If you’re a woman wondering what foods to eat to lose weight fast, without having to eat “diet foods,” then you want to read this…
Have you ever said:
I feel like I hardly eat anything but the scale isn’t moving?
Are you sick of fad diets that give you results that don’t last?
There are plenty of ways to diet and lose weight fast, but most of them:
- Involve counting calories, which we all don’t have time for (duh!).
- Leave you feeling hungry and ready to cave into your cravings.
- Screw up your metabolism so losing weight becomes even harder.
- Make you lose weight but then you gain it back.
It’s not your fault. There is a TON of misleading information out there!
I’m pretty sure everyone knows that reducing calories makes you lose weight. But, if the answer to losing weight is only counting calories, why would certain foods matter?
In this article, I am going to show you EXACTLY what to eat to lose weight fast and keep it off.
I’ll teach you why what you eat to lose weight matters and what foods you should stock up on and what you should avoid.
First, eating to lose weight fast follows a few basic principles:
- Count nutrients, not calories.
- Reduce calorie intake without feeling hungry.
- Keep insulin levels low.
Second, your plate should include:
- Less carbs
- More healthy fats
- More protein
- Lots of fiber
Why What You Eat Is Most Important When Losing Weight
Have you ever heard someone say, “I hardly eat anything and I haven’t dropped a pound?”
Sounds all too familiar, doesn’t it?
Most women also slave away at the gym and don’t see effective results because of what they’ve been eating.
Trust me, I’ve been there! What a waste of time!
That’s because when it comes to losing weight, the formula is said to be 80% diet and 20% exercise.
It’s actually simple.
To lose one single pound of fat, you have to achieve a 3,500 calorie deficit. Period.
That means taking in or burning 3,500 calories less than what you need.
Follow me, here. In order to burn 3,500 calories without touching your diet, you would have to run around 6 miles a day to lose 1 pound in a week. However, if you cut out 500 calories a day from your diet and didn’t increase your workout, you would also lose 1 pound in a week.
Unfortunately, the more you exercise, the hungrier you get.
Your body wants to get back those calories that it burned.
So, in essence, you can’t out-exercise a bad diet. If you run an hour and burn 500 calories, but then you think you’re safe eating a couple slices of pizza later on, you just ran for nothing. Ouch.
Stored fat is a feat of Evolution.
Your body hasn’t evolved enough to realize you’re trying to squeeze into last year’s bikini and instead wants to layer you in fat as if you were a cavewoman about to face a harsh food-deprived winter.
That’s why 80% of the calories needed to lose one pound of fat is more effective through diet alone versus exercise alone, making what you eat the most important when it comes to weight loss. Of course, the best way to lose weight is a combination of both diet and exercise. Let’s focus on the diet part….
EAT MORE FAT TO LOSE WEIGHT
For the past few decades, there has been an outpour in misleading information that eating fat will make you fat and that you should follow a low-fat diet to lose weight.
In fact, in 1977 the United States government made its very first dietary recommendation to “eat less fat and cholesterol, and more carbohydrates.”
Thus, the dawn of low-fat foods spread throughout the country like wildfire, and the obesity rate in America skyrocketed.
The recommendation was a big fat fail. Since then, research has proven that avoiding fat is non-sense. New studies also found that eating healthy fats don’t adversely affect your blood cholesterol and don’t cause heart attacks.
It just so turns out that the amount of calories from fat is irrelevant and replacing fat with refined carbs and sugar is far worse.
Eating fat (healthy fat, not McDonald’s types of fat) can actually help you lose weight and here’s why…
Eating Fat Helps You Eat Less Calories
Eating fat makes you feel satisfied. When you eat fat, your brain receives signals that you have the needed energy stores coming in and your appetite is then suppressed. Your stomach starts to empty more slowly, which means that you end up feeling full longer. Low-fat foods don’t have the same effect. You end up eating more calories because your body doesn’t sense that enough energy is coming in.
Eating Fat Helps You Eat Less Carbs
Displacing carbs with fat helps with weight loss because of the effect on insulin. Insulin is a hormone that is released by your pancreas in proportion to the amount of carbs you eat. The more carbs you eat, the more insulin is released. But the more insulin released, the more weight gain. Keeping insulin levels low helps you lose weight. Fat in the diet helps keep insulin levels low and allows your body to use fat as energy.
Eating Fat Boosts Your Metabolism
When you get enough fat in your diet, your body becomes conditioned to burn it more efficiently. This has to do with a fat-burning hormone called adiponectin, which is produced when you eat fat. Adiponectin increases the rate that fats are broken down, curbs appetite, increases muscle efficiency, and increases insulin sensitivity. When you eat low-fat foods, only small amounts of adiponectin are produced. You want to keep those numbers high.
Top 6 Healthy Fat Foods For Weight Loss:
- Extra virgin olive oil
- Grass-fed beef
- Wild salmon
- Whole eggs
I have a full list available for free download here:
EAT LESS CARBS TO LOSE WEIGHT
Simple carbs: refined sugar, natural sugar in fruits and fruit juice.
Cutting back on foods with sugar is the most important key to weight loss because it spikes insulin levels the most.
? High Insulin= Fat Storage ?
? Low Insulin= Fat Loss ?
In addition, when you lower your insulin levels, your kidneys push excess sodium and water out of your body. That means you lose water weight, which can be up to 10 pounds in a week!
Did you know that the average American consumes 30 teaspoons of sugar a day!?
The American Heart Association recommends that women consume no more than 6 teaspoons and men no more than 9 teaspoons of added sugar a day. Most of us are eating wayyyy more than that.
The best thing to do is to lower your sugar intake as much as you can, especially if you want that slim, sexy body.
What research says…
Research shows that very low-carbohydrate diets are more effective at weight loss than calorie-restricted low-fat diets.
In the graph below, you can see that the women lost significantly more weight by eating less carbs, while the women eating a calorie-restricted low-fat diet lost less weight:
Unfortunately, most Americans eat more carbs than anything else.
To lose weight fast and effectively, your plate should look something more like this:
AND… Your carbs should be COMPLEX carbs.
Complex carbs: vegetables, whole grains, peas, beans.
Top 6 Complex Carbs For Weight Loss
- Brown, black, or basmati rice
- Dark leafy greens (spinach, kale)
- Cruciferous vegetables (broccoli, Brussels sprouts)
- Legumes (lentils, chickpeas)
- Sweet potatoes (avoid white!)
- Whole grains (quinoa, buckwheat)
I have a full list available for free download here:
EAT MORE PROTEIN TO LOSE WEIGHT
Protein is your best friend when it comes to weight loss. It helps curb your appetite and has less effect on insulin levels.
Protein also boosts metabolism by 80-100 calories per day.
That’s and extra square of dark chocolate you could have, just saying!
It makes more sense to get more calories from protein than from carbs. Here’s why…
Take the example below. For the same amount of calories, you can either eat a large muffin, or 6 eggs.
The problem with the muffin… is that it leaves you feeling hungry an hour later. The reason for this is because of its effect on insulin levels. Foods high in carbs spike insulin levels.
The eggs, on the other hand, have less effect on your insulin levels and keep you feeling satisfied for hours.
When there’s more carbs than protein or fat, your blood sugar levels skyrocket and then crash, leaving you with cravings. When you eat protein and fat, your cravings are diminished.
Of course, no one wants to sit around eating half a dozen eggs everyday.
But there are plenty of other great protein source.
Top 6 Protein Foods For Weight LosS
I have a full list available for free download here:
If you’re like me and barely have time to get your pants on the right way every morning, I find comfort in knowing I can pass on the carb-loaded breakfast and whip up a tasty protein shake every morning.
This is the one I drink every single morning like clockwork:
I also cook my own food, thank you very much, and you should too. Either just look up proper web recipes from reliable, trusted sources, or pull from my fat-burning cookbook so you don’t have to count calories. To be fair, I also have help from my gorgeous French chef husband (Ooh la la! ?) so you can be assured the recipes taste amazing.
EAT LOTS OF FIBER TO LOSE WEIGHT
Here is how to do it. Leave on that apple peel, don’t peel your potatoes, and make fiber your friend. You should be eating at LEAST 20-35 grams of fiber a day. Most Americans get FAR LESS than that.
Fiber helps fill you up without all the extra calories, digest your food better, will help you lose weight, and also reduce your risk of heart attack and stroke.
Fiber is a substance found in carbohydrates (plants) that cannot be digested.
How Fiber Helps With Weight Loss: Nerdy Science Stuff
Fiber helps with weight loss because of its effects on hunger, blood sugar levels, and the bacteria in the gut (gut flora).
There are two types of fiber:
Soluble: Attracts water and turns into gel, slowing digestion (oatmeal, beans).
Insoluble: Does not attract water and adds bulk to stool, helping food digest faster (seeds and skins of fruit and vegetables).
Since soluble fiber doesn’t absorb well, it doesn’t contribute to blood sugar spikes and keeps you feeling full.
Insoluble fiber can also help with weight loss by preventing hunger pangs.
In addition, there are approximately 100 trillion bacteria that live naturally in the human gut (gut flora) and feed on fiber. That’s a lot of “people”! Don’t be worried! This is a good thing! However, there needs to be a “balance” between “good” and “bad” bacteria.
Poop Pills Could Make You Thin.
Yep, you read that right.
Research has found that obese people have too much of the “bad” bacteria in their guts, and a clinical trial transplanting stool (poop) from an obese person’s to a thin person’s intestines led to weight gain! A trial testing the opposite effect (stool from thin person into an obese person) is underway to see if it can help with weight loss.
You can read more in another article I wrote about gut flora and weight loss.
Can Fiber Supplements Help With Weight Loss?
Fiber supplements usually contain fiber that was isolated from plants.
Research has found that two of the most common ingredients in fiber supplements (psyllium and guar gum) were found to not help as weight loss supplements.
However, another supplement (glucomannan) did result in modest weight loss.
You’ll gain the most benefit from fiber by eating whole foods instead of taking fiber supplements.
Use this Paleo trick and Easy-Soft exercise program
to lose up to 10 lbs of belly fat in 8 weeks…
Without starving yourself or getting a gym membership.
Tips to fill up on fiber:
- Leave the peels on vegetables and fruits when you can (Carrots, zucchini, eggplant, root vegetables, acorn squash, even kiwi!)
- Buy whole-grain bread (remember that whole wheat and whole grain are not the same thing!)
- Eat seeds (flax seeds, chia seeds, hemp seeds, etc)
EAT MORE SUPERFOODS TO LOSE WEIGHT
You’re probably wondering, “what the heck is a superfood?”.
Superfoods are foods that are packed with nutrients and can help you feel more energetic and lose weight. Plus they fight disease! Pretty cool.
Through extra-large doses of vitamins, minerals, antioxidants, and lots of fiber, superfoods can help regulate your digestive tract (hello bathroom!), relieve you of bloating, fire up your metabolism, and load you up with energy.
Top 6 Superfoods For Weight Loss
- Beet root
- Green tea
- Licorice root
There are also plenty of superfood drinks that you can try, but some look and taste disgusting. Just a matter of personal choice.
The product above is all-natural and made from 75 whole foods plus probiotics and enzymes that help you absorb the nutrients and aid in digestion. It’s a glass of green goodness that can jumpstart your day. Plus, it tastes decent.
- Eat less carbs and more protein and healthy fats.
- Load up on fiber.
- Sugar is thy bikini enemy.
- Get some super energy with superfoods.
- Grab our free kitchen checklist before your next trip to the grocery store.
Birketvedt, G.S., Shimshi, M., & Florholmen, J. (2005). Med Sci Monit, 11(1), P15-8.
Brehm, B.J., Seeley, R.J., Daniels, S.R., & D’Alessio, D.A. (2009). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. Journal of Clinical Endocrinology and Metabolism, 88(4).
Djousse, L., & Gaziano, J.M. (2009). Dietary cholesterol and coronary artery disease: a systematic review. Curr Atherosler Rep, 11(6), 418-422.
Hernandez, T.L., Sutherland, J.P., Wolfe, P., Allian-Sauer, M., Capell, W.H., Talley, N.D., … & Eckel, R.H. (2010). Lack of suppression of circulating free fatty acids and hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet. American Society for Nutrition, 91(3), 578-585.
Pittler, M.J., & Ernst, E. (2004). Dietary supplements for body-weight reduction: a systematic review. The American Journal of Clinical Nutrition, 79(4), 529-536.
Mar Rodriguez, M., Perez, D., Javier Chavez, F., Esteve, E., Marin-Garcia, P., Xifra, G., … & Fernandez Real, J.M. (2015). Obesity changes the human gut microbiome. Sci Rep, 5, 14600.
Rong, Y., Chen, L., Zhu, T., Song, Y., Yu, M., Shan, Z., … & Liu, L. (2013). Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. BMJ, 346, e8539.
Santos, F.L., Esteves, S.S., da Costa Pereira, A., Yancy, W.S. Jr., & Nunes, J.P. (2012). Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors. Obesity Review, 13(11), 1048-1066.
Zalewski, B.M, Chmielewska A., & Szajewska, H. (2015). The effect of glucomannan on body weight in overweight or obese children and adults: a systematic review of randomized controlled trials. Nutrition, 31(3), 437-442.
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