The Big Three Nutrients For Fat Loss

Most people face the same big roadblock when they try to lose weight: hunger. Hunger is somewhat inevitable for most people trying to lose fat, but thankfully, there’s three big nutrients that will help keep your hunger at bay.


Protein is sort of controversial. Some people claim we eat too much, some claim we don’t eat enough.

The truth? If you don’t already pay attention to your protein intake, you probably don’t eat enough.

In general, most Americans eat way more carbohydrates than they should, especially considering how little moving and how much sitting we do on a daily basis. Protein is the best replacement in most instances, for multiple reasons:

-It’s more filling than carbs or fats

-It produces a more stable blood sugar response compared to carbs, keeping you satisfied longer

-Protein has a higher thermic effect than carbs or fats. This means your metabolism has to expend more energy/calories in order to digest the protein and make it available for energy. About 25% of the calories you eat of protein are expended just to convert it to usable energy.

Pro tip: don’t drink oil when trying to lose weight.

Pro tip: don’t drink oil when trying to lose weight.

-A certain amount of protein (in terms of calories) will have a bigger volume than an equivalent amount of fat. This is important because food with more volume takes up more space in the stomach, helping you feel more full.

A good goal: multiply your weight in pounds by 0.8 to get your ideal protein intake in grams (weight x 0.8 = protein in grams)


Fiber (#stayregular)

Fiber is one of those things you know should be eating, but you’re not really sure why other than the obvious. But when your diet is rich in it, it’s a powerful tool for fat loss. Here’s why:

-Like protein, it stabilizes your blood sugar and helps you feel satisfied longer

-Soluble fiber slows digestion, also helping prolong the feeling of fullness

-Fiber promotes gut health through a variety of mechanisms[FOOTNOTE], which in turn can aid in producing more stable blood sugar responses and reducing cravings

A good goal: 38 grams a day for men, 25 a day for women under 50 and 21 grams for women over 50



Yes, water counts as a nutrient. Also, most people live their life mildly dehydrated. I won’t spend time in this article exploring why water is important for health, but the proper intake of it is essential for fat loss because:

-Drinking water throughout the day can stave off hunger by filling up your stomach. This effect doesn’t last long if you drink infrequently, so make sure your intake is pretty consistent.

-Your liver is particularly important for converting macronutrients carbs, protein, fats into usable energy. Dehydration compromises kidney function, causing the liver to work overtime and not perform fat metabolism process of converting of food to usable energy efficiently.

A google search for “sad liver” did not disappoint.

A google search for “sad liver” did not disappoint.

-Some research has shown a 30% increase in metabolic rate(1,2) after drinking 17 ounces of water. That’s about two large-ish glasses.

11000 pounds - 6000 pounds of glass = 5000 pounds of kool-aid  1 gallon of water weighs 8.35lbs  5000 / 8.35 = ~600 gallons of water = 600 days

11000 pounds - 6000 pounds of glass = 5000 pounds of kool-aid

1 gallon of water weighs 8.35lbs

5000 / 8.35 = ~600 gallons of water = 600 days

A good goal: 64 ounces (about eight glasses of water) is a good goal for health. If fat loss is your goal though, go above and beyond. One gallon a day may seem like a lot, but it’ll help you burn those pounds right off.

Fun fact: that’s also one Kool-Aid man (of water) every 600 days.


Fill your diet up with these three things and crazy things will happen. I promise.

Need advice figuring out how to work more of these nutrients into your diet? Give me a shout on Facebook.