6 Types of foods that will ensure you lose fat, must ensure that you stay in a calorie deficit and have a good relationship with food.
A calorie deficit is when you burn more calories than you consume on a daily basis. Calories are the energy units that are found in all that you consume.
You will burn more calories if you exercise, but one of the best ways to burn more is to exercise. Do a workout plan that your body and schedule can accommodate and one that just works for you.
Your nutrition is one of the most important factors that will ensure you maintain a calorie deficit no matter how much you exercise.
Look for this criteria in the types of foods that will ensure you lose fat. There will be some that will fall into more than one category and that will give all the more reason to eat them.
1. Low In Calories / High In Volume
When you’re trying to lose fat, you must maintain a calorie deficit. What better away to maintain a calorie deficit than food that is low in calories and can be eaten in high volumes.
For example: think of your our stomach as a bag, when you eat oil, a quarter of the bag would be filled but there would be at least 200 calories in that oil which would be quick to clean out.
When you fill the bag with low calorie food for the same 200 calories, you would be able to fill the whole bag, which would take longer to clean out.
The high volumes means that you can eat a lot of it and feel full for longer. These foods can be classified as the following:
- Rice Cakes
You must look to the fruits and vegetables (and leafy ones) that can easily be made into small pieces or are small in general as the best options.
2. Appetite-Suppressing Foods
Appetite is a term used to define your desire of food.
Appetite-suppressing foods can have qualities which affect your senses and give you the feeling of not being hungry.
They can be low in calories and eaten in high volumes. Some have chemical compositions that are difficult to break down in the body, therefore it would take longer for the body to digest and this will leave you feeling fuller for longer.
They can come in solid or liquid form, but have the same effects. Great options to try are:
- Dark Chocolate
- Cayenne Pepper
These foods contain at least one of the qualities stated above, but to understand more on why they do, check out this post I did on these appetite suppressing foods.
You must make sure to look out for the calories in some of them.
3. Calorie-Free Drinks
Calories are the energy units found in all that we consume.
There is no such thing as calorie-free drinks. Everything we consume carries energy, but some are just so low in calories that they won’t affect your calorie goals in fat loss.
The two that are ideal in having no calories are water and green tea. They don’t have much taste in them, but they can help you with keeping your calories low. You can add sugar substitutes that have very low calories.
Very low-calorie sugar substitutes are what many popular brands use these days to have a no-sugar drink produced.
You must look out for the healthy fruit juices in stores, many of them are high in calories because of the sugar that is added to them. The rawer and less processed it is, the better.
4. Fiber-Rich Foods
Fiber is a type of carbohydrate that you get from plant-based foods. It can be soluble in water in your body, which makes it gel-like when passing through the body or insoluble in water which makes it not fully broken down when passing through the body.
These fiber-rich foods help with digestion by helping you feel fuller for longer which will help you eat less calories. They will also help food pass more comfortably through and out of your body.
You get fiber from whole grains, beans, fruits and vegetables and there are many high fiber foods. These are also generally low-calorie foods to which can be eaten in high volumes too, as stated above.
5. Foods Low In Fat
Fat is the macronutritent that is usually oily or greasy in texture. You get saturated fats that come from animal sources, while unsaturated fats come from plant sources. Saturated fats are usually solid at room temperature and unsaturated fats are usually liquid at room temperature.
Fat provides the highest amount of calories per gram with 9 calories per gram of fat, while carbs and protein each provide 4 calories per gram.
If you are to focus on maintaining a low-fat diet, it can ensure that you keep the calories at a minimum.
In most of your food, look to the low fat options: whole-wheat bread and pasta, brown rice and lean meats. Fruits and vegetables are also low in fat and can be eaten in high volumes.
6. Cheat Meals
Cheat meals are the meals that you enjoy because of how delicious they are, but they are usually high in calories and can be unhealthy if eaten too often.
I know that this may contradict the above type of food, but the reason I have put cheat meals here is because they actually help with your relationship with food.
When you are looking to enjoy life and still be healthy, a cheat meal becomes an essential part of your diet.
You must ensure to watch your portion sizes for calories and macros with all food that you eat, but cheat meals can be really high because of the amount of processing that it undergoes.
When you have a good relationship with all food, be it more or less nutritious, it will ensure that with your diet alone you can lose fat. Focusing on these 6 types of foods will ensure that you lose fat.
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