While the word diet brings a lot of fear to those who hear it, in reality, a diet simply means your food choices. Whatever your food choices are, that is what a diet is. The key to successful fat loss is not to starve yourself, but instead, to make the right food choices.
Food Choices That Will Help You To Create A Fat Loss Diet
I will eliminate all of the confusion on what to eat by detailing exactly what foods will help you to create a diet that will promote fat loss:
Choose the right carbohydrates like whole grain pasta, brown rice, oatmeal, potatoes, and above all, vegetables like green beans, lettuce, and broccoli. Forget processed carbohydrates that come from candy, cakes, processed breads, cereals and breading as these do not help to foster fat loss. These processed carbs are released into the blood stream too quickly, and thus, they cause a very big insulin release which will protect fat from getting burned and which will create unstable energy levels.
Choosing the right proteins like chicken (knowing that the chicken breast is much less fatty than other parts such as the thigh or the wings), white fish and salmon (yes, salmon is a fatty fish but the fats are GOOD fats loaded with Omega 3s), 96% lean steaks, egg whites (with 1-2 egg yolks as these also contain good fats), and turkey. Avoid foods like pork ribs (because they are high in saturated fats) and reconstituted meats such as chicken nuggets, Cordon Bleu, deli meats and fast foods that contain lots of fat.
Again, don’t forget to eat your vegetables. The best vegetables you can eat are: green beans, broccoli, cauliflower, mushrooms, spinach, asparagus, lettuce, tomatoes, peppers, cucumbers, garlic, and onions.
If you really cannot do without dessert, you can have one, but it has to be a healthy one. Concentrate on low calorie desserts like Sugar Free Jello and you can also have a piece of fruit with it. Samples of good fruits are: apple, kiwi, peach, strawberry, pear, pineapple, watermelon. All these fruits are good for health but like all fruits, they contain fructose. Thus, for the best fat loss, do not eat more than 2 of these fruits per day when on a fat loss diet. Usually I like to have my fruits around workout time.
For good fats, concentrate on getting them from the following sources: extra virgin olive oil, almonds, salmon, walnuts, hazelnuts. Eliminate butter, cheese and other sauces that come already prepared as they usually contain added sugars and the wrong kind of fats! (Please check out my article on Why Not All Fats Are Created Equal)
Putting It All Together and Creating Your Balanced Fat Loss Diet
With all these food choices, it is now easy to compose a balanced meal without bad fats. What is a balanced fat loss diet you may ask? One that consists of 5-6 small meals a day consisting of 40% carbs, 40% proteins and 20% fats.
A normal man needs 2000 to 2500 calories a day. Thus, at 40% Carbs/40% Proteins/20% Fats he will need around 200-250 grams of carbs, 200-250 grams of protein and 45-55 grams of good fats per day divided over 5-6 meals. (Note: 1 gram of carbs = 4 calories, 1 gram of protein = 4 calories and 1 gram of fat = 9 calories).
A normal woman with average activity who is weight training and looking for fat loss needs 1200 to 1500 calories per day. That comes out to 120-150 grams of carbs, 120-150 grams of protein and 26-33 grams of good fats per day divided over 5-6 meals.
Here are some sample diets that follow all of these principles:
There you have it! Now you have a very good base to design your fat loss diet and get started on your way to fat loss. The power is within you!
About the Author
Cecile Bayeul is a Registered Nurse, International fitness model/author and natural female bodybuilding champion who beat anorexia by embarking into a fitness program. She believes that by embarking into a fitness program you can not only achieve any body that you want but you can take control of your life and take it anywhere you want! You can follow Cecile via her fan page: www.facebook.com/cecilebayeul, her twitter: www.twitter.com/cecilebayeul, her YouTube Channel: www.youtube.com/cecilebayeul or any of her sites: www.CecileBayeul.com and www.UniversityofAbs.com.