Fat Loss: Nutrition
This is a 3 part blog series on the questions you should be asking yourself if you are looking to lose fat. Part 1 is all centred on nutrition.
The questions you should be asking surrounding your exercise/activity regime and your lifestyle will be in the subsequent two parts
To lose fat you need to consume less energy than you burn. Sounds so simple right? Well, if it was that easy we would all be the body shape we desire and life would be hunky dory, right? I have put together 5 simple questions to ask yourself regarding your nutrition if your goal is fat loss.
Q1. Are you eating too many kcals but enough food?
Eating to when you’re about 80% full is always a good idea and especially when you are trying to lose fat. This way you will feel satiated but not tummy-rubbing full. Eating off a smaller can help with this.
This is nothing worse than feeling hungry and by default you will feel hungry, at times, when trying to lose fat. Feeling full is all about food volume. I tried and trusted strategy is eating large amounts of low kcal, nutrient dense foods (veggies and salad) combined with a nice protein source (meat, fish, chickpeas) and maybe a small amount of fat (avocado or the oil the protein source is cooked in or contains naturally).
Q2. Are you eating enough protein?
Your protein intake is a big determinant on whether you lose body fat or lean muscle. (Obviously, we want to lose the first and keep the latter.) It is super important to eat a greater percentage of protein when you are dieting. This will help you preserve your existing muscle and help you recover from exercise sessions.
Men should eat about 2 palm-sized portions and women should eat about 1 palm-sized portion. You can choose from sources including lean meats (chicken, turkey, fish, lean beef, lean game, meats), vegetarian sources (tofu, tempeh, legumes).
Q3. Are you eating too much starch?
Too many starches and sugars in your diet can prevent fat loss (or even cause fat gain). The main function of carbs is to provide your body with energy. Eat them according to your levels of output. On days you train and move a lot then eat them in most meals. On a more sedentary day you simply stick to veggie sources.
Men should eat less than 1 fist-sized portion and women should eat less than a ½ fist-sized portion per meal on active days.
Starches in the diet include grains, pasta, potatoes, rice, bread, and other carb-dense foods. If you do ‘have” to have them then put them into a meal on your most active days. After a tough gym session is a great time.
Q4. Are you eating enough vegetables/fibre?
By replacing your grains with veggies, especially greens, you’ll still feel satisfied at the end of a meal while also increasing your intake of fibre and other important vitamins/minerals. Thus, you will feel full, be eating a diet rich in micronutrients and losing fat by the dozen load.
I don’t even count the kcal’s in non-starchy vegetables, so fill your boots with these as much as you like. However, be mindful of how your gut reacts with too much fibre too soon. Increase your intake gradually.
Q5. Are you over eating fat?
No foods are bad but fatty foods are racked with kcals. Be mindful of how much fat you are eating. A small amount of fat can have a considerable amount of kcals.
Dietary fat is also far easier to convert to body fat (adipose tissue) than carbs or protein. However, this will only happen if you are in an energy/caloric surplus.
Choose your fat sources from quality meat, coconut oil, olive oil, avocados, raw nuts (only a small handful), raw seeds, and omega-3 rich fish oils (salmon, trout mackerel) whilst avoiding cheap vegetable oils.
If you choose an animal source then buy the best quality you can afford. Any toxins found in animals (and us) are generally stored in their fat. Buy grass-fed, organic, wild etc if you can afford it.