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Body Fat Loss Diet – Your Scientific Approach To Shed Extra Fat

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.

Learn more about Shaun Hadsall’s “14 Day Fat Loss Plan” : click

The Foundation of Fat Loss

Body Fat Loss Diet foundation

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.

Body Fat Loss Diet Low Carbs

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.

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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.

Body Fat Loss Diet Small Meals

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.

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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.

Body Fat Loss Diet Fast Food

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.

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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:

Watch this short video for more about what to include in your ideal body fat loss diet:

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Fat Loss Diet Plans – 9 Ways To Make Weight Loss Fast & Fun

There’s a difference between losing weight and losing fat. All effective fat loss diet plans focus on developing changes that you can live with permanently, like what you eat and how active you are.

Once you drop your intake of carbs and fat, improve your activity level and acquire a positive attitude towards your fat loss diet plans, it’s only a matter of time before you enjoy dramatic changes in your appearance and fitness.

A Key Principle To Keep In Mind

Fat loss diet plans beat exercise workouts hands down when it comes to getting rid of extra rolls of belly fat. If there’s one principle to keep in mind, it’s to stick to your plan.

Many fat loss diet plans, however, are unnecessarily complicated.

It’s hard enough to gain the discipline and mental strength needed to stick with a diet. Why make it harder by tossing in too many rules?

One diet says you should reduce the size of your serving portions. Another focuses on the kind of foods that lowers your calorie count. And some experts argue over the pros and cons of a low carb diet, no carb diet or ketogenic diet for fat loss.

Learn more about Shaun Hadsall’s “14 Day Fat Loss Plan” : click

So what’s a girl to do if she wants fat loss diet plans that’ll help her burn off more fat?

It’s simple. Just follow these 9 guidelines.

1. Calories Are Important

Reducing your calorie intake so that you always burn off more energy than you consume is the cornerstone of all fat loss diet plans. A good rule of thumb is to aim for 20% less calories than your regular maintenance level.

You can’t rush the process and stay healthy. For that, you must aim to lose no more than 0.5 to 2 pounds per week. If you try to get rid of fat faster, you’ll end up starving yourself of calories to the point you are uncomfortable and even suffering. Then you won’t be able to motivate yourself to stick to your fat loss diet plan.

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2. Get Enough Protein

If you want to lose fat while retaining muscle mass, you need an adequate intake of protein in your diet. The ideal amount is around 0.75 to 1.5 grams of protein per pound of body weight.

The best quality protein comes from whole food sources including chicken, meat, and fish. Occasionally, protein supplements and powders can help make up any deficit.

3. Limit Your Fat Intake

Typically, between 20% and 30% of your total daily calorie intake should come from fats. The choice of food items in your fat loss diet plans should contain mono- and poly-unsaturated fatty acid sources like nuts, fish oil and olive oil. Saturated fats are best avoided and should make up no more than a third of your total fat consumption.

Essential fatty acids are also important to include in your diet plans. Fish oil supplements are rich in omega-3 fatty acids.

4. Carbs Make Up The Balance

Ideally, your fat loss diet will use carbs to make up the remainder of your daily calorie intake (after the portion that you get from eating protein and fat). This should come from unprocessed sources like potatoes, rice, oats, and whole grain. Refined carbohydrates are better avoided, or limited.

5. Make It Fun

If your diet and exercise plan for fat loss make you feel like you’re being tortured, you’ll naturally look for excuses to give it up. That’s no good. So formulate your fat loss diet plans in a fashion that you’ll actually look forward to sticking with it.

How many meals you eat isn’t quite as important as what each one includes. Your total calorie intake should be less than what you burn off – but within that limit, you can tailor your meal plans to your convenience and choice. Eat foods that you like and that provide high quality nutrition.

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6. Cheating Isn’t Bad

If you give in to a craving and indulge yourself now and then, it’s not a crime. Nor will it interfere with your overall fat loss goals. Many dieters feel more motivated to stay with their diet plan when they are permitted to cheat from time to time. But don’t make it a habit. No more than 1 or 2 ‘cheat meals’ are permitted per week.

7. Workouts Need More Nutrition

It’s important that you get enough protein and carbs immediately before and after exercise workouts. A protein milkshake half an hour before you start exercising, and a balanced meal shortly after you finish gives your muscles all they need to grow bigger and stronger.

Fat Loss Diet Plans Workout Nutrition

8. Consider Supplements

While you don’t need to take supplements to lose weight, some like whey protein powder, fish oil and multivitamins can enhance fat loss and improve your health overall. They are especially helpful when your regular meals don’t provide you with enough nutrients to meet your daily needs.

9. Combine Dieting With Exercise

No, exercise isn’t absolutely necessary for fat loss. But it helps when you include a workout regimen as part of your fat loss diet plans. It also helps you gain muscle and develop a healthier physique. Because muscle mass requires more calories to maintain, your body will continue to burn off more calories if you work out regularly.

Watch this video about Fat Loss Diet Plans:

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Your Best Belly Fat Loss How To Guide

Belly fat loss goes far beyond just fitting into your clothes better. Because it accompanies visceral fat which can be deadly dangerous to your health, everybody ought to be concerned about how to loss belly fat before it causes diabetes, heart disease or worse.

While body mass inded (BMI) is widely used as a measure of overall health, what matters more in predicting metabolic disorders is excess belly fat. And belly fat loss is harder to achieve. So let’s talk about how to get rid of stubborn abdominal fat.

1. Eat More Fiber

Soluble fiber in your diet swells up by absorbing water. This gives you a sense of satiety and reduces the amount of food you’ll eat, while also slowing down the digestion process. When your calorie intake drops, you’ll enjoy belly fat loss. 10 grams of soluble fiber reduces your weight by 4% over 5 years. Good fiber sources are Brussel sprouts, flax seed, legumes and avocado.

2. Don’t Eat Trans Fat

Margarine, spreads and other food rich in trans fat is made by pumping hydrogen through unsaturated fats and oils. Not only will they prevent belly fat loss, they will also cause inflammation, heart disease, and resistance to insulin. Eating more trans fat will put on one-third more abdominal fat. So start reading food labels carefully and say no to partially hydrogenated fats.

Learn more about Shaun Hadsall’s “14 Day Fat Loss Plan” : click


3. Drink Alcohol in Moderation

In small amounts, alcohol is harmless. But that changes when you drink too much, as alcohol puts on belly fat. Central obesity is linked to alcohol intake in many studies. So how to loss belly fat? Stop drinking. Or cut down. People will less than one drink a day on average had lesser belly fat.

4. Take a High Protein Diet

Eating more protein releases the fullness hormone that reduces food cravings and minimizes your calorie intake, while raising your metabolic rate so your body won’t lose muscle while you get rid of stubborn belly fat. Good protein sources are meat, fish, dairy, eggs and nuts.

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5. Lower Your Stress

When you’re in fight-or-flight mode, your body produces more cortisol (a stress hormone) which buids up belly fat. So how to loss belly fat? By beating stress, which brings down cortisol levels. Meditation, yoga and emotion control are all helpful. Or just keep doing something that’s fun to you!

6. Avoid Sugar and Sweets

Consuming plenty of sugar puts you at risk of diabetes, obesity, heart disease and fatty liver. It also puts on abdominal fat and visceral fat. Not only sugar but also other foods like honey (which many believe is “healthier”) can compound this problem. So keep your sweet tooth under control. Follow a fat loss diet plan.

7. Exercise Regularly

Cardio workouts can burn off extra calories and keep you healthy. Aerobic exercise for at least 30 minutes a day, 5 days per week, is what most doctors recommend for optimal health. Not surprisingly, belly fat loss is aided by aerobics. That’s how to lose weight the smart way.

8. Say No To Refined Carbs

Carbohydrates are broken down by digestion into glucose, which is important for most bodily functions but piles up as belly fat when there’s a surplus. By limiting your carb intake to under 50 grams a day, you’ll begin to lose belly fat. You don’t have to adopt a low carb diet. Instead, just avoid refined carbs – and replace them with unprocessed carbs.

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9. Cook With Coconut Oil

If you’re looking for ways to loss belly fat, cooking with healthy coconut oil is a good one. Rich in medium chain triglycerides, coconut oil is a diet food that’s easy to digest, and boosts your metabolic rate to burn off more belly fat. Just 30 ml a day can bring about good results. In one study, a group of overweight men who tried coconut oil for 3 months were able to lose belly fat to bring down their waist size by over 1 inch.

10. Lift Weights

Many people stick exclusively to aerobic exercise to lose belly fat. But resistance training is also helpful. When a cohort of obese teens took to weight training and aerobics, most of them lost visceral fat. So get a personal trainer to design a resistance training program to suit your needs.

11. Sleep Tight

With 6 to 8 hours of sleep every night, you vastly increase your chances of losing belly fat. Those who don’t get enough sleep will gain weight, including abdominal fat. Another cause of weight gain is sleep apnea, episodes during which breathing stops from time to time during disturbed sleep.

How To Loss Belly Fat Weight Loss

12. Monitor What You Eat

Keeping track of your dietary habits in a food log or diary can help identify the reason for not losing belly fat. Online trackers and mobile phone apps can make this easier. You can even record your exercise patterns to see how this affects those tires of fat around your middle. Choose from among a list of fat loss foods.

13. Fatty Fish Is Good For Belly Fat

Fish is rich in protein and omega 3 fatty acids which have many health benefits. Fish oil supplements can even reduce the rate of liver and belly fat deposition. The best fish are salmon, sardines, mackerel and herring. Eat 2 to 3 servings every week.

14. Apple Cider Vinegar

Grandma was right after all! Apple cider vinegar has great health benefits. It brings down blood sugar, and melts away belly fat through the action of one of its ingredients – acetic acid. 1 tablespoonful a day for 3 months by itself will help you lose half an inch from your waistline – in just two weeks!

How To Loss Belly Fat Flat Abs

15. Drink Green Teat

It’s not only healthy, with anti-oxidants that lower cancer risk, green tea is also rich in caffeine and EGCG, which help boost your metabolism. This indirectly helps you lose belly fat. In combination with regular exercise, it’s practically guaranteed, and is one of the best fat loss supplements.

16. Live Healthier

Each of these adaptive steps can help you lose belly fat. But to keep the fat away, you’ve got to change to a healthier lifestyle. Weave these tips into a new way of living. Make it a habit, so you’ll soon start enjoying a healthy, happy, energetic new life. Losing belly fat is just a natural extension of it.

Click here to learn more about the 14 day fat loss plan


Watch this video about how to loss belly fat:

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Omron Fat Loss Monitor

The Omron Fat Loss Monitor helps you get accurate fat loss measurements in less than 10 seconds! By calculating and keep track of your body mass index and body fat percentage, you’ll have a good idea of your overall fitness level.

The Omron Fat Loss Monitor is a great way to get an indication of your overall health and fitness. Most fitness and fat loss programs focus on monitoring your body fat composition. With the hand held Omron fat loss monitor you can quickly and conveniently analyze your body fat level, right from home.

Learn more about the Omron Fat Loss Monitor here

How It Works

The measurement of body fat percentage with this monitor is easy. Pop the data into your Omron monitor, grab the electrodes on your device, and press ‘Start’. In just 7 seconds flat, you’ll get a readout of your results, which is based on calculating your body mass index (BMI) using bioelectric impedance technology.

You can measure body fat percentage in different ways like:

* caliper measurements
* hydrostatic testing
* bioelectrical impedance

The Omron Fat Loss Monitor works on the bioelectrical impedance principle. Electrodes on two handgrips measure the electrical resistance between electrodes and use it along with your age, gender and body weight to compute your fat percentage.

The Omron Fat Loss Monitor operates in two modes, one of them better suited for athletes, and the other for non-athletes. The device itself comes with a one-year manufacturer warranty against damage or malfunction. Two AAA batteries are included.

Why Monitor Body Fat?

More than even total body weight, your body fat percentage is a better indicator of good health and fitness.

And if you’re trying to lose weight, then tracking your BMI and fat percentage will tell you if you’re actually trimming fat or if your weight loss is due to other things (like losing body water content or muscle mass).

Learn more about the Omron Fat Loss Monitor here

How Accurate Is A Fat Loss Monitor?

The device provides reasonably accurate readings of body fat percentage and most users of the Omron Fat Loss Monitor are happy with it, even though it underestimates fat percentage calculations when compared to using calipers.

Not only is it easy to use, you also have the option to store data from 9 different people in the device’s memory. This makes the Omron Fat Loss Monitor an easy way to benchmark your BMI and monitor it over the period of your exercise or diet program. It then becomes an index of progress towards your fat loss goals.

Limitations and Restrictions

The Omron Fat Loss Monitor isn’t a very sophisticated instrument that can give you very detailed or precise recordings.

There is a small margin of error (2% to 4% according to the manufacturer) that won’t matter for most people who use it to monitor fat loss over time. In fact, for the convenience and ease offered by the Omron analyzer, most happy users don’t seem to mind the small margin of error.

Those who might notice a bigger variation in body fat percentage are:

* bodybuilders and pro athletes
* growing children
* pregnant ladies
* elderly users
* people on dialysis
* post-menopausal women
* those with osteoporosis

As with any device measuring impedance, being hydrated improves the quality of your results. Also, comparisons should be drawn on measurements made at the same time of the day and under similar conditions.

The Omron Fat Loss Monitor cannot be used safely if you have a pacemaker or other implanted devices.

Learn more about the Omron Fat Loss Monitor here


* It’s easy to use and quick
* It’s convenient and small sized (weights just 13 ounces)


* The accuracy isn’t perfect, with both over- and under-estimates of body fat as compared to other methods like calipers and the hydrostatic technique.

You can order the Omron Fat Loss Monitor online from retailers like Amazon – go here: click

Video: Omron Fat Loss Monitor Review

Best Fat Loss Diet: The Secret To Easily Lose 7 lbs. of Fat In A Month

How do you lose body fat? With the best fat loss diet and some discipline, you can get rid of belly fat in just 30 days – or even less!


You know how a bit of extra fat creeps up on you!

All you’ve done is indulge in a little dessert now and then. Or grab a bag of chips in the supermarket. Or go out to a few parties. And boom – before you know it, there’s a roll of padding around your belly. Or the weighing scales show you’ve suddenly gained a couple extra pounds.

It’s time for drastic action. You need the best fat loss diet.

But… what to do?

You could eat fat burning foods. Burn off more calories. Or take a fat loss pill. Of the three options – diet, exercise or drugs – I prefer the best fat loss diet – simply because it’s safer, easier and faster.

So let’s talk about this ‘slow carb’ diet plan that helped me burn off 1.5 pounds a week with a simple 4-part program.

The broad outline of it is simple, yet effective…

A. Don’t eat carbs

Not all carbohydrate is bad during your fat loss diet. But avoid rice, cereal, bread, pasta and potatoes. These so-called ‘white carbs’ are more likely to get deposited as extra fat on your body – unless you have a very active lifestyle, or workout regularly at the gym.

best fat loss diet

B. Plan your meals

Dieting isn’t easy – unless you have a system. If you plan your meals and stick to it (even if that sounds boring), you can’t help but lose weight. Draw up a list of food items from 3 groups – proteins, vegetables and legumes. Create your best fat loss diet by mixing one item from each list, and eat as much of it as you want. Just don’t eat more than 4 times in a day!

C. Avoid calorie-rich drinks

Plain water is good. Your best fat loss diet lets you drink as much as you wish. Just stay away from soda, coffee, soft drinks, fruit juices and milkshakes. Green tea without sugar is okay. An occasional glass of wine won’t hurt.

D. Go crazy on weekends

Indulge yourself one day in a week. It’s good to break from routine. In fact, when you pig out badly, you’ll be so sick of all that food, you won’t want to look at it again for the rest of the week! What’s more, the sudden intake of calorie-rich food sparks a surge in your body’s metabolic rate and thyroid hormone release – which helps you burn off belly fat more effectively.

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So What’s The Best Fat Loss Diet Plan?

Not a crash diet, or an unhealthy (or risky) one. Your ideal diet program is one that alters the way you relate to food and eating.

Yes, the best fat loss diet is one that reprograms your body’s metabolism in a way that will burn off fat and help preserve muscle mass… so that you’ll look better and feel fine.

Unfortunately, many people think about fat loss only as being quick and easy. While it is possible to consistently lose 7 pounds a month, that won’t happen automatically. You need a fair bit of discipline, motivation and a systematic approach to eating.

No, you don’t have to obsessively count calories. That’s boring – and often inaccurate. But if you discover your best fat loss diet, you’ll be able to eat as much as you want… and still lose weight!

It’s also important to be realistic about your fat loss goals.

You’ll find it easy to drop 10 pounds in the first month of a new diet or fat loss program. But it’s harder to keep it going at that level for the next 3 months. Such a goal is, frankly, unsustainable.

However, you can shed unhealthy fat at a slower, more steady rate over a longer period of time. In fact, a key point of your best fat loss diet plan should be to focus on losing fat, not weight. Unless you have this attitude, you’ll only eat too little and over-exercise, which results in losing muscle mass instead of fat.

Low carb diets and ketogenic diets help your body burn fat as fuel for energy. When you eat protein and vegetables while cutting down on your fat intake, your metabolism will shift towards burning fat stored in your body for energy – which results in weight loss.

Your best fat loss diet plan will involve:

* Eating clean

* Cutting down on calories

* Controlling the number of daily meals

* Being physically active

* Going for regular walks

Rapid Weight Loss – How To Deploy The Best Fat Loss Diet

best fat loss diet

Maybe you’ve got a bikini contest coming up. Or have planned a photo shoot. Or just want to look better for someone.

You glance at yourself in the mirror and sigh at the rolls of fat around your middle. How nice it would be if you could melt some of it away!

Ok, so… You need to drop a few extra pounds – fast.

Here’s a 10-step plan to go about it.

1. Eat calorie-concentrated foods like smoothies, salads and soups which are loaded with minerals, vitamins and micro-nutrients.

2. Include fiber by choosing raw foods and vegetables. This also adds enzymes to your best fat loss diet. Avoid starchy foods and whole grain, except for post-workout meals.

3. Control quantities. Small servings prevent over-eating. Stop before you’re too full. But don’t go overboard. And never cut down to less than 1,000 calories a day, or you’ll start losing muscle.

4. Take supplements like omega-3 fish oil, vitamins and probiotics. Not only does this help metabolism, you also won’t feel as hungry!

5. Fasting intermittently further speeds up fat loss. Alterations in growth hormone and insulin levels help burn fat, gain muscle, and even slow down aging.

6. Drink coffee or tea. Caffeine and polyphenols lower hunger and boost fat metabolism. Moderation is important. No more than 2 or 3 cups a day is best.

7. Cut down on fat intake. There’s some controversy over whether or not fat-restriction helps. But vegetables and proteins are more filling and you won’t find it difficult.

8. Watch out for ‘hidden’ calories. Sauces are often sweetened with sugar. Salad dressings are oily. Other additives and preservatives can silently add fat to your form.

9. Shun fruits and nuts. Many fruits are rich in sugar. Nuts are hard to resist, and while a handful isn’t bad, you often tend to eat much more… and that adds extra calories.

10. No dairy products. Fat loss is stalled by cheese, butter and cream. During the rapid fat loss phase, avoid dairy entirely.

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While these tips make up the best fat loss diet, and are a simple formula for quick weight loss, there are many food items that you can eat at will that won’t detract from your goals.

* Wild and organic raw vegetables like spinach, lettuce, greens and kale are great.

* Proteins in the form of grass-fed beef, seafood and poultry are fine, as are eggs.

* Water is better than sweetened drinks. Black coffee and green tea are good options to include in your best fat loss diet.

Some kinds of food are best avoided like the plague.

* Processed foods

* Deep fried food

* White carbohydrates

* Cereal

* Syrups and sauces

* Sugar alternatives (sweeteners)

* High calorie drinks

best fat loss diets

Benefit From Your Best Fat Loss Diet

Why do all of this hard work? Why deprive yourself of eating your favorite foods? Is there a good reason for it?

Yes, there are many advantages from sticking with your fat loss plans.

1. You’ll lose weight. Burning off extra pounds gets you closer to your ideal body weight.

2. You’ll look better. Imagine yourself with all that belly fat gone!

3. You’ll be off medications. Many illnesses are directly linked to being overweight. If you could stop taking pills, or even cut down on some of them, wouldn’t that be a worthy goal?

4. You’ll have your ideal body. Go from 10% or more body fat to under 5% – and watch yourself grow energized, healthier and fit.

Is This Kind of Fat Loss Really Practical?

I hear your concern. No matter how simple the best fat loss diet plan seems, you’re worrying if you’ll be able to stick with it for the long haul.

Maybe not. Listen, I’m not going to fool you into believing that a weight loss of 7 pounds a week will continue forever.

It won’t. It can’t.

But what this diet plan will do for you is set the fat loss ball rolling. Your body will learn how to burn fat and build muscle. And in a bigger sense, this isn’t about a ‘diet’ or ‘exercise plan’.

Any fat loss diet plan is a lifestyle change.

Over time, you’ll change the way you think and feel about food, about exercise, about fitness, about looking good, about enjoying yourself. When you’ve set your metabolism right with the best fat loss diet program, you can eat anything you like and still lose fat and build muscle – while staying healthy, fit and happy.

If you’re ready to get started, you can learn how to burn fat right now with this very effective 14 Day Rapid Fat Loss Plan. In it, you’ll find all the tools and information you need to take control of your weight problem.

Quit worrying about boring meals. Stop obsessing over counting calories. Just a simple tweak to the way you eat and a few simple exercises that you can do right at home will help kickstart your fat loss.

Click here to start losing fat with the 14 Day Rapid Fat Loss Plan.


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30 Low Carb Diet Recipes

Cheat Day “Tricks” That Speed Up Fat Loss

When used strategically, cheat days and binge eating can enhance fat loss. But that doesn’t mean you get to cheat on your diet after a few days of regulating what you eat or running for a few minutes on the treadmill!

Sorry, it doesn’t work that way.

Cheat days are NOT for gorging yourself with unhealthy food. That only puts you on a downward spiral that’ll booby trap your fat loss plans. Cheat days are meant to achieve goals and give you a psychological boost to stick with your diet plan.

Here are 3 tricks that you can employ with great impact to speed up your fat loss on cheat days.

Understand WHEN and WHY to cheat

Cheat days on your strict diet help spark your metabolism and safeguard it from the yo-yo effect of low carb foods. Glycogen stores need to be replenished after prolonged carbohydrate starvation or extreme exercise.

Another benefit to having cheat days is that they serve as psychological reward for your discipline and rigors. They also keep you from running out of steam and feeling overly tired or dull from the calorie deprivation involved in fat loss programs.

Leaner people often feel cold all the time as they lose weight, especially after burning off the insulating fat layer. Cheat days load up the calories, generate heat and warm you up again. Fat burning hormones like leptin also get reactivated by the spark of a cheat day binge.

So when you drop calorie intake and become thinner, leptin levels decrease and cheat days help reset the metabolic balance. This results in improved thyroid hormone levels, higher metabolic rate and ongoing fat loss.

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So When NOT to Cheat?

Cheating on your diet is not an excuse to gorge yourself at will. You shouldn’t use these days just when you’re bored of eating bland food. Cheat days are meant to cycle carbs, not blindly load your body with fat and protein.

Don’t use them as an emotional outlet for stress, relying on the “food high” to cheer you up. That becomes a bad precedent, and sets poor habits which continue beyond the diet period. Stress is a part of losing weight and cheating to avoid the stress can become like an addicting drug. Don’t get hooked!

Cheat days should be part of your disciplined diet, not an excuse for slipping off the wagon. Treat it as a reward, not an escape.

Carb cycling is nice because you can eat all your favorite types of food. The only provision is that you must fit it into the overall plan and restrict them only to cheat days. Only such a disciplined approach can bring you long term rewards.

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How To Use Carb Loading and Strategic Binge Eating

Carbing up is best done mid-week to spark your metabolism and avoid the adaptive response which limits the benefit of fat loss programs.

Take one or two cheat meals with foods that boost metabolism and replace glycogen in the body. Eating them towards the end of your day is best. Don’t binge or overeat.

Hormonal cheat days are flexible and fun. There are no restrictions to them. The goal is to reset fat burning hormones and replace depleted stores of glycogen.

You can’t do them more than once every week, and avoid bingeing.

Structured re-feeds are restrictive, but effective. You do them for set periods of 4 to 5 hours and are for serious dieters who want to lose fat and keep it off. You’ll be prescribed specific foods to be eaten in a particular order for a certain time.

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Strategic Binge Eating loads carbs after high intensity training with weights. When muscles are drained of energy reserves, nutrients are absorbed like a dry sponge soaks up water. High glycemic index foods like carbs and fruits are best.

These binges last for only upto 3 hours following a workout and are meant to help faster recovery, repair and growth of muscles stressed by high intensity training.

So, cheat days can be fun – but unless you’re careful, it can become a double-edged sword that derails your fat loss plan. It’s a part of your 14 Day Rapid Fat Loss Plan and one of the reasons which make it the best plan to lose weight.

Learn more in this 14 Day Rapid Fat Loss Plan review here.

If you’re looking to get started with your powerful weight loss plan today, just go to this special website and pick up your manual.

14 Day Rapid Fat Loss Plan

14 Day Rapid Fat Loss Plan Review

Try 14 Day Rapid Fat Loss for yourself from the official website

It’s obvious to anyone that losing weight is not easy or instant. Most systems frankly don’t work. This one does – if you follow the plan.

Are you ready to give it a try?

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Top 4 Exercises to Lose Belly Fat

Everyone loves the idea of having flat abs. Some people, desperate to shave off a few pounds of belly fat, are willing to do anything to achieve the body they have always desired.

They will willingly starve themselves, buy expensive supplements, and perform any exercises to lose belly fat, or try the latest fad diet that promises flat abs in just a matter of weeks.

Luckily, there is hope for them as belly fat is metabolically active and easy to lose – if you have the right program to guide you. While working out to get rid of belly fat can be helpful, proper nutrition also is an essential requirement. This means you’ve got to follow a low calorie diet. Otherwise belly fat might take quite some time to lose.

Let’s talk about some of the best exercises to lose belly fat. Before you do any of these, please talk with your medical advisor or coach to make sure you are fit and healthy to do them. Risking injury or serious complications is not worth losing those extra pounds.


The bicycle exercise has been known to be very effective in shedding a few pounds fast. It works well because it targets the rectus and the oblique muscles of the abdominal wall.

To perform this exercise properly, get into a supine position with fingers interlocking at the back of your head. Now bring your knees to your chest, while at the same time lifting your shoulders off the ground.

With your head slightly raised off the ground and your hands supporting your head, slowly bring your left elbow to touch your right knee while keeping your left leg straight and slightly off the ground.

Switch sides and keep pedalling until you have completed 3 sets of 12 repetitions each.

Side Plank

The next exercise to lose belly fat is the side plank. Lie straight on your right side with your elbow beneath the shoulders, keeping the legs stacked.

Place your left hand on the right your left hip. Now lift your hips off the ground until where you are only supported on your forearms and feet. In this position, your body should be diagonal to the floor.

Hold for about 30 seconds before you lower yourself to the starting position. Repeat 10 times, then switch sides and do the same.

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Ball Crunch

Of all the exercises to lose belly fat, the ball crunch is a very effective one. You need an exercise ball for this.

Lie on the ball with your lower back fully supported. Put your hand behind your head. Contract your abs, pulling the bottom of your ribcage towards your hips to lift your torso off the ball.

As you curl up, keep the ball stable, and then lower your back down to stretch your abs. Do 3 sets of 12 repetitions.

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Vertical Leg Crunch

The vertical leg crunch is another one of the most popular exercises to lose belly fat. It is similar to the leg crunch except the legs are straight up, with the knees crossed and hands placed beneath the head for support.

While at this position, contract your abs to lift your shoulders off the ground, keeping the legs in a fixed position to crunch. Do 3 sets with 12 repetitions.

These exercises to lose belly fat can be very effective if done correctly and consistently. If you followed the instructions strictly, you should feel some pain in your abs within the first few days. Typically the pain will go away after a few more days.

The best results come from workouts done on a schedule and under the recommendation and guidance of an expert. “14 Day Rapid Fat Loss Plan” is among the better known programs that can help you with fat loss and getting rid of belly fat.

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Carb Depleting Tricks To Speed Up Fat Loss

Everyone cheats on a diet. On weekends and holidays, maybe. Or when you’re on holiday, or at a party. You cut yourself some slack from time to time. That’s just being human.

If you’re keen to burn off fat without worrying all the time about what you eat (or being perpetually irritable because you’re not eating anything nice!), then you must plan the right strategy. Otherwise you’ll be miserable counting calories or obsessing over the amount of carbs you’re eating.

Dieting does NOT have to be painful or complex. With some simple carb depleting tricks you can double the rate of fat loss – and enjoy the process.

Extreme Dieting Is Not Fun

Inconsistent dieting habits wreak your metabolism. Yo-yo dieting is ruinous to your internal environment. What’s worse is that it isn’t your fault at all. There are so many weight loss plans and programs, each with conflicting advise and patterns, that anyone can get confused.

Temporary fat loss is easy. And popular. Most people are looking for short cuts. A quick fix that’ll rid them of some fat for some time. The bad news is that they’ll gain it back in a year or less – but that’s not what diet program coaches are bothered about.

A better goal is to achieve fat loss that sticks. In a manner that isn’t painful or joy-crushing. By eating carbs strategically.

Everyone has incredible fat burning capacity. It’s right there inside you, waiting for the right signal to activate it. Nothing genetic or individual about it at all. You just need the right fat loss strategy to unlock this power.

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Understand Macro-patterning

Macro-patterning is a dieting style around which the 14 Day Rapid Fat Loss Plan revolves. It can melt away lower belly fat, making it your body’s primary source for energy. You’ll get a slimmer body while your metabolism fixes itself – and uses up abdominal fat to do it.

You must first understand that your body responds in a certain way to carbohydrate cycling. The adaptive response is based on a 72 hour reserve which is conserved for 48 hours. To consistently overcome this adaptative response, you must cycle carbs scientifically.

Your body is responding to the total amount of energy it believes there will be access to. It monitors your calorie and mineral intake, compares it against the energy consumption by activities, and budgets for how the energy must be generated. This is hard wired into your body – for survival.

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Maintaining Energy Balance

The energy balance is maintained by matching the food and calorie intake with proposed expenditure for activity. For rapid fat loss, you must manipulate the sources from where your body derives energy. You must trick it into burning off fat for energy.

If your body believes you’re dieting, it will go into fat-conserving mode. Body temperature will drop, metabolic rate slows, and fat is stored against future needs. Macro-patterning can fool this monitoring system – and adjust your metabolism to burn off fat.

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Advanced Depletion Does The Magic

You must first teach your body to burn fat – and show it where the fat is stored. Structured carb depletion sets the tone. Cycling carbs makes the process enjoyable. Low carb periods are a necessary evil that makes the system work.

Advanced depletion drains carbohydrate and glycogen stores, stops the body getting dependent on sugar, lowers glucose levels and reprograms your metabolism. Your muscles are primed and ready to use carbs and there’s a massive calorie deficit.

When you time this correctly, the signal goes out to melt fat – and never stop.

Problems With Carb Depletion

Abusing this strategy leads to rebound weight gain. If you’re fooled by rapid weight loss without realizing you’re just dropping water in the beginning, you might go on a binge and reset your metabolism back to where it was before dieting.

That’s a big mistake. Here’s how to deplete carbs the right way…

1. For 3 to 4 days, lower starches and fruit consumption to zero.

2. Increase fat in diet, double your green veggies on deplete days.

3. Double your water intake every day, before noon on weekends.

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When you follow this method strictly for 3 or 4 days at a time, the carb depletion will help you burn fat and sidestep the adaptive response.

You’ll see incredible results from using this tactic by using the right foods at the right times for the right durations. It’s ALL in the approach. And the 14 Day Rapid Fat Loss Plan will teach you the precise system designed to lose fat and gain fitness.

Learn more in this 14 Day Rapid Fat Loss Plan review here.

If you’re looking to get started with your powerful weight loss plan today, just go to this special website and pick up your manual.

14 Day Rapid Fat Loss Plan

14 Day Rapid Fat Loss Plan Review

Try 14 Day Rapid Fat Loss for yourself from the official website

It’s obvious to anyone that losing weight is not easy or instant. Most systems frankly don’t work. This one does – if you follow the plan.

Are you ready to give it a try?

Visit the Official Website