Supercharge your fat loss journey, with high volume low caloric foods

A highly common challenge in achieving consistent fat loss is managing plateaus, especially for individuals in the obese/overweight category with body fat levels of 25% or higher. While fat loss may be easier to initiate, it becomes increasingly difficult to make progress as you go along. Many people make the mistake of eating far too little, which initially yields results but becomes unsustainable when faced with discipline and hunger, often leading to binge eating. It's important to acknowledge that you do not have the discipline of a professional bodybuilder when you're just starting your fitness journey.

As discussed in my previous blog posts on "what to eat to lose belly fat" and "intermittent fasting for fat loss," there are various approaches to fat loss, but maintaining a caloric deficit is essential. Building self-discipline requires a continuous process of achieving small wins repeatedly. So how can we eat more overall to lose more fat and still stay in a caloric deficit?

Maintaining a caloric deficit can be mentally challenging, but there are strategies to overcome it. Learning how to make smart food choices, avoiding calorie-dense foods, and incorporating high-volume, low-calorie salads that are rich in fibre can help break through fat loss plateaus. These salads not only suppress hunger and fill the stomach but also provide essential micronutrients like vitamins and minerals, which are vital for a healthy body and mind. Additionally, the increased fibre intake from your diet can promote healthy bowel function and reduce the risk of colon cancer. It is advisable to limit processed food consumption to around 10% of your diet, chew your food adequately, and witness significant improvements in your overall health.

Another helpful tip is to chew your food thoroughly to improve fat loss. Slowing down the eating process allows for greater satiety from consuming less food and also aids digestion by breaking down the food more effectively than quickly gulping it down. By examining the fast food industry and its widespread availability, it becomes clear why overeating is such a common issue. The convenience and accessibility of these low-effort food choices contribute to their frequent selection. Making a high volume low calorie salad weekly will reduce decision fatigue following a big day of work and prevent you from going the easily accessible fast food route.

To illustrate the substantial differences in calorie dense foods, here is a table comparing serving sizes and calorie content:

Meal	Calories	Protein - Fats - Carbs
McDonalds Quarter Pounder Meal - Large	1230	37-52-185
Large Supreme Pizza	2920	144-308-136
Chicken Shawarma + Fries	987	42-37-146
Chickpea & Spinach Salad (2 servings)	579	23-32-56
Tangy Veggie Wrap (2 servings)	339	15-14-41
Lentil Quinoa Salad (2 servings)	428	17-17-54

By opting for foods that are low in calories but high in volume, such as salads and vegetables, you can consume a larger quantity while still maintaining a caloric deficit and achieving fat loss. These foods are often rich in fibre, which helps keep you feeling full and satisfied.

On the other hand, calorie-dense foods like french fries, hamburgers, and potato chips provide a significant number of calories in a small serving size. It's easy to overeat these foods, resulting in an excessive calorie intake and difficulties in maintaining a caloric deficit.

Incorporating more whole, unprocessed foods into your diet, such as lean proteins, fruits, vegetables, and whole grains, can help you achieve fat loss while still feeling satisfied. These foods provide essential nutrients and generally have fewer calories compared to processed foods.

Having takeout may still be part of your lifestyle so scheduling in a time/day for it will help stick to your weekly calorie goals and maintain your deficit. You may even find once your body starts to change you don't even crave it any more.

Maintaining a caloric deficit is crucial for fat loss, but it's equally important to prioritise overall health and nutrition by choosing nutrient-dense whole foods. Remember, this is a journey, and progress may not always be linear. Celebrate the small victories along the way and stay committed to your long-term well-being. With dedication and perseverance, you can achieve your fat loss goals while promoting a healthy and balanced lifestyle.