The 5 Basic Fat Loss Rules Backed by Science

There is endless fat loss information with a lot of possibilities on the internet, but finding reliable information is hard [1]. People doing many crazy stuffs to lose fat, but they are not careful about the results. Remember, any diet plan that works for one person will not work for everyone. Stick to the diet that has positive results in the long run.

Basic Fat Loss Rules
By following the basic principles, you can lose belly fat consistently.

Why Fat Loss is Important?

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Excess body fat such as abdominal fat is the primary cause of many chronic health problems, such is diabetes, high blood pressure and heart diseases. Even a small fat loss of 10% of your overall body is likely to result in health improvements. By following some basic fat loss rules, you can reduce these risks. Here are 5 fat loss basic principles that work for everyone.

1. Eat more protein

In weight loss, protein is the most important macronutrient. Studies show that protein can reduce the cravings for food by 50% [2]. This means you can eat approximately 400 fewer calories per day and enhances your metabolism. If your goal is to lose fat, adding protein may be the most effective way. Adding protein will not only help you with fat loss, but it can also prevent regaining weight. There is much less belly fat among people who eat protein. The study shows that protein intake significantly reduced the risk of belly fat growth over 5 years [3].

Protein should be 30% of your daily caloric intake. Therefore, try to increase the intake of high-protein foods such as whey, eggs, fish, lean red meat, and dairy products. A high-protein diet can also help you lose facial fat. If you have difficulties getting enough protein from food, a healthy and convenient way to boost your total intake is to use a high-quality protein supplement such as whey protein. If you are a vegetarian or vegan, consider cooking your foods in coconut oil.

Protein is the most essential macronutrient. Including protein in your diet could be the most successful strategy in fat loss. A high-protein diet can also aid in the reduction of facial fat. Many studies suggest that protein should account for 25-30% of your daily caloric intake.

2. Burn more calories than you eat

You’ll lose pounds fat if you burn more calories than you eat. Many people still underestimate how much they eat and how much they burn. Avoid the conjectures and maintain a weekly food journal and manage your daily caloric intake. Consume 500 fewer calories a day if fat loss is the goal. The 500 calories are equal to a onetime meal. Don’t cut dinner out. Reduce the size of meals and limit your carbohydrate consumption.

Majority of people underestimate how much they consume and how many calories they burn. Reduce your daily caloric intake by 500 calories. The 500 calories are equivalent to one time meal.

3. Avoid sugary drinks and food

The effects of cutting sugar on fat loss are clear. The sugar is half glucose, half fructose, and the liver metabolizes important amounts of fructose. If the liver overloads by fructose and this forces the liver to turn fructose into fat somewhere in your abdominal area. Study has shown that excess sugar can lead to a greater accumulation of fat in the belly and liver because of the enormous quantities of fructose [4]. Some people even think that this is the primary mechanism behind the harmful health effects of sugar.

Sugar can increase abdominal and liver fat, leading to insulin resistance and lower metabolic rate. The brain can’t record liquid calories compare to the solid calories, and so you end up eating more calories when you consume sugary drinks. Study shows that the risk of obesity in children is because of sugary drinks [5]. You must read the labels if you want to decrease blood sugar levels. Even food that is advertised as healthy contains added sugar and has a negative effect on your health.

Excess sugar can contribute to an increase in fat accumulation in the abdomen area, which leads to insulin resistance and a decrease in metabolic rate. Sugary drinks, according to research, increase the risk of childhood obesity.

4. Eat healthy fat

Eating good fat in does not increase in belly fat. Not eating sufficient fat will cause a decline in libido [6]. Get at least 25% of your calories from good fat sources and avoid artificial trans fats that are associated with many health problems, such as high LDL cholesterol that lead to heart disease [7].

Eating good fat does not increase in fat accumulation in the belly. Your 25% of your overall daily calories should come from good fat sources.

5. Cut carbs from your diet

Carbohydrates limitation in your diet is an efficient way of losing fat. When you cut off carbohydrates, your appetite decreases, and you lose weight. Randomized controlled studies have shown that low-carb ketogenic diet cause three times as much weight loss as low-fat diets [8], [9], [10], [11], [12], [13]. Study show that a low-carb diet targets fat in the belly and liver [14]. Consider cutting down on your carbs to 50 grams per day if you need to lose weight. This puts your body into ketosis that reduces your appetite and makes your body burn fat as fuel. Low-carb diets have many other health benefits as well.

Cutting out carbs from the diet is an effective way to lose fat. Low-carb ketogenic diets result in three times the weight loss of low-fat diets. A low-carb diet targets belly and liver fat.

References

  1. Chen J, Cade JE, Allman-Farinelli M. The Most Popular Smartphone Apps for Weight Loss: A Quality Assessment. JMIR Mhealth Uhealth. 2015 Dec 16;3(4):e104. doi: 10.2196/mhealth.4334. PMID: 26678569; PMCID: PMC4704947.
  2. Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011 Apr;19(4):818-24. doi: 10.1038/oby.2010.203. Epub 2010 Sep 16. PMID: 20847729; PMCID: PMC4564867.
  3. Halkjaer J, Tjønneland A, Thomsen BL, Overvad K, Sørensen TI. Intake of macronutrients as predictors of 5-y changes in waist circumference. Am J Clin Nutr. 2006 Oct;84(4):789-97. doi: 10.1093/ajcn/84.4.789. PMID: 17023705.
  4. Jensen T, Abdelmalek MF, Sullivan S, Nadeau KJ, Green M, Roncal C, Nakagawa T, Kuwabara M, Sato Y, Kang DH, Tolan DR, Sanchez-Lozada LG, Rosen HR, Lanaspa MA, Diehl AM, Johnson RJ. Fructose and sugar: A major mediator of non-alcoholic fatty liver disease. J Hepatol. 2018 May;68(5):1063-1075. doi: 10.1016/j.jhep.2018.01.019. Epub 2018 Feb 2. PMID: 29408694; PMCID: PMC5893377.
  5. Keller A, Bucher Della Torre S. Sugar-Sweetened Beverages and Obesity among Children and Adolescents: A Review of Systematic Literature Reviews. Child Obes. 2015 Aug;11(4):338-46. doi: 10.1089/chi.2014.0117. PMID: 26258560; PMCID: PMC4529053.
  6. Reed MJ, Cheng RW, Simmonds M, Richmond W, James VH. Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin. J Clin Endocrinol Metab. 1987 May;64(5):1083-5. doi: 10.1210/jcem-64-5-1083. PMID: 3558725.
  7. Dhaka V, Gulia N, Ahlawat KS, Khatkar BS. Trans fats-sources, health risks and alternative approach – A review. J Food Sci Technol. 2011 Oct;48(5):534-41. doi: 10.1007/s13197-010-0225-8. Epub 2011 Jan 28. PMID: 23572785; PMCID: PMC3551118.
  8. Samaha FF, Iqbal N, Seshadri P, Chicano KL, Daily DA, McGrory J, Williams T, Williams M, Gracely EJ, Stern L. A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003 May 22;348(21):2074-81. doi: 10.1056/NEJMoa022637. PMID: 12761364.
  9. Foster GD, Wyatt HR, Hill JO, McGuckin BG, Brill C, Mohammed BS, Szapary PO, Rader DJ, Edman JS, Klein S. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 2003 May 22;348(21):2082-90. doi: 10.1056/NEJMoa022207. PMID: 12761365.
  10. Sondike SB, Copperman N, Jacobson MS. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. J Pediatr. 2003 Mar;142(3):253-8. doi: 10.1067/mpd.2003.4. PMID: 12640371.
  11. Yancy WS Jr, Olsen MK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77. doi: 10.7326/0003-4819-140-10-200405180-00006. PMID: 15148063.
  12. Volek J, Sharman M, Gómez A, Judelson D, Rubin M, Watson G, Sokmen B, Silvestre R, French D, Kraemer W. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutr Metab (Lond). 2004 Nov 8;1(1):13. doi: 10.1186/1743-7075-1-13. PMID: 15533250; PMCID: PMC538279.
  13. McClernon FJ, Yancy WS Jr, Eberstein JA, Atkins RC, Westman EC. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity (Silver Spring). 2007 Jan;15(1):182-7. doi: 10.1038/oby.2007.516. PMID: 17228046.
  14. Gower BA, Goss AM. A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. J Nutr. 2015 Jan;145(1):177S-83S. doi: 10.3945/jn.114.195065. Epub 2014 Dec 3. PMID: 25527677; PMCID: PMC4264021.
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Naeem Durrani BSchttps://defatx.com/
I am a retired pharmacist, nutrition expert, journalist, and more. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.

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