Last week I talked to you about what’s best for fat loss; cardio or weight training.
And the answer was neither.
Because when it comes to fat loss, you can’t out-train a bad diet.
Because the secret is 70% of weight loss happens in the kitchen.
And only 30% in the gym.
So how do we do get that fat loss happening with what we eat?
The first thing we do is create a calorie deficit.
A modest one… because otherwise we’ll end up pouncing on a five pack of doughnuts because we’re fatigued and ravenous.
And then we get to work creating meals that are not only enjoyable, but are also satiating.
Satiating in the sense that you feel full.
And satiating in the sense that you don’t feel you’ve just devoured rabbit food and hated every mouthful.
But how do we do that if we don’t have many calories to play with?
First things first; believe me when I say, everyone working with me has enough calories available to ensure their tummies aren’t rumbling throughout the day.
And the key to that is bulking up on fruit and vegetables and protein.
(Oh… and water. Don’t forget to stay hydrated by drinking 2 to 3 litres of water a day).
If I turn to two slices of bread and two full fat sausages for lunch, I’ll nail around 650 calories, but not have much to show for it.
I’ll probably still feel hungry afterwards and turn to a couple of digestives with my cup of tea.
There’s another 120 calories, so lunch has cost me 770 (53%* of my calories for the day), and I’ve not even really eaten that much!
But if instead I choose two low-fat sausages, one slice of bread, and 400g of salad with a low-fat dressing on the side, I’ll be more around the 400-calorie mark.
And… I’ll be stuffed by the end of it.
We need to remember that when humans evolved, we didn’t have highly calorific foods readily available to us, such as doughnuts, McDonalds and farmed pigs who are carrying their own junk in the trunk.
We had to work hard to forage and hunt, and whatever we caught, was usually a lean little thing, so low in fat.
Our bodies just haven’t evolved to deal with the surplus calories that are available to us nowadays.
Roll on the day they are (and keep your fingers crossed for no famine!)
Fruit and veg, along with lean protein and some spices to make it all exciting, are the key here.
If you want an example of this, click here to check out my “I Challenge You to Still be Hungry” meal. It’s a delicious, creamy pasta dish, with a tangy slaw on the side and the portion size is HUGE!!!
In summary, if you don’t want to be hungry whilst losing weight:
Make sure you’re on the right calories for you (BTW, the calories set for you by MFP or Nutracheck, when you selected “2lbs” or “3lbs of fat loss per week”, are not the right calories!)
Ensure you eat lean protein at every meal
Bulk up your plate with fruit and/or veg at every meal. LOTS of it (>300gr)
Drink your water
Make your meals exciting by using herbs and spices
If you're asking yourself "How many calories should I be eating to lose weight?", without falling off the bandwagon because you’re starving, just drop me a line at alex@ptalex.co.uk or book a free consultation call and I’ll help you figure that out 😊
*everybody’s calorie needs are different, dependant on their weight, age, activity levels, lifestyle, stress levels, nutrition knowledge, etc.
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