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1. Is this actually achievable?
2. Is it a healthy way to lose body fat?
3. Will it meet our nutritional requirements?
4. Can we maintain the fat loss?
5. Are we sure it is fat we’re losing and not muscle?
We all strive for the ‘perfect’ body and in reality this can be difficult to achieve but there is no reason why a healthy, nutritious, balanced diet along with a tailored exercise program focused on cardiovascular and strength training won’t result in increased lean muscle mass and reduced body fat. A healthy diet will also help to boost your energy, mood and sense of well being.
In a nutshell we will be looking at a diet to include plenty of protein, moderate amounts of carbohydrate, limited amounts of fat, plenty of vitamins and minerals and an adequate fluid intake. Focusing on changing health behaviours and routine prove to be successful ways to achieve weight loss.
Metabolism
It really is important that we keep our metabolism going by eating little and often, aim for 3 main meals throughout the day with a couple of high protein, low fat snacks. Our aim is to maximise our lean muscle mass and minimise our fat stores as lean muscle helps burn energy and therefore aids fat loss.
Always start the day with a nutritious packed breakfast and do not even think about skipping it as athletes who skip breakfast train less effectively. Breakfast restores sugar levels after hours of not eating, can raise your metabolism, increase concentration and will help you to meet your nutritional requirements. Aim to include a source of fibre, calcium, protein and add some fruit to help meet vitamin and mineral requirements.
Choose wholegrain cereals and try to avoid sugar coated cereals and choose skimmed/ semi-skimmed milk. Some research suggests training before breakfast helps burn more fat, to some extent you will fuel off your fat stores; however you may not be able to train for as long or as hard due to depleted glycogen (carbohydrate) stores and may also be fuelling off protein stores which may cause a loss in muscle mass. It may be a good idea to have a small snack pre training and eat breakfast post training to maximise fat loss.
During meal times aim to include a source of protein, a tablespoon of carbohydrates and a minimal amount of ‘good fats’ and bulk up with plenty of vegetables or salad (we need the greens to strip the fat). Wholegrain foods such as bread, pasta and rice will keep you feeling fuller for longer.
Also, aim for low GI foods as these will release energy slowly and keep you fuelled throughout the day. Many people believe carbohydrates are ‘fattening’ but this isn’t necessarily correct. It is the amount of carbohydrates we eat and what we put on them (sauces, cheeses & spreads) that can lead to increased body fat levels. Therefore, carbohydrates should not be restricted from the diet in any way as they provide us with energy. Processed foods and takeaways are often high in fat, sugar or salt so it is best to avoid these, even those which appear healthier.
Protein
When it comes to fat loss protein is a very important topic as the requirements for protein increase. A sufficient amount of protein is needed to ensure muscle stores do not deplete which play a role in promoting fat loss. The more lean muscle we carry, the more calories we will burn as this increases our metabolism, hence strength training is also important. It is important to include a source of protein at every meal. The best sources include meat, fish, beans, pulses, dairy, eggs, nuts and seeds. An interesting fact is that 1kg fat burns 2 calories a day, whereas 1kg of muscle burns 42 calories a day.
Fats
Although it is important to keep our fat intake to a minimum, a small amount of fat in the diet is needed for good health. The majority of our fat intake should come from unsaturated fats. Omega 3 is a type of fat which our body cannot make, therefore it is important we obtain this from our diet. Omega 3 oils also play a role in reducing the ‘bad’ fats and can be found in oily fish, nuts, seeds and oils such as flaxseed and linseed. It is important to choose low fat products, particularly dairy such as cottage cheese instead of cheddar cheese and skimmed milk as opposed to full fat milk.
Vitamins and Minerals
Go wild with vegetables and salads, we all know how good our veggies are for us so ensure you include plenty of greens in the diet as they are packed with nutrients and help strip the fat. Choose dark, brightly coloured fruits and vegetables as these are packed with vitamins, minerals, antioxidants and fibre. It is important to include these in the diet for various health reasons such as supporting the immune system and thyroid, providing energy, preventing certain types of cancer and also play a role in metabolism. Go easy with the amount of fruit you eat as it can be high in sugar.
Fluids
Many people don’t drink enough fluids, ensure you are drinking plenty of water throughout the day to keep hydrated and flush out those toxins. Sometimes our body confuses hunger with thirst as our body is not always the most efficient at establishing between the two. A useful tip would be to have a glass of water before each meal and snack. Avoid alcoholic drinks as these are empty calories and it is important to not only think about your energy intake from food, but drinks too. Some research suggests green tea may play a role in reducing body fat so aim to include a couple of cups a day. Be careful with pre brought smoothies as these are often packed with sugar so opt for homemade smoothies.
Cooking suggestions
The way in which we cook foods can make a huge difference to the nutritional content. Simple tips that can make a difference include: always trim the fat off meat & cook without the skin on as most of the fat lies just beneath the skin which soaks into the meat during cooking, use minimal amounts of oil (rapeseed oil is a healthy option to cook with), don’t fry foods, use low fat dressings, sauces and cheeses and finally have small portions.
Remember, give your body everything it needs! Refuel, Protect and Repair! Maintaining fat loss can be the most difficult stage, make sure you keep on track, stay focused and remind yourself of your achievements!
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