“Most people don’t realize that eating fewer calories can help you lose weight and how to beat your weight loss just as much as trying to burn more calories. If you are struggling to lose weight, try eating fewer calories and see if that makes any difference. Eating 500 fewer calories per day will result in a 1-pound weight loss per week, which is quite reasonable and something that you should easily achieve..
What Is Dietary Fat?
Dietary fat is any kind of fat consumed through food or drink, including saturated fats (found in butter, eggs, meat, coconut oil) as well as unsaturated fats (in fish, nuts and certain vegetable oils). The fatty acids found in dietary fat help your body absorb nutrients like vitamins A and D. The American Heart Association recommends that adults get between 20-35 percent of their daily calories from fat. Good sources of healthy fat include olive oil, fish oil, avocados, nuts and nut butters.
Does Protein Burn Fat?
Protein can be a part of an effective weight-loss diet, but it’s not exactly a fat-burner. Carbohydrates break down into glucose (which raises blood sugar) faster than protein does. The body burns carbohydrates first—so if you eat more carbs than your system can use, your body will store them as fat.
Do Carbohydrates Burn Fat?
Though we’ve been taught that carbohydrates are bad for us, some evidence suggests that low-carb diets could be particularly effective for weight loss. In one study from 2009, researchers studied obese adults with Type 2 diabetes who were put on either a very low-carb diet or a standard low-fat diet. Over 12 weeks, they found that those in each group lost around 6 pounds, but there was no significant difference between weight loss among all patients.
The Truth About Coconut Oil
Although coconut oil has been touted as a superfood for a long time, it really isn’t. Despite its popularity with some health bloggers, there is little evidence that it does much good at all. In fact, some researchers have suggested that it could be unhealthy for your heart because of its high concentration of saturated fat. At best, coconut oil should be used as an occasional food—not something you rely on daily in your diet.
Meal Preparation Tips
Meal preparation is key when it comes to dropping weight. When we aren’t thinking about what our next meal is going to be, we tend to make unhealthy choices. I found that out myself after years of purchasing all of my meals at restaurants. I began packing my own lunch for work because it was more convenient than waiting in line at a restaurant every day. That little bit of effort ended up saving me hundreds of dollars each month as well as keeping me on track with my fitness goals.
Sample Low-Fat Recipes
First step in creating a low-fat diet is deciding what you’re going to make for meals. Fortunately, there are plenty of recipes out there for things like lean burgers, sandwiches and pasta dishes—you just have to find them. Check online or hit up a cookbook from your local library.
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