There are several dietary changes that can help with losing body fat. Here are some of the best foods and dietary habits to promote long-term fat loss:
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Increase fiber intake: Consuming foods like fresh fruits, veggies, and legumes may boost fat loss, feelings of fullness, and weight loss.
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Eat more protein: Eating more protein and fewer refined carbs may help increase fat loss over time and benefit overall health. All proteins can increase satiety and aid weight loss. However, when choosing meat as a primary protein source, it is important to opt for lean sources to reduce fat and caloric intake.
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Choose nutrient-dense whole foods: Eating a balanced diet including fruits, vegetables, beans and pulses, lean proteins, healthy fats, and whole grains is a good starting point for weight loss diet planning. Refined carbs are low in fiber and nutrients, so it’s best to choose nutrient-dense whole grains for long-term, sustainable fat loss.
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Include healthy fats: Prioritizing unsaturated fats over saturated fats is essential to overall health and numerous body functions. Olive oil, nuts, seeds, and oily fish like salmon, mackerel, and sardines are good sources of healthy fats.
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Avoid processed foods and alcohol: Processed foods often pack a calorie wallop without the satiation of more nutrient-rich foods such as lean protein, vegetables, and treats such as antioxidant-rich dark chocolate. Alcohol is also not-so-nutrient dense and usually quite moreish.
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Avoid crash diets and unsafe supplements: To lose body fat sustainably, it’s best to avoid crash diets and unsafe supplements. Most “fat-burning” supplements on the market are either unsafe, ineffective, or both.
Its important to note that no supplements will "do the work for you" or make up for poor dietary habits and lack of exercise. Therefore, the dietary changes mentioned above should be used with a dedicated exercise and diet regimen, not as a replacement for those lifestyle choices.
