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How do you eat if you want to lose fat? What’s a good fat loss diet?
Those are a couple questions I get quite often
from clients and from the public in general when they
find out I’m a fat loss and fitness expert.
After I speak them a little more, I come to
realize that many people are all making the same
mistakes.
I’ve narrowed those fat
loss diet mistakes down to the top 3 that 99% of the
population are making.
1 – Sauces, Dressings,
Condiments.
There really is no quicker way to ruin your
fat loss diet than by dousing
your salad, pasta, or whatever food you’re eating, with a
bunch of salad dressings, ketchup, sauces, or other
condiments.
Those things are loaded with calories…and not
the good kind of calories either. They’re loaded with
sugar and fat and lack virtually any nutritional benefit
making them the worst of the worst when it comes to fat
loss foods.
You will gain fat by eating too much of them…I
guarantee it.
You can still eat them, don’t get me
wrong. You just
need to be mindful of how much you use and what kinds you
use.
Watch out for things that say “No fat”, because
if they say no fat or low fat, they’re probably really
high in sugar. They have to make up
for the flavor somehow and that’s usually by adding
sugar, salt or loads of artificial sweeteners.
When you’re eating at a restaurant, ask for all
dressings and sauces to be given to you on the
side. I
recently went with my wife to one of our favorite
restaurants and forgot to ask for the salad dressing on
the side and when I was presented with my salad, I was
disgusted.
The middle of the thing was a big soggy mess because it
was so loaded with dressing. I had to eat around the
middle of the salad and I was disgusted with how the
plate looked when I was finished. The bottom of it was
loaded with a creamy mess of salad dressing and some
soggy spinach leaves.
The same can be said for virtually any sauce
that comes with food, whether that be ketchup (or other
condiments) or pasta sauces. They’re all loaded with
calories and will make you gain fat…even though you may
think you’re eating a healthy food (much like my salad
story).
2 – Alcohol.
I know I said there’s no quicker way to ruin
your fat loss diet than by using
too much sauces and dressings, but alcohol is a close
second.
Alcohol is the simplest of sugars and will make you gain
fat. There’s
no argument to that statement.
Alcohol makes you gain fat, or at the very
least, stalls your fat loss goals.
One shot of liquor, one beer, or one glass of
wine all have around 100 calories (some
more). And
those calories have zero nutritional value. Not only that, but your
body will more than likely store those calories as
fat.
Take those numbers even further and it’s very
easy to see that many mixed drinks have upwards of 600
calories.
Have a couple of those on the weekend and BAM! say hello
to an extra layer of flabby goo to your gut, butt or
thighs.
3 – Not enough
fiber.
Not eating enough fiber is quite possibly the
easiest thing to correct when it comes to fat loss
diets. It’s
easy because all you have to do to increase your fiber
intake is to eat more fruits, vegetables, nuts, legumes
or whole grains. All those things are
very easy to add to your diet because there’s no cooking
or thinking involved.
All of those things are virtually “ready to eat”
and can be taken anywhere. Take a few pieces of
fruit and some almonds to work with you and have them in
the middle of your morning when you’re starting to get
hungry. Not
only is it an awesome snack, but because of the fiber,
you’ll feel fuller longer which will make it easier for
you to eat a healthy, fat fighting lunch rather than
running out to grab something from the drive-thru or
break room.
Add a spinach salad with chicken breast and
broccoli for lunch. It’s very easy to
prepare and easy to transport.
Make a homemade smoothie for breakfast that has
lots of raw berries, ground flax seed and real fruit
juice and you’ll have a vitamin and fiber packed meal to
kick off your day. It’ll shoot your energy
through the roof and have you feeling better than you
have in years.
If you correct even 2 of these fat loss diet mistakes, you’ll be well
on your way to losing fat like crazy and getting the
physique you’ve always wanted. Add some fat burning
workouts to the mix and you’ll lose stomach fat faster
than ever before.
Give it a go. It’s not that hard and
your body will thank you for it.
By: Ed Scow, NSCA-CPT, LMT
author, Fat Loss To Go
www.fatlosstogo.com
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