Today, we will take a look at some of my go-to methods to help shred fat and maintain a healthy body.
  1. Eliminate all trans-fats and other artificial fats such as margarine and shortening.
  1. Eat a blend of healthy fats: Cook with coconut oil and butter, use olive oil in salad dressings, and top salads with avocado, nuts, and olives.
  1. Eliminate all processed foods from your diet. Just. Eat. Real. Food.
  1. Don’t avoid fat. Research shows that people with diets consisting of 30 to 50 percent of smart fats have higher androgens and lower body fat.
  1. Balance your omega-3 to omega-6 fat intake. Eat fish and pastured meat but limit omega-6 fats by avoiding over-processed vegetable oils (corn, soy, canola, and peanut, etc.).
  1. Eat a diet with high-quality protein—organic meat, eggs, and fish will provide the largest nutrient and protein content per calorie.
  1. If you find you’re often hungry or suffering from carb cravings when trying to lose fat, stop restricting calories and eat more. Eat plenty of veggies and focus on high-protein, lower carb foods that contain healthy fats to promote satisfaction and fullness.
  1. Favor plants over grains. Grains are calorie-dense, low in nutrients, and tend to be harder to digest than vegetables and fruit. For more information on the importance of plants read my article on Greens here
  1. Raise your resting metabolic rate (the number of calories the body burns at rest) by eating a higher protein diet with 15 to 35 percent of the diet coming from high-quality protein.
  1. Manage your blood sugar by lowering the glycemic load (GL) of high glycemic foods by combining foods. Flavor foods with butter, olive oil, vinegar, lemon, lime, or pair ‘em with pickled foods.
  1. Eat an antioxidant-rich diet to reduce inflammation. Inflammation can inhibit fat loss. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.
  1. Introduce Non-green veggies that are low-carb and nutrient-rich into your diet such as colored peppers, cauliflower, garlic, onions, mushrooms, hearts of palm, spaghetti squash, and water chestnuts.
  1. Avoid alcohol, juice, soda, and sports drinks. Stick to water, tea, and coffee.
  1. For a radical approach, eliminate all alcohol. If alcohol can’t be eliminated, Sardinian and Spanish red wines are a good, delicious choice but consume in moderation, up to 1 drink a day for women and up to 2 drinks per day for men.
  1. Make sure your vitamin D level is over 40 ng/ml. If it’s not, take vitamin D or get daily full-body sun exposure.
  1. Eat probiotic foods such as kefir, sauerkraut, kim chi, and resistant starch to improve gut health.
  1. Make sure your magnesium level is up to par. Magnesium supports insulin health, muscle strength, and sleep. Doctors suggest 500 mg of magnesium a day.
  1. Assess your zinc status because it is critical for metabolism and fat loss. Take zinc, but carefully monitor your level because it can be toxic.
  1. Don’t buy cheap, poor quality supplements because they will do more harm than good if they are tainted with heavy metals or pollutants.
  1. Take a B-vitamin complex, because the Bs are involved in protein metabolism, the use of muscle glycogen, and the elimination of excess hormones such as estrogen that limit fat loss
  1. Know that you have complete control over what you put in your mouth. No one ever ate anything by accident.