Eating Healthy To Lose Weight

by Jeff on November 19, 2010

Eating healthy to lose weight is a great approach to losing weight. Even if you’re on an intense workout regime, 80% of your fat loss results will come from having the right diet.

The advantage of eating healthy to lose weight is that you will lose weight fast AND you will feel amazing. You will have higher, consistent energy as well as a feeling of higher wellness.

Eating healthy means eating more ‘Nutrient Dense’ foods. Bread, Pastas, Ice Cream are filled with empty calories. They are just carbs and fat. Leafy greens, eggs and whole cuts of meat (unprocessed) are very rich in nutrients that keeps your body healthy. They are filled with micro-nutrients (vitamins, minerals, anti-oxidants, etc) that you body needs to function optimally.

You will also find that these nutrient dense foods are naturally low on calories. This combination will make you healthier AND help you lose weight at the same time! Simply eat more nutritionally dense foods and cut out calorie dense foods that are low on nutrients.

Another thing to look out for is the source of your food. Organic and free range foods will be healthier for you, they are packed with more nutrients…minus the harmful chemicals.

Here is a fun and interesting video that explains a lot of the reasons behind avoiding nutrient void foods (feel free to skip the intro to 38 seconds):

Now, let’s get into more specifics. Instead of giving out the conventional lists of what to eat and what not to eat, I will talk about two approaches you can take to help your body lose weight.

There are two effective approaches to losing weight, both are healthy:

  1. Eating Less Carbs
  2. Creating A Calorie Deficit

Eating Less Carbs

Your body can use two forms of energy, glycogen and fat. When you cut out carbs from your diet, you will train your body to burn fat instead. This leads to depleted fat cells and weight loss.

At first, you are probably going crave carbs. However, if you are eating right, this should be minimal.

When you cut out carbs, you need to eat enough fat in your diet. Otherwise, you will be hungry, have intense cravings and have low energy.

It is fine to eat more fat in this diet because your body will be burning fat for energy and you will have very low insulin levels in your body.

When you eat carbs, your body will release insulin to processes the carbs. Insulin is like a storage hormone. It not only stores glycogen to your muscles, organs and brain; insulin also stores excess calories into your fat cells.

When you eating this way, you don’t have to worry about insulin storing all of your excess calories into your fat cells.

Creating a Calorie Deficit

Another way for your body to lose weight is when you burn off more calories than you take in. Your body will use the energy reserves in your fat cells as energy and you will lose weight as a result.

Recently, CNN reported a study where the professor lost 27 pounds in 10 weeks by using this method. All while he ate 2/3 junk food, a ‘convenience store diet’. Even by eating twinkies, nutty bars, powdered donuts, he was able to lose weight. This is actually a very useful skill to have, because you will not be able to eat healthy all the time.

Check out my article on intermittent fasting to learn about the simplest way to create a calorie deficit, without becoming obsessive about counting calories.

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{ 2 comments… read them below or add one }

Raymond - ZenMyFitness November 19, 2010 at 9:19 pm

I prefer to ensure I reduce my calories. Previously I thought I was eating healthier all the time but I wasn’t losing weight, I realised I still was eating too much even though it was all healthy food.
Also I think cutting carbs works well when you have a lot of fat to lose but when you get pretty lean you need carb cycling to make sure you have fast energy (from carbs) as opposed to slow energy release (fats) for working out. Can also cause some muscle loss.
Danger with low carbs for too long your body get very acidic, ketosis starts and that can start playing havoc with your body..but reducing carbs is still a good method but not continuous.


Jeff November 19, 2010 at 9:39 pm

Good points you bring up Raymond. You don’t have to worry about any of those effects of cutting out carbs IF you do the following.

You will only lose muscle if you do extensive endurance training. If you are lifting heavy weights and doing activities that are short and intense (HIIT), you will NOT lose muscle. Your body will be perfectly fine burning the ketones instead of glycogen. Glycogen is not required unless you are doing high endurance activities regularly.

When you cut out carbs, you can’t cut out vegetables and fruits along with it. You still need to eat fruits and vegetables along your meats. This will keep your body alkaline instead of acidic.

Personally, I’ve most cut out carbs from my diet for the last two years. I also rarely eat root vegetables that have high starch content such as potatoes, yams, etc…My friends are also slowly converting to this way as well. It’s because the results speaks for themselves. It just feels better to eat this way, it gives you more energy, consistent energy, clearer mind, higher feeling well-being, etc…

I recommend “Primal Blueprint” by Mark Sisson if you’re interested about cutting out carbs and eating “Paleo” style the right way.

– Jeff


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