Could you really eat well and still lose fat?

So you are struggling with your weight and get exhausted fast. You make a commitment to lose fat. Now what’s the first thing that you would think of doing?

Reduce your food consumption!

So after subsequent food reduction you find yourself at a point where you stop losing weight. You also notice that you are eating far less than most other people are. You are demotivated, hungry, and weak and may feel way worse than what you had felt when you started out. And now you’re wondering, what the hell went wrong??? Is there anything that you could do to correct it?

Well what if you were to find out that you could actually eat well and still lose fat?
This is no magic or trick solution, it’s just a simple concept called “eating right.”

What exactly does eating right mean?
It means to know
1. What foods are beneficial
2. How best to consume them (Quantity)

 

Let us have a look at some foods that could be beneficial to fat loss.
Eggs are a great source of high quality protein and they help increase your metabolic rate. Studies have shown that eggs for breakfast can reduce hunger and increase satiety if you are obese [1] .

 Fish like sardines, herring, salmon, mackerel and other fatty fish, contain Omega-3 fatty acids. Omega-3 not only helps reduce inflammation, but promotes a healthy heart as well as fat loss.

Lean meats of Poultry, Pork and Beef are high in protein. High protein content helps you feel full. Digestion of protein also burns a lot of calories [2] .

 

High fiber vegetables like spinach, fenugreek, beans, broccoli, peas, and lentils make you feel full and reduce the desire to over consume food.

 

Vegetables like carrots and sweet potato have carotenoids and antioxidants, which stabilize blood sugar levels and lower insulin resistance. This reduces the chances of gaining fat.

 

 Fruits like grapefruit, lime, Indian gooseberry (amla) are high in vitamin C. As people deficient in vitamin C have a harder time to lose fat, these fruits are helpful [3] .

 

Berries like raspberries, strawberries, and blueberries are packed with polyphenols. These are chemicals which can help reduce fat gain as well as enhance post workout recovery.

 

Whole grains like Oats, Brown rice, Quinoa, Buckwheat, barley and millets are high in fiber and can prevent you from putting on weight.

 

 Almonds, walnuts, pistachios and brazil nuts are rich in antioxidants as well as high in fiber.

 

Pumpkin seeds help bolster your body’s magnesium levels. This can aid in fat control and stave off weight gain.

 

MCT oils and Coconut oil are readily absorbed by the body. They travel to the liver and are made available for energy. They also reduce hunger pangs [4] .

 

 Some Whey Protein powders contain amino acids which stimulate hormones in the gut that aid in fat reduction [5] .

 

 Consuming Apple Cider Vinegar regularly has shown to improve metabolism and have a beneficial impact on lowering insulin resistance. Therefore, it is definitely to be considered for promoting fat loss [6] .

 

Takeaway – The underlying principle behind fat loss is to first know the calories required by your body to stay in a deficit, and then design your diet incorporating all the right food elements while keeping within the calorie constraints. No matter what your goal, you should be able to provide the body all the essential nutrition it needs, you should enjoy your food, and you should never feel fatigued or starved while on your diet plan. That is the summation of ‘eating right’ that will lead you in the right direction towards your fitness goals.

 

Article Credits – Ezra Sahu

 

References
1. https://www.ncbi.nlm.nih.gov/pubmed/18679412
2. http://ajcn.nutrition.org/content/82/1/41.abstract