protein, carbohydrates and fats) to get stored as body fat as it's main role isn't for fuel or energy but to build and repair tissues.
5️⃣ Eliminate processed fats and replace them with good, healthy fats.
The eating fat makes you fat is one of the oldest myths in the fitness industry. It is true that bad fats can damage your health and impair your ability to lose body fat. Fats like refined vegetable oills, fried foods and hydrogenated fats can greatly reduce your ability to burn body fat. The good fats can improve your health and increase your fat burning. Fats like raw nuts and seeds, omega 3 fats such as flax seed and fish oil, avocado 🥑 and other healthy oils like extra virgin olive oil are good sources of fat to be included in your diet and can help your fat loss endeavors.
As with any nutrition and exercise tips and recommendations you should consult with your doctor before implementing any of these.