FREE Fat Loss Tips: Unusual Fat Loss Diets and Fat Burning Foods to Increase Fat Loss for Women and Men

I’m going to give you a fat loss diet program that is completely FREE. Yes, really. I mean…, the list of fat burning foods… the fat loss diet… and a list of powerful fat loss tips for ways to increase fat loss for both women and men.

Here at Fat Loss Insider you’ll learn about fat loss diets and fat burning foods for both women and men… anything that has to do with how to increase fat loss and burn fat in real-life is what you will find here. We reveal the unusual and expose the lame when it comes to fat loss foods, diets, exercises, workouts, plans and programs.

You will discover the best way to increase fat loss and burn the most calories and body fat in the shortest period of time… for great looking, sexy abs. But what may surprise you even more is increasing fat loss is NOT from doing marathon exercise routines or eating portions of food that would make a bird starve!

Bottom line: You’re going to know how to increase fat loss and get lean, even if you’re completely clueless about fat burning foods or fat loss diets! Sound good? Great, let’s get to it…

It’s important to realize that there are 3 types of ‘weight loss’ yet there is only one type of ‘fat loss’ that can occur on the human body. There is a significant difference between losing weight burning fat and just losing weight. Let me explain…

When using a fat loss diet program you will lose, well…, pure fat (that’s easy to understand). But when doing a ‘weight’ loss diet your body will either drop pounds by way of losing water or muscle or, of course, losing fat can occur also. This is the reason that losing only fat is the best way to lose weight. In other words, the best approach to reduce your stomach fat and get six pack abs, slim thighs and smaller buttocks is to learn how to lose weight by burning fat solely. Understand?

So what are the best fat burning foods to increase fat loss? Ok, since you asked, that’s a great place to start. So let’s begin your fat loss diet program with the list of fat burning foods from each of the three food groups; protein, fat (yes, even eating certain types of dietary fats will burn body fat), and carbohydrates.

Fat Burning Foods from Protein

Proteins are fat burning foods that have the highest thermic effect of all the food groups. In other words, they increase fat loss because about 30% of the calories protein contains are used just to digest and process it. Lean protein will suppress your appetite too! Here are the top 10 best fat burning foods:

1. Bison/Buffalo
2. Chicken Breast or Lean Ground Chicken
3. Egg whites (also whole eggs within your calorie limit)
4. Fish (salmon, trout, tuna, catfish, tilapia, herring and mackerel etc.)
5. Game meats (venison, elk, pheasant, wild turkey etc.)
6. Lean Sirloin, Top Round, Flank, and Chuck Steak (lean red meat)
7. Milk, Yogurt and Cottage Cheese (low or nonfat dairy products)
8. Seafood (lobster, shrimp, scallops, crabs, and mussels)
9. Turkey Breast or Lean Ground Turkey
10.   Whey or Casein protein powder supplements

Ok, moving right along to the next list of fat burning foods.

Fat Burning Foods from Fats

Ok, ok, you’re probably thinking ‘FAT’ cannot possibly be a fat burning food. There is no way eating fat can make you lose body fat… the high calorie content of fat would keep you overweight. Am I right?

Well, just forget about the commercial diet plans and fad diets that falsely drill into our heads the use of no-fat diet menus, saying that it’s necessary to burn body fat. Despite the propaganda the ‘weight’ loss industry spews to keep us overweight (for the sake of profit)…, eating the healthy fats from the fat burning foods list can indeed help burn body fat!

You see, there are two general categories of fats that can be consumed. Some fats are bad and can produce weight gain. While other types of fats are good for your health AND are actually fat burning foods. Really!

Sure, reading that a diet must contain fat burning foods like ‘FAT’ can make your head spin. Trying to grasp this apparently new fat burning concept appears crazy but it’s been around for a long time. Eating certain types of fat sounds weird to someone that has never known how to lose weight by burning body fat, but it works. This is real life… eating fat burning foods from healthy fat does indeed increase fat loss.

That’s one of the secrets that we use all the time in our fat burning foods diet. So obviously the good healthy fats are what you need to eat to get rid of your belly fat and achieve a flat sexy tummy. So, here’s the list of the best fat burning foods from fat.

1. Flax Seed Oil (use only as a supplement but not for cooking,)
2. Olive Oil (extra virgin olive oil)
3. Nuts (walnuts, almonds etc.)
4. Seeds (sunflower, flax, walnuts etc.)
5. Avocados
6. Coconut oil (extra virgin coconut oil, no hydrogenated varieties.)
7. Fatty Fish (salmon, trout, sardines etc.)
8. Fish Oil supplements

Keep in mind that the fats in this list are ‘essential’ and must be eaten daily. Basically (for the scope of this fat loss diet), any other types of fat are not considered fat burning foods and should not be a part of your fat loss diet. Ok, let’s check out the final list of fat burning foods.

Fat Burning Foods from Carbohydrates

Although similar to dietary fats, generally speaking, there are good and bad sources of fat burning foods from carbohydrates too. The so-called good carbohydrates (complex) don’t necessarily spike blood sugar levels, which would have a tendency to prevent weight gain. The so-called bad carbohydrate foods (simple carbs, mostly from ‘junk food’) could cause quick rising of blood sugar, which could cause weight gain.

But because of the special properties of this fat loss diet (you’re about to get) there’s very little effectual difference between the complex and the simple carbohydrate foods.

That said, even though getting your carbohydrates from the typical ‘junk food’ will slow the fat burning process, it’s ok to eat something you crave once in a while. (Yep, I probably just became your best friend for telling you). It’s simply not necessary to be a slave dieter and turn yourself into a dieting robot.

Besides, doing so is actually beneficial; as long as it’s only once or twice a week and you don’t go wild and eat an entire bag of cookies. 😉 The third category of fat burning foods is as follows :

1. Beans (pinto, black-eye peas, navy, kidney, lentils etc.)
2. Oatmeal
3. Rice (brown rice is best)
4. Fruits (apples, bananas, oranges, grapefruit, pineapple, cantaloupe, berries)
5. Vegetables (broccoli, asparagus, yams, green beans, potatoes, squash, peas, tomatoes, cauliflower, onions etc.)
6. Salads (lettuce, kale, cabbage, spinach, all salad greens)
7. 100% Whole Grain Bread (wheat, quinoa, oat etc.)

Ok, there you go… the complete list of fat burning foods from protein, fats and carbohydrates. Now then…, let’s discuss how many calories to eat in each of these food groups. Then we’ll put everything together to create a fat loss diet for you.

Total Calories from Fat Burning Foods

While the choices of the type of calories from the fat burning foods like protein, fat and carbohydrates are an important aspect to increase fat loss, the amount of those calories eaten also plays an important role in your fat loss diet plan. The number of calories is definitely the holy grail of any diet.

So, (aside from eating fat burning foods) the other factor that determines whether your body will burn fat and only burn fat and not just lose ‘weight’ is based upon how many calories you eat. The weight loss standard says the more calories are reduced the faster you lose weight… all true. However, what they’re not telling us is that it will NOT necessarily result in losing more fat!

Drastically cutting calorie intake will force your body to burn-up muscle tissue instead of only burning body fat (this is what happens on a ‘weight’ loss diet). Doing a very low calorie diet will cause metabolic damage and it will definitely not speed up your metabolism… just the opposite. In fact, if your average calorie intake is too low then fat loss slows considerably. Yeah, I know, it’s hard to believe… but that’s exactly what happens.

While in this low-calorie survival mode your body switches from a fat-burning furnace to an energy saving fat-storing machine. In other words, your metabolism will become as slow as a turtle crawling on a hot day. And even worse, when you go off a starvation diet, your body will overcompensate from lack of food calories…, which means you can actually gain back more weight than you just temporarily lost! In other words, the weight loss diet will make you fatter later! Sound familiar?

Ok, so, what’s the exact amount of calories you need to burn body fat and prevent your metabolism from dropping down into the abyss?

It’s important to realize, in order for the list of fat burning foods to do their magic each meal must consist of all three food groups and be combined in a particular ratio. When foods that burn fat are eaten in specific calorie ratios, and eaten with specific feeding frequencies your fat loss is amplified.

Eating these fat burning foods as described is one of the best ways to speed metabolism. So let’s determine the exact amount of calories from the fat burning foods list of protein, then fat, and then lastly carbohydrates.

How Many PROTEIN Calories to Eat in Your Fat Loss Diet?

EXAMPLE: Using a hypothetical person for illustrative purposes. Let’s say you’re Male and Weigh 180 lbs., Age 37, Height 5’ 4″, with a Light Activity level and want to burn fat. The following 4 steps will easily explain what you need to do to create a fat loss diet. (If you don’t weigh 180 lbs. just substitute your actual weight in the equation.)

What you need to know is 1 gram of protein contains 4 calories. So, in our example, according to your bodyweight if you were supposed to eat 180 grams of protein per day, the equivalent would be 720 calories of protein per day. 180 x 4 = 720

So, 180 grams of protein is equal to 720 calories of protein. That means if your bodyweight is 180 lbs. then you would need to eat 720 calories from protein foods each day. Got it?

How Many FAT Calories to Eat in Your Fat Loss Diet?

As to how much fat calories to eat in your fat loss diet plan… your total calorie intake should consist of about 30% fat. Try not to panic, just wipe out that erroneous thought “eating fat is bad” that’s been drilled into our heads. Most (if not all) of the fat calories that need to be eaten should come in the form of the “good” food sources described in the list of fat burning foods and this diet will work great.

Sometimes it’s more practical to know both the calories of fat and the grams of fat. Since fat is more calorie dense than protein you’ll need to know that 1 gram of fat contains 9 calories. So, in our example, if you were to eat 720 calories of protein per day, then the equivalent of 80 grams of fat should be eaten daily. 720 ÷ 9 = 80

So, 720 calories is equal to 80 grams of fat (essential fats). That means if your bodyweight is 180 lbs. then you would need to eat 720 calories from fat each day. Or if you prefer you can eat 80 grams of fat which is the same.

How Many CARBOHYDRATE Calories to Eat in Your Fat Loss Diet?

Now the next thing we need to determine in your fat loss diet is how many calories from carbohydrates to eat. I saved this group of fat burning foods last because there’s some extra math in this final step. Oh…, come on…, you can handle another simple arithmetic problem. You got this far, didn’t you? Sure you did.

Since the exact amount of calories required to lose fat depends solely upon the individual person and their activity level, how do we determine how many calories from carbohydrates?

The amount of carbohydrate calories to eat is based upon the BMR (Basal Metabolic Rate) Calories plus about 150 calories more. Therefore the first thing we should to do is; of course, figure out the BMR Calories.

While there are a few ways to determine it I have a fast solution for you. Drum roll please…, yep, it’s a calculator. It automatically produces the estimated daily level of BMR Calories.

This calculator may not necessarily be the most accurate way to determine BMR Calories in your fat loss diet but it does get the job done. It works pretty darn good for burning off fat when combined with the fat burning foods you just learned. (To get your personal BMR Calories just type in your own real information.)

Ok, we’ve determined the BMR is 1745 calories. So 1745 is the combined total calories from protein, fat and carbohydrates that will maintain current bodyweight without any activity. Now all we need to do to determine the carbohydrate calories is…

Since we already know how many protein calories (720) to eat, and how many fat calories (720) to eat, then we just need to subtract them from the BMR (1745) to get the carbohydrate calories. 1745 – (720 + 720) = 305

Alright, we’re almost done with your fat loss diet. There’s just one more thing to do… to make the fat burning foods strip the fat even faster.

Do you remember what you just learned about the weight loss industry? Good, because we want to completely avoid all the metabolism damage and weight gain that’s associated with their super low-calorie diet plans.

On average, to keep hormones regulated, metabolism up at the normal level, and increase fat loss eat the fat burning foods and slightly increase the carb calories.

Since we just figured out the amount of carbohydrate calories (305) then just add 150 more to it. 305 + 150 = 455

With that said, a 150 calorie addition is not etched in stone and is not necessarily the cure all number. Just keep in mind, the carbohydrate calories may need to be ‘tweaked’ slightly up or down. This depends primarily upon body composition, gender, and activity level.

So if the carbohydrate seems too low or you feel a bit tired slightly increase the carbohydrates. But always eat the fat burning foods and make the calorie adjustment by decreasing or increasing ONLY the carbohydrate calories… do not adjust the protein or the fat calorie levels.

Understand? Ok, great.

So, in our example, 455 would be the correct amount of carbohydrate calories to eat in your fat loss diet. And if we want to know the grams of carbohydrates all you need to know is 1 gram of carbohydrate contains 4 calories. Therefore 455 calories of carbohydrates is the equivalent of 114 grams of carbohydrates. 455 ÷ 4 = 114

• 180 grams of protein = 720 calories of protein.
• 80 grams of fat = 720 calories of fat (essential fats).
• 114 grams of carbohydrate = 455 calories of carbohydrate. (can vary)

So what do you do now? Simple…, just eat your fat burning foods in the calorie ratio listed and if necessary make any minor increases or decreases to the carbohydrate intake.

One important fat loss tip that needs to be implemented in your fat loss diet is to eat frequently throughout the day. Doing so is yet another way to increase fat loss. (Hey, I got you covered.) Your daily calories should be spread into 4-6 smaller meals each day, instead of the customary 1-3 large meals. Got it? Ok, let’s put together a real-life fat loss diet based upon what you just learned in our example!

Rapid Fat Loss Diet For Men and Women
# Meals	Fat Burning Foods	Protein grams	Fat grams	Carb grams	Comments
Meal 1	Fat Burning Foods	Pro	Fat	Carbs	Fat Loss Tips
4	Whole Eggs	24	17.6	–	Scramble in non-stick pan, poached or soft boiled.
2	Egg Whites	7	–	–	Same as above but no yolks.
1	Banana	–	–	25	Medium size
Meal total		31	17.6	25
Meal 2	Fat Burning Foods	Pro	Fat	Carbs	Fat Loss Tips
4 ounces	Chicken	34	–	–	Skinless meat. No batter or deep fried. Only broiled, baked or boiled.
1/3 Cup	Rice	–	–	13	Cooked measurement. No butter.
1 Cup	Green Beans	–	–	8
1 TBLS	Flax Seed Oil	–	14	–	The good stuff is refrigerated.
Meal total		34	14	21
Meal 3	Fat Burning Foods	Pro	Fat	Carbs	Fat Loss Tips
4 ounces	Steak	34.5	7	–	Lean sirloin
4 ounces	Potatoes	–	–	24	Cooked weight. Baked or boiled. No butter or fries.
½ TBLS	Flax Seed Oil	–	7	–	The good stuff is refrigerated.
Meal total		34.5	14	24
Meal 4	Fat Burning Foods	Pro	Fat	Carbs	Fat Loss Tips
3 ounces	Chicken	25.5	–	–	Skinless meat. No batter or deep fried. Only broiled, baked or boiled.
½ Cup	Kidney Beans	7	–	20
1 TBLS	Flax Seed Oil	–	14	–	The good stuff is refrigerated.
Meal total		32.5	14	20
Meal 5	Fat Burning Foods	Pro	Fat	Carbs	Fat Loss Tips
1¼ Cups	Cottage Cheese	40	2	7.5	Low-fat varieties
½	Apple	–	–	15	Large size
1 TBLS	Flax Seed Oil	–	14	–	The good stuff is refrigerated.
Meal total		40	16	22.5
		Pro	Fat	Carbs
Actual Grand Total		172 grams	75.6 grams	112.5 gram
		Pro	Fat	Carbs
Required Grand Total		180 grams	80 grams	114 grams

Now then, the only thing missing is the exercise plan. So here’s…

The Exercise Plan to Use with the Fat Loss Diet

One of the best ways to burn fat is to do the most work in the shortest time. Contrary to what you’ve been told, endlessly doing aerobic exercise is not necessarily the best approach. Doing resistive exercise (i.e. lifting weights) is the most beneficial for burning fat and preserving muscle tissue. And ‘no’ you will not become muscle bound by lifting weights (especially women).

Typically doing exercises that use a lot of different muscles during the movement will produce the best results with your fat loss diet. So just concentrate on these particular fat burning exercises or any variation of them.

Exercise Workout #1 (Exercise about 10 minutes per each exercise)

• Squat
• Chest Press
• Back Rows

Exercise Workout #2

• Deadlift (20 minutes)
• Overhead Press (10 minutes)

Alternate the exercise workout #1 with exercise workout #2 and take a rest day between them. In other words, exercise every other day (no consecutive days).

• Do 8 to 15 repetitions per set
• Rest 2 minutes between sets

Although this is not a ‘cure-all’ fat loss diet program, it works with the majority of people. This will definitely get you going in the right direction. Possibly, even for the first time in your life. Just follow the rules laid out in the fat loss diet, and eat only from the list of fat burning foods, and do the exercise plan and BAM… you will increase fat loss and start getting lean.

So is there any more ways to increase fat loss for both women and men? Absolutely.

5 Powerful Fat Loss Tips and Strategies to Get Your Metabolism Burning Hot and Increase Fat Loss

Fat Loss Tip #1 Eat Natural Foods – Feed yourself natural wholesome fat burning foods and you can actually eat more calories, if not junk food.

Fat Loss Tip #2 Eat 4 to 6 times per day – Fat burning foods eaten in frequent regular patterns speed up metabolisms. This does not mean to eat more calories… just more often.

Fat Loss Tip #3 Cycle Carbohydrate Intake – About once per week periodically, you increase your carb calories to keep your metabolism and appetite regulating hormones up at the normal level. These short, ‘mini’ carbohydrate re-feeds of fat burning foods prevents the body from suppressing Thyroid and Leptin hormones. The benefits of carb cycling for burning fat should not be underestimated.

Fat Loss Tip #4 Cycle Calorie Intake – If after about 12 weeks on a fat loss diet or any chronic dieting in a calorie deficit… it’s time to stop for a one week period… and return to eating your maintenance calories again. Why do you need to periodically increase calories for a week? This is a secret metabolism-rebuilding strategy that the Fat Loss Insider uses to get your fat burning furnace raging.

Fat Loss Tip #5 Exercise – Eating fat burning foods almost guarantees no muscle breakdown and warp speed fat loss. (Well, maybe not that fast.) But doing resistance training and some aerobic activity is the best way to keep the muscle on and the fat off with any diet.

There you go…, the complete list of fat burning foods… the fat loss diet… the fat burning exercises… and a list of powerful fat loss tips for ways to increase fat loss for both women and men. To learn more check out this Fat Loss Program.

 

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