How to lose fat while eating almost everything you want
Actualizată în: Febr. 11
When people generally think about dieting, they tend to picture themselves sitting in a tiny dark corner, with their eyes sparkling due to hunger, trying to last for as long as possible.
The general perception involves giving-up tasty foods, forgetting about deserts, and above all, reducing the food intake to the point where your pet would end-up eating more than you!
However, those are nothing but misconceptions, and I'm about to show you that with subtile adjustments, you can still enjoy your favorite meals, without having to shrink the portions, and more than that, you can even have your favorite desert. It doesn't sound so bad, right?
So, the obvious question would be: "Ok, but what's the catch?"
Well, it's pretty simple. Remember when I said "subtile adjustments"? Those adjustments although they are subtile, they make all the difference between losing fat or gaining more!
Forget about the "7 days" diet plans you read about on the internet, as 99% of them are just unsustainable, bringing short-term results at best, with devastating results on the long-term.
And when I mean short-term results, I mean that on the short-term, you're only going to lose water retention, and little to NO fat, while gaining it all back (or more), the moment you stop it. And trust me, you will end it, since it's not only unsustainable, but it also puts you at high risk of developing medical conditions that previously, you never had.
For detailed information about crash diets check-out my post Crash diets: facts vs. myth
So, let's do this the proper way:
The first thing you need to understand about dieting, it all comes-down to manipulating the macro-nutrients (protein/carbohidrates/fats/fibers) in our advantage, wether we're talking about losing fat, or gaining muscle or why not, both! I can assure you, it's perfectly possible.
Our food can contain up to 4 macro-nutrients, each of them having attributed a certain amount of calories per gram. It is important for you to understand and to remember this, as you will use this information for your future meal plans from now on:
PROTEINS: 4 Kcal / 1 gram of protein
CARBOHIDRATES: 4Kcal / 1 gram carbs
FIBERS: 4 Kcal / 1 gram of fibers
FATS: 9 Kcal / 1 gram of fats
IMPORTANT: Fiber is a type of carbohydrate that our body cannot digest, therefore it reaches our gut unchanged, while being digested by our gut bacteria through a process called fermentation, producing short-term fatty acids which are a type of fat that reduces belly fat.
Since fiber goes-out of our body without being digested by our body's enzymes, we will always exclude the calories coming from fibers when we're calculating our caloric intake.
For the last 50 years or so, the media and the medical science has been labeling fat as being the sole responsible nutrient for obesity. However, in the last few years (finally), it's been concluded by medical science that obesity is mostly associated with high sugar intake, which also promotes the development for a large spectrum of diseases including cancer.
For detailed information about sugar, check-out my post Sugar: the gentle white death
Since sugar is a high glycemic index carbohidrate, it will raise your blood sugar levels, forcing your pancreas to release insulin to lower those levels to normal. Under normal circumstances, this wouldn't be a problem, if it only happened once in a while, but we all know how it goes.
After a while, abusing sugar intake for enough time, will lead the pancreas to stop functioning properly by not being able to release insulin any more to do the job, and guess what?
We become diabetic! And of course, we start injecting insulin to do the job of the pancreas.
Most people ingest huge amounts of sugar on a daily basis, without even realizing, due to lack of knowledge, and due to the fact that they are misled by TV commercials promoting products packed with high amounts of sugar labeled as "diet products", which is a total lie.
For detaild information about diet products check-out my post: How to spot fake diet products
So far, we know the following:
Sugar is a high glycemic index carbohidrate responsible for obesity, diabetes, and other terrible diseases such as cancer (as cancer cells feed on sugar in order for them to grow).
Other high glycemic index carbohidrates are also: brown sugar, glucose and fructose.
Don't get fooled by the media propaganda promoting them as healthy alternatives to sugar. Although they have a slightly smaller glicemic index, as far as I'm concerned, they are almost as bad as white sugar, so they should also totally be avoided if you're looking to drop fat.
IMPORTANT: I know that there is a popular belief that HONEY (of any type) is beneficial for the human body, but the fact of the matter is that honey contains a large amount of fructose, it's a big NO-NO for people looking to drop fat or those having diabetes problems. Some might argue that honey is natural (and it is), and that it carries vitamins, therefore we should use it.
Let me make this clear: the amount of vitamins the honey carries, is so insignificant, that it just doesn't justify putting large amounts of fructose into your mouth, just for a fraction of health.
If you want to boost your health with vitamins and minerals, feel free to get them from meat, as meat is the richest source in vitamins and minerals. You can read more about this in my post Meat: the richest source of vitamins and minerals
just to give you a better understanding about what I'm talking about here, I will give you a few examples that will show you why apparently healthy products might not be so healthy after all:
Honey: nutritional profile per 100g
Total fat: 0g / which is 0% of the necessary daily intake
Sodium: 4g / which is 0% of the necessary daily intake
Total Carbs: 82g / which is 30% of the necessary daily intake ( all of it sugar ! )
Dietary fiber: 0.2g / 1% of the daily value
Protein: 0.3g / 1% of the daily value
Vitamins / minerals / amino acids: 0% - 4% of the necessary daily intake
The reason why I outlined in RED the section "Total carbs" is because as you can see, 82g out of 100g of honey is sugar (fructose+glucose) while 17.1g is water, and 0.9% is vitamins and minerals, and if you sum it all up, gives you the 100% composition of honey.
Since a tea-spoon of sugar has 2.5g per serving, imagine that consuming 100g of honey is the equivalent of around 33 tea-spoons of sugar ! You will find similar numbers if you research about pine syrup, molasses, and sugar-cane syrup.
As you might notice, 82g of carbs found in 100g of honey, show-up as 30% of the necessary daily value, HOWEVER, what they fail to say in the data extracted from the link below, is that the daily carbs intake SHOULD NOT consist in high amounts of sugar, but in low glicemic index carbs at best, such as whole wheat products or brown rice. But then again, even those types of carbs should not be in your diet if your goal is to drop fat.
Source of data: https://www.nutritionvalue.org/Honey_nutritional_value.html
So, the next time somebody tells you to replace sugar with honey or similar alternatives, pass them on this information so they will not misguide other people in the future.
If you really want a safe and NATURAL alternative to sugar with ZERO calories, feel free to check-out my post Real alternatives to sugar
Aside from the high-glicemic index carbohidrates which have fast assimilation in the body (white sugar, brown sugar, fructose, glucose), raising sugar levels, there is another category:
Low glycemic index carbohidrates: those ones, will not raise your sugar levels in your blood significantly, having slow assimilation in your body. That means, it takes a long time for them to convert into glucose, therefore it will not force your pancreas to release insulin as there is no sugar spike in your blood. However, you're going to have to avoid them also as much as possible. Why? Because if your goal is to drop fat, eating carbs is only going to slow-down your progress, and by consuming them in excess, it can even take you many steps back.
So, let's summarize again what we need to remember so far:
PROTEINS: 4 Kcal / 1 gram of protein
Main sources of protein: lean meat, protein isolate powders of soy / whey / egg white
Verdict: feel free to eat as much as you want up to a max of 2g of protein per body-kg
Reason: the body spends more energy breaking-down protein when it's digested, than the caloric value a gram of protein has, therefore is highly unlikely to become fat
Keep in mind: drink plenty of water along the way to keep your kidneys healthy, as consuming large quantities of protein produces ammonia in your body, which can affect your kidneys if you don't hydrate yourself properly. As long as you do that, you'll be fine
For detailed information about protein, feel free to check-out my post Protein: facts vs. myth
CARBOHIDRATES: 4Kcal / 1 gram of carbs
Main sources of high glycemic index carbs: white/brown sugar, glucose, fructose, sources of glucose and fructose such as: honey, pine syrup, molasses, sugar cane syrup
Main sources of low glycemic index carbs: whole wheat products, brown rice
Verdict: Avoid high glycemic index carbs, and minimize intake of low glycemic ones
Reason: it slows-down your progress by consuming it, and too much of it gets you fat
Keep in mind: If you combine diet with work-out, you may consume moderate quantities of low glycemic index carbs, however, ideally is not to do it, in order to maximize your overall progress. If you're just dieting, then avoiding them completely is a MUST for you
For detailed information about carbs, feel free to check-out my post Carbs: facts vs. myth
FATS: 9Kcal / 1 gram of fats
Main sources of "bad fats": mostly fatty meat chunks, foods fried in hydrogenated oil, margarine, snack foods (chips, popcorn)
Main sources of "good fats": nuts, avocado, seeds, dark chocolate, cheese, extra-virgin olive oil, coconut oil, peanut butter, egg yolk
Verdict: Obviously, avoid as much as possible bad fats, while enjoying the good ones, however don't abuse them
Reason: as healthy as they might be, "good fats" carry high amounts of calories per 100g, from which you might gain weight in time. Moderation is the key here. Remember
Keep in mind: "good fats" are essential for the metabolic processes in your body to function properly, in order for you to have an o optimum hormonal balance (for men and women alike)