There’s no foods that will guarantee fat loss, but these three foods fill me up, and when I add them to my diet consistently, I lose body fat, and it’s typically belly fat.
When I’m really hungry, I tend to grab nuts, eat nut butter, tortilla chips, or a bar, but every time I do this, my weight creeps up. Our bodies have a set weight point that it likes to be at, so the hunger signal turns on when we try to lower our calorie intake. You can lower that set point, but it’s going to be challenging initially.
When I want to lose bodyfat, but I’m really hungry, even though I’ve eaten my quota of calories for the day, I do one or all of the following:
- Down a zero calorie tea blended (put in your blender) with ice, 16 oz. of cold filtered water, and 1 tablespoon of sweetened vanilla protein powder. This fills me up very quickly (don’t sip it, drink it fast), and it’s yummy too.
- Eat broccoli, roasted cauliflower, snap peas, or green beans. Either add one or more of these items to some or most of your meals, or snack on them when cravings kick in. Make sure to cook them without butter, cream, or cheese, and if using olive oil, use just a small amount. Add salt and spices.
- Drink water. Most people don’t drink enough water and walk around dehydrated, which is why they don’t feel good. Your body may confuse dehydration with hunger. Our bodies are 60% water so we typically need to drink one or more percent of our weight in liquid ounces a day. So if you weigh 125 pounds, you should drink at least 125 ounces of water each day. Once you grab water instead of extra food, you’ll be able to drink the amount of water your body needs.
There’s some crazy diets out there. One of them is the Carnivore Diet. It’s a diet that consists ENTIRELY from animal products (1). It’s not a joke! No grains, fruit, vegetables, seeds, nuts, or beans are permitted (1). If a diet suggests you stay away from vegetables, don’t try that diet!
Just because a diet is trending, people have lost weight, or it’s sponsored from someone who seems legit, that doesn’t mean that diet is good for you. Some diets are dangerous, lead to malnutrition, dehydration, high cholesterol, heart disease, constipation, and/or cancer (and that’s just the short list). Dr. Shawn Baker, a proponent of the Carnivore Diet, had his medical license revoked “…due to concerns about his competency” (1).
ANY diet where you reduce calories, will lead to weight loss. What you want is diet that’s healthy, gives you lots of options, and is one you can stick to.
P.S. If you need help losing excess pounds, check out my flexible eating program with lots of nutritious, delicious recipes for just $14.95 at http://www.thehighfivediet.com
- Source: “All You Need to Know About the Carnivore (All-Meat) Diet.” Healthline. 2019. Jun. 4. https://www.healthline.com/nutrition/carnivore-diet?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2019-06-04&apid=
This refreshing, light tropical fruit smoothie, packed with protein, is perfect for a mid-day snack, or a pre or post-workout mini-meal.
- 1 large banana, frozen, cut into 1-inch chunks
- 3 small frozen pineapple chunks
- 1/4 cup collagen protein powder, plain**
- 1T vanilla Truvani vegan protein powder*
- 1 tsp toasted coconut flakes
- 1 cup cold SoDelicious plain coconut milk
Put ingredients in the above order into blender, and mix for 25 seconds, or until fully incorporated. Stir once with a spoon and enjoy!
Calories: 300 Protein: 20 grams Net Carbs: 30 grams
*You can find this 5-ingredient, certified organic protein powder here: https://shop.truvani.com/pages/vanillaplantprotein
This vanilla vegan protein powder is very thick, high in calories, and has a grainy texture if you use the recommended portion with the scoop in the bag, but it imparts a good sweet vanilla flavor, and no texture issues if you use just a tablespoon or two, with collagen protein (and I’m sure would work with other plain protein powders too).
*I use Great Lakes https://www.amazon.com/Great-Lakes-Gelatin-Hydrolysate-Unflavored/dp/B005KG7EDU/ref=asc_df_B005KG7EDU/?tag=hyprod-20&linkCode=df0&hvadid=198094043759&hvpos=1o1&hvnetw=g&hvrand=17694886747859964063&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9031352&hvtargid=pla-385970720761&psc=1
Like most people, I wondered what’s the underlying medical problem to explain why I can’t lose weight? I eat well, I exercise, and my portions aren’t big. I had a bunch of tests done, and I didn’t have a slow metabolism, a thyroid issue, a hormonal imbalance, or anything else to explain why I couldn’t drop the excess weight.
The problem was, my faulty perception of how many calories I thought I burned in a 24-hour period. My four-day a week weight-training workouts were hard. I did cardio two days a week and took only one day off to rest. I made all of my meals from scratch, and weighed and measured everything. I assumed, with all this activity, I was burning 1800-2000 calories per day, so I ate about 1700 on a daily basis, with some cheat snacks here and there. Once I reduced my calories down to 1600 per day, and shunned the treats, did I finally see a slimmer me. And, I dropped weight fast!
Your fat-loss problem typically isn’t medical. Most of the time, you just need to eat less, and maybe a lot less. We weren’t meant to need a lot of calories, so if your calorie expenditure is 1600, or even 1800 calories per day, that’s not a lot, and it can be upsetting to eat that little. You can lose that excess body fat, but only if you’ve accepted the fact that you have to eat less, and make permant changes. And stop searching for a fat-loss tea or supplement, those don’t work, and are a waste of money.
All these people are losing bodyfat by working out, so why can’t you? Exercise can increase hunger so people tend to eat more on days they exercise, which negates the calories they burned. People also underestimate how many calories they’ve burned during a workout. Unless you’re very overweight, unfit, and work really hard during a 60 minute exercise session, it’s unlikely you’ve burned 1000 calories with that one workout.
The less you weigh, and the more fit and active you are, the fewer calories you’ll expend. For example, I’m 5 feet tall and weigh around 100 pounds; after a grueling 1 ½ hour lower body workout with weights, some plyometrics, and a 10 minute cooldown, my tracker shows I’ve only burned 350 calories. My friend who is a 5’2 and weighs 115 pounds, trained with me, only burned 300 calories! The reason she expended fewer calories than I did is because she runs marathons so her body is more efficient than mine. While you may think you’re burning 600-1000 calories, you may only be expending 300-800 calories per workout.
If you’re exercising twice a week, and burning about 500 calories a workout (that would be a hard session), and are eating about the same calories as you usually do, it’s going to take at least seven workouts, about a month, to lose one measly pound. This is why it’s really important to be consistent with exercise, and do some sort of exercise for 30 minutes every day. This also explains why exercise, in combination with reduced calories, and better food choices to fill you up with fiber and nutrients, results in substantial fat loss.
Choosing organic foods over conventional foods is a must to reduce the ingestion of toxic pesticides, which may be the cause of the rise of cancer and obesity. The United States Department of Agriculture, aka the USDA, found that, in many cases, “…pesticide residues remained on fruits and vegetables even after they were washed and,….peeled” (38).
Packaged foods that do not have the certified organic logo often contain numerous harmful chemicals disguised under the names: flavors and colors. Big companies do this because using chemicals is cheaper than using real food. In other countries that ban some of the chemicals, like petroleum-based dye yellow #5, and red #40, that the industries use, sell similar boxed foods “…overseas with healthier ingredients” like black carrot juice and beta carotene (53-54). Such companies don’t care about people’s health which is why they put chemicals in our food; their only concern is about profits, which is why it’s really important to read ingredient labels.
Carageenan, a common ingredient, is linked to intestinal issues, and cancer. The GRAS, generally recognized as safe, initials, means nothing. “In fact, the FDA has failed to conduct ongoing reviews of GRAS substances, including those that raised concerns over 30 years ago” (61).
If you switched to fake sweeteners to lose weight, like Splenda or NutraSweet, they may cause weight gain, and are typically derived from coal tar and methanol (66). You should care about this if your goal is weight loss because studies with animals fed sugar substitutes had slower metabolisms” (68). People that eat fake sugars crave sweet foods even more, which may cause you to eat even more calories. The artificial sweetener sucralose [is] (tied to leukemia and weight gain (73).
Cellulose, from wood, which is an ingredient in a lot of low-fat products, was researched, and listed in a prestigious science journal, Nature. They found that cellulose, in doses equal to those found in processed foods changed gut bacteria typically consistent with increased inflammation. In addition, cellulose is “linked to serious digestive issues and weight gain” (69). Your stomach issues might not be caused by wheat or gluten; they may be caused, or aggravated, by chemicals in the foods your buy.
Obesogens, are chemicals, including pesticides, and various additives, which, likely cause obesity, diabetes, cancer, larger fat cells and a slower metabolism.
Sugar is correlated with heart disease, skin damage (wrinkles), cognitive decline with age, weakens the immune system, converted into fat, and elevates triglyceride and cancer risks, but we all know to reduce sugar intake; most people only look at sugar, calories, fat, and salt when buying a product (82-83). You cannot trust a manufacturer, a commercial, or the words “natural.”
If you truly want to be healthy, and feel your best, you’ve got to read labels. Since there’s so many ingredients that sound like something from a science class, it’s best to put those items that contain those words back on the shelf. To protect my immune system, I only buy organic fruits, vegetables, poultry, and meat; and only purchase certified organic prepared items.
Source: Hari, Vani. Feeding You Lies. California: Hay House, Inc. 2019. Print.
When you shop in a store, that paper receipt is likely to contain hazardous chemicals. Most of these receipts are printed on thermal paper that uses heat, which results in shiny pieces of paper “…coated with bisphenol A or bisphenol S, endocrine-disruption industrial chemicals that can be absorbed through the skin and into the blood stream. These chemicals act like hormones, and there is growing concern that they may be causing cancer, infertility and birth defects, among other things.”
Bisphenol A, aka PBA is listed on California’s list of hazardous chemicals. PBA is in many products, “…notably in plastics, and research has shown that most people have trace amounts in their bodies.” What you can do to reduce your exposure, is to ask for an emailed or texted receipt, and to heat and store your food in glass containers.
Source: “Email me my receipt, please.” LATimes 28, Apr. 2019: A15. Print.
- Additional sources: https://www.sierraclub.org/michigan/bpa
Synthetic hormones have been known to cause cancer, weight gain, and other health issues. Even if you drink antibiotic-free, and certified organic dairy, you are likely to get a dose of harmful hormones. “On typical farms in the United States, calves are separated from their mothers shortly after birth…” which causes her pain and stress, which, in turn, results in large amounts of hormones to be “…released into her milk. These toxins are then passed down to us, along with all the other unknown antibiotics, growth hormones, and chemicals the industry uses to produce the milk.” Pg 19.
It’s no wonder that people who limit dairy have better digestion and more success at weight loss. While it’s really important to stick to certified organic foods to avoid consuming toxic chemicals, staying away from all dairy items, is a step in the right direction for improving your health.
Photo: If you miss milk, you can switch to a vegan milk, like almond, cashew, or coconut.
Source: Hari, Vani. Feeding You Lies. California: Hay House, Inc. 2019. Print. Pg 19.
Most people get hungry between lunch and dinner, but aren’t hungry enough for a meal. We look for healthy snacks, and many people think crackers and pretzels are healthy, low-calorie snacks, but they’re not.
If you look at the ingredient list of cookies, the three common ingredients are flour, salt, and sugar. Those same ingredients are in cookies! Yes, sugar, flour and salt are in crackers, pretzels, cereal, and even bread (and practically everything else in a can or a box). It doesn’t matter what the item is called (cracker vs. cookie), if it’s “natural,” or if the manufacturer lists “healthy” on the box; it’s what it’s made of, that matters.
Most people don’t eat the tiny serving size, around 150 calories, and mistakenly believe they are eating a small snack, when the calories actually add up to meal. So, it’s best just to take a small portion of a leftover lunch or dinner, and have that as your snack; this way, you’re getting protein (hopefully), a small portion of healthy fat, and some nutritious carbs (preferably in the form of vegetables).