Both of the previous articles briefly address what these meals should look like, even in the case where the goal is to lose fat.
But let's go deeper.
There are (too many) diets, approaches and methodologies for losing 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 is summed up in one word. Quantities.
The most important thing in the fat loss equation is the amounts, not the foods you use.
The manipulation of quantities dictates whether a diet is for muscle mass gain, fat loss, or maintenance.
There are low carbohydrate diets, low fat diets, no fat diets, soup diet and water diet.
In the midst of it all, they all share a common denominator, which is what makes them (or not) successful.
It is called calorie deficit.
What all diets for losing fat share is the use of a hypocaloric diet to have good results.
We are already going on 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 consuming more calories than are used will lead to weight gain.
The same applies to fats.
It is not mandatory to make a diet of only vegetables and chicken breast when you want 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, is any diet good for losing fat?
Losing weight is one thing, losing fat is another.
Gym practitioners usually want to have a lot of lean and low fat, so when looking to lose weight, they 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 pointed out 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
- Lean fresh cheese
- Quark cheese
- Protein powder
- Whole grain bread
- Sweet potato
- Dry fruits
- 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 be just what you eat throughout your diet?
In addition to caloric intake, there is also a VERY important factor in being able to lose 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 vomit, why do you eat it?
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, this does not mean that you should make mcdonalds your second home.
Although it is possible to lose weight with a mcdonalds-based diet while having a calorie deficit, it does not mean that you should do it, and your health is grateful.
Bet on a high protein diet, balanced on fats and carbohydrates.
Do not eliminate any of the macronutrients.
It gives priority to sources of protein of high biological value, complex carbohydrates and mono or polyunsaturated fats.
Finally, don't forget to include vegetables.
Although they do not play a major role in terms of macronutrients, they are rich in micronutrients.
They are also satiating, and that when looking to lose fat, it 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 have few meals but heavier and satiating or many meals but lighter?
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 do you advise?
We advise water.
Don't mind supposed foods that are supposed to make you lose weight.
They do not do.
And if they do, the contribution is minimal. (Type 0.0000000000000001%)
Choose foods that you like, plan your diet to fit your day and not your day to fit your diet.
Your diet must accompany your routine, and not hinder it.
And above all, it consumes less calories than you expend.
The big secret to losing fat is not to eliminate fats or eat pepper, it is to consistently follow a low calorie diet.
If you do, you will get results.
And don't forget to be realistic.
No ... losing 20kg in 2 weeks is not realistic.