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15.06.2014
The chicken breast is a fat loss food because eating it fills you up fast, will supply stable energy, and makes it less likely you will crave more food later.
The above distinction between caloric weight loss and hormonal fat loss explains why going on the Twinkie diet or the Starbucks diet can result in weight loss. Fat loss foods control the very sensations that make dieting impossible for most, and one hidden benefit is they are usually loaded with nutrition.
Rather than worrying about eating less, a focus on fat loss foods in particular almost assures you can eat your fill and remain in a caloric deficit and hormonal balance that will result in both weight loss and fat loss. At breakfast switch your cereals for either eggs, a protein shake, or a leftover protein and vegetable from the night before. For snacks lose the crackers, popcorn, and candy and replace them with fruits, vegetables, animal protein, protein shakes, or high protein dairy foods (Greek Yogurt, string cheese, etc).
Make sure you are eating frequent enough according to your needs.  Check out this blog on how frequent you should be eating if you are unsure. Integrative Physician, Author The Metabolic Effect Diet, Founder CEO Metabolic Effect Inc., Health, Fitness and fat loss expert.
Healthy eating has to do with vitamin amounts, mineral concentrations, essential fat content, fiber, and phytonutrient levels. In other words, eat more of the right things more often and you will have less hunger, absent cravings, and stable energy leading to an automatic reduction in food intake. Do nutritionists really feel cereal (one of the most processed foods on the planet) is a better fiber source than broccoli? The reality is, you can take any lean protein source and pair it with as many non-starchy vegetables as you can eat (corn, potatoes, peas, beans, etc.= starchy vegetables if we can even call them vegetables, they are actually starches). Bison– All the best elements of chicken and red meat rolled into one (no, bison is not an animal that is part chicken and cow). Cruciferous vegetables (cauliflower, cabbage, broccoli, kale, etc)– low amounts of starch compared to fiber and phytonutrients that help estrogen metabolism.
Eggs (lose all or some of the yolks if you have a ton of fat to lose)– The yolks are one of the most nutritious foods on the planet and the whites are the perfect protein. Apples– Great for a sweet tooth, loaded with water and soluble fiber and plenty of nutrition. Boneless skinless chicken breast– low fat, satiating, and every ones favorite protein.
Cocoa powder– Virtually zero calories, high fiber, and loaded with bioactive compounds that raise energy, blunt hunger, and reduce cravings.
Glucagon is insulin alter ego (Note: glucagon is only active in the liver, while insulin is active everywhere. As with protein and carbohydrate, fat and carbohydrate need to be managed as well.  Again, when thinking fat loss think ratios. 1) With a healthy oatmeal recipe many people will add nuts, berries, flaxseeds, and organic milk and honey. Finally, if it is really fat loss you are after 80% of your meals should be protein and vegetables. Lowering calories can help you lose weight, but paying attention to hormones can make sure that weight is fat.
95% of all people who go on calorie controlled weight loss diets fail to keep the weight off after 5 years.
The foods with the highest proportions of protein, fiber, and water happen to be vegetables, fruits, and animal proteins.


Especially when there is excess fat to be lost, and unless you’re less than 10% body fat for a male and 15% for a female, you probably could spare some more fat loss. There are plenty of foods that have great nutrient profiles that are not going to help most people lose fat. The hormonal balance has to come first, and when it does, calorie intake normally takes care of itself. Do it the other way, by taking a calorie first approach, and you will likely increase your hunger, elevate your cravings, suffer from energy lows, and a slowed metabolic rate (by slowed metabolic rate I mean a less efficient fat burning engine not how many calories you burn per day).
For the sake of trying to be fair, let’s choose the best cereal out there (or at least the one the nutrition divas tell you to eat), Kashi Go Lean.
You can also throw in as much low sugar fruit as you want for your sweet tooth (things like berries, apples, pears, and citrus). High water, high fiber, and higher protein along with power packed nutrition including vitamins, minerals, essential fats, and healthy plant chemicals. If your doctor still thinks eggs raise cholesterol in everyone and that cholesterol causes heart disease, please give him or her a recent nutrition book to replace their 1980’s medical library. Add 1 tablespoon to a mug, pour hot water on top while stirring and you have the world’s best diet aid.
A complete online A to Z guide on what to eat, how to exercise and the way to live for fat loss! Choosing healthy food is a good start and you MAY lose some weight, but they will likely NOT aid your fat loss goals. Opt for a higher protein & low fat Greek yogurt and add a small amount of your favorite whey protein. Make protein pancakes by mixing almond milk, almond flour, oat bran, egg whites and whey protein. Round out the other 20% with the tricks above and your healthy diet will also become a fat loss diet. These three factors are the most important elements in the satiety index, a measure of how well a food controls hunger.
Let’s face it, certain foods are very easy to overeat while others are almost impossible.
You can be burning calories and losing weight, but if the hormonal balance is off, those calories and that weight will just as likely be coming from muscle as opposed to fat. This is the reason many people can sit down and eat five or six cups of cereal and still feel hungry (cereal has no water, a high starch to fiber ratio and almost non-existent protein).
You will end up with more food than you can eat, less calories, less insulin, and more nutrients than most any low fat, whole grain diet a nutritionist can dream up. In my clinical practice almost everyone (upwards of 90%) who eats this way sees substantial improvements in body composition and health.  That is the difference between healthy eating and fat loss eating.
Eat from this list of food 90% of the time, and my bet is your body’s appearance and its health will improve dramatically.
It also lowers blood pressure, has the same blood thinning effect as aspirin, balances blood sugar, and more.
You heard us say it before, but fat loss and weight loss are not the same.  You may be burning calories and losing weight but that weight and those calories may or may not be fat.
So a carbohydrate is any food containing starch or sugar (starch and sugar from the biochemical perspective are the same). Protein is digested more slowly and evenly compared to starchy carbohydrates giving it an impact over hunger hormones and energy.


Fat is hormonally neutral when it is by itself, but when you dump it in with starch it is like throwing gasoline on a fire.
Opt for grilled chicken breast and toss out the mayo.  Wrap the chicken tomato and onion in the lettuce and eat.
I am not sure I know anyone who could eat 5 to 10 chicken breasts at one time, not to mention in one day.
If you are in a caloric deficit you will likely lose weight, but because calories don’t control metabolism you may or may not be losing mostly fat. If you are constantly hungry, have low energy and suffering uncontrollable cravings, are you more or less likely to make a permanent lifestyle change? These foods, in anything but smaller amounts, will not be a great strategy for most people.
I can’t eat more than 2 chicken breasts at a sitting, and while I am not a big eater, I have a hard time thinking people can eat 10 chicken breasts in a day. By the way, this has actually been compared in research (see the table below and the citation reference). Fat loss foods on the other hand are almost always healthy foods and will ensure the weight you do lose comes from fat. Think in a range from cake, cookies and candies all the way up to whole grains, beans, and potatoes (fruits and vegetables are also carbohydrates).  To make the terminology easier, I like to think non-starchy carbs (low starch vegetables and low sugar fruits) and starchy carbs (everything else).
So when insulin is around, not only is fat being stored, but it can’t be burned efficiently either. Glucagon helps reverse the action of insulin increasing the message to release fat from storage and burn it.
Increasing protein relative to starchy carbs keeps you satisfied for longer reducing hunger and cravings and provides more stable and sustained energy. It might be a good idea in theory, but a perfect plan that is impossible to do is not a perfect plan. If you hope to get any results with these staples, your only option is controlling portions.
And even if they could, it still would not be overeating from a calorie perspective for most. Proteins signal both insulin and glucagon to be released creating a balance of hormones that increase fat burning rather than decrease it. In other words, for those who stress about the calories, protein will help you feel full faster and stay that way for longer resulting in less food eaten. The worst combination’s for fat loss are ice cream, bagels with cream cheese, pizza, and burgers. You could eat 5 chicken breast and 5 cups of broccoli and still have only eaten just over 200 calories more than 5 cups of Kashi. Especially the overweight and obese who often have metabolisms that make it difficult for them to feel satisfied from meals or stay full between meals. Whole grains may be healthy, but vegetables are more fat loss appropriate for these reasons.
If you really want to maximize fat loss focus on foods with a high ratio of protein relative to both fat and carbs.



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