What to eat to lose fat
Both previous articles briefly discuss what these meals should look like, even if the goal is to lose fat.
But let's go deeper.
There are (too many) diets, approaches and methodologies to lose fat.
We even talk about foods that make you lose fat.
There is too much confusion, which shuffles the average athlete.
First of all, there is an important question to answer.
What is the big difference between what to eat to gain muscle and what to eat to lose fat?
Do you know the answer?
It is simple and summarizes in one word. Quantities.
The most important in the equation of fat loss it's the quantities, not the foods you use.
The manipulation of quantities dictates whether a diet is for gaining muscle mass, for fat loss or maintenance.
There are diets low in carbohydrates, low in fats, fat-free diets, soup diet and water diet.
In the midst of it all, they all share a common denominator, and that is the one that makes them (or not) successful.
It's called caloric deficit.
We are already going into two huge secrets (don't share) about fat loss. The reduction of quantities and caloric deficit.
There is no great magic in completely eliminating carbohydrates or fats, the magic is in caloric intake.
A diet without carbohydrates but with a consumption of Calories higher than those that are spent will lead to weight gain.
The same applies to fats.
It is not mandatory to go on a vegetable only and chicken breast diet when you want to lose fat.
Why is it so common to recommend these and other lean foods?
Because it's easier to reach a calorie deficit with low-calorie foods than with bacon and sausages.
So is any diet meant to lose fat?
More or less.
Losing weight is one thing, losing fat is another.
Who practices gymnasium, you normally want to have a lot of lean mass and little fat mass, so when you try to lose weight, you try to eliminate fat and not muscle.
The muscle is to maintain.
So, if you want to lose fat, you should not only have a low calorie diet, but you should also pay attention to the macronutrients you consume, especially protein.
What you should eat to lose fat, and we have not yet named any food that fits the title of the article.
It can't be, come on then give some suggestions.
- Chicken breast
- Turkey breast
- Horse mackerel
- Fresh skinny cheese
- Quark cheese
- Protein Powder
- Whole grain bread
- Sweet potato
- Olive oil
- Peanut butter
- Fish oil
So but… just that?
If the most important thing to lose fat is the quantities, not the foods, why are only these listed?
In the case of proteins, they are sources of quality protein.
In the case of carbohydrates, they are complex carbohydrates.
In the case of fats, they are healthy bets.
Now, should this just be what you eat throughout your diet?
In addition to caloric intake, there is also a VERY important factor in losing fat.
How to choose foods for your diet
You should choose foods not only because they are low in calories, but also because you will be able to use them consistently, without wrinkling your nose, and without making faces.
If eating broccoli makes you want to throw up, why do you eat them?
If you don't like broccoli, eat spinach.
If you don't like chicken meat, eat turkey meat.
If you don't like oats, eat another source of carbohydrates.
Now that doesn't mean you should make mcdonalds your second home.
While it is possible to lose weight on a mcdonalds-based diet while on a calorie deficit, that does not mean that you should, and your health thanks you.
Bet on a high protein diet, and balanced in fats and carbohydrates.
Do not eliminate any of the macronutrients.
It gives priority to high biological value protein sources, complex carbohydrates and mono- or polyunsaturated fats.
Lastly, don't forget to include vegetables.
Although they do not play a large role in macronutrients, they are rich in micronutrients.
They are also satisfying, and that when looking to lose fat is always welcome.
How many meals should I eat a day to lose fat?
There is no right number, but it points to at least 3 or 4.
Do you prefer to eat fewer but heavier and fuller meals or a lot of lighter meals?
The choice is yours.
If you prefer heavier meals, it makes more sense to divide your caloric intake into a few meals.
If you prefer to eat several times a day, you eat less each time, but you can have 5 or 6 meals a day.
So what about those foods that make you lose weight, what advise?
We advise water.
Don't stick to supposed foods that are supposed to make you slim.
They do not do.
And if they do, the contribution is minimal. (Type 0,0000000000000001%)
Choose foods you like, plan your food to fit your daily life, not your daily life to fit your diet.
Your diet should accompany your routine, not hinder it.
And above all, you consume fewer calories than you spend.
The big secret to losing fat is not eliminating fat or eating pepper, it is to follow a low calorie diet consistently.
Doing so will have results.
And don't forget to be realistic.
No… losing 20kg in 2 weeks is not realistic.