Android app on Google Play iPhone app Download from Windows Store

 

What to Eat for Fat Loss

I’ve gone from obese to overweight to normal weight to pretty fit, in the last decade, and I’m sometimes asked what someone should eat if they want to lose fat.

I’ve tried many diets: Atkins, Mediterranean, South Beach, Paleo, Vegan, and a handful of others. I’ve created my own meal plans, I’ve tracked calories, I’ve done intermittent fasting.

And I’ve come to the conclusion that while calories do matter for fat loss, the easiest thing to do is to focus on a handful of high-quality foods, especially vegetables, and to avoid eating too much of other kinds of foods.

I should note that this is what works for me — what works for your body might be different. I can eat soy and gluten and nuts without problems, and avoid meat for reasons of compassion, but I don’t expect that everyone is the same as me. Experiment to find what works for you.

High-Quality Foods

Here are the high-quality foods that have helped me lose fat:

  • Non-starchy veggies: These are the king, and I can eat an unlimited amount of these and only get healthier. Green vegetables are best, but red and orange and yellows are great too.
  • Protein: I opt for vegan protein like tempeh, seitan, tofu and beans (mostly for reasons of compassion), but of course if you don’t care about the compassion reasoning, fish and poultry and smaller amounts of red meat will work too.
  • Fruits: I eat these as snacks. Carrots work well too. I love berries, apples, stone fruit (peaches, plums, etc.), tropical fruit.
  • Beans: This is actually under the protein category, but beans of all kinds are so good for you.
  • Fats: I enjoy modest amounts of olive and canola oil, coconut milk, avocados, ground flaxseed.

I also eat lesser amounts of whole grains (not flour, just the whole grain) and nuts (which are great for you but dense in calories) and starchy veggies. And a glass of red wine at night.

Low-Quality Foods

The lower-quality foods to eat less of — more as treats than everyday items:

  • Flour-based stuff: Breads, pastries, cereals, pastas. These are not bad for you (in moderation) but don’t have lots of nutrition nor do they help the fat loss.
  • Sugar: It’s in everything. Sodas, coffee drinks, sweets, cereals, sauces. I’m not afraid of sugar, but it’s definitely something to do in moderation, as an occasional treat, not an everyday staple.
  • Beer: I love beer, especially craft beer. But it definitely doesn’t help the belly. So I drink it on social occasions, about once or twice a month.
  • Fried foods: While I’m not afraid of fried stuff, I know it’s not helpful for fat loss. So I do stir-fried dishes mostly, but also things like chili, baked stuff, fresh food.
  • Other starchy stuff: White rice, white potatoes — not bad for you, but not full of nutrition.
  • Processed meats: I don’t eat them all, as a vegan, but I’d stay away from them even if I weren’t. Full of fats and salts and nitrates.
  • Prepared foods: Not evil, but definitely more expensive and full of fat and salt and sugar, without lots of nutrition. Think of things in the frozen foods section (other than frozen veggies) or that come in cans or boxes.

You’ll notice that these things make up the majority of most people’s diet. This is why people have a hard time losing fat.

What a High-Quality Diet Looks Like

How do we put all this together into a daily diet? There are lots of ways, but here are some examples:

  • Example 1: Breakfast of scrambled tofu with veggies, lunch of tempeh & veggie stir-fry (with or without a bit of brown rice), snack of some fruit or carrots, maybe a protein smoothie if you work out, dinner of the stir-fry again, a glass of red wine in the evening.
  • Example 2: Breakfast of steel-cut oats with berries & nuts, lunch of veggie chili, snack of apples and almond butter, a cup of green tea in the afternoon, dinner of chili again, glass of red wine.
  • Example 3: Have some fruits and nuts for a light breakfast, workout and have a protein shake, have a seitan with kale, mushroom, spinach stir-fry for lunch, another protein shake with fruit in the afternoon, cup of green tea, the seitan & veggies for dinner, glass of red wine.
  • Example 4: Oats, nuts, berries in soymilk for breakfast, then lentil curry for lunch and dinner, with carrots and hummus for a snack. Oolong tea after dinner.

I have more recipes at 7-Day Vegan if you come up short, but basically there are an incredible amount of recipes online, and finding and trying them is most of the fun!

I tend to cook a big batch of food (the seitan or tempeh stir-fry with lots of greens is my go-to meal at the moment) and eat it for 3-4 days for lunch and dinner. This saves on cooking time.

Does this mean you can never have sweets or breads or French fries? No. I don’t believe in demonizing foods or being afraid of them … but I also believe that too much of those foods will stall any fat loss. So treat them as treats, to be enjoyed once in awhile but not necessarily daily. You can find enjoyment of life out of healthy foods and other activities, not junk foods.

Workouts for Fat Loss

The diet has been the most important factor for fat loss for me, but I combine it with exercise to get super healthy.

Here’s what works for me:

  1. Strength training: Doing strength training helps you lose fat without losing muscle, and maybe even gain a bit of muscle, and it gets you strong and feeling empowered and confident. This is important for both men and women. I recommend starting with bodyweight exercises like pushups, bodyweight squats, lunges, and pullups. When you get good at those, add some weights. Barbell training is my favorite (especially squats and deadlifts).
  2. Cardio: People who are into strength training often seem to hate cardio, but I think it’s a great combo with strength training. It gets your heart healthy, you burn some extra calories (don’t make up for it by eating more), and you get in better shape generally. I love running and hiking, but if you like to swim or bike, do that.
  3. Sports: Do something you enjoy, like basketball, soccer, rugby, rock climbing, mountain biking, skiing, surfing.

A combo of these three, combined with a diet that’s mostly protein, veggies, fruits, with some whole grains and healthy fats, with some tea and a glass of wine … it has worked miracles for me. I hope it does for you.

Zen Habits

Leo Babuata
Chapters
Neither Averting Nor Craving in Each Moment
How Taking Care of My Finances Changed My Life
Tips for Traveling with Kids
My Grand Travel Experiment
The Parent I Aspire to Be
The Best & Less-than-Best Motivations for Learning
The Miracle of Suspending Mis-Belief
7 Strategies for Dealing with Toxic People
Finding Motivation on Important But Non-Urgent Tasks
Learning Tips for the Top 8 Learning Challenges
The 30-Day Learning Challenge
The Place Where You Are
Feeling Determined to Change
Practicing Non-Judgment
Hold Your Own Feet to the Fire
Don’t Waste Your Opportunity
How to Beat Procrastination with Daily Training
The Time When We’ll Be Present & Content
A Simple, Powerful Self-Compassion Method
When Others Frustrate You
Your Internet Habits Create Your Reality
The Case for Replacing Exercise with Play
Leave Yourself Wanting More
Fail Faster at Habits
The Anti-Bucket List
Getting Started with the Discipline Habit
The Case for Caring About Your Work
Questions of Priority
The Futility of Always Pushing Myself to Be More
Pare Down with the Declutter Habit
You’re Not Doing Life Wrong
Getting Lost in Just Doing
An Addict’s Guide to Overcoming the Distraction Habit
The Source of Contentment
Savor Discipline: Merge the Interests of Your Future & Present Selves
What You Can Say Instead of “I Don’t Feel Like It”
The Things That Get in the Way of Doing
The Girl Who Saw Through the Illusions
A Gradual Approach to Healthy Eating
Unconditional Acceptance of Yourself
My Typical Day: How I Get People to Think I’m Productive
The Contentment Habit
The Delightfully Short Guide to Reading More Books
In Praise of Limits
The Art of Being My Dad
5 Ideas to Create an Amazing 2015
Essential Zen Habits of 2014
Karate Chop
Practicing Slowness & Being Present
Overwhelmed by All the Changes You Want to Make
My 2014 Successes and Failures
Finding the Motivation to Change Your Entire Life
When You’re Lonely
The Brain’s Fast Mode
5 Questions to Simplify Your Life During the Holidays
The Zen Habits Holiday Gift Guide
The Four Hidden Habit Skills
The Power of Delay
Overwhelmed & Rushed? Do a Stress Assess
Writer as Coder: The Iterative Way to Write a Book
Please Support the Zen Habits Book
Are You a Lift or Drag Force?
When Resistance Smacks You in the Face
When Your Plate is Too Full
The Quickstart Guide to Quitting a Bad Habit
The Zen Habits Book is Almost Done
A Quick Guide to Gaining Confidence When You Socialize
The Empty Container
The Realization
A Guide to Changing Self-Destructive Behaviors
Pushing Past the Terrifying Dip in Motivation
It’s Not Too Late to Change Bad Habits
The Smart Way to Stick to Habits
My Most Effective Learning Tools
What I Do When I Fail
How to Put Your Writing in Public
The Productive Sprint
The Biggest Reasons You Haven’t Changed Your Habits
Seized by the Thunderhold of Fear
What to Eat for Fat Loss
The Heartbreaking Cruelty of Comparing Yourself to Others
A Brief Guide to Overcoming Instant Gratification
How to Get Motivated After a Vacation
7 Strategies for Facing Your Internet/TV Addiction
How to Breathe
7 Discipline-Mastering Practices
7 Rules That Keep My Life Simple
An Education in the Majestic Sierra Nevada
The Lies Your Mind Tells You to Prevent Life Changes
How to Believe in Yourself
Don’t Waste a Moment
How to Find Your Life Purpose: An Unconventional Approach
How to Be Great
Making Yourself Work
Inhabit the Moment
How to Master the Art of Living
The Delusional Fantasies We Live With Each Day
Living the Simple Life
How to Be Prepared for Anything
Turn Toward the Problem
The End of the Day Philosophy
The Painful Beauty of Impermanence
How to Change Other People
Pursuing Happiness When It’s Already Within You
The Quickstart Guide to a Decluttered Home
Parental Zen: How to Keep Your Cool as a Parent
Looking for Love
How to Stop Your Habit Changes From Getting Derailed
Why We Have Regret
The Essence of Fatherhood: 6 Simple Lessons
A Call for Revolt: Advertising is the Anti-Minimalism
The Frustratingly Slow Pace of Making Changes
My Struggles with Eating Boring Food
The No Procrastination Challenge
Creating a Lovely Morning
A Father’s Manifesto: Raising Young Men Who Respect Women
Turn Inspiration Into Action
Coming Back From a Setback
The Gift
A Guide for Young People: What to Do With Your Life
No Excuses: Minimalism with Kids
How to Make a Marriage Work
Love Notes
Flavorless: My Month of Food Boringness
The Letting Go Ebook, Free
The Miracle of the Self-Compassion Habit
How I Tackle a Big Writing Project
The Habit Action List
The Reality of This Moment
Confidence in Your Business
10 Ways to Do What You Don’t Want to Do
On Making It Through Tough Journeys
The Hard Stuff Often Matters Most
What to Think About During Exercise
You’ll Be OK
The Most Important Two Minutes of Your Life
A Call for Compassion for the Defenseless
The Cure for Your Distraction Syndrome
You’re Not Worse Than Other People
Being Mindful of Your Stress
What if You Didn’t Have to Worry About Yourself?
The Universe of a Single Task
Simplifying Is Painful
Becoming Emotionally Self-Reliant
How I Cleaned House & Simplified My Work Life
The Busy Person’s Guide to Reducing Stress
My Month Without a Smartphone
What I’ve Learned as a Writer
What the Exercise Habit Did For Me
Fear is the Root of Your Problems
This Moment
36 Lessons I’ve Learned About Habits
The 3 Do-What-You-Love Conundrums
How I Conduct My Business
Constant Task Switching
The Habits of Five Amazing Founders
The Incredible Importance of Sleep for Habits & Motivation
What Really Motivates Us to Stick to a Project?
I Tried to Quit & It’s Too Hard!
Unwired: A Month With Limited Internet, & Now No Cell Phone
Procrastination is a Mindfulness Problem
Letting Go of Judging People
Don’t Scratch the Itch
Become Happy in the Face of Physical Misery
How Repetition Can Kickstart a Habit
Zen Productivity
When You’re Feeling Self-Doubt & a Lack of Motivation
The Child That Holds Us Back
Stateless Mindset
My Month of (Almost) No Internet
12 Changes for 2014
Essential Zen Habits of 2013
The Fear of Being Alone
The Calm Approach
Things Every Man Should Own
Family Gatherings: The Ultimate Mindfulness Training Ground
Letter to an 18-year-old on the Career Path Less Traveled
A Method to Find Balance
16 Surprising Lessons from My First 50-Mile Ultramarathon
The Simple Fitness Habit Holiday Challenge
Struggles with My Morning Internet Fast
Surrender, Mindfulness & Entrepreneurship
How I Learned to Stop Procrastinating, & Love Letting Go
Finding Focus
When You Run Out of Ideas
The Necessary Art of Subtraction
Jealousy & Suffering
How Creativity Works, & How to Do It
Self-Discipline in 5 Sentences
Make It Your Job
Developing Selfless Compassion
Lyrical Learning, & Why We Learn Habits Wrong
A Month Without Sugar
Why I Read (+ a Dozen Book Recommendations)
12 Indispensable Mindful Living Tools
Burn Down the Farm
My Most Minimal Travel Setup Yet
The Exquisite Habits of the Founder of Blue Bottle Coffee
3 Little Tricks to Deal With People Who Offend You
My Healthiest Travel Routine Yet
Startup Founder Megan Casey’s Habits of Priorities
My Pursuit of the Art of Living
A Month Without TV or Video
The Way of No Debt
Letting Go: How to Live With the Loss of a Loved One
The Way to Be
Ramit Sethi’s Entrepreneurial Habits
The Time to Shut Down
The Pain & Beauty of Life Changes
8 Creativity Lessons from a Pixar Animator
Zen Mountain: Leave It All Behind
Overcoming the Social Costs of Being Different
Finding Quiet and Mindfulness Through Food
My Failed Month of ‘No Sitting’
The Thinking Habit That Changed My Life
Liking Healthy Foods is a Choice
Unschoolery: My New Blog on Unschooling
My Advice for Starting a Business
Creating Your Habit Environment
Travel Lessons with My Family
Easier Decision-Making: Conduct Experiments
Simplify: Let Go of Your Crutches
The Fear of Being Found a Fraud
The Flexible Mind
Declutter Your Life
A Month Without Coffee
The Healthful Vegan Diet
Living the Quiet Life
The Art of Tasting Chocolate Mindfully
Why Fear of Discomfort Might Be Ruining Your Life
The Habits of Happiness
How to Keep Habits Going During Travel
A Year of Living Without
The Key Habits of Organization
I Failed
Vegan Guide to San Francisco
The Futility of Comparing Yourself to Others
A Secret to Dad Greatness
Habits: A Simple Change in Mindset Changes Everything
The Worry That You’re Doing the Wrong Thing Right Now
6 Steps To Being More Creative
How I Finally Faced My Weight & Debt Problems
Working with the Obstacles in Your Path
9 Rules for a Simpler Day
The Little Book of Contentment
The Obstacle is the Path
5 Lessons in Contentment from Billionaires Warren Buffett & Charlie Munger
Smile in Each Moment
A Guide to Practical Compassion
6 Steps To Healing Yourself
The 7-Day Vegan Challenge
Why You Should Write Daily
Achieving Without Goals
Flowing with the Stresses of Kids (or anyone else)
Habit Mastery: Creating the New Normal
Defeat Distraction: Refocusing with Purpose
Expanding the Envelope: A Method for Beating Anger
A Guide to Practical Contentment
The Practice of Work Mind & Vacation Mind, Simultaneously
How to Eat Real Food Without Spending Hours in the Kitchen
Quitting Your Habits
The 38 Best Methods of Successful Exercisers
How To Make It Impossible To Fail
The Not Knowing Path of Being an Entrepreneur
How to Change Your Life: A User’s Guide
Getting Your Family On Board with Life Changes
How to Stick to a Habit When Life Falls Apart
Zen Mind in the Middle of Chaos & Stress
Create a Sacred Space in Your Heart
Meditation: The Most Fundamental Habit
Creating the Genuine Connections We Long For
Tremors of Psychitude: One Little Trick to Find Purpose and Motivation
Create the Habits of Being Lean, in 7 Years
Walled-in: Life Without Facebook
The 7 Habits of Calmness
The Four Habits that Form Habits
Advice to My Kids
My 10 Essential Email Habits
The Daily Checklist
Sticking to a Habit: The Definitive Guide
The Meditation Diet: How I Lost 60+ lbs. by Savoring
The Power of Habit Investments
Discomfort Zone: How to Master the Universe
The Most Successful Techniques for Rising Early
Do Less: A Short Guide
How to Savor Life
What We Lack in a Hyperconnected World
Simplify the Internet
12 Rules to Live By
The New Rules of Fitness for 2013
52 Changes for 2013
The Unprocrastination Month, and the Relaunch of the Sea Change Program
Essential Zen Habits of 2012
The Other Person is Never the Problem
The Do Plan, or Why We Know But Don’t Do
28 Brilliant Tips for Living Life
The Clutter-free Holiday Guide
The Little Trick to Make Any Moment Better
Tim Ferriss vs. Leo Babauta Showdown: On Whether Goals Suck
The Work You Love is Waiting For You
The 7-Step Method to Find Focus for Writing
The Buy-Nothing Holiday Survival Guide
Challenge: Buy Nothing Until 2013
How to Learn Anything
Shaken By Life’s Beauty, Shaken
Untrack: Letting Go of the Stress of Measuring
15 Great Excuses Not to Form the Fitness Habit
How to Make Health Insurance a Bad Bet
Why the Fitness Habit is More Important Than the Plan
The Willingness to Think Differently
Create a Superhealth Community
A Vegan Tour of NYC