3 swaps you need to make in your diet plan for optimal fat loss 🍽

The notion of fat-loss has always been about sustaining a consistent calorie deficit which is the basic law of thermodynamics. Calories in versus calories out are what matters most at the end of the day. 

However, if we are looking at losing fat efficiently, then we have to take note to the types of food that make up the calories we are consuming daily and how we go about ingesting them. 

Here are 3 swaps that we can make in our diet plan for optimal fat loss. 

Swap Number 1: Choose Minimally Processed Food

Minimally processed food such as oats and multigrain bread are better than the refined counterparts of cereals and white bread which have been stripped of most of their important nutrients and fibres. 

Minimally processed foods provide more nutrients and keep us fuller for longer. Our body also burns significantly more calories when digesting unprocessed foods than it does with their processed counterparts.

This process occurs because of the thermic effect of food (TEF) which refers to the number of calories our body burns to metabolise and use the food we consumed. 

That being said, we will still definitely lose fat despite consuming processed foods as long as we are in a calorie deficit. However, we are able to further influence the “calories out” side of the equation by simply swapping for whole-grain and less processed food instead. 

Swap Number 2: Switch To “Front-Heavy” Calorie Distribution 

Front-Heavy calorie distribution basically refers to allocating more calories to breakfast as opposed to a Back-Heavy calorie distribution which refers to allocating more calories to dinner. 

Research studies have shown that individuals who took the front-heavy calorie distribution approach managed to experience significantly less hunger, fewer cravings and increased overall energy levels throughout the day. 

This meant that they were able to adhere to their diet plan more easily and likely burned more calories throughout the day by moving more in general due to the increased energy levels. 

This protocol was also practiced in a longitudinal weight loss study which found individuals who use the front-heavy calorie distribution approach lost more weight, decrease in waist circumference as well as greater hunger control over a period of 12 weeks. 

We can conclude that there is some indirect fat loss benefits to allocating more calories to our meals earlier on in the day. We are able to control our cravings better and potentially burn more calories throughout the day that creates greater fat loss results in the long term.

Swap Number 3: Incorporate Satiety Foods

Incorporating satiety foods into our meals helps to suppress appetite that enable us to better adhere to our diet and minimise any unnecessary snacking that may affect our calorie deficit. 

For example, even when the calories are equated for, just by simply swapping whole grain bread for oats instead provides a 25% greater effect at suppressing hunger.

Swapping brown rice for whole grain pasta or boiled potatoes instead also provides a 30% & 60% boost in satiation respectively. 

So there we have it, these are 3 swaps that we can make in our diet plan for optimal fat loss. 

Do keep in mind that although these swaps can help speed up the fat loss process, at the end of the day, adhering to a calorie deficit is what’s most important! 

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