Diet for Maximum Fat Loss

If you want to maximize fat loss, you must stick with a strict diet. By controlling and measuring what you eat, you can increase the amount of fat you will lose. MayoClinic.com states you must always be sure to burn around 500 to 1,000 more calories than you consume each day. Knowing this information will give you a better understanding of how to lose fat.

Structure

A well-balanced diet is the best way to promote fat loss. Eating a good mix of protein, carbohydrates and healthy fats will maximize your efforts. You should eat five smaller meals per day -- one meal every two hours. This makes it easier to control portion sizes and make sure your body has enough fuel to burn calories throughout the day. The Weight-Control Information Network states that the number of calories you consume is the most important factor in weight loss.

Protein and Carbohydrates

All foods in your diet should be low in calories. For protein, good choices include pork tenderloin, flank steak and chicken. Helpguide.org recommends that you consume additional sources of protein such as black beans, almonds and soy milk. Carbohydrates should consist of whole grains, brown rice and lentils. This will add a proper source of fiber to your diet. These carbohydrates are digested more slowly, which will make you feel full and lower your food intake.

Fats and Other Nutrients

All fats should be unsaturated. You can get these by eating avocados, nuts and sunflower seeds. Fish such as salmon or herring are good sources of omega-3 fatty acids. Polyunsaturated and monounsaturated fats can be found in soybean oil, flaxseed and canola oil. The USDA considers dark green vegetables and fresh fruit nutrient-dense foods. These foods lower your caloric intake while providing the proper nutrients for fat loss.

What to Avoid

Low-fat processed foods can have as many, if not more, calories than other foods, as reported by the Weight-Control Information Network. Be sure to read the nutrition label on every package to calculate what you are eating. Stay away from foods with lots of sugar or that contain any caffeine. Foods high in cholesterol and saturated fat should also be avoided. All of these foods will prevent your body from losing fat and you risk retaining, even gaining, weight, rather than losing it.

Considerations

Eat a well-balanced diet and exercise regularly to maximize fat and weight loss. Fat should be 20 to 35 percent of total calories, with carbohydrates 45 to 65 percent, and protein 10 to 35 percent, according to the U.S. Department of Health and Human Services. Your body must burn more calories than you consume to lose weight, but you need to consume proper nutrition for energy on the lower amounts of calories.