Nutrition plays a large role in controlling the rate at which fat is lost. Generally, any extra dietary fat consumed beyond what the body needs to live is used as energy or more often stored as body fat. This can slow your fat loss. Try to avoid high fat foods (deep fried foods, hamburgers, mayonnaise, junk food, fast food, commercial snack food, etc.). Find low fat substitutes that you like instead of choosing the higher fat foods. Eat many fruit and vegetables, breads, grains, pasta, rice, potatoes, etc.
Low fat dairy products (skim milk and non-fat yogurt), tuna, egg whites, chicken, turkey, fish, and lean red meats like extra lean hamburger and round steaks and sirloin tip steaks are all good low fat protein sources. Try to be consistent and develop a pattern in your eating habits. Do not feel bad if you crave something that is high fat. Have a small serving of what you crave and then make a point of getting back to eating healthy and low fat. Eventually, you will not even want to go near high fat foods.
Good sources of carbohydrates are foods like potatoes (the microwave is convenient and fast), rice (brown and white), fruits, vegetables, low fat breads like rye bread made with water, cereals like oatmeal, Special K, and shredded wheat.
Try and keep cooking with oil to a minimum, instead use sprays like Pam or maybe by now there is a low or non-fat spray to lubricate the pan. However, the miracles of Teflon now make it possible that you do not have to cook with any at all. Try to eat salads without the salad dressing and pasta without cheese. Rumor has it that it takes 10 days for your taste buds in your mouth to change so try to stick to something for at least 10 days. Start gradually but consistently try to lower the fat content in your food.
High fiber foods are always a great choice to include in your diet. High fiber foods include vegetables, breads, and cereals (made with bran and whole wheat). When you eat enough carbohydrates, your body will spare it's own proteins from being broken down and used as energy. Adequate amounts of protein is also very important, the general guideline for those who weight train is 1.4 - 1.6 g/kg of body weight.
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