What to eat to lose fat

What you must eat to lose fat

After what you eat before and after training, and what you eat before bed, now comes what to eat to lose fat.

Both previous articles slightly address how these meals should be, even in the case where the goal is to lose fat.

But let's dig deeper.

There are (too many) diets, approaches and methodologies for losing fat.

You even talk about foods that make you lose fat.

There is too much confusion, which shuffles the ordinary athlete.

First of all, what is the big difference between what to eat to gain muscle mass and what to eat to lose fat?

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The most important thing in the fat loss equation is the amounts, not the foods you use.

The manipulation of amounts is what dictates whether a diet is for muscle mass gain, for fat loss or maintenance.


There are low carbohydrate diets, low in fats, fat-free diets, soup diet and water diet.

In the midst of all this, they all share a common denominator, and that is the one that makes them (or is not) successful.

It's called a caloric deficit.

What all diets to lose fat share is the use of a low-calorie diet to have good results.

There is no great magic in completely eliminating carbohydrates or fats, the magic is in caloric intake.

A diet without carbohydrates but with a higher calorie intake than those that are spent will lead to an increase in weight.

The same applies to fats.

It is not mandatory to diet only vegetables and chicken breast when one wants to lose fat.

Why is it very common to recommend these and other lean foods?

Because it is easier to achieve a calorie deficit with low calorie foods than with bacon and sausages.

So any diet serves to lose fat?

More or less.

Losing weight is one thing, losing fat is another.

Those who practice gym, usually want to have a lot of lean mass and little fat mass, so when looking to lose weight, seeks 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 haven't pointed out any food that fits the title of the article.

It can't be, let's go then give some suggestions.


  • Chicken breast
  • Turkey breast
  • Horse mackerel
  • Tuna
  • Eggs
  • Slim fresh cheese
  • Quark cheese
  • Protein powder


  • Oats
  • Rice
  • Mass
  • Wholewheat bread
  • Sweet potato


lose fat

If the most imposing to lose fat are the amounts and not the foods, why are these only 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, is this all you eat over your diet?


In addition to caloric intake, there is also a VERY important factor in getting you lost fat.

The consistency of the diet.

You should choose foods not only because they are low calories, but also because you will be able to use them consistently, without twisting 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 oatmeal, eat another source of carbohydrates.

Now, that doesn't mean you should make McDonalds your second home.

While it's possible to lose weight on a mcdonalds-based diet being in a calorie deficit, that doesn't mean you should do it, and your health appreciates it.

Bet on a high protein diet, and balanced on fats and carbohydrates.

Do not eliminate any of the macronutrients.

It prioritizes sources of high biological value protein, complex carbohydrates and mono or polyunsaturated fats.

Finally, don't forget to include vegetables.

Although they do not play a large role in macronutrients, they are rich in micronutrients.

They are also satiating, and that when you try to lose fat, you are always welcome.


How many meals should I eat a day to lose fat?

There is no certain number, but it points to at least 3 or 4.

Would you rather have a few meals but heavier and satiating or many meals but lighter?

It's your choice.

If you prefer heavier meals, it makes more sense to share your caloric intake into a few meals.

If you prefer to eat several times a day, eat less at a time, but you can have 5 or 6 meals a day.

So what about those foods that make you lose weight, what do you advise?

We advise water.

Don't mind supposed foods that are supposed to lose weight.

They don't.

And if they do, the contribution is minimal. (Type 0.000000000000000001%)


Choose foods you like, plan your food to fit your day-to-day and not your day-to-day diet.

Your diet should go with your routine, not get in the way of it.

And most of all, it consumes fewer calories than you spend.

The big secret to losing fat is not eliminating fats or eating pepper, it's to follow a low-calorie diet consistently.

If you do, you'll get results.

And don't forget to be realistic.

No… losing 20kg in 2 weeks is not realistic.

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