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Healthy food diet slim
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00:00If you've watched any of my past nutrition videos or have even attempted a diet of your own,
00:05then you're probably aware of the notion that at the end of the day, for weight loss,
00:09it's all about calories in versus calories out.
00:12As long as you're eating at a calorie deficit and ideally having enough protein as well,
00:17then you're going to successfully lose weight and strip off fat regardless of what and when you eat.
00:23Now while scientifically speaking, this is true and it is the basic law of thermodynamics,
00:27what this simplistic model fails to account for is how the various foods you put into your body
00:33actually then go about affecting these two variables.
00:36Because research has shown that while yes, at the end of the day, calories are what matter most,
00:41if you want to truly lose fat as efficiently and as quickly as possible,
00:45then you need to go beyond just calories and instead pay close attention to the types of foods
00:51that make up the calories you're ingesting every day and also how you go about ingesting them
00:55as that's what makes a little difference.
00:57In this video, I'll go through three swaps that you'll want to make in your diet that accounts
01:01for those variables and can enable you to lose fat faster.
01:05And then I'll provide you with a sample meal plan that puts all this together for you.
01:09The first swap you want to make with your diet is to stick to mostly with foods that have been
01:13minimally processed.
01:14So for example, foods like oats and multigrain bread as opposed to their refined counterparts
01:19such as cereal and white bread that have been stripped of most of their important nutrients
01:24and fiber.
01:25Not only are these less processed foods beneficial when dieting in the sense that they generally
01:29provide more nutrients and keep us fuller for longer, but they also have another unique
01:35benefit that has to do with something called the thermic effect of food, which is the amount
01:40of calories that our body burns to metabolize and actually use the foods that we ingest.
01:45And one of the unique fat loss benefits about unprocessed foods is that in most cases,
01:50our body burns significantly more calories when digesting unprocessed foods than it does
01:56when compared to their processed counterparts.
01:58For instance, one study compared the caloric burn required to digest and metabolize two minimally
02:04processed sandwiches consisting of whole grain bread and real cheddar cheese versus two highly
02:10processed sandwiches that instead consisted of white bread and processed cheese.
02:14Although both meals consisted of virtually the same amount of total calories and protein,
02:20the more processed sandwich had a 50% lower thermic effect and as a result, the body burns
02:26significantly less calories digesting it than it did with the whole grain sandwiches.
02:30Similarly, a six-week randomized controlled trial has subjects stick to a diet consisting of
02:36either less processed whole grain foods such as oats, brown rice, and whole grain bread
02:41versus a calorie and macronutrient equated diet consisting of more processed refined grains
02:47instead such as cereal, white rice, and white bread.
02:50What they found is that the group that stuck with whole grain foods burned on average roughly
02:55100 more calories per day just from digesting and metabolizing their food than the processed
03:01food group did.
03:02And to put this into perspective, given that the average person burns roughly 100 calories to
03:07jog a mile, you'd essentially be doing the equivalent of jogging an extra mile a day
03:12just by choosing to incorporate whole grain, less processed foods as opposed to more processed foods
03:18for most of your meals.
03:19And if you crunch the numbers, over three months, this simple change would theoretically enable you
03:24to burn 2.5 pounds more fat just by making that switch.
03:29So yes, while calories are what matter most, and while you definitely will still burn fat
03:33despite eating processed foods, as long as you're still in a calorie deficit, you can further
03:38influence the calories outside of the equation and potentially speed up the fat loss process
03:43by simply swapping these foods for whole grain, less processed foods instead, and let them do the
03:49work for you.
03:50Next, let's dive into how you then go about distributing your meals throughout the day.
03:54Because while yes, again, your total daily calorie intake is what matters most for fat loss,
04:00it turns out that the manner in which you distribute these calories throughout the day seems to be
04:05more important than we've previously been led to believe.
04:08Illustrating this is a recent 2020 paper and another similarly designed 2015 paper that
04:14compared the effects of using a more front-heavy distribution approach by allocating more calories
04:20to breakfast versus a back-heavy approach by allocating more calories to dinner instead.
04:25What the researchers found is that subjects using the front-heavy approach not only
04:29experienced significantly less hunger and significantly less cravings for sweets throughout
04:34the day, but they also experienced greater overall energy levels, meaning that they were able
04:39to adhere to the diet more easily and they likely burn more calories throughout the day from
04:44fidgeting, walking, and just moving more in general because of their increased energy levels.
04:49And in fact, this protocol was also repeated in a longitudinal weight loss study which found
04:55that subjects using a front-heavy approach lost more weight, decreased their weight circumference
05:00to a greater degree, and reported greater hunger control over a period of 12 weeks when compared
05:06to a group that used a back-heavy approach by simply swapping the breakfast and dinner calories.
05:11Indicating that there does seem to be some indirect fat loss benefits to allocating more calories to your
05:17meals early on in the day. And this is something that I personally noticed as well. I used to be
05:21someone who would save a lot of my calories for my evening meals because I knew that that's when my
05:26cravings would really hit. But when I instead experimented with shifting more and more calories
05:31to early on in the day and amount of breakfast, I found that not only did my energy levels throughout
05:36the day and my gym performance considerably improve, but I also just wasn't craving things as much at
05:42night because I just wasn't as hungry. Now obviously this does vary for the individual and may depend on
05:47when your workout takes place, but regardless I would highly suggest even if you're intermittent
05:52fasting for example, to at least experiment with just shifting more and more of your calories to your
05:57first meals of the day as this does seem to have some unique benefits in terms of enabling you to
06:02control your cravings, to burn more calories, and potentially create greater fat loss results in the long run as a
06:08result.
06:09Now the last swap is something I've covered in my past videos and it's to not only choose mostly
06:14unprocessed foods to include in your diet, but you want to also choose the ones that are highly satiating
06:20and proven to do the best job at suppressing your appetite, as this will enable you to better adhere
06:26to your diet and minimize any excess snacking you may be doing throughout the day that's sabotaging your
06:31calorie deficit. And based on the findings from the satiety index which examined the effects of 38
06:37different common foods on hunger levels, we can clearly see that on a calorie for calorie comparison,
06:43some options are just better than others when it comes to controlling your appetite.
06:47For example, even with calories equated for, simply swapping whole grain bread for oats instead will
06:53provide a 25% greater effect on suppressing your hunger. And similarly, swapping brown rice for whole
07:00green pasta or boiled potatoes instead will provide a 30% or 60% boost in satiation respectively.
07:08So what I'd suggest is look over the index and experiment with swapping some of these more
07:12satiated foods into your diet and just see how your body and appetite responds.
07:16And to put everything together for you, let's go through a sample meal plan that not only incorporates
07:21these various tips for you, but also tastes great. I'll use roughly 2100 calories for this meal plan,
07:27but keep in mind that you want to adjust the portion sizes based on what's needed for you
07:31to be at a calorie deficit. This is going to vary for everyone. So to start, we'll be allocating most
07:37of the calories towards breakfast with protein pancakes made completely of highly satiated,
07:42minimally processed foods. For these, first blend the oats to make an oat flour and then you want to add
07:48the rest of the ingredients into blend. Then simply cook them over a pan and top them with peanut butter,
07:53sugar-free syrup, sauteed apples, or whatever you prefer.
08:06For lunch, we'll be tapering down the calories slightly, but still sticking with satiating,
08:11unprocessed foods with baked salmon, boiled potatoes, and a side of sauteed asparagus.
08:24Then to keep you going until dinner, you can have an orange and can even plant in a protein shake
08:29as well, depending on when your workout is. And then for dinner, we'll continue tapering down the
08:34calories slightly with baked chicken breasts and a side of veggies roasted in olive oil.
08:52And then after dinner, to help satisfy whatever sweet cravings may have popped up, we'll make a
08:58simple high-protein Greek yogurt parfait consisting of 0% fat plain Greek yogurt mixed in with cinnamon and
09:05stevia for sweetness, and then topped with frozen mixed berries and a tablespoon of chia seeds.
09:10Super easy to make, yet extremely satisfying. So hopefully that meal plan gives you a little more
09:15insight into how you can start planning your meals based on what it went through while still keeping
09:19everything tasty and satisfying. And just keep in mind that although some of the swaps I mentioned here
09:24can definitely help speed up the fat loss process, just know that at the end of the day,
09:29adhering to a calorie deficit is what's most important. So experiment with your diet and stick
09:35to what you find works best for you and your lifestyle. And for an all-in-one step-by-step
09:40program that not only optimizes your weekly workouts for you, but also shows you how to structure and
09:46set up your diet with the right foods and in the right amount so that you can burn fat as
09:51efficiently
09:51and as easily as possible with science. And simply head on over to BuiltWithScience.com and take the analysis
09:57quiz to discover which program is best for you and where your body is currently at.
10:02Anyways guys, that is it for today. Thank you so much for watching. Hope you're all doing well.
10:07Please don't forget to show your support by giving the video a like, leaving a comment down below as
10:11of what you'd like to see me cover next, subscribe to the channel, and turning on notifications for the
10:15channel as well as this all really does help me out. Thank you so much everyone and I'll see you
10:19next time.
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