WHAT ARE THE EXACT FOODS YOU EAT TO LOSE FAT?
It’s so hard to know with all the noise of fitness and diet trends, who to trust to listen to, which trend is just that a TREND or what is based on SCIENCE… am i right?!
One of the most common questions I hear is “What are the exact foods I should eat to lose fat?” Don’t worry… we’ve all thought about it. I really wish I could give you a shopping list of 10 fat melting food items but that’s just not how our body’s work.
BUT here’s the good news, throw those crazy diets and food trends out the window because from a fat loss perspective what we eat doesn’t matter anywhere near as much as how much we eat. How many calories we consume each day/week/month versus how many calories our body burns will dictate fat loss.
The question you really need to ask is what foods should i be eating most of the time, and what should i be eating only sometimes?
Mostly we want to be eating mostly whole foods, which you might also hear called “high volume foods”
This means they’re minimally processed foods or “1 ingredient foods”. Because of this they contain higher amounts of fibre and keep you full. Protein & fibre take the highest energy cost for the body to digest & absorb, as such it keeps us feeling full!
High volume foods are foods you can eat more of because of less calories.
“High Volume” Foods
Veggies
Lean proteins
Whole grains & brown rice
Fruits
Nuts (a palm sized per serve)
Low fat/low sugar dairy
Legumes & beans
There are no “fat burning” foods, there are simply calories and how much carbs/protein/fats they contain.
Make sure you fill your diet with 80% whole foods or high volume foods, then save 20% for “soul foods”. These are foods that you can add sometimes that are higher in caloric content & are usually highly processed.
For example:
Chocolate
Ice Cream
Dressings & sauces
Crisps or chips
Alcohol
So I know I said it’s not what you eat but how much so I’ve made a little breakdown on how to fill your plate.
Filling your plate
1/4 plate of lean, low fat protein (meat, yoghurt, eggs, tofu, beans/legumes)
1/2 plate non-starchy veggies or salad (greens, beans, broccoli, spinach, carrot, tomato etc)
1/4 plate starchy veggies or complex carbs (brown rice, brown rice, quinoa, potato, sweet potato, wholemeal pasta)
1-2 tbsp dietary fat (cheese, oil, sauce, nuts etc)
And snack on fruit, low fat yoghurt, whole grain carbs & nuts
And keep a little room for dessert :)
I hope this eases your food and fat loss woes, but if you need that extra bit of guidance or this has triggered lots of questions...I’m always happy to help. Join my Lifted Ladies Facebook group to be a part of a community filled with supportive, BADASS women all on fitness journeys or DM me if that’s more your jam and there’s always the trusty email, so shoot it through to kate@katelambertfitness.com.
Much Love,
Kate xx
Grab my free “FUNDAMENTALS OF FAT LOSS” ebook 😱
In this free guide, I show you:
✅How to calculate your calories
✅How to calculate your macros
✅My guide on how to use MyFitnessPal
✅How to measure your progress
✅What type of training & habits to include
Would you like me to audit your calories & macros for free?If so, shoot me a DM and I’ll take a personalized look at your plan.
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You’ve got this, and when you feel like you don’t I am here!
Kate xx