Easy Fat Loss Diet

Throughout the past few decades, national obesity rates have continued to rise relentlessly. Fortunately, while many may have given up all hope of ever taking control of their waistlines, those who do want to lose weight and improve their health can do so simply by making a few modifications to their diets.

Eat More Protein

One of the most fundamental aspects of any weight loss diet is increasing protein consumption. For one thing, protein is significantly more satiating than either fat or carbohydrates, which means you feel full while eating fewer calories. Additionally, protein is also significantly more difficult for your body to digest than fat or carbohydrates, which leads to an elevated metabolism throughout the day and will increase the total number of calories that you burn at rest. In fact, a study done by Thomas Halton and Frank Hu, two researchers at the Harvard School of Public Health, found that even when total daily caloric consumption was equal, subjects who consumed more protein lost significantly more weight than those in the control group.

Consume More Omega-3 Fatty Acids

In addition to increasing your protein intake, consume more omega-3 supplements. Omega-3s are a type of fatty acid predominantly found in fish or fish oil supplements, and are essential to live. Unlike their omega-6 counterparts, omega-3s create what are known as "leaky" membranes in your body that allow more energy to transfer in and out. The increase energy transfer leads to an elevated metabolism, a key factor in losing fat. According to a study done by Alison Hill and colleagues, researchers at the University of South Australia, subjects who consumed a fish oil supplement and exercised regularly lost more weight than those who exercised but did not take omega-3 fatty acids.

Eat More Fruits and Vegetables

Another easy way to lose fat is simply to eat more fruits and vegetables. Vegetables are very low-glycemic and high in fiber. Due to their high fiber content and insignificant effects on blood sugar, fruits and vegetables are very satiating and can fill you up while providing only small amounts of calories. In a study performed by Julia Ello-Martin and colleagues, researchers at Pennsylvania State University, one group went on a low-calorie diet, while the other group went a low-calorie diet, consisting of large amounts of fruits and vegetables. Those who were told to eat large amounts of fruits and vegetables consistently reported feeling fuller and more energized than the other group; after one year this group lost significantly more weight.

Eat Less Starches and Grains

Starches and grains, such as bread or pasta, are counterproductive to fat loss. For one thing, most starches contain little fiber and can spike blood sugar, making them significantly less satiating than protein or fat. Because these foods are less satiating, you will have to eat significantly more calories from them in order to feel full. According to a study performed by Christopher Gardner and colleagues, subjects who followed a diet with restricted carbohydrate-intake naturally ate less calories and lost more weight than those on a moderate or high-carbohydrate program.

Drink More Water

Drink more water to lose weight. One reason this is effective is due to the fact that water fills up the stomach and makes you feel full without providing any additional energy, causing you to take in less calories throughout the course of the day. According to a study by the American Chemical Society, subjects who were instructed to consume 2 cups of water immediately before every meal ate significantly less and lost more weight over the course of 12 weeks. Optimal hydration assists proper glucose uptake, while dehydration impairs your body's metabolism, setting you up for weight gain.