you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this video, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you.
The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead.
Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result.
Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled po
The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead.
Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result.
Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled po
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LifestyleTranscript
00:00If you've watched any of my past nutrition videos or even attempted a
00:04diet of your own then you're probably aware of the notion that at the end of
00:07the day for weight loss it's all about calories in versus calories out. As long
00:13as you're eating at a calorie deficit and ideally having enough protein as
00:16well then you're going to successfully lose weight and strip off fat regardless
00:21of what and when you eat. Now while scientifically speaking this is true and
00:25it is the basic law of thermodynamics what this simplistic model fails to
00:29account for is how the various foods you put into your body actually then go
00:34about affecting these two variables because research has shown that while
00:38yes at the end of the day calories are what matter most if you want to truly
00:42lose fat as efficiently and as quickly as possible then you need to go beyond just
00:47calories and instead pay close attention to the types of foods that make up the
00:51calories you're ingesting every day and also how you go about ingesting them as
00:56that's what makes all the difference. In this video I'll go through three swaps
00:59that you'll want to make in your diet that accounts for those variables and can
01:03enable you to lose fat faster and then I'll provide you with a sample meal plan
01:07that puts all this together for you. The first swap you want to make with your
01:11diet is to stick to mostly with foods that have been minimally processed. So for
01:15example foods like oats and multi-grain bread as opposed to their refined
01:19counterparts such as cereal and white bread that have been stripped of most of
01:23their important nutrients and fiber. Not only are these less processed foods
01:27beneficial when dieting in the sense that they generally provide more nutrients
01:31and keep us fuller for longer but they also have another unique benefit that has
01:36to do with something called the thermic effect of food which is the amount of
01:40calories that our body burns to metabolize and actually use the foods that
01:44we ingest and one of the unique fat loss benefits about unprocessed foods is
01:49that in most cases our body burns significantly more calories when
01:53digesting unprocessed foods than it does when compared to their processed
01:57counterparts. For instance one study compared the caloric burn required to
02:02digest and metabolize two minimally processed sandwiches consisting of whole
02:06grain bread and real cheddar cheese versus two highly processed sandwiches that
02:11instead consisted of white bread and processed cheese. Although both meals
02:16consisted of virtually the same amount of total calories and protein the more
02:20processed sandwich had a 50% lower thermic effect and as a result the body
02:25burns significantly less calories digesting it than it did with the whole
02:29grain sandwiches. Similarly a six-week randomized controlled trial has subjects
02:34stick to a diet consisting of either less processed whole grain foods such as oats
02:39brown rice and whole grain bread versus a calorie and macronutrient equated diet
02:44consisting of more processed refined grains instead such as cereal white rice and
02:50white bread. What they found is that the group that stuck with whole grain foods
02:54burned on average roughly 100 more calories per day just from digesting and
02:59metabolizing their food than the processed food group did. And to put this into
03:03perspective given that the average person burns roughly 100 calories to jog a
03:08mile you'd essentially be doing the equivalent of jogging an extra mile a day
03:12just by choosing to incorporate whole grain less processed foods as opposed to more
03:17processed foods for most of your meals. And if you crunch the numbers over three
03:21months this simple change would theoretically enable you to burn 2.5
03:26pounds more fat just by making that switch. So yes while calories are what
03:31matter most and while you definitely will still burn fat despite eating processed
03:34foods as long as you're still in a calorie deficit you can further influence the
03:39calories outside of the equation and potentially speed up the fat loss
03:43processed by simply swapping these foods for whole grain less processed foods
03:47instead and let them do the work for you. Next let's dive into how you then go
03:52about distributing your meals throughout the day because while yes again your
03:56total daily calorie intake is what matters most for fat loss it turns out that
04:01the manner in which you distribute these calories throughout the day seems to be
04:05more important than we've previously been led to believe. Illustrating this is a
04:09recent 2020 paper and another similarly designed 2015 paper that compared the
04:14effects of using a more front heavy distribution approach by allocating more
04:19calories to breakfast versus a back heavy approach by allocating more calories to
04:24dinner instead. What the researchers found is that subjects using the front
04:28heavy approach not only experienced significantly less hunger and
04:32significantly less cravings for sweets throughout the day but they also
04:36experienced greater overall energy levels meaning that they were able to adhere
04:40to the diet more easily and they likely burn more calories throughout the day from
04:44fidgeting, walking, and just moving more in general because of their increased
04:48energy levels. And in fact this protocol was also repeated in a longitudinal weight
04:53loss study which found that subjects using a front heavy approach lost more
04:58weight, decreased their weight circumference to a greater degree, and reported
05:02greater hunger control over a period of 12 weeks when compared to a group that used
05:07a back heavy approach by simply swapping the breakfast and dinner calories. Indicating
05:12that there does seem to be some indirect fat loss benefits to allocating more
05:16calories to your meals early on in the day and this is something that I
05:19personally noticed as well. I used to be someone who would save a lot of my
05:23calories for my evening meals because I knew that that's when my cravings
05:27would really hit. But when I instead experimented with shifting more and more
05:31calories to early on in the day and I'm at breakfast, I found that not only did my
05:35energy levels throughout the day and my gym performance considerably improve but
05:40I also just wasn't craving things as much at night because I just wasn't as
05:43hungry. Now obviously this does vary for the individual and may depend on when
05:48your workout takes place but regardless I would highly suggest even if
05:52you're intermittent fasting for example to at least experiment with just
05:55shifting more and more of your calories to your first meals of the day as this
05:59does seem to have some unique benefits in terms of enabling you to control your
06:03cravings to burn more calories and potentially create greater fat loss
06:07results in the long run as a result. Now the last swap is something I've
06:11covered in my past videos and it's to not only choose mostly unprocessed foods to
06:15include in your diet but you want to also choose the ones that are highly
06:19satiating and proven to do the best job at suppressing your appetite as this will
06:25enable you to better adhere to your diet and minimize any excess snacking you may
06:29be doing throughout the day that's sabotaging your calorie deficit and based
06:33on the findings from the satiety index which examined the effects of 38
06:37different common foods on hunger levels we can clearly see that on a calorie for
06:42calorie comparison some options are just better than others when it comes to
06:46controlling your appetite. For example even with calories equated for simply
06:51swapping whole grain bread for oats instead will provide a 25% greater
06:56effect on suppressing your hunger and similarly swapping brown rice for whole
07:00grain pasta or boiled potatoes instead will provide a 30% or 60% boost in
07:06satiation respectively. So what I'd suggest is look over the index and
07:10experiment with swapping some of these more satiated foods into your diet and
07:14just see how your body and appetite responds. Now to put everything together for
07:18you let's go through a sample meal plan that not only incorporates these
07:22various tips for you but also tastes great. I'll use roughly 2100 calories for
07:27this meal plan but keep in mind that you want to adjust the portion sizes based on
07:30what's needed for you to be at a calorie deficit. This is gonna vary for everyone.
07:34So to start we'll be allocating most of the calories towards breakfast with
07:38protein pancakes made completely of highly satiated minimally processed foods. For
07:44these first blend the oats to make an oat flour and then you want to
07:48add the rest of the ingredients into blend. Then simply cook them over a pan and
07:52top them with peanut butter, sugar-free syrup, sauteed apples or whatever you prefer.
08:06For lunch we'll be tapering down the calories slightly but still sticking with
08:10satiating unprocessed foods with baked salmon, boiled potatoes and a side of
08:15sauteed asparagus. Then to keep you going until dinner you can have an orange and
08:27can even plant in a protein shake as well depending on when your workout is. And
08:31then for dinner we'll continue tapering down the calories slightly with baked
08:35chicken breasts and a side of veggies roasted in olive oil.
08:53And then after dinner, to help satisfy whatever sweet cravings may have popped up, we'll make a simple, high-protein Greek yogurt parfait consisting of 0% fat plain Greek yogurt mixed in with cinnamon and
09:04stevia for sweetness and then topped with frozen mixed berries and a tablespoon of chia seeds.
09:09Super easy to make yet extremely satisfying.
09:12So hopefully that meal plan gives you a little more insight into how you can start planning your meals based on what I went through while still keeping everything tasty and satisfying.
09:20And just keep in mind that although some of the swaps I mentioned here can definitely help speed up the fat loss process, just know that at the end of the day adhering to a calorie deficit is what's most important.
09:32So experiment with your diet and stick to what you find works best for you and your lifestyle.
09:37And for an all-in-one, step-by-step program that not only optimizes your weekly workouts for you but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently and as easily as possible with science.
09:53And simply head on over to buildwithscience.com and take the analysis quiz to discover which program is best for you and where your body is currently at.
10:03Anyways guys, that is it for today. Thank you so much for watching. Hope you're all doing well.
10:07Please don't forget to show your support by giving the video a like, leaving a comment down below as of what you'd like to see me cover next, subscribe to the channel, and turning on notifications for the channel as well as this all really does help me out.
10:17Thank you so much everyone and I'll see you next time.