Most of us aim to lose fat through diet, but it is not that easy as we presume to be. It is very confusing to select the right food and the portion size, and often we end up in opting faulty methods which do not produce the desired result. Sedentary lifestyle, binge eating and sheer negligence towards health results in accumulation of fat. In some cases, certain medications and hormonal problems can also contribute in adding pounds to your body. It is beyond any doubt that a change in the diet is the first step to reduce the flab but that does not imply that one should starve.
We need to understand the cause of putting on fat and act accordingly. Your calorie intake is more than that required by your body, which ultimately is transformed into fat. Your eating habit is keeping you full and satisfied in the wrong manner where fat accumulation precedes than muscle building.
Effective Diet Tips For Losing Fat
Lower Your Carb Intake
Intake of simple carbohydrates in the form of sugary foods like cakes, pastries, cookies, biscuit and food prepared from white flour like pasta, sandwich, pizzas hasten accumulation of fat. These foods are high in calories that break down quickly and get absorbed in the blood stream.The body will utilize the required energy, but the excess calories will accumulate as fat. It is wise to have carbohydrates in the breakfast so that it will burn out through the regular activities of the day.
Have Complex Carbohydrates
Carbohydrates are energy producing foods essential for the body, and having more complex carbohydrates is the healthiest way to lose fat. Complex carbohydrates are slow burning carbs that keep you full for a long time at the same time provide the necessary energy required by your body. Whole wheat bread, oat meal, brown rice, whole wheat pasta, millets and beans are healthy complex carbohydrates that aid in losing fat.
Reduce The Intake Of Saturated Fats
You need to make a choice between good and bad fats. Saturated fats like red meat, beef fat, full cream milk, high fat cheese, butter and processed foods are high in calories that do not burn easily but accumulate in your body as unhealthy abdominal fat.Minimize the intake of saturated fats and opt for unsaturated fats or good fats like olive oil, canola oil, sunflower oil, cold water fish, almonds, walnuts, peanut butter and low fat cheese and yoghurt. Whatever fat you take, consume in moderation.
Include More Fiber
Including higher amounts of fibrous foods in your diet is the best way to lose fat easily within a short time span. Fresh vegetables and fruits are the best sources of fiber and are readily available. The good thing about these foods is that these are low in calories, keep you full for a long time and maintain a healthy bowel movement driving out toxins from the body. Vegetables and fruits are the richest source of all the vital vitamins, minerals and phytonutrients that not only aid in losing fat but maintain your health at its best. Have green leafy veggies and bright colored fruits in generous amounts.
While aiming for fat loss, you need to take care of building your lean muscle. This can be achieved only by increasing the protein intake. Some high protein foods may also contain high fat and carbohydrates. Therefore, you need to make your choice carefully to avoid excess calorie intake.The best sources of protein that will help you in building lean muscle are lean meat, skinless chicken, pork, salmon, sardine and cold water fish. Grains, nuts, peas and soya beans are the best sources of vegetarian protein to be included in your fat losing diet.