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How To Choose a Good Fat Loss Meal Plan

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The goal to any good weight loss program should be to lose fat, not to lose weight.

To emphasize this point, you can lose weight without losing fat in the following two ways, both of which work against your efforts of fat loss:

1. You can lose water weight

2. You can lose muscle mass


Some dieters actually try to drink less water so they don’t retain water weight. This is one of the most unhealthy things you can do to your body. Furthermore, drinking more water, not less water, actually helps you lose fat as it helps your organs (such as the liver, which processes fat) function more efficiently. Drinking more water also both helps your body absorb more of the healthy nutrients in your food and it helps your bowels function more efficiently. If your bowels do not function efficiently, decayed food stays in your gut which leads to re-absorbing toxins that normally are eliminated swiftly through regular and healthy bowel movements. This all plays a major role in fat storage.


Losing muscle mass is the last thing you want to do when trying to reduce your body fat. In fact, it is very important to work on gaining muscle mass because muscles help burn fat fast and more efficiently. You can do this by adding muscle building activities like weight lifting to your exercise routine. This does not mean you want or need to build body-builder type muscles. It does mean that you need to build up your muscles enough that they stay strong so that they may help your body metabolize fat efficiently.


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So again, the focus of your weight loss program should be on losing fat, not on losing weight. The following points should help you learn how to design a fat loss meal plan:

1. Do Not Stop Eating Fat! Focus On Eating Healthy Fat Instead

For several decades, the focus of most diets was to cut fat or reduce fat from the diet. During these same decades, we saw the biggest increase in obesity the world had ever seen up to that point. Eating less fat does not necessarily translate to losing fat! In fact, many research studies have shown that incorporating organic unrefined virgin coconut oil into your diet will help you lose weight. Coconut oil contains medium chain triacylglycerols that are more easily absorbed by the body than monounsaturated fats and this increases your metabolism. There is a famous “accidental” experiment from the 1940’s where cows were fed coconut oil to fatten them up. Surprisingly, they instead got thinner the more coconut oil they were fed. This discovery spurred other experiments which further proved that coconut oil caused weight loss while monounsaturated fat led to eventual weight gain. Eating diets of corn and soy also make cows gain weight.

You need to avoid eating all trans fat. This includes any food that is labeled with “hydrogenated” or “partially-hydrogenated” anything. Trans fat disrupts cell membranes which makes it hard for insulin to work properly. This in turn causes weight gain. University research has shown that some canola oils contains trans fat too, as a result of the way it is processed. Though these are typically only trace amounts, you should be aware. According to The World’s Healthiest foods at www.whfoods.org:

The levels of trans fat in non-hydrogenated canola oil are below 0.5 grams per serving and qualify for a label claim of “trans fat free.” I don’t see any reason to shy away from non-hydrogenated canola oil on account of trans fat.

2. Do Not Eat Genetically Modified Foods (GMO’s)

Genetically modified foods have been shown to cause weight gain. For example, GMO corn fed to cattle and chickens causes incredible weight gain. The best way to avoid eating GMO foods is to buy organic, as GMO ingredients are not allowed in certified organic foods.

3. Do Not Eat High Fructose Corn Syrup (HFCS)

HFCS is actually a GMO food as it is made from GMO corn. There is a strong correlation with the introduction of HFCS into the food supply and excessive weight gain in the United States and in other Western countries.

4. Stop Eating Processed Foods and Fast Foods

Besides being loaded with trans fat, GMO ingredients, and HFCS, processed foods are largely devoid of any real nutrients. Even when they contain ingredients that may seem healthy, these ingredients have been so processed, the vitamins, minerals, and antioxidants have been largely deactivated.

5. Eat Fresh Vegetables and Other Whole Foods

Instead of eating processed foods, try doing much more of your shopping in the produce section of the grocery store. Eat lots of salads with raw vegetables. Eat lots of greens like kale, spinach, chard, dandelion greens, bok-choy, and green herbs like parsley, cilantro, and basil. Greens help detoxify the body and this helps you lose fat. Greens also have more antioxidants than any other type of food you can eat. Many of these antioxidants help you lose fat. Your fat loss meal plan should include as many other fresh organic vegetables as you can.

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Stir frying and steaming is the best cooking method to not destroy the fat reducing nutrients. Eat mushrooms as often as possible as these can help you lose fat. Also be sure to eat berries, nuts, and other whole foods on a daily basis. The more whole foods and the less processed foods you eat, the more you will see the fat melt away.

6. Avoid All Foods That Contain Estrogen Like Hormones

Unfortunately, many of our most popular foods contain estrogen like chemicals that play havoc with the hormonal balance in our bodies. Specifically, in both men and women, these chemicals are so similar to estrogen they act like estrogen in the body. More estrogen stimulates the body to store more fat and not release the fat it has stored! These foods include most meat and meat products like beef, chicken, milk, cheese, yogurt, cottage cheese, and eggs. The only way to avoid these estrogen like hormones is to buy only organic as these estrogen like chemicals are not allowed in certified organic products.

In conclusion, the best way to lose fat is to focus specifically on losing fat, not on losing weight. The best way to do this is by making sure that your fat loss meal plan includes eating healthy fats, fresh organic vegetables, and other organic whole foods. Also, be sure to avoid all foods that contain estrogen like hormones.

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