Tired of being on complex diets that leave you confused and frustrated? Have you read up on the latest diet plans only to find that it takes a PhD to understand how they work?
You aren’t alone. The vast majority of people out there struggle with fat loss simply because they just don’t understand how to make a diet work. If the terms macros and insulin sensitivity sound like a foreign language to you, don’t fret.
We make it easy for you.
Let’s look at five golden rules that if followed, are sure to yield weight loss for just about anyone.
Golden Rule #1: Ditch Processed Food
The first golden rule – and one that will completely change how you eat is to make sure that you ditch all processed food.
Now, this is a rule that many people will really struggle to follow, but if you want results, it’s a must.
Eat only those foods that are all natural and come straight from the ground or from the wild.
This means chicken, beef, fish, eggs, oats, brown rice, sweet potatoes, fruits, vegetables, nuts, seeds, and oils.
Stick to these foods only and you will be taking one giant step ahead in terms of fat loss (and health!).
Golden Rule #2: Eat Protein At Every Meal
The next golden rule is to eat protein at each and every meal and/or snack. You don’t need to eat chicken six times a day however – protein can be found in a small handful of nuts or a half cup of Greek yogurt.
Learn your protein sources and make sure that you are eating them regularly. Protein stabilizes blood glucose, combats hunger, and can help elevate your metabolic rate. And it helps prevent muscle loss while burning fat.
Golden Rule #3: Eat Complex Carbs Three Times Per Day
Once your protein is set, then you have to add complex carbohydrates. These should come at three meals during the day – breakfast, before exercise, and after exercise.
If you aren’t exercising, skip over them – they won’t be needed on that day.
As carbohydrates are the body’s primary source of fuel, you only want to eat them when you are active or to get your day going. Beyond that, for ultimate fat burning, they should be kept low.
Note that this refers to complex carbs only – that means things like rice, beans, sweet potatoes, oatmeal, and lentils.
Golden Rule #4: Add Fat To Non-Complex Carb Meals
Now on the other meals of the day (and you should aim for 3 main meals and 3 snacks), you’ll add some healthy fats. These healthy fats will provide the source of long-lasting energy you need, while keeping your body in fat burning mode.
Note that you just need a small amount though. A tablespoon of olive oil or a small handful of nuts is plenty here.
Golden Rule #5: Bulk Up On Vegetables
Finally, add as many vegetables to your diet as possible. This is another important golden rule as the more vegetables you have, the better you’ll be able to fend off hunger.
Make sure that they are prepared using healthy methods however – steaming, sautéing, baking or serving raw are all terrific options.
So there you have the golden rules for eating right for fat loss. Keep in mind that your serving sizes are as follows:
Lean Protein: Men should have the size of their whole hand, women just the size of their palm
Complex Carbohydrates: Two cupped hands for men, one cupped hand for women
Healthy Fats: One thumb for women, two thumbs for men
Vegetables: As many as you want! Fruits, especially berries, can be added in in moderation as well.
If you follow these guidelines as well as the rules above, you will be setting yourself up for major results.