Who else wants to discover how to build a diet that forces your body to burn more fat?

If your main goal is losing fat what you should know is that if your diet is no in
check then no amount of exercise or supplements will help you reach your goals. A balanced diet is the base on any fat loss program – have a weak base and everything will crumble.

Also, you should know that a lot of people misuse the word “diet” – a diet is not a 12 week quick fix, it is “food or feed habitually eaten”. What this translates in is that if you want lasting results you should change your core eating habits. Most diet books fail to get this point across and the ones that do fail to offer a way to re-engineer your diet simple enough so that every one could use it.

Building a diet that forces your body to burn fat is a very simple process.

I. Revise your food list.

You should aim to be eating only natural, unprocessed, fresh and nutrient rich foods. Once you eliminate junk food from your diet you will see immediate results: you energy levels will skyrocket, you won’t have as many cravings as before, you will look and fill better.

The foods that you should be trying to eliminate are:

Fried foods (fried chicken, French fries etc.)
Bakery Products (cookies, Biscuits, doughnuts etc.)
Refined Vegetable Oils
Margarine
meat fat, dairy fat and palm and coconut oils
all refined sugars and white flour products
Fats Food

The foods you should be eating:

Protein sources: chicken breast, turkey breast, fresh fish, lean beef, egg white, milk.

Starchy carbohydrate sources: potatoes, brown rice, whole wheat grains, oatmeal, beans, pasta.

Fibrous carbohydrate sources: asparagus, broccoli, cauliflower, green papers, carrots, mushrooms, onions, peas, salad, celery, cucumbers, tomatoes, spinach.

Fresh fruit: grapes, oranges, apples, raisins, strawberries, grapefruit, melon.

Good fats: Avocado, Almonds (dry roasted), Oil (olive & canola), Salad dressing (light), Peanuts, Walnuts.

Another thing that needs special attention is the way the food is cooked.
Always roast, broil, grill, sauté and stew your food.
Avoid food that is deep fried.
NEVER cover your food in butter and high-fat sauces, because you will be adding tones of extra calories to your food without even knowing. This highly overlooked fact often makes or breaks a successful fat loss diet. I know that food can be very dull without this but let me ask you this: Is giving up these a price too much to pay for building the body of your dreams?

II. Revise the way you eat your food.

1. Spread your total calories for the day over 4 meals.

2. Make your first meal the largest one and your last meal the smallest.

3. At every meal you should consume a lean protein, a starchy carb and a fibrous carb.

4. Eat the majority of your carbs in the first part of the day.

III. Devise a meal template based on the way you should eat your food.
I devised this menu template that follows the rules listed at .II.

Meal 1 – Lean Protein (small serving), Starchy carbs (large serving), Simple carb (fruit) or Fibrous carbs (vegetables)

Meal 2 – Lean Protein (medium serving), Starchy carbs (medium serving), Fibrous carbs (vegetables)

Meal 3 - Lean Protein (medium serving), Starchy carbs (medium serving), Fibrous carbs (vegetables)

Meal 4 - Lean Protein (large serving), Starchy carbs (small serving), Fibrous carbs (vegetables), good fats.

IV. Combine the menu template with the list of foods you should be eating and you have 4 healthy, fat use promoting meals.

A little tip for those that do not know how to evaluate what a large portion or small portion should look like.

I look at my food plate like it was a pie chart.

At Meal 1 what I do is I set a piece of fruit on the plate and then mentally divide the remaining empty space in 3 (almost) equal sized spaces then fill 2 of them with some starchy carbs (it is a large serving) and the remaining space with some protein source from the list.

At meal 2 and 3 I divide the plate into 6 equal sections then I fill 2 out of 6 with a protein source, 3 out 6 with some fibrous carbs and the remaining 1 with some starchy carbs.

It’s very simple, no?

V. Increase your water intake and eliminate all other beverages.

This is the diet make – breaker. All liquids except water are calorie dense and provide empty-calories (no nutritional value). Never drink your calories!
You can find more information on the importance of water for fat loss here.