good foods / snacks for fat loss

undergroundvibe

HI All


has anyone any good meals / snacks that help fat loss?

for example i hear a berry smoothie is good


i was on a strict low carb diet for a few months last year and got my body fat to 19% , ive made slight changes this year (and ate to many treats for a few months) and its now 25% and really want to get it back down but not having much luck

current diet
mon - fri
6.45am porridge with spoon of honey, cup of green tea
7.15am gym 1 hour protein shake straight after
10am - smoothie - 200ml low fat natural yougurt with strawberries, bananna, apple, and blueberries
1pm 2 slices of wholegrain brown bread with tin of tuna and red peppers toased
4pm - protein shake
6.30pm dinner can be chicken stir fry with noodles, beef burgers with onions and mushrooms, chicken in pesto with rice bake etc

my dinners havent changed since last years diet that worked,
i used to eat tuna and a cracker as my two snacks instead of the shakes and smoothies and had a soup for my lunch, but found my lunch very unsatisfying every day so had to change it

EileenG

That looks like a great bulking diet to me.

That smoothie may be good nutritionally, but it packs a lot of calories and won't help you lose weight in a hurry.

You've done low carb before, and it worked for you. Go back to it, or at least the basic bones of it (no white carbs, no processed food, lots of green veg) and base your diet on real food. That's going to fill you up a lot better than protein shakes.

Porridge is not a bad breakfast, thought that spoonful of honey turns a low GI cereal into a very high one. Students at the Young Scientists Exhibition last year did a study on this, and you'd be better without the honey. What about adding an egg or two?

The shake after the gym is fine.

Are you really hungry again at 10am? If so, eat an apple.

I'd cut or reduce the lunch time bread and add in a big pile of salad or veggies. Try salmon or mackerel instead of tuna. Oily fish is brilliant for you, and the extra fat is filling.

You don't need another protein shake in the afternoon. If you are starving, try some cottage cheese or a pear.

At dinner, reduce all the white carbs and chuck in a ton of vegetables.

undergroundvibe

thanks for the reply,


i was told to eat every 3 hours you see, it was the same last year, its not that i do be starving but i would be a bit hungry at those times

also with the morning work outs i do get very tired late mornings for the rest of the day so i do think i need some carbs in my diet (im no expert tho)

so if i cut out the morning smoothie what should i replace it with?
what should i replace the afternoon protein shake with?

undergroundvibe

i was thinking of replacing the morning smoothie with a weight watchers pepper and tomatoe soup? or else a sweet potatoe and red pepper soup, with these be better options?

EileenG

Eating every three hours is a myth. It might be useful if you were a diabetic trying to control blood sugar swings, but it's pointless for healthy people. Eat when you are hungry, there's no advantage in eating every three hours, and it gets you into the habit of eating when you are NOT hungry.

I already suggested replacing your high calorie smoothie with an apple, pear or cottage cheese.

WW food tends to be high in sugar, to make up for being low fat. Make your own vegetable soup if you want soup.

Sounds obvious, but are you getting enough sleep? If you are working out intensely, you need extra sleep to compensate. A cup of coffee mid morning may be all you need.

gregsashinsky

Best snacks for fat loss
Contrary to fad diet belief, fat loss is not helped by fasting or embarking on plans that severely limit caloric intake. When the body isn’t properly fueled, it goes into conservation mode. This means the metabolism slows down and tries to hold on to its fat stores for dear life. This doesn’t do your goals or your body any good!
If you’re working with a trainer to develop a fat loss program, chances are a balanced diet that includes three portion-controlled meals and two to three snacks has been recommended. Your trainer has probably also told you that you want to make sure those meals and snacks not only curb hunger, but also provide the body with the nutrition it needs to function properly and even assist in the fat burning effort.
If you’re stumped for snacks and can’t figure out what can help you along the way, there are plenty of options out there. If your trainer also has you working on muscle strengthening to speed up the fat-burning process, you’ll want to keep foods that feed the muscle in mind as you select both meals and snacks.
Some of the healthier snacks that can help rather than hinder fat loss efforts include:
Fresh fruit – Apples, bananas, grapes, pears, blueberries and other fresh fruits are excellent snacks to pick up energy levels when they are dropping without adding a ton of calories to the mix. Fruits contain natural nutrients, fiber and even antioxidants in some cases. This makes them great to include not only on the snack menu, but also with meals.
Nuts – While nuts get a bad reputation because they contain fat, they also contain a lot of protein. And most of the fat is healthy fat! If muscle building is a part of your plan, low or no-salt nuts can serve as an excellent snack time pick-me-up. Also consider low or no-sugar added peanut butter.
Yogurt – Low-fat yogurt is one of the best snack time treats out there. It offers some sweetness, but fuels the body with nutrients and adds calcium to the daily mix.
Raw vegetables – Like fruits, raw vegetables can bring a lot of nutrients to the table. Plus, they are excellent for satisfying a craving to crunch something. Most veggies are high in fiber which make you feel fuller.
Popcorn – A small serving of unbuttered, unsalted air popped popcorn can also work in well with a diet plan to lose fat.
Whole grain crackers – Top two or three crackers off with low-fat cheese or peanut butter and this will count as a power snack for curbing hunger while feeding muscle.
Boosting the metabolism by eating throughout the day in the proper portions can greatly assist the fat loss effort. Selecting the right snacks, however, is essential for making the program work. For other ideas on snacks for fat loss, consult with a trainer or other fitness professional at your health club.

metamorphosis

Have you just copy and pasted that?!! Looks like you did from some site. Anyway, the whole conservation/starvation mode thing is really bollox mostly. Look at them obese people in third world You wont get fat or hold onto fat just becasue you dont eat 3 meals and 2-3 snacks every day.

EileenG

gregsashinsky wrote: »

Boosting the metabolism by eating throughout the day in the proper portions can greatly assist the fat loss effort.

Got any evidence of this? I've been looking for an excuse to eat all day long, and I've yet to find it.