Forget the fads, here’s some quick nutrition tips that can easily be applied this week to allow you to burn fat fast!
Drink 0.033L water x bodyweight in KG per day
One of the most important nutrition tips for fat loss is hydration. Keeping your body optimally hydrated is essential not only for fat loss, but for staying alive. Drink your daily goal for improved performance, focus, digestion and fat loss. Sometimes when you think you’re hungry you’re actually thirsty, so if you are properly hydrated you’ll be less likely to over eat.
Eat little and often
Despite the evidence surrounding eating little and often is somewhat sketchy, for whatever reason it seems to work for most. Theory has it, eating little and often will constantly give your digestive system work to do, which burns calories and increases the resting metabolic rate.
Make protein the focus of your meals
Lean proteins will help recover and repair your muscles from exercise. Protein is also quite hard for the body to breakdown meaning it’ll cost more calories and keep you feeling fuller for longer. Focus your protein sources on the foods listed below:
Chicken, beef, turkey, tuna, salmon, cod, sea bass, swordfish, crab, prawns, eggs, venison, boar, buffalo, zebra, biltong.
Cover half of your plate with greenery at every meal
Green vegetables and leafy greens should be eaten in abundance. Generally they’re quite energy sparse, meaning you can afford to fill up on them without having to worry about making a dent in your daily calorie intake. They’re packed with fibre which is important for optimal digestion and appetite suppression.
Add spices to meals
Spicy food can increase thermogenesis (calorie burning). This is all thanks to the compound responsible for the hot, burning sensation you experience called Capsaicin. And no, I’m afraid a spicy vindaloo with rice and naan bread doesn’t count.
Drink green tea
Studies have confirmed green tea can encourage weight loss due to a mild increase in thermogenesis. This is partly due to its caffeine content and partly from compounds known as catechins. Another benefit of green tea is it has very strong antioxidant properties. Get serious and aim for 1-3 cups a day.
Skip carbs at breakfast
Carbs release serotonin, a calming neurotransmitter. Not a great way to start your day I’m sure you’ll agree. Does the phrase “carb coma” ring any bells? A combination of protein and healthy fats for breakfast will allow for a gradual rise in blood sugar levels right up until lunch. How’s this for a carb free alternative to a typical bowl of cereal: steak and poached eggs
Eat healthy fats
Fats won’t automatically make you fat. Healthy fats like those found in avocado, coconut oil, nuts and oily fish can actually help you lose fat and keep you feeling fuller for longer.
Keep a food diary
From my experience, clients that keep a food diary see more success than those that don’t. You can use a fancy app like myfitnesspal or even just good old fashioned pen and paper. Anything that will make you more accountable for your actions.