How should I eat to lose fat?
by JC Mac
A question I get asked by my clients week in week out is how should I eat to lose fat?
This week I would like to touch on diet, a mind boggling complex subject right? It is but in my opinion only if you let it be, the simpler, fresher and more natural you can keep your diet the better. Unfortunately there is so much disinformation in food labeling and marketing, who the hell can understand any of that? I don’t want to get fat so I shall stop eating fat correct? Wrong!!! For example low fat generally means high sugar and guess what, sugar is your number one enemy, that’s right not fat but sugar. Followed by processed food which generally has had all the goodness beaten out of it and is now full of, you’ve guessed it sugar and salt for good measure. So when your local grocery store advertises low fat food chances are it’s not always going to be better for you. In fact many processed foods are even worse off because of their low fat content. Sure, low fat content good, but just because you eat fat doesn't mean you retain it.
Your body can efficiently process and excrete fat, so fat intake isn't a huge issue in fact some fats are good. Fresh food can still taste good without a higher fat content, but to make matters worse processing low-fat food makes it taste like crap. Companies understand this, and so they add a bunch of sugar (and often salt) to fix that problem. This process essentially exchanges fat your body can actually use for fructose-produced fat that it cannot. Add to this a whole bunch of chemicals to make it last longer and serve with confusing labeling and boom it’s little wonder that America, England and the world is suffering for a huge rise in obesity, heart disease, diabetes and so many other diet related problems. So this week I’m going to explode a few myths, here’s a list of 5 foods you may have been eating because you thought they were healthy that you might want to rethink.
These drinks are full of artificial sweeteners which are way, sweeter than sugar, and they can reset your taste buds to crave sugary foods. As a result, you end up stimulating your appetite and eating more junk. Plus, people who limit their artificial sweetener use find that they have more energy, and don't have as many cravings. Your best bet: Water, 8 glasses a day will actually help you lose weight.
Most of us think it's a healthy alternative to butter (err, I was once guilty), but margarine has loads of trans fats, which increase your cholesterol. And it contains a lot of ingredients vs butter's one or two. The calorie count is also similar to butter, but we tend to eat more of it because we think it's healthier. Your best bet: Stick with small does of butter or use heart-healthy olive oil.
Surprising I know, but orange juice is absolutely full of sugar, nothing wrong with oranges but shop bought orange juice is full of sugar, not to mention preservatives and many other chemicals to sometimes flavor and dye it depending on the brand. Your best bet: Eat a whole orange or make your own juice from oranges using a squeezer or juicer.
Soy or to be more accurate Soy Protein Isolate
All soy isn't bad, but the isolate (a refined, often genetically-modified form of soy that pops up in a lot of soy-based products) resembles estrogen, which is iffy—some research has shown that it can increase the risk of cancers and infertility in women. If you want to go vegetarian, opt for veggie burgers with quinoa, chickpeas, or black beans as a base instead of soy. And for meat substitutes, go for beans, nuts, seeds, nut butters, and natural sources of soy like edamame, tofu, and tempeh.
Ready Made Frozen Meals
I have a busy life and am pushed for time, they contain meat and veggies so they must be good right? Convenient yes (dinner in five minutes or less!) healthy? They are often heavily processed and filled with fat and salt. Instead of going this route, make a big meal (like a yummy soup or stew) at home when you have some downtime, portion it out, and freeze the servings. Frozen fruits and veggies are okay, too, as long as you look for options without added sauces or salt.
Next week I’m going to give you a list of healthy fats that you should eat, until then train hard, train smart, eat clean and get lean. You can contact me firstname.lastname@example.org
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