It’s not really surprising how often people ask me “What should I eat and how much should I eat if I want to lose fat”? given how unreliable the information is that’s out there!
You’ve got people who say calories don’t matter.
You’ve got people who say calories are all that matters.
You’ve got people who eat minimal carbs and swear by it.
You’ve got people who only post about the donuts they eat and manage to stay ripped!
It’s all a bit too much, if you ask me!
There’s a lot that doesn’t meet the eye and a lot of critical information is intentionally excluded (probably because it “un-sexifies” the process!).
But this is misleading at best and irresponsible at worst.
If you want to lose body fat, you have to take responsibility for the process. But you also deserve to have all the facts.
So when it comes to addressing that common question, I answer it honestly…even if I know it’s not always what people want to hear or believe:
“You have to eat in a way that works for you, and no one else”.
What does that mean? It means that you have to eat in a way that balances your hormones; keeps your hunger, energy, and cravings (HEC) in check; and doesn’t make you feel miserable or deprived so that you binge.
But HOW do you do that????
Well, that’s the million dollar question! Ha!
In all seriousness, the combinations of foods; meal timing; portions; preparation, preferences; etc. will be different for everyone, but to achieve hormonal balance for optimal health and fat loss, the four Ss is a good place to start:
High-water content foods are your best friend when in a calorie deficit. Soups with a water base and tons of leafy greens (for fiber!) will allow you to eat a higher volume of food while consuming fewer calories overall.
Kind of a no-brainer, but most people lack creativity when it comes to imagining what a salad could actually be.
Heading out for Mexican food? Order fajitas with extra peppers, onions, salsa, and chicken. Skip the tortillas, rice and beans. That’s a salad.
In the mood for a burger? Order it bun-less with extra tomato, onions, lettuce and pickles. That’s a salad.
It’s a simple as making a few substitutions and additions, and you don’t even have to avoid your favorite restaurants!
Egg and egg whites scrambles are a great way to add more bulk (i.e. more food!) without the additional calories to help you stay full and satisfied while maintaining that calorie deficit that’s critical for fat loss.
Eggs are one of the healthiest foods on the planet, and I include yolks! However, if you’re aiming for hormone balance, sometimes those higher fat-content foods (even though it’s good fat!) can send your cravings a bit out of whack, so be aware of how these additional calorie may affect your HEC!
You can throw just about anything into a scramble–spinach, tomatoes, mushrooms, onions, peppers, the combinations are endless! This combination of food help you achieve fullness quicker and stay fuller longer, which is necessary to keep blood sugar levels stable and balance hormones for optimal cravings control and stable energy.
Protein shakes are another great way to get more satiating protein into your diet for minimal calories. I like to choose vegetables like baby spinach whose flavor is very easily masked by the protein powder.
I suggest investing in a high-quality whey protein (as long as you’re not sensitive) that tastes good to you. The better the taste, the more likely you are to prepare them and look forward to drinking them!
I like to add low-calorie items like cacao powder, cinnamon, unsweetened vanilla almond milk, and frozen mixed berries to my shakes, plus a TON of ice! Ice allows you to vary the consistency of your shakes, which is a great perk for me!
The more ice I add, the more I can pretend I’m eating ice cream, LOL!
Speaking of shakes, protein, and their numerous benefits for helping you stay satisfied, sane, and satiated on fewer calories over the course of your fat loss journey–I’d love to offer you a new download that I just put together!
My “8 Fat-Loss Friendly Protein Smoothie” Recipe Booklet is designed for the woman who’s perhaps just warming up to the idea of incorporating protein shakes into her diet, and wants some ideas for how to make her shakes taste great without sabotaging her fat loss goals!
Every recipe in this booklet fits that bill! They’re flavorful and satisfying without being loaded with sugar and extra calories that’ll actually increase cravings and spur up hunger!