The market is filled with all kinds of processed diet products, pills and gimmicks that claim that they will help you lose weight. Maybe you’ve tried some of them with little to no success. You are very frustrated and tired of the unsightly fat and want to know how to safely and naturally lose weight fast. As you may not know, losing weight quickly and naturally comes down almost entirely to a healthy diet. You might exercise religiously but if you diet isn’t in order, much of your hard work is in vain. I’d even go as far as to say that diet’s role in your overall health and weight management is 90% of the equation when you look diet and exercise. Let’s take a look at how you can eat your way to a new, lean and healthy you.
Learn What To Eat; Naturally Lose Weight Fast
I believe a powerful strategy to employ when it comes to nutrition and quick, natural weight loss is to teach you the foods and drinks that you should and should not eat. This type of plan will put you in the right direction toward losing excess fat and it will keep calorie counting out of the mix which can be tedious and time consuming and it is unnecessary. What you want to do have a nutrition plan that is effective yet simple and straight-forward.
What I will do is create separate lists of foods. The lists will go from “WORST” foods which are the ones you should avoid to “BEST”. Eating foods from the “worst” list will derail any progress you are trying to make towards a lean body with washboard abs. Knowing how to naturally lose weight fast need not be completed. here we go.
WORST FOODS
These are the foods that will set you back and make you fail. They are terrible for your health and weight-loss goals and just as bad for how you look.
BAD FOODS
These foods aren’t as bad as the foods in the “WORST FOODS” list. If you are someone who primarily has eaten and lived off the foods in the “WORST FOODS” list, moving to this list is progress. Your progress will be short lived if you stay in this list, though.
OK FOODS
You are moving in the right direction in terms of foods you should eat. If you started with a diet made from foods in the “WORST” list, then fat loss has started and will only get quicker as you move to foods in the “GOOD” and “BEST” lists.
GOOD FOODS
The foods in this list can be used when you want a steady weight loss but they probably aren’t your best bet for rapid weight and fat loss. If you want to quicken the journey a trim, healthy you, then you want to eat foods from the “BEST” list.
BEST FOODS
These are the best foods to consume. They should be staples in your diet as they will make your body run efficiently like a newly built muscle car. Eat these foods and weight loss will come easily and it’s as natural as that.
WORST FOODS
These are foods that are high in calories and low in nutrition. Any food that fits this description belongs in this list. They will tend to be associated with a high level of saturated fat, trans fat, and loads of sugar. Also any foods that are processed and have partially hydrogenated oils or fried foods fit in this category. Here are examples:
Soda
Soda can have almost 40 grams of sugar and loads of empty calories. You might as well call soda a liquid form of candy. They are also loaded with preservatives, sodium, sulphates and artificial ingredients like food colors.
Cakes/Cookies/Doughnuts/Candy/Candy Bars
There are many to choose from but all of them are high in calories (300 or more) and high in fat content (20 grams or more) and loaded with sugar. Eat a few of these and watch yourself get fatter.
Fried Foods
Anything that is fried such as french fries, fried chicken, or even fried candy bars (really really bad) have very little in the way of nutrition. They are loaded with trans fats that can destroy your health when eaten on a consistent basis. Trans fats are known to have some potent effects on the body which increase aging, weight gain, blood clotting, inflammation in the body and even increase your chances of cancer.
Bacon
Bacon is very high in saturated fat and sodium. It is also loaded with nitrate and nitrites which have been linked to cancers of the colon, stomach and pancreas.
Fast Food
Not much to say here when most fast food burgers have over 1,000 calories and 60 grams of fat. Eating fast food will destroy any chances you have at having a six pack.
Chinese Buffets
Chinese foods at a buffet are often high in sugar and fat and have loads of MSG (monosodium glutamate). MSG is can be damaging to your body’s cells, basically poison over time. Studies are pointing to intake of foods with MSG lead to an increased risk of cancers including colon, stomach and rectal cancer. Consuming foods that are high in MSG content, such as chines food, can lead to obesity, fatigue and even depression. Besides Chinese food, many processed foods will also have a good amount of MSG. So it is best to stick with natural food source when at all possible.
Any and All Processed Foods
If it isn’t a whole food or natural, chances are that it is a processed food. Some clean cut examples include Twinkies, Little Debbie Snack Cakes, Oreos, lunch meats. Here is a quick peek at some other things that are hiding inside processed foods that you might not have considered:
- Artificial colors
- stabilizers (gives food an even texture)
- emulsifiers (gives a consistent blend between water soluble and oil soluble components)
- preservatives
- bleaches (to disinfect)
- texturizers (to keep food crispy and crunchy)
- softeners (to keep the products such as bread soft)
- chemicals to hide odors
- sweeteners
- artificial flavorings
BAD FOODS
Cereals
About the only healthy cereal is either oatmeal or quinoa. Most are loaded with sugar and calories and low in nutrients. My recommendation is to stay away from cereal as a breakfast option.
Pizza
Pizza is one of my favorites and I can easily eat a whole large by myself. Unfortunately, pizza is is high in calories and it would take an intense workout to burn off each slice of pizza you eat. In fact, a slice of pizza often has more fat than in a fast food cheeseburger.
Flavored Coffees and Lattes
In most cases when you buy a coffee from a place like Starbucks, it isn’t black. Instead, it is loaded with sugar, fat and calories. Even a small iced coffee mocha can pack over 500 calories and over 20 grams of fat. Add in a chocolate chip muffin to what you think is a “little” snack but it is actually a sugar and calorie overload. This will lead to fatigue and you will have a very difficult time showing anything other than flabby abs.
Canned Soups
These are loaded with preservatives, sodium and many contain MSG. The soup might say “loaded with vegetables” on the can but don’t be fooled into believing that you are getting an adequate amount of nutrients from a canned soup. When in doubt, make soup from scratch.
Ice Cream
Ice Cream doesn’t have much going for it in terms of health. It is high in sugar, calories and saturated fat. Just two scoops of ice cream can put you close to a 1,000 calorie bomb. This is a killer for anyone working hard to lose weight quickly.
Juices and Energy Drinks
Juices are loaded with sugar and low in nutrients and they are always a bad idea as a source for calories. Energy drinks have caffeine that some use to energize a workout. Avoid them as they can have a lot of sugar, too. In fact, they can have over six or seven teaspoons of sugar. If you want to shed weight quickly, you have to control your insulin levels by keeping sugar intake to a minimum. Drink water instead!
Breads, Bagels, and Pretzels
These are all foods that have white flour and they are not whole grain. Anything made with white flour has been stripped of nutrients and they have the nice “benefit” of acting like sugar in your body where you insulin level will spike. You’ll be prone to fatigue and weight gain. Oh, stay far away from white bread, even Wonder Bread. If you don’t, it won’t be any ‘wonder’ as to why aren’t losing weight quickly.
Alcohol
Alcohol is full of empty calories and if you want to lose weight and fat quickly, alcohol won’t help your effort. If you want to get leaner, then that is as good a reason as any to “just say no” to alchohol.
OK FOODS
Cheese
Cheese is a high calorie food that will typically have lots of saturated fat. If it is a commercially manufactured cheese, chances are that it has lots of chemicals and hydrogenated oils. In fact, all processed dairy foods fit this description. If you can, choose organic cheese from grass-fed cows which is much better in terms of keeping chemicals out.
Butter
Butter is a great source of vitamins and minerals as well as some essential fatty acids. Butter is made of fat and there are 9 calories per gram of the stuff so it should be used with moderation.
Chocolate
Chocolate is one of my favorite foods and I do have a hard time saying no to consuming it at times. Dark chocolate has some benefits such as antioxidants and it can lower blood pressure. Chocolate, though, is still high in sugar and calories and it should be very limited in consumption.
Protein Bars
Protein bars are just about as bad a regular candy bar. They are generally high in saturated fat and sugar. Even protein bars that are low in carbohydrates will have enough high fructose corn syrup to spike your insulin levels. A protein bar, in my book, is only ok in emergencies. Stick to whole natural foods instead (see BEST list)
GOOD FOODS
Tuna
Tuna is an affordable source of lean protein. It is very low in fat and has no carbohydrates. If you want to naturally and quickly lose weight, tuna should be a part of your diet. I would restrict its use to a few cans a week, though, since it is typically high in sodium and its reported mercury content.
Milk
Milk is a good source of vitamins, minerals, calcium and protein. The only drawback to milk is that it contains a decent amount of sugar. \
Fruit
Fruit is a good source of fiber, low in calories, and high in vitamins and minerals. Fruit is not on the “BEST FOODS” list due to its sugar content.
Nuts, Peanuts, and Peanut Butter
Mixed nuts, peanuts, and peanut butter are a good source of “healthy” fats as well as protein and they have little to no carbohydrates. On the downside, they have a rather high amount of fat and calories. If you aren’t careful, overeating these can really sabotage your weight-loss.
Yogurt
Yogurt is a great source of calcium, protein, and digestive-aiding bacteria. They are low in fat (if you choose low-fat Greek yogurt). I tend to keep yogurt to maybe one or two times a week since it is usually high in sugar. I’ll typically replace my yogurt intake with a serving of oatmeal sprinkled with cinnamon.
Beans
Beans are a favorite of mine because they are healthy in so many ways. They have a decent amount of protein and they are a healthy source for good carbohydrates that won’t spike your blood sugar. They are also high in fiber and have no fat. If you are looking for a source of antioxidants, look no further than beans. The darker the bean, the better the source. Beans should definitely be a staple in your diet.
Lean Red Meat
Red meats like steak are a great source of protein. They also have B vitamins and creatine (great for building muscle). The downside to red meat is that even if it is lean, it can still have a decent amount of saturated fat. So keep servings of it to one or two times a week.
Olive and Canola Oil
These oils are a good source of monounsaturated and polyunsaturated fats. These are “good” fats that have many health benefits for the body such as reducing bad cholesterol levels. These “good” fats are also an excellent source of omega-3 fatty acids which are believed to lower LDL (bad) cholesterol, reduce inflammation, reduce blood pressure and help protect the nervous system and brain. Fats are fats though, and each gram of fat has 9 calories, so even “good” fat sources should be consumed in moderation.
Whole Wheat Foods
Foods that contain whole wheat are a super source of complex carbohydrates. These are absorbed in the body slowly, won’t make your blood sugar spike rapidly, and they keep you energized.
Cottage Cheese
Cottage cheese is a staple in my diet. It has a protein called casein that has a slow-releasing affect on the body which slows digestion. It is also easily portable as well as affordable. You want to choose the 1% or fat free version though. Oh, and if you are really minimizing sugar effect, cottage cheese does have milk sugar which kept it from being on the “BEST FOODS” list.
BEST FOODS
Vegetables
Vegetables are one of the best foods for getting lean in a hurry. They have very little in the way of calories and they are a great source of fiber, water, minerals, phytochemicals and antioxidants. Eating your veggies will help keep you from feeling hungry and craving low nutrition, high calorie junk. For super-fast weight loss, it doesn’t get any better than eating your veggies.
Chicken
Chicken is high in lean protein which will help you build muscle. It is also an economical food which won’t hurt your wallet. Go for boneless, skinless chicken breasts and avoid fatty pieces such as chicken thighs.
Egg Whites
Eggs are one of the most economical foods and they are a must when it comes to building muscle and effectively dropping weight and shedding fat. They also have the highest biological value which means they have a form of protein that is the most readily utilized by the body. If you want to gain some muscle and lean down fast, eat egg whites. Don’t be afraid to throw an egg yolk in there once in a while as they are highly nutritious source of good cholesterol.
Oatmeal
Oatmeal is one of those carbohydrates that is slowly released into your bloodstream. This means your blood sugar/insulin won’t spike. This is the perfect food for getting full while leaning. It is also low in fat and has a good balance of protein and carbohydrates. Beware of adding sugar in any form on top of oatmeal!
Fish
If you get bored on chicken and egg whites. fish are also a super food that is high in protein, has zero carbohydrates, and it has a healthy dose of omega-3 fatty acids. So don’t be afraid to take a break from chicken and egg whites for this heart-healthy dish. Just beware of adding fattening sauces or butter!
Brown Rice
Like oatmeal, this is another slow-digesting carbohydrate. I highly recommend having brown rice as a part of your nutrition plan as it will aid you in getting leaner and make hitting your weight loss goals easier.
There you have it in all its simplicity, how to naturally lose weight fast … all it takes is a good understanding of what to eat. So take control of your weight loss and move your way from the “Worst” food list to the “Best” food list to ensure your weight loss is fast and your health is optimum.