Chicken, Broccoli and Rice
These are the best foods for fat loss, no more sweets, no more going out, just this meal or a variation of it, right?
You’ve probably heard some variation of this and tried it out only to quit after a week (maybe two). The truth is that when it comes to foods for fat loss, there is a plethora of food options and meals you can make that will drastically improve your chances at success when dieting.
In the most literal form, when dieting it doesn’t matter what food you eat. The ONLY thing that matters is how many calories you consume and ensuring it’s a deficit. Of course, eating 2000 calories worth of donuts is a lot easier than 2000 calories of chicken. So let’s talk about filling foods that’ll help you out.
The Three Essential Macros
Proteins: Your best friends. Egg whites, meats, beans, protein powders, skim milk, yogurts. These foods especially the lean meats, low/no fat yogurts and milks will ensure you get the maximal fullness while keeping your calories low.
Carbs: Potatoes and white bread are excellent options to make a variety of delicious volume rich meals. All other options are, of course, fine. However, there are alternatives to items such as white rice and pasta that can be bought and made at home for many less calories and much more volume.
Fat: This is the trickiest Macro to fit in, as it has the most calories per gram (9 compared to 4 for the other two). Cooking spray instead of regular oils and low-fat foods such as low-fat bacon, milk, yogurt, etc. are great suggestions, you can’t go wrong with. What I suggest is that you keep your fats in, using them sparingly. A bit of avocado here and some butter there – not too much but enough to let you reach your goals if you really love it!
Helpful Information:
When it comes to the big three we just described knowing how much of each you need is helpful. So here’s a simple list to try out!
Proteins: Aim for 1 gram per pound of body weight or 2 grams per kilogram of body weight to ensure maximal muscle retention/growth.
Carbs: Whatever remains after calculating your protein and fat!
Fats: .2 – .4 grams per lb. of bodyweight or .4 – .8 grams per kilogram of weight.
Conclusion:
In the end, fat loss comes down to CICO (calories in, calories out). The foods you eat will make a huge impact on achieving your goals and how hard the journey is.
There are MANY alternatives to the foods you love and many delicious recipes you can make with these ingredients. You just need to be mindful of the foods you choose to buy and their nutritional information. Make sure to know whether or not it’s worth the cost in calories.
Keep learning, keep practicing and I promise your journey will be a great deal easier, my friend.
Good luck!
Transformation For Life
