What makes an ideal body fat loss diet that will melt away those extra pounds and leave you thinner, fit and healthy? This report looks at the mechanisms of fat loss and reveals 15 simple ways to ensure that you lose weight fast.
It’s no surprise that so many people are in search of the perfect body fat loss diet. Losing fat is just too difficult – unless you have a plan. Though there are a vast array of options like magic pills, all but the best fat loss diets are more like fads, and specialized fat burning programs.
But there’s one method that has always worked – eating fewer calories than you burn off.
Call it “energy management”. Every effective body fat loss diet is based on it. Understanding how to manage calories in a way that loses weight and adjusts your body’s composition isn’t sexy or appealing. Just effective! Not just in melting away even stubborn belly fat, but actually keeping it off.
The Foundation of Fat Loss
Before devising your diet plan, it’s important to understand how fat loss happens and how a rapid fat loss diet might work.
1. Calories are a measure of how much energy your body gets from the food you eat. Added together, it gives your daily energy intake.
2. Energy you spend on various activities, be it sleeping, or working out, or going about your everyday routine. The sum of this is your daily energy spend.
3. The difference between your energy intake and expenditure reflects how much will be stored in your body as fat.
4. Calorie deficit (when you spend more calories than you consume) will lead to fat loss. Calorie surplus (when you don’t burn off all the energy you eat) will cause weight gain.
It’s simple and intuitive to understand. All major body fat loss diet programs are based on this, be it the Paleo diet, Atkins diet or the Dukan and HCG diets. They all recommend a list of foods that create an energy deficit.
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15 Principles of Body Fat Loss Diet Plans
1. Make Fat Loss a Way of Life
No program can sustain for long if it requires you to make sacrifices or adhere rigidly to a difficult plan. Your willpower will run out sooner or later. So your body fat loss diet should be one you can adapt indefinitely, make your new way of living.
2. Ensure Adequate Hydration
Drink plenty of water. How much? An ounce for every kilogram you weigh. Why? Because it helps cell metabolism and also will keep you from feeling too hungry.
3. Cut Down On Carbs
Food rich in carbs like potatoes, pasta, bread and rice can create a calorie surplus that encourages weight gain. Limit carb intake to 3 servings a day in your body fat loss diet.
4. Go Big On Breakfast
After a night-long fast, breakfast is an important meal. Rushing to grab a bite before going to work has ill-effects. Eat a healthy, balanced and filling breakfast. Oatmeal, fruit and 30 to 40 grams of protein is good.
5. Eliminate Sugar
The only time sugar is good for you is following exercise, when it replenishes stores of glycogen. At all other times, avoid sweet beverages, pastries and other sugar-containing food.
6. Black Coffee Helps Burn Fat
Caffeine speeds up your metabolism and helps burn fat, especially just before or after a workout. But don’t add milk, cream or sugar to your cuppa!
7. Be Slow And Steady
Your body fat loss diet isn’t intended to be a race to help you meet a deadline. It’s a way of healthy living and eating. Don’t cut down drastically on calories. Instead, stick to a plan and aim to reach your fat loss targets.
8. Eat Small Meals More Often
Rather than 3 moderate to large meals in a day, break your calorie intake into 5 to 6 smaller meals. This fat loss diet burns more calories and helps you lose weight.
9. Fat Burners Might Help
Conjugated Linoleic Acid (CLA) in the best fat burning supplements can help speed up your weight loss. Creatine builds muscle and helps lose fat. But pick healthy ones, and don’t go overboard!
10. Eat Your Veggies
An important element of your diet is vegetables. They are nutrient-dense while light on calories, so eat 5 to 7 servings every day.
11. Fiber Is Important
25 to 35 grams of fiber rich food like bran, oatmeal or beans gives you a feeling of satiety and reduces overall calorie intake, and also lowers blood insulin levels so you’ll stop craving unhealthy foods.
12. Trash All Junk Food
Fries, chips, burgers and sweets are like poison to your fat loss dreams. High in calories, they shouldn’t be on your plate at all.
13. Ensure Protein Intake
What’s on most bodybuilders’ body fat loss diet? A lot of protein! But is that a good thing? Not always. Proteins have calories too. Any surplus is stored as fat. 1 to 1.5 grams of protein per pound of bodyweight is adequate.
14. Focus On Healthy Fats
Fats are harder for your body to digest and so fatty foods keep you satiated and avoid cravings for longer. Avocado, salmon, olive or flaxseed oil, nuts and seeds are good choices.
15. Cheat – Sometimes!
Remember, the key to an effective body fat loss diet is that you stick with it. So don’t forbid yourself from eating stuff you like. Instead, make them special treats, to eat only once a week or in only limited quantities.
How To Make It Last?
If you can stick with your body fat loss diet for the long term, you will lose weight – guaranteed. So how to boost the chances of doing this?
Most dieters spend a lot of time and effort on keeping track of what they eat, the calorie count of each item, and monitoring progress. But if you eat pretty much the same things daily, you won’t need to do this.
In the initial stages, you’ll have to be watchful. Once you’ve reached a happy balance, you’ll be aware of how what you’re eating will affect your body. After that point you only have to check in every month or two, just to confirm that you’re on track.
Also, keep on learning about your weight loss diet and how the stuff you put in your mouth will influence your metabolism and fat stores. Some interesting things that have seen many new developments are:
- How Macronutrients Influence Fat Loss
- Is a Low Carb or High Carb Diet Better?
- How Exercise Influences Fat Loss
Watch this short video for more about what to include in your ideal body fat loss diet:
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