The Most UnderRated Foods for Fat Loss

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Sometimes, eating healthy is not all that is required to create a situation where your body starts to burn through body fat in a consistent way. A lot of us get leaner over the period of 4-8 weeks, then something happens: We stop losing body fat.

So what is causing us to plateau the way we are?

Is it that we need to drop our calories?

Is it that we need to go and exercise more?

Do we need to change the food that we’re eating?

It could even be none of these, yet it can also be all of these. Today, I want to cover the latter, which is the food that we eat.

It’s basic knowledge that we need to be in a hyper-caloric state called being in a “caloric deficit” to burn fat. This means we are eating less energy than our body burns. The idea of this can be dangerous however. If you end up in a position where you are maximizing the amount of energy you’re expending through a large amount of activity, and you’ve already decreased the amount of food you’re eating by a considerable amount, then it’s time you looked at one of two options.

  1. You go on a diet break to rebuild your metabolism.

  2. You look at the food you’re eating and how you’re eating it.

The problem nowadays is that it’s no longer popular to look at number 2. There’s so much talk about calories that people seem to neglect health. While it is true that a caloric deficit will fix a lot of health issues, it doesn’t necessarily mean that eating anything you want under the right caloric intake will optimize progress. So while following the laws of fat loss and creating this deficit, we also want to find ways to create a healthy situation for this to occur as easily as possible.

This means feeding the body with the right fuel and taking care of it.

So protein right?

YES. Definitely protein. In fact it’s the most important macronutrient here, as it’s thermogenic effect on the body is so high, which means the amount of energy required to digest this macronutrient is so much higher than carbohydrates and fats. So make sure you’re getting at least 1g per pound or 2.2g per kg of bodyweight in terms of protein intake every single day.

Now that we’ve covered the basics, let’s dive into what’s often overlooked…

Unsaturated Fats.

Don’t mistake this with general high fat foods, as there are also Saturated and Trans fats.

People often talk about “high fat diets” being superior to any other diet. Whilst this might be true to a certain population, it’s not true for everyone. It’s so generalized that it’s unfair to those who genuinely need more carbs in their diet to achieve an efficient fat loss state. This is science for another blog, but the point is, everyone is different; everyone operates differently, everyone has a different cellular make up, everyone has different microbiome, and everyone is different activity-wise. Plus, it’s more important that the diet chosen is adherable. Just because it’s the best diet for the individual, doesn’t mean it’s the right diet.

If you can’t see yourself eating that way 10 weeks from now, don’t do it - unless it’s to fix any health issues.

Now back to Unsaturated Fats. This is divided into two smaller groups under the unsaturated fat category, which is already one of three fat types. These are as follows.

Monounsaturated Fats

  • Olive, peanut and canola oils

  • Almonds, brazil nuts and other nuts similar as well as natural nut butters

  • Avocados

  • Pumpkin seeds, sesame seeds and other seeds similar


Polyunsaturated Fats

  • Vegetable oils

  • Walnuts

  • Flaxseed/linseed

  • Salmon and other colored fish

My recommendation for people is to consume at least one serving of one of these foods every single day. The reason is simple… Because it creates a healthier state for the body to work optimally.

If you consume Unsaturated Fats, your body’s hormones are benefited. Various studies have shown Testosterone is increased, Estrogen is stabilized and Thyroid is improved and balanced (meaning helping Hyper Thyroid conditions). Plasma Insulin concentrations are improved (basically it’s good for your cells), which is an indicator for ideal insulin levels resulting in a lower risk for diabetes. This leads to Insulin Sensitivity improvements, meaning your body can use glucose (carbohydrates) more efficiently, leading to the healing of an abundance of issues. These issues can be fatigue, slow recovery, light-headedness, bloating, tired after eating carbohydrates, obesity, and so many other insulin related issues.

The other thing you’re doing for your body is assisting the Central Nervous System in recovery, assisting the Immune System in operation, and giving the body the fuel it needs to create an efficient Mitochondria (a membrane in most cells producing energy). This means inflammation is lowered, stored energy is used at a faster rate, recovery is sped up, and the individual’s energy is also improved.

So as explained, there are various benefits to including Unsaturated Fats as a staple in your diet. However, be warned: These foods are expensive in both dollars and in calories. So make sure you have a small amount or just ensure that it fits your daily caloric requirements. Plus it’s mandatory to already be in a caloric deficit and watch your protein intake before Unsaturated Fats should be worried about in terms of improving the rate of fat loss through overall health.

If you have any serious questions about fat loss or mindset, or you want to learn more about how you can work closely with myself in order to achieve the fat loss that you have always wanted, click the button below and book in a time with myself. Limited to one booking per person dude to high demand.

Kieran Hedley