The first rule for a successful fat loss diet is to opt for low calorie density foods. How does it help? One, is that you’ll be intaking a higher volume of food for less calories, which activates the stretch receptors in your gut to enhance the fullness response. Second, a higher food volume also means more chewing is required and longer meal times, which both also enhance the fullness effect. And finally, low calorie density foods are often also quite high in fibre (e.g. fruits and veggies), which also seems to have an added effect on fullness because it slows digestion. Now, as for the best low calorie density foods, these are typically foods that are high in water and fibre.
Next, for your diet to burn fat, you want to keep an eye on your fat intake. Fats have the lowest impact on fullness when compared to carbs and protein, since high fat foods are often smaller in weight and volume yet pack over twice the amount of calories per gram as carbs or protein does. So, my recommendation is to aim to experiment with a relatively lower fat intake that’s at least meeting the minimum recommended fat intake everyday (0.25-0.5g/lb of bodyweight), and then allocate the rest of your calories more towards carbs and protein. Do experiment with this though as this will vary individually. But just make sure that for the fats you do intake everyday, be mindful of them and measure them whenever possible since these calorie dense foods can very quickly take you out of a calorie deficit which is what matters the most.
Lastly, when it comes to how to lose fat, you’ll want to limit liquid calories. Liquid calories have consistently been found to be less satiating than solid calories. Even in studies where the liquid calorie meal stretches the stomach out more than the solid meal does, the liquid meal still elicits a weaker fullness response than solid foods. Meaning that during a dieting phase it would be a good idea from a hunger management perspective to limit your intake of liquid calories. This means avoiding fruit juices, smoothies, and shakes, and instead opting for their whole food counterparts.
Here are the key takeaways that you’ll want to implement for the best diet to lose weight:
1) Swap higher calorie density foods for low calorie density foods that deliver a higher amount of volume & fibre for a fewer amount of calories. This will enable you to stay full and satisfied with less calories.
2) Be mindful of your fat intake and try keeping it relatively low/moderate. Using these calories for carbs/protein in your fat loss meal plan instead can help with fullness.
3) Limit liquid calories (smoothies, shakes, juices, etc.) when dieting. Solid foods generally provide a greater effect on fullness, and blunts hunger for longer.
All in all, guys, it’s vital that you setup your nutrition plan in a way that not only maximizes fat loss, but more importantly in a way that you will actually adhere to and enjoy sticking to everyday. As that’s the key to long term success, regardless of the dieting approach you choose to follow. And for a step-by-step program that does exactly that and not only show you what and how much to eat week after week, but also pairs this with a weekly workout plan so that you can burn off fat as efficiently as possible with science, just like countless of our members have done with their Built With Science programs, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
FAT LOSS MEAL PLAN PDF DOWNLOAD:
Filmed by: Bruno Martin Del Campo
Subscribe to my channel here: