The Fat loss Diet!

So in the last post I talked about the key points to losing fat. And the amount of calories to consume to achieve your goals. In this post I will be talking about What to eat.


A list of Healthy food from each food group can be found at the bottom

Not All Calories are Born Equal

Obviously if you eat 2000 calories of lean protein like chickin or turkey with green vegetables, you are going to lose more weight than if you eat 2000 calories of sugar dense chocolate or fat filled Mc donalds.

So before we start Fast food and Soda (full of sugar) are forbidden... Dont even think about going to Mc Donalds or Drinking litres of Coka cola.

NO! BAD FATTY!

Thats more like it!

What to eat

There are Three macronutrients;   Protein (4 Calories/gram)

                                                       Carbohydrates (4 Calories/gram)

                                                       Fats (9 calories/gram!!!!)

Protein is the most important macronutrient. It is suggested that everybody should aim to consume atleast 0.8g/lb of bodyweight (a 150lb person should east around 120g protein)

   Every meal should have a lean source of protein. Protein isnt only important for muscle building, it also keeps you fuller for longer and preserves any lean muscle you have from being used by your body while in eating at a defecit (See first post)    (Muscle = more fat burining)

Carbohydrates are a highly controversial topic... Some people prefer low carb diets but despite what most people would have you belive, CARBS ARE NOT EVIL.

  The main problem is people OVER CONSUMING the wrong types of carbohydrates (Simple Carbs) like sugar in Chocolate, soda and alcohol. AND (starchy carbs) Like Pasta and rice.

You should aim to consume a small portion of complex carbs to fuel your body once or twice a day (preferably earlier in the day) alongside your lean source of protein.

If your going to cut down on one food group Carbs would be the best choice, as most people tent to over consume carbohydrates.

Fats Are also thought of as evil. obviously fats have more calories per gram than protein and carbohydrates. So cutting down on Fast food and processed food which are very calorie dense can be a massive step for anyone looking to lose weight.

The problem is that people over-consume saturated fats and trans fats which raise LDL (bad) cholesterol and lower HDL (good) cholesterol, and under-consume healthy fats like monounsaturated fats found in Olive oil and Omega 3 fatty acids found in fish and other sources.

The foods

• Lean animal protein sources (fattier meats are acceptable if trying to gain muscle mass), including but not limited to:
  • Most turkey and chicken in general, especially if it is skinless. Turkey and chicken breasts especially.
  • Ground turkey, chicken, beef or pork.
  • Virtually all forms of fish, even the fattier fishes are very good for you. Tuna, while also good, should be eaten sparingly if you're concerned about mercury consumption.
  • More exotic-type meats, if you can find them: buffalo, ostrich, lamb, elk, venison, alligator, etc.
  • Whole eggs. The unhealthiness of whole eggs is a myth; contrary to past assumptions, they have no impact on heart disease at all. The main reason for this is that cholesterol in food does not impact the actual cholesterol level in your blood; almost all your cholesterol is made in you liver, based mainly on your saturated fat and trans fat consumption.
• Whole grains, including but not limited to:
  • Whole wheat bread, bagels, rolls, etc.
  • Whole wheat pasta
  • Brown rice
  • Oatmeal
  • Whole grain breakfast cereals and muesli
• Virtually all fruits and vegetables, including beans and dry-roasted nuts. Vegetables are satiating, protect against a variety of diseases, are rich in almost every essential micronutrient and help with digestion.
• Healthy fats like olive oil (for sauces, dressings & low-temperature cooking) and canola oil (for high-temperature cooking), and Omega-3 rich fish oil.
• Dairy products like plain yogurt, cheese, cottage cheese, and milk.

Rapid Fat Loss

 Weight loss

So after reading the title you're probally thinking theres some easy way to get rid of your fat ass. Im here to tell you there is no magic pill (Theres one but it will not be mentioned), no way to shed 40lbs in 7 days and that losing weight is a matter of dedication and willpower.

 Dont get me wrong, there are aids to weightloss, some work better than others, but in the end it is all going to come down to how much effort you put in and how dedicated you are to losing the weight!

1.The key to weight loss

 In my opinion weightloss is based 70% on diet and 30% exercise.

The only way you are going to lose weight (without surgery) is to consume (eat + drink) Less calories than your body burns in a day! aka Eating at a deficit 

A good rule of thumb is:

Bodyweight in lbs (pounds)  x 10  = Calories to consume

 So someone weighing 220lbs would need to eat 2200 calories or less a day to lose weight

or 

burning more calories than you consume by using exercise to create the deficit (EXERCISE IS A CHOICE NOT MANDATORY)

A.k.a If you eat 2500 calories, you have to do enough exercise to burn off atleast 300+ calories!

2.Muscle Burns fat (Optional)

 Whether you are a man or woman weightlifting should be a part of your weightloss routine. Mainly because Muscle burns calories even when you are resting. So the more muscle you have the more calories being burned before you even lift a finger. And secondly because when you do lose weight, you do not want to look like a saggy pile of bones! 

Including 3 x 30-60 minute compound weightlifting sessions is all you need to not only lose more weight but also have a half decent figure when you reach your goals.

  

3. Weightloss Aids

There are a number of Weightloss aids on the market... 95% of them highly likely do nothing and are just scams to get your money. The ones that do work, are still not going to make that much of a difference without a controlled diet and exercise in the first place. Below are the top 3 Aids Iv tried in my weight struggle and now use when cutting after a bulking session.

1. Ephedrine + Caffeine + Asperin (ECA Stack) - Ephedrine is no longer legal in all countries, even though its used in majority of breathing medications... But when combined with caffeine and asperin it has shown to cause moderate weight loss.

"placebo-controlled studies have consistently found ephedrine in combination with caffeine to be effective in promoting moderate fat loss without increasing serious adverse events compared to the placebo.[3] Herbal supplements containing Ephedra aka Ma Huang - with or without caffeine - have similarly been demonstrated to be safe and effective in studies ranging from 8 weeks to 6 months in length.[3][4] A meta-analysis combining results from all available studies estimated average weight loss of 1 kg/month more than placebo" - http://en.wikipedia.org/wiki/ECA_stack

 2. Clenbuterol - Very similar to ephedrine but no caffeine and asperin needed. "Clenbuterol is a steroid-like chemical, initially developed to alleviate asthma symptoms in horses by relaxing the muscles in the airways. Its stimulant effect on the heart and central nervous system mimics the actions of adrenalin or amphetamines, and it is also used in animals as a partitioning agent - a substance that increases lean muscle mass and reduces fat deposits."

EPHEDRINE AND CLENBUTEROL ARE BOTH CONTROLLED SUBSTANCES IN SOME COUNTRIES AND BOTH HAVE PRETTY SERIOUS SIDE EFFECTS, MAKE SURE TO EDUCATE YOURSELF BEFORE PURCHASING EITHER.

3. CLA (Conjugated linoleic acid) - Conjugated Linoleic Acid (CLA) is a naturally occurring free fatty acid found mainly in foods such as cheese, milk, lamb and beef as well as many processed foods - but only in small amounts! To consume enough CLA you would require a large intake of these types of foods. This of course would be of no use as it would require you to eat alot of calories.

CLA is proven by research to build lean tissue, reduce body fat, and help general improved health!

                                         More detailed posts on diet and workouts to come!

Introduction!

I've decided to make this blog due to the number of websites, scams and fad diets that are posted around the internet, stealing peoples money and majority of the time being pretty unhealthy! Im hoping to post on a number of different topics, from diets and weightloss (Cutting) to workouts and muscle gain (Bulking) and maybe a few motivational topics and hot babes to boot!