Jun 2 • [ NUTRITION ]
Increasing Portion Size to Drop Body Fat ?
There is a considerate misconception surrounding the notion that a significant reduction in food intake is needed when adhering to a fat loss phase. Which at first thought sounds accurate, after all we have all heard someone say “to lose weight eat less, to gain weight eat more”. However, when we take a deeper dive into the caloric value and macronutrients of food, this is not always the case.
To lose body fat you will need to take a hard look at your current daily or weekly average caloric intake. Then to ensure fat loss is achieved it is essential to reduce this intake or burn calories through energy expenditure (I would recommend a combination of both to create a total energy deficit), BUT you certainly don’t need to eat less volume.
So how do we eat more and still achieve our dream physique ? Just keep reading.
As a coach and mentor, I consistently encourage individuals to eat more micronutrients (fruit and vegetables) as well as ensuring they are meeting a high protein diet. Micronutrient rich foods will contain more fibre which is great for overall satiation and there are a large selection of fruit and vegetables that are significantly low in calories, meaning that you can load up your plate while keeping fat loss at the forefront of your meal objective. While protein will also assist with satiation as well as muscle gain/recovery.
Note - Low fibre diets contain limited vegetables and fruits and therefore they often include small portion sizes of high caloric foods that are less satiating. Hence, you will never see me endorsing low fibre diets.
Here are some examples on how you can eat more food while increasing fat loss in the process :
- Instead of having a regular pasta and keeping it very simple have a low carb pasta that includes either zucchini, carrot, mushroom or all of the above. In turn I would suggest combining 50gs of cooked pasta with 150-200gs of vegetables instead of 100gs of solely uncooked pasta. An easy and tasty way to instantly make your favourite pasta dish into a low carb pasta.
- Instead of having regular potatoes swap them out for low carb potatoes called Spud Lites. These low carb potatoes contain 25% less carbohydrates and are easily accessible to purchase at Coles or Woolworths.
- Always have low carb prepared meals on hand that are also high in protein. High protein and low carb meals will allow you to receive all the benefits of micronutrients, giving you sufficient energy to attack your day while being lower in caloric value.
- Select white meat over red meat (fish and chicken breast macros are going to boast lower calories while also being substantially lower in fats).
- Sub out higher calorie fruits and vegetables for lower calorie alternatives e.g. Swapping bananas for strawberries.
- As well as meals, also consider what you are drinking as a single drink can be higher in calories than a whole meal. Sub out regular beer for low carb beer and juice for Diet Rite cordial.
With the above examples we can see that we don’t have to miss out on the foods we love, nor do we need to eat rations to achieve our fat loss goals. Through simple substitutions we are able to increase the volume of our meals maximising the enjoyment of such a negatively perceived phase of fitness.
So, with all of this said, educate yourself on the macro and micronutrients of foods and begin loading up your plates! If you’re prioritising high protein and low carb meals with minimal fats, your fat loss results will do the talking, not your tummy !
Author - Lachy Sawtell
Head Of Performance @nervaplus
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Increasing Portion Size to Drop Body Fat ?
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