The best evidence-based dieting meals for optimal fat-loss 🍽

Everyone knows just how important nutrition is when it comes to fat-loss. We can train as hard and as often as we are physically capable of, but if we slack off in the nutrition aspect by not consuming the right meals and the right amounts, we are simply not going to lose fat.

There are plenty of nutrition misinformation floating around the internet which becomes difficult for us to know which foods we should include in our meals. As a result, this is usually where most people are stuck. 

Despite what we may have been led to believe, there are simply no magical fat-loss food that burns fat in the absence of a calorie deficit. The primary principle of fat-loss will always be a consistent calorie deficit.

Hence, we will need to plan our meals in a way that is easy for us to maintain a calorie deficit for optimal fat loss. We can do so by consuming meals that fill us up more and for longer. Ultimately, this will prevent us from overeating. 

Research has proven that incorporating meals that are highly satiating for long periods are essential as an increase in appetite is a crucial reason why fat loss eventually slows down for most people where they consume more calories subconsciously.

Here are 3 essential tips relating to flexible dieting for optimal fat loss. 

1. Consume High Satiety Foods 

Consuming high satiety foods such as oats, fish, potatoes, apples or oranges will help us stay full for longer throughout the day which also saves us loads of calories as well. We can implement it by making a few smart food swaps into our usual meals.

Instead of having a bowl of cereal, switch out for oats which has a higher effect on satiety. Same goes for pasta or white rice, switching out to baked or boiled potato also have a greater effect on satiety. 

In addition to that, consuming high satiety fruits such as apples or oranges can keep us fuller between meals and therefore enable us to consistently maintain a calorie deficit for optimal fat-loss. 

2. Choose High-Volume Food

We should look to consume foods that are higher in volume in comparison to their calorie density because one of the signs that our nervous system uses to signal fullness to our brain is the degree to which our stomach stretches. 

Hence, the higher in volume the foods we consume, the more we will fill up and stretch the stomach. 

Therefore, if we are able to consume foods that are higher in volume yet lower in calorie density, we will be able to stay satiated longer and not have to worry about consuming too much calories. 

Fruits and vegetables are high volume foods that we should strive to include in our daily meals to help us keep full and maintain a consistent calorie deficit in the long run. 

3. Consume Plenty Of Protein 

Multiple research studies have proven that protein is significantly more satiating than both carbohydrates and fats. 

Research also shows that by increasing our protein intake, it improves fat loss by enhancing satiety & promote muscle maintenance.

It is recommended that we consume a high protein source within every meal and ideally hitting our daily protein intake goals for the above benefits. 

So there we have it, these are the 3 essential tips with regards to flexible dieting for optimal fat-loss.

If you find this blog post article helpful, feel free to connect with me on all my social media platforms to stay up to date with my content. 📲

For those looking to gain muscle & lose fat while simultaneously getting leaner & stronger in the process, do schedule your complimentary personal training consultation to explore the possibilities of working together & providing you valuable takeaways that you will find it beneficial to get started! 📧