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Its okay to have a diet---a fat loss diet. You don't have a fat loss diet? Get one! A fat loss diet plays a huge part in the success of your fat loss, weight loss and body transformation efforts.


Do you know your body fat percentage? Or, do you pay too much attention to your body weight? Its good to know your weight but body fat percentage is much more important as it relates to your health and lean body. Your body's composition (less fat mass and more muscle mass) is the key to real body transformation.

You can't transform your body without significant fat loss and this will lead to lasting weight loss.

What if the bathroom scale only showed you your body fat percentage and not your weight? That wouldn't be a bad thing. A woman or man with 10-15% body fat is never a bad thing.

Don't confuse a fat loss diet with a quick weight loss diet. They are totally different animals. How different? Read on.......

Why a Fat Loss Diet is Important for Lasting Weight Loss

1. A quick weight loss diet leaves you hungry and sometimes starving. You might lose weight in the beginning but you will have low energy, slowed metabolism, a weakened immune system and your body will begin to store fat (starvation mode).

Ultimately, you will regain more weight than you lost when you start to eat normally again (yo-yo effect). You don't want to live like that, right?

2. A fat loss diet will help you maintain your energy. You will never be hungry or starving because you will eat every 3-4 hours. The food items will be nutritious and help you burn fat.

You will eat enough to fuel your intense weight training and interval cardio workouts. Without these workouts, its impossible to build muscle mass and lean out your body.

Did you know you need to eat within 30-45 minutes to feed your muscles after a tough weight training workout? Do you know what you should eat before and after your workout?

Post-workout nutrition is important to help your body recover from intense exercise (especially weight training). Replenishing your body's fuel will optimize your tissue's repair and growth. And, it will help you recover and get ready for your next workout.

You have to eat enough of the right foods (all the time) for your body to work properly---whether exercising, working, walking or just plain living.

3. If your basal metabolic rate is 1800 calories a day, 1000 calories of food intake is not enough food for you to function properly, let alone exercise and build muscle.

Doing this will turn your body into a total wreck! The most important thing in your life IS NOT to lose weight! Having a healthy body at a healthy weight and acceptable body fat percentage is important.

Set your daily calorie intake based on your basal metabolic rate, your activity level and your goals. This way, you won't eat too much or too little. Maintaining the right amount of calorie deficit on most days (burning more calories than you consume) is the key to burning fat and losing weight.

I don't recommend any diet that omits one of the macronutrients (carbs, protein, fat). Your body's metabolism needs all 3 macronutrients to work efficiently.

Quick weight loss motivation focuses on pounds lost instead of body fat burned and inches lost. Fat loss rules!

Stop the guessing game when it comes to your eating habits and start shaping the body you always wanted! There are no fads, no pills and no starvation.

-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!

Mark Dilworth, BA, PES
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