What is fat loss eating
Fat loss foods have three things that set them apart; high volumes of water, high amounts of fiber and/or elevated protein content. Water, fiber and protein are all very filling. This is the reason many people can sit down and eat five or six cups of cereal and still feel hungry (cereal has no water, a high starch to fiber ratio and almost non-existent protein). Try eating 5 cups of broccoli or 5 boneless skinless chicken breasts. If you can finish either you certainly aren’t going to be hungry after.
And just for fun, lets calculate the calories. For the sake of trying to be fair, lets choose the best cereal out there (or at least the one the nutrition divas tell you to eat), Kashi Go Lean. 5 servings (5 cups) = 950 calories (via www.calorieking.com). 5 boneless skinless chicken breasts (6oz each) = 936 calories. 5 cups of broccoli = 273 calories. You could eat 5 chicken breast and 5 cups of broccoli and still have only eaten just over 200 calories more than 5 cups of Kashi.
The reality is, you can take any lean protein source and pair it with as many non-starchy vegetables as you can eat (corn, potatoes, peas, beans etc = starchy vegetables if we can even call them vegetables, they are actually starches). You can also throw in as much low sugar fruit as you want for your sweet tooth (things like berries, apples, pears and citrus). And you will end up with more food than you can eat, less calories, less insulin and more nutrients than most any low fat, whole grain diet a nutritionist can dream up.
Fat loss eating means eating more of the right things more often. The right things = lean protein, vegetables and low sugar fruit. In clinical research almost everyone (upwards of 90%) who eats this way sees substantial improvements in body composition and health. That is the difference between healthy eating and fat loss eating. Fat loss foods are both healthy AND help with body composition, while “healthy foods” may not help with either one.
Here is my list of the top 10 healthiest fat loss foods based on the same criteria above. High water, high fiber and higher protein along with power packed nutrition including vitamins, minerals, essential fats and healthy plant chemicals. Eat from this list of food 90% of the time and my bet is your body’s appearance and its health will improve dramatically.
1. SALMON & SARDINES - High protein, good essential fats and low mercury conten unlike most fish
2. BERRIES (blueberries, blackberries, raspberries) - Low sugar, and a potent source of antioxidants
3. BISON - All the best elements of chicken and red meat rolled into one (no, bison is not an animal that is part chicken and cow). It is low fat like chicken, and loaded with nutrition like beef.
4.CRUCIFEROUS VEGGIES (cauliflower, cabbage, broccoli, kale, etc) - low amounts of starch compared to fiber and phytonutrients that help estrogen metabolism.
5 .EGGS (lose all or some of the yolks if you have a ton of fat to lose)- The yolks are one of the most nutritious foods on the planet and the whites are the perfect protein.
6. GREENS (lettuce, spinach, chard, kale, dandelions, etc) - Almost negative calorie with power packed nutrition
7. WATER VEGGIES (celery, cucumbers, etc) - Eat a dump-truck full of this stuff and you probably still won’t break 1,000 calories.
8.APPLES - Great for a sweet tooth, loaded with water and soluble fiber and plenty of nutrition.
9.BONELESS SKINLESS CHICKEN BREAST - low fat, satiating and every ones favorite protein.
10.COCOA POWDER - Virtually zero calories, high fiber and loaded with bioactive compounds that raise energy, blunt hunger and reduce cravings. Add 1 tablespoon to a mug, pour hot water on top while stirring and you have the worlds best diet aid. It also lowers blood pressure, has the same blood thinning effect as aspirin, balances blood sugar, and more.