The time has come: your shredding phase. You’ve built up a strong, muscular, powerful body but you know very well, you’ve gained an extra layer of fat. That’s no problem though – you can just cut that down right now & learn how to lose belly fat, and reveal all that hard work you’ve put in.
Wrong. Many men fail miserably on their cutting diets and struggle to know how to lose belly fat, the problem is they lose a load of muscle with it. This results in returning back to almost exactly how they looked before (sometimes worse if they real fail that diet) and winding up frustrated and ready to toss in the towel.
The good news is that that is not going to happen to you. I’m here to share with you some of the trade secrets you need to know to lose belly fat, get shredded, stay muscular, and obtain that chiseled body that’s worthy of you hitting the beach shirtless.
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The biggest secret when it comes to cutting fat wisely is staying on track with your diet. It’s not just about taking down calories though. While calories do count, don’t get me wrong, the right foods provide your body with the nutrients it needs to fuel the muscle and burn the fat. Eat the wrong foods and you can kiss your hard-earned muscle good-bye. It should also go without saying that an intense workout program is a must as well. But you have that already covered, right?
Let’s get to it: My 10 BEST fat loss foods.
Popcorn is one of my favorite go-to foods when I need to feel full. If you measure out 200 calories worth of popcorn and then measure out 200 calories of say a protein bar (which may very well be ‘healthy’ by any means), you’ll soon come to see why I like popcorn so much.
When you’re deep into a cut, you’re hungry. No, scratch that. Starving. Much of the time, hunger is an issue. You’re melting that last layer of fat off your body and your body doesn’t like it, so you better bet you’re going to be hungry.
This is why I love popcorn so much. I can eat a ton of it for few calories, so it takes the edge off. It’s much easier to stay lean when you incorporate high volume foods into your diet.
What’s a high volume food?
It’s a food that contains few calories per cup. Veggies are also high volume foods.
Popcorn is also loaded with dietary fiber and research has proven time and time again that adding more fiber to your diet is an effective weight loss strategy.
What do I start my day with every single day? You guessed it, egg whites. This is another high volume food you can add to your list. The great thing about egg whites is they’re 100% pure protein and contain zero grams of carbs or fats. It doesn’t get any leaner than that.
Research indicates that higher protein diets are what help you retain lean muscle mass while dieting, so you must be sure you get enough 2. Egg whites make it easy and they cook up in seconds. I like to mix mine with one full egg to get some fats and other nutrients into my meal.
A full cup of egg whites will provide just 120 calories, so you can see how easy this is to fit into any shredding diet.
I see a lot of people doing zero carb keto diets when trying to get shredded and if that’s the way you want to go, power to you. But I feel that I perform better and can hit the gym with intensity (remember, that’s the second most important ingredient to retaining muscle when on a cut) if I have some carbs in the picture.
It’s all about choosing the right carbs. Oats are a great go-to. Once again, they’re high in volume, filled with fiber, and contain virtually no sugar at all. What more could you ask for?
They’ll help keep your blood glucose level stabilized so your body keeps burning fat in the hours ahead.
Half a cup of oatmeal raw converts to over one cup once it’s cooked and will provide just 150 calories. I like to top my oatmeal with my next favorite food to burn belly fat.
Fruit gets a lot of mixed opinions when it comes to cutting diets. Should you have it? Shouldn’t you? What’s the verdict?
I believe fruit does supply a lot of powerful nutrients that will help you maintain good health and the added sweetness definitely can help you satisfy cravings while on a cut.
The nice thing about fruit is that compared to other sweet foods, it’s really quite low in calories. Berries especially are a great choice because they pack almost more fiber than they do sugar.
Besides, the sugar in fruit is naturally occurring sugar, so tends to be not as detrimental to body composition because it comes hand in hand with fiber.
Blueberries are a wiser choice than say a banana when cutting because their GI rating is lower, therefore they won’t spike insulin values as quickly.
Spinach (Or Any Leafy Green)
Spinach is another go-to food to add to your daily menu. I have a strong preference for eating large salads while cutting. Why?
You can eat a huge volume of food for as little as 300-400 calories. Add in one pound of spinach (which provides 12 grams of protein on its own) and then your favorite lean protein source. Toss in some other vegetables and maybe a small dose of avocado for extra fiber, vitamin E, and healthy fats and you’re set.
You’ll feel much fuller off this than you would eating say a grilled chicken wrap that could easily contain 600+ calories.
You need to stop and ask yourself, which foods give me the most bang for my calorie buck? Green vegetables are a hands-down winner. The more of those you can eat, the easier your cutting diet will be. I nearly guarantee it.
Plus, spinach is also chalk full of iron, which is important when cutting to keep your energy levels up. You’ll likely be cutting back on your beef intake and beef is the other preferred source of iron in the diet. So without beef, spinach becomes a good stand-in.
Iron is also vital to maintaining focus and concentration so without enough of it, you might find that you start to psychologically not feel like yourself on your plan4.
Casein Protein Powder
My go-to for fast protein when dieting is casein protein powder. Now, I’m not a fan of the test of casein protein powder alone, so I mix it half and half with concentrate, but I make sure that I do get it in.
It was noted in research published in the Journal of Sports Science & Medicine that the casein micelle will form a gel or clot in the stomach and this makes it very efficient in providing a slow release of amino acids into the bloodstream, sometimes lasting for several hours. This then provides better nitrogen retention and utilization by the body.
It’s a great choice pre-bed as it’ll help ensure your muscles aren’t going hours without any sort of protein whatsoever.
If you want to know how to lose belly fat quickly, chicken breast should definitely be a mainstay on your diet plan. It’s versatile, lean, and provides no carbs at all. I recommend cooking up at least a half dozen breasts and keeping them for fast meals on the go.
Another good lean protein source I highly recommend is white fish. I see salmon being recommended often as one of the best fat loss foods, but I personally feel the additional calories in it get hard to incorporate into an intense cutting diet. If you’re really looking to get as ripped as possible, you likely will find you can’t afford those extra.
Before that point, by all means, add salmon. It’s filled with quality protein and omega-3 fatty acids, which is key to optima health. But in that final period of getting shredded, opt for a leaner fish.
Lastly, I love ground turkey on a diet to burn belly fat. I love a good burger and ground turkey lets me satisfy that craving without guilt. While I do tend to go without the bun (I put it over my salad greens – see above), it still does the trick.
Not a burger lover?
Add some taco seasoning as you stir-fry the ground turkey and you’ll have another delicious source of lean protein on your hands.
There’s so much you can do with this one and like chicken, it’s nearly free of all fat and carbs.
So there you have my best fat loss foods I strongly recommend you eat every day. Check out our Fat Loss Workout to compliment your diet. Remember in addition to this, I only drink calorie-free beverages including water, coconut water, green tea, and black coffee.
I also always use Cheetah Fat Burner to help suppress appetite and accelerate my metabolic rate, Super Human pre-workout to help encourage better gym performance, and often, Unicorn, which helps me get more water in while providing me with the essential amino acids my body needs.
Get these in your line-up along with the foods noted above and you will be on your way to losing belly fat and revealing those abs. Find all our weight-loss workouts here.
1. Lindstr’m, Jaana, et al. “High-fibre, low-fat diet predicts long-term weight loss and decreased type 2 diabetes risk: the Finnish Diabetes Prevention Study.” Diabetologia 49.5 (2006): 912-920.
2. Walberg, J. L., et al. “Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters.” International journal of sports medicine 9.04 (1988): 261-266.
3. Kalt, Wilhelmina, James A. Joseph, and Barbara Shukitt-Hale. “Blueberries and human health: a review of current research.” Journal of the American Pomological Society 61.3 (2007): 151.
4. Kretsch, M. J., et al. “Cognitive function, iron status, and hemoglobin concentration in obese dieting women.” European journal of clinical nutrition 52.7 (1998): 512.
5. Hoffman, Jay R., and Michael J. Falvo. “Protein – which is best?.” Journal of sports science & medicine 3.3 (2004): 118.
I’m Troy and I’m the creator of SuperHuman You and Co-Founder of Alpha Lion.
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