Food Choices and Fat Loss

Collage from  Photographs of thai food

(DGIwire) – There are many ways to approach weight-loss and the loss of excess body fat.  There are good ways and bad ways.  Food choices will often influence both the rate of fat loss and your overall experience while you are improving your body composition.

It is important to recognize that weight loss is not the same as fat loss.   This is why monitoring your body composition while dieting is critical to your ultimate success. You want to lose your excess fat, not just weight, which often also includes critical muscle mass.

So, what are the best foods to eat for fat loss?

To start, no matter what anyone tells you, a caloric deficit is required for fat-loss.  You need to eat fewer calories than you expend over a sustained period of time.  There are no magic foods, supplements or pills that will allow you to eat more calories than your actual energy requirement and still lose body fat.  You can get fat eating too much of anything.  This is a fact.

However, there are food choices that will allow you to eat a greater volume or total weight of food that will still result in a caloric deficit and even provide superior nutrition. The USDA estimates that the average American eats 4.7 pounds of food per day. How can we use this information to our fat-loss advantage?

“In a nutshell, the best foods for fat loss will be low in calories but high in nutritional value.  Building your diet around food choices that meet this description will allow you to consume a greater volume and weight of food, provide the highest level of nutrition per calorie, and at the same time create a better chance of creating a caloric deficit.  Low-calorie, high-nutrient foods are a win-win situation”, according to fat-loss experts Dian Griesel, Ph.D. and Tom Griesel, co-authors of TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust (BSH 2010).

The foods that fit this description and therefore are the ideal fat loss foods are fresh fruits, leafy greens and non-starchy vegetables, followed by legumes and lean protein.  It is neither necessary nor ideal to eat these foods exclusively while on a fat loss program. However, careful selection of these foods will provide highest amount of water content, fiber, vitamins, minerals, antioxidants, phyto-nutrients and other essential compounds required for optimal health while keeping overall calories to a minimum.

Tom Griesel adds, “Building your diet around a wide variety of these foods will provide optimal nutrition along with the least amount of calories per pound, which makes them the best choice even when fat loss is not the goal.”

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