This article is a continuation of this weeks Quick Tip Tuesday. If you haven't already seen that video, you can watch it here:
Fat loss is mostly a numbers game. Burn more Calories than you consume and you'll lose weight, guaranteed. There are other considerations, but we will talk about those later in this article. For now, let's stick to the numbers game.
The biggest issue with keeping your Calorie intake down is hunger. When losing weight, our bodies are programmed to send ghrelin, the hunger hormone, to the brain so that we will want to eat. The body doesn't want to lose fat because it's our life insurance policy during a famine. That said, the trick is to eat more low-Calorie foods so that we can stay full without stopping fat loss by eating too many Calories.
Here's a list of foods that are impossible to overeat on (Calories are listed per 100g/3.53oz of the food item):
- Arugula: 25
- Asparagus: 20
- Bell peppers: 20
- Bok Choy: 13
- Broccoli: 34
- Brussels Sprouts: 43
- Carrots: 41
- Cauliflower: 25
- Cucumber: 15
- Dill Pickles: 11
- Grapefruit: 42
- Kale: 49
- Lettuce: 15
- Mushrooms: 22
- Onions: 40
- Radish: 16
- Shirataki Noodles: 9 (brand dependent)
- Spinach: 23
- Watercress: 11
- Zucchini: 17
Now let's talk about one of the "other considerations" from earlier. Calories in vs Calories out is the number one driver of weight loss but we also care about where that weight comes from. The real goal is fat loss. In order to ensure most of the weight we lose comes from fat, where our Calories come from also matters.
We need to assign a large chunk of our daily Calories to protein. If your goal is fat loss, the more protein you eat, the better (to a certain point). Based on the current research, the maximum benefit of protein seems to top out at 1.2g/lb of body weight for novice weightlifters and 1.3g/lb of body weight for advanced weightlifters per day. Yes, you do need to be lifting weights. It's crucial for fat loss and maintaining lean body mass while on a diet.
This means we need to pair our "impossible to overeat on" foods with a protein source. Before reading this list, I'd like to point out you will notice the Calorie count for the protein sources is quite a bit higher. This is because a gram of protein contains 4 Calories so as the protein count goes up, so does the Calorie count. Don't skimp on your protein though.
Some great lean sources of protein are (Calories and protein listed per 100g of food item):
- Chicken Breast: 165 (31g protein)
- Cod: 82 (18g protein)
- Egg Whites: 52 (11g protein) (3 large egg whites weigh 100g)
- Eye of the Round Steak (with fat trimmed): 162 (29g protein)
- Pork Loin (with fat trimmed): 143 (26g protein)
- Tuna: 82 (18g protein)
- Turkey Breast: 104 (17g protein)
- Whey Protein (per scoop): 120 (24g protein) (brand dependent)
If you pair these "impossible to overeat on" foods with a lean meat, you'll be able to shed body fat without feeling like you're starving yourself in the process.
Thank you so much for reading! If you found this information helpful, share it with a friend. I would appreciate it and I know they will too. If you like what I have to say, sign up below to become a Treadaway Training insider and never miss a post or video. I will be back Tuesday with another fat loss topic on my YouTube channel. As always, God bless you AND your family and I'll see you next week.