Key Topic

This episode was inspired in part by reviewing the Plantstrong Podcast statistics. While we’ve discussed fat loss and strategies to make it easier in the past, today’s content brings a fresh perspective. Our views on various topics continue to evolve over time, so revisiting them is always valuable.

Updated Fat Loss Tips

Appropriate Sized Deficit

  • 10-20% reduction (~300-600kcals).
  • 0.5-1% drop per week are all good measures to gauge a moderate sized deficit.

Protein Intake

  • ~2g per kilogram of body weight.
  • Can vary depending on how lean the individual is.
  • Protein promotes satiety.
  • Thermic effect of food is a factor, you will burn slightly more calories.

Fibre Intake

  • Aiming for 30g per day.
  • Fibre helps with satiety.
  • A low fibre diet can increase hunger.
  • Add bulk to meals and therefore you are satiated more quickly, reducing calorie intake.

Consistent Meal Timing

  • You get hungry at similar times.
  • Can help troubleshoot issues such as the 3pm slump, where you feel ravenous, we can adjust for that.

Volume Eating

  • Higher quantity of low calorie foods.
  • Bulking meals with more fruit and vegetables.
  • Swapping foods like regular potatoes for Spud Lite potatoes.
  • Helps with satiety.

Less Processed Foods

  • Whole foods are more satiating
  • Consuming less processed foods will help with overall energy/mood due to having a micronutrient rich diet.

Sleep

  • Sleep can help with appetite management.
  • Having energy.
  • Being in a good mood can influence eating behaviours.
  • Could explore supplements such as L-Theanine or Ashwaghanda.
  • Be cautious of foods and volume of foods consumed before bed that may hinder sleep.

Appropriate Flexibility

  • If you are too rigid with your diet this can cause issues.
  • Aiming to stick to the plan 80-90% of the time.
  • Being too flexible can cause issues such as hitting appropriate macronutrient targets.

Limit Liquid Calories

  • They are less satiating.
  • Liquids are essentially ‘pre-digested’.
  • Likely to appear hungry soon after consuming liquid calories.
  • Be mindful of consuming multiple drinks like coffee as these calories can add up quickly.

Avoid a Large Eating Window

  • There are many studies that observe weight loss through intermittent fasting, short term.
  • If you have a large eating window you are more likely to be in a calorie surplus.

Do Not Stay In a Deficit For Too Long

  • The longer you spend in a deficit the more your hunger cues tend to increase.
  • Physical and psychological benefits of having a break from a calorie deficit.
  • Often don’t get clients dieting for more than 12 weeks in a row.
  • Diet breaks are very helpful.

Low Calorie Drinks

  • Can be used for appetite management.
  • Sensory stimulation from food is enjoyable and this can occur from low calorie drinks.
  • Dopamine seeking.

Do Not Avoid ‘Fun Foods’

  • Do not removed all fun foods.
  • We want joy in our diet.
  • Intense restriction can lead to hyper fixation and cravings of specific foods.
  • Can create a binge-restrict cycle.
  • ‘Dopamine seeking foods’

Adequate Sized Meals

  • Common message seen in a deficit is to consume small, more frequent meals to increase your metabolic rate.
  • This is NOT true.
  • Eating large meals help with appetite.

Relevant Blogs/Research

Relevant Blog Posts:

Relevant Podcasts:

Relevant Tools: