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If you've attempted a weight loss diet plan of your own, then you're probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you're ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that's what makes all the difference.

Swap 1: Prioritize Minimally-Processed Foods 🥖

The first swap you'll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts.

For example, a study found that two sandwiches with the same calories and protein - one made with whole grain bread and real cheese, the other with white bread and processed cheese - had a 50% lower thermic effect for the processed sandwich. This means the body burned significantly less calories digesting the processed version.

Another study had subjects eat either a diet of whole grains or refined grains. The whole grain group burned around 100 more calories per day just from digesting their food. That's the equivalent of jogging an extra mile per day, which can add up to 2.5 lbs of fat loss over 3 months.

Swap 2: Front-Load Your Calories 🍳

Next, let's dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I've personally noticed as well.

Studies have found that subjects using a "front-heavy" approach by eating more at breakfast experienced less hunger, fewer cravings, greater energy levels, and ultimately lost more weight over 12 weeks compared to a "back-heavy" approach with more calories at dinner. This is likely because the increased energy and reduced cravings allowed them to adhere to the diet more easily and burn more calories throughout the day.

Swap 3: Choose Satiating Foods 🍠

The last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that's sabotaging your calorie deficit.

For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. Experiment with these more satiating foods and see how your appetite responds.

A Fat-Burning Meal Plan Example 🍽️

To put everything together, here's a sample 2,100 calorie meal plan that incorporates these principles:

• Breakfast: Protein Pancakes made with oat flour, eggs, Greek yogurt, and topped with peanut butter and berries
• Lunch: Baked salmon, boiled potatoes, and sautéed asparagus
• Snack: Orange and protein shake
• Dinner: Baked chicken breast and roasted veggies
• Dessert: High-protein Greek yogurt parfait with berries and chia seeds

This meal plan focuses on minimally processed, satiating foods, and front-loads the calories towards the beginning of the day. Remember, the specific calorie and macro targets will vary based on your individual needs, but this provides a framework to get you started.

At the end of the day, adhering to a calorie deficit is most important for fat loss. But by making strategic food and meal timing swaps, you can further optimize your diet to lose fat faster. Experiment and find what works best for your body and lifestyle.

For a complete step-by-step program that optimizes both your workouts and nutrition, take the Built with Science analysis quiz.

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