A fat loss diet is, essentially, a diet that aids the burning of excess fat in your body by providing the nutrients required in correct proportion. There are many ‘diets’ out on the market pertaining to help you lose weight :-
- Low fat diets
- Low carb diets
- Zero dairy product diets
- High protein diets
- Cabbage Diet
- Low calorie diets …..
The list goes on. Suffice it to say many of them don’t work / work only for very short time spans / have hazardous side effects or just plain don’t work due to the general misconception (and the eagerness of dieters to find ‘A New Diet’ that works) that this all new diet will end their worries. Only to find that it has actually added to them by not working (again). The other side effect (which many dieters learn to their lowered self esteem) is the short comings in the diet which typically leads to rebound highs post diet.
Rebound highs are typically created through the general misunderstanding of the diet. If a diet is low in calories and effectively starves you of the essential nutrition required to survive then the body will begin craving that sustenance once the ‘restriction’ has passed. In effect it will gorge on food as part of it’s built in survival plan (another reason why cardio kills your weight loss/) storing fat in the abdominal cavity (your belly).
To counter these side effects, a healthy (and worthwhile) fat loss diet will comprise :-
- Sufficient nutrients for the body’s daily healthy functions
- A low proportion of carbohydrates (some would disagree and eliminate carbs completely)
- A higher proportion of fat burning proteins (essential for cellular regrowth / muscle building etc)
- Generous quantities of fat burning vegetables providing vitamins, iron and other essential minerals
As part of my research for fat loss quest, dietary nutrition has been a necessary component resourcing research papers by nutritional scientists, advanced personal trainers to assess the outcome of research in a ‘performance environment / field trial’. Research from esteemed universities, medical researchers working on specific projects (obesity, dairy products, sport science, cardiovascular science, endocrinology……)
My Fat Loss Diet Experience
For many years (see about fat loss quest) I have strived to reduce the levels of excess fat in my own body through a healthy daily diet. I have been brought up with the notion that “A little of what you fancy does you good!”. I thoroughly believe in that concept and that it should be incorporated into the diet with the emphasis on little in reference to fat storing foods (biscuits, chocolates, sweets, crisps, cakes and general convenience foods). By instilling this notion inside of me I learned over the years meat was good (apologies to any vegetarians and vegans reading this but I also consume vegetarian AND vegan foods ie strawberries and cream). I also worked out that calorie counting fails. Simply put – a 1000 cal/day could include 1000 calories of carbohydrates or 1000 calories of protein. Which one is best? Answer correctly and you begin to understand why mainstream calorie counting fails. To that end, at one point I was counting the calories in a mug of coffee. Not to control intake but to ensure sufficient calorie intake for survival. More on calorie counting later.
Increasing the relative proportion of proteins to carbs (typically 2:1) in our daily diet ensures a reduction in the storing of non – essential energy as fat. ie a typical Sunday roast or meat and 2 veg meal. Increasing the serving of meat to say a full breast of chicken per serving instead of the traditional 2 slices raises the protein intake substantially.
Enhance this ratio with a reduction in unnecessary carbohydrates ( ie potatoes) and we effectively create a fat burning meal. A healthy and nutritious meat and 2 veg meal (vegetarians can substitute the ‘meat’ for quorn or alternative source of protein).
Sunday roasts have never been the same for me since this simple to implement rationale. In short – increase protein intake by 50% /meal and reduce carbs by 50% to create that fat burning meal. Vegetables containing vitamins and minerals (cabbage, broccoli, peas, carrots….) should be consumed generously!!