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But you can further influence the “calories out” side of the equation by simply swapping these foods for whole-grain, less processed foods instead. And you definitely will still burn fat despite eating processed foods as long as you’re still in a calorie deficit. And, if you crunch the numbers, over 3 months this simple change would theoretically enable you to burn 2.5 lbs MORE fat just by making that switch. So, you’d essentially be doing the equivalent of jogging an extra mile a day JUST by choosing to incorporate whole grain, less processed foods as opposed to more processed foods for most of your meals. To put this into perspective, the average person burns roughly 100 calories to jog a mile. Swapping Out Processed Foods For Unprocessed Ones Is An Easy Way To Lose Fat And note that this is just from digesting and metabolizing their food! What they found is that the whole grain foods group burned on average roughly 100 more calories per day than the processed food group did. A calorie AND macronutrient equated diet consisting of more processed refined grains instead such as cereal, white rice, and white bread.

Less processed whole grain foods such as oats, brown rice, and whole-grain bread VERSUS.

#V shred meal plan trial#

Similarly, a 6-week randomized controlled trial had subjects stick to a diet consisting of either: And despite this, the more processed sandwich had a 50% lower thermic effect! As a result, the body burned significantly fewer calories digesting it than it did with the whole grain sandwich. Note that both meals consisted of virtually the same amount of total calories and protein.

Whole grain bread and real cheddar cheese VERSUS.

You Burn More Calories When Metabolizing And Using Unprocessed Foodsįor instance, one study compared the caloric burn required to digest and metabolize two minimally processed sandwiches consisting of: And as it turns out, our body just burns more calories when digesting unprocessed foods. This refers to the number of calories that our body burns to metabolize and actually use the foods that we ingest. The second point has to do with something called the thermic effect of food (TEF).

Our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts.

They generally provide more nutrients and keep us fuller for longer AND.

There are two ways these less-processed foods are beneficial when dieting: These have been stripped of most of their important nutrients and fiber. Those, as opposed to their refined counterparts, such as cereal and white bread. So, for example, foods like oats and multigrain bread. The first swap you’ll want to do with your diet plan for weight loss is to stick mostly with minimally-processed foods. Take The Starting Point Quiz Here! Swap 1: Stick To Minimally Processed Foods For more information:Ĭlick the button below to take my analysis quiz to discover the best program for you:

#V shred meal plan software#

In fact, I even developed a custom-built nutrition software designed to optimize your diet based on your own stats and goal. This is exactly why within my Built With Science programs, I not only cover training but also stress the importance of nutrition.

#V shred meal plan how to#

I used to be completely lost as to how to approach my nutrition and I know a lot of you out there are as well. I'll also provide you with a sample meal plan that puts this all together for you.Īs I’ve said in the past, your nutrition will hands down be the most important factor when it comes to transforming your body. These swaps account for those variables and can enable you to lose fat faster. And in this article, I’ll go through 3 swaps that you’ll want to make in your diet.

Pay close attention to the types of foods that make up the calories you’re ingesting every day ANDĪs that’s what makes all the difference.

But if you want to truly lose fat as efficiently and as quickly as possible, then you need to go beyond just calories. Yes, research has shown that at the end of the day, calories are what matters most.

But what this simplistic model fails to account for is how the various foods you put into your body actually then go about affecting these two variables.

And is also the basic law of thermodynamics. Well, ideally getting enough protein in as well, of course. As long as you’re eating at a calorie deficit, then you’re going to successfully lose weight and strip off fat regardless of what and when you eat. this)? Or, ever attempted a diet plan for weight loss? Then you’re probably aware of the notion that at the end of the day, weight loss is all about calories in versus calories out. Read any of my past articles on nutrition (e.g. Want to lose fat faster? In this article, I'll go through 3 science-based diet swaps you need to make for quicker weight loss results.