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9 Most Effective Nutrition for Fat Loss Tips

By Greg Brookes

Most effective fat loss nutrition tips

For many people the reason they turn to kettlebells is for the amazing fat loss results but your nutrition for fat loss is just as important.

Kettlebell training will activate 100’s of muscles at a time which not only increases your metabolism for long term fat loss but also burns lots of calories during exercise too.

However, if your true goal is weight loss then nothing affects your body more than what you eat and drink.

Having spent the past 12 years offering a 21 Day Fat Loss Guarantee to my personal clients I pay particular attention to what makes the greatest impact on my clients weight.

So to save you time and to enable you to make the best choices when it comes to weight loss here are my 9 most effective nutrition for fat loss tips.

These fat burning nutrition tips are listed in order of importance so you should start at the top and work your way down.

1 Time Restricted Eating

One of the greatest discoveries in the past few years is that when you eat is just as important as what you eat. Giving your body time away from digesting food is important to allow other systems of your body to function effectively.

Research currently suggests 12 – 16 hours of fasting each night will allow the body to completely digest and heal itself. Practicing a 12 hour fast is easier than you may think, if you have your last meal at 7pm then don’t eat anything again until 7am.

Be careful because what you drink can also place demands on your digestive system and break your fast, so during your 12+ hour fast stick to water only.

TAKE ACTION: fast each night for a minimum of 12 hours

2 Alcohol

What to Eat and Drink for Fat Loss

Alcoholic drinks raise your blood sugar level quicker than almost anything else, beer actually raises blood sugar levels even quicker than sugar.

It’s not just the sugar in alcoholic drinks that is the problem, alcohol stimulates your hormonal system resulting in an insulin spike which enables sugar to be stored as fat.

Alcoholic drinks are high in sugar which as you will see in “Step 3” increases your cravings for more sugar as your blood sugar levels drop. Interestingly people who drink too much alcohol become addicted to the sugar which is why alcoholics used to be treated with honey.

TAKE ACTION: eliminate alcohol for 30 days and notice the difference

3 Sugar

What to Eat and Drink for Fat Loss

Sugar used to be a rare luxury, now it is in everything, from breads, to water, to meats. The main problem with sugar is that it causes a rapid rise in blood sugar levels which ultimately promotes insulin which then stores all unused sugar as fat. Sugar not only causes you to store fat but it is very destructive to your cells and organs too.

The more sugar you consume the more sugar you crave but the opposite is also true so give up sugar and you stop craving it.

It’s time to become a sugar detective. Food manufactures are sneaky, they don’t always label sugar as sugar, they use their chemical names instead: Fructose (fruit sugar), Lactose (milk sugar), Maltose (malt sugar), Sucrose (table sugar), Glucose and Syrups. In fact anything ending in “ose” is a sugar.

Watch out for sugars in drinks too, this includes fruit juices and sports drinks. Sugar in drinks gets absorbed into your bloodstream and turned into fat even quicker than in foods because it lacks the fibre that helps slow down the process.

Even zero calories drinks will cause problems by fooling your brain into thinking that sugar is being delivered and then increase cravings when it’s not received.

TAKE ACTION: avoid as much sugar as possible and notice a reduction in cravings

4 Quantity

The saying “Breakfast like a king, lunch like a prince and dine like a pauper” still rings true today. From a practical perspective it just makes sense to eat more at the beginning of the day when you need the energy and less in the evening before you go to bed.

Be mindful of just how much you eat, try to consume the most calories during the time when you need the energy the most.

TAKE ACTION: eat food when you need it and not late at night

5 Carbohydrates

What to Eat and Drink for Fat Loss

The more carbohydrates you eat the more food that is turned into sugar and potentially stored as fat.

However, not all carbohydrates are created equally, for example: flour, white rice, pasta and cereals are quickly turned to sugar, whereas leafy greens are slow to be converted.

TAKE ACTION: make vegetables the main carbohydrate part of your meal

6 Protein and Fats

What to Eat and Drink for Fat Loss

The days of thinking that eating fat makes you fat are over. We now know that it is an excess of sugar and sugar from carbohydrates that causes a storage of fat.

Eating protein and good fats like: avocados, olive oil, nuts, coconut oil, oily fish etc. will not only make you feel fuller for longer but also provide valuable nutrients for the body.

Cutting out fat from your diet will make you feel empty and start craving sugars for energy so make sure you eat good fats with every meal.

TAKE ACTION: eat more good fats and protein to feel fuller for longer

7 Quality

The quality of the food that you eat is very important. The best investment you can make in your future wellbeing is learning how to cook.

Choose the purest ingredients and understand exactly what you are eating at every meal. Eat organic as much as possible to avoid eating meat and vegetables that have been sprayed and manipulated with toxic chemicals and hormones.

Buy the best food you can afford and understand every ingredient that you consume.

TAKE ACTION: know exactly what you are eating and go organic

8 Water

What to Eat and Drink for Fat Loss

It goes without saying that everyone should drink more water. Everything in your body contains water, from your blood to your cells to your soft tissue.

Just a slight drop in hydration will affect your brain and other organs and signal hunger and thirst. Many foods are dehydrating especially sugar and salt.

Often you are not hungry but thirsty, your body craves the water from the foods you eat. Drinking more water will make you feel fuller for longer and stop hunger pains and cravings.

TAKE ACTION: drink 2 litres of water per day, if you feel hungry try drinking water first

9 Dairy

What to Eat and Drink for Fat Loss

I’ve included dairy because giving up dairy was one of the best decisions I have ever made.

Dairy products contain allergens that affect different organs throughout your lifetime, resulting in: skin issues, asthma, excess mucous, migraines, IBS, depression, the list goes on.

A small proportion of people also suffer from lactose intolerance which is a difficulty digesting the sugar in milk.

TAKE ACTION: eliminate milk and cheese for 30 days and notice the difference

Conclusion to 9 Most Effective Fat Burning Nutrition Tips

The above 9 tips are the backbone of an effective fat loss nutrition plan.

I’ve listed the above nutrition tips in order of importance so you can work your way down the list safe in the knowledge that you are making the greatest impact on your health.

These nutritional tips are not just great for fat loss but for your entire health. A healthy body does not just look good but feels good too and is devoid of sickness and ailments.

I challenge you to make the above changes and to start to understand just how happy, healthy and energised the human body can be.

Take care and best of luck.

Have you tried any of these nutrition for fat loss tips? Let me know more below… 

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    1. Diane Avatar

      Great article and tips Greg! I plan to implement them all! Thank you so much!

    2. Koyel Koley Avatar
      Koyel Koley

      Nice information Greg. I follow most of them except the dairy. Everyday I use to eat cow milk or curd or paneer. Please let me know how to replace. Moreover I have a 6.7 years old boy who is fond of milk, please let me know how to manage.

    3. Isha Avatar

      Thank you for all the wonderful information on diet and exercise. I am a vegetarian and I would like to know some healthy option for protein.

    4. Jacque Avatar

      I need a secret for not eating carbs, sugars, and dairy. Is Almond milk acceptable? I can’t eat nuts, berries, seeds, or greens due to diverticulitis. I feel so frustrated when those are about the only food items most diets tell me I should eat plenty of. And organic is so outlandishly expensive. What’s a gal to do?😔

      1. Greg Brookes Avatar

        Yes nut milks are great, just look out for added sugars. I use Rude health almond milk with no added sugar.

    5. Anthony Moulesong Avatar
      Anthony Moulesong

      I agree with all of this. I’d been gaining weight slowly for years, and couldn’t lose any of it until I changed my diet. Hiking and kettlebells didn’t help until I changed my diet. And when I did, the results were amazing. The time-restricted eating and cutting out carbs are the keys, in my experience. On July 4th, 2019, I weighed 246.4 pounds. As of January 6th, 2020, I weigh 199 pounds. And the most amazing part was that it was effortless. By eating only fats and proteins, I was never hungry. Actually, I don’t feel hunger anything like I did before, even eating only two (albeit large) meals a day in an eight-hour window. I lost 10 pounds per month for the first four months, hit a plateau, and recently started losing weight like crazy again. It looks like I have another ten pounds to lose before I stabilize, and I’ll be lean, which I didn’t think I’d ever be again. Following the advice on this page is the best thing you could do to get your body right and keep it there. Oh, and the kettlebells don’t hurt either!

      1. Greg Brookes Avatar

        Congratulations Anthony, keep up the great work!

    6. Greg S. Avatar
      Greg S.

      Started following all of the 9. Plus ditched 60 minute walks for short intense kettlebell workouts. Result in 3 weeks lost 9 lbs.

      1. Greg Brookes Avatar

        Excellent, well done Greg.

    7. Renee Avatar

      Thank you so much for these 9 tips! I follow most of them but I just keep dragging my feet on the dairy. I love cheese and eat it every day!! I also use half & half in my coffee daily but I’m going to go cold turkey on the dairy for 30 days and see how I feel. What are your thoughts on nut cheeses and milks?

      1. Greg Brookes Avatar

        Yes Renee, that sounds like a great plan. Nut milks can be good providing you check the ingredients, many have added sugars, I use the brand ‘Rude Health’ unsweetened. I’ve never felt the need to try nut cheeses 🙂

      2. Nayib Suz Avatar
        Nayib Suz

        Excellent article Greg, thanks.

      3. Virginia Isaharov Avatar

        I was also a half and half addict…until I researched about milk production and got grossed out! I would highly recommend making your own nut milk…it changed my life! I predominantly make cashew milk (you can buy affordable cashew bits) as almond milk/ similar is a bother to peel/strain as it always maintains a grainy consistency (it works best put thru a juicer). Method: soak 1 cup nuts overnight in clean filtered water, drain and wash out well in the morning and put the nuts in a blender/ vitamix with three cups (ratio for all milks is 3/1) of filtered water (can add vanilla extract and a small amount of maple syrup for flavor) and blend. Keeps in the fridge well, treat just like real milk. Total game changer…oat milk is also another easy/ quick and affordable recipie to try. Search on YouTube for step by step videos and instructions.

    8. C Edis Avatar
      C Edis

      I would love to give up dairy but suffer from osteoporosis…need the calcium.. Would this be a wise decision? And I love cheese!

      1. Greg Brookes Avatar

        The idea that dairy is very high in calcium is a misconception, Almonds have double the calcium of milk, sardines and watercress 4 times the calcium of milk, also Kale, Quinoa and Wheat grass and barley grass are higher in calcium than milk. Eating foods high in Calcium is great but ensure that you don’t inhibit the amount of calcium you absorb by drinking too much Coffee, Alcohol, Refined Sugars, Smoking and Exercising too much or too little.

    9. Rob Williams Avatar

      H Greg,
      This is probably the best set of tips I’ve seen regarding to diet. Too often people confuse the issue with loads of science or other facts leading to information overload!

      I had a total knee replacement op just over a week ago so I’m going to be making a few changes to my diet and how I train (when my knee allows it!)

      Eating late at night is a big issue I have so I’ll be cutting that out and I shall also trying no dairy for a month.

      At 59 I’m not looking to gain mass but I want to remain strong without overtaxing my body, which is the reason I’ve had to have a knee replacement.

      After looking at everything you’ve made available on your site I believe kettlebells are the way to go.


    10. Avel Avatar

      In regards to alcohol. I typically will have a glass of red wine 2-4 nights a week. I know their are some health benefits in drinking red wine, but it is also high in sugar. What is your take on wine consumption? Also, is it just the high sugar content that is the issue with alcohol? What about a wine spritzer made with zero sugar seltzer water and half the amount of wine? I see they have been coming out with more and more lower sugar/lower calorie alcoholic beverages lately that seem to be a better option when trying to make healthier choices. Are they truly a better option?

      1. Greg Brookes Avatar

        Hello Avel, if you are really on a mission to lose weight then taking a break from all alcohol is a good idea, try 30 days to begin with. As I mention above alcohol increases fat storage and cravings. Once you have reached your ideal weight a glass or 2 now and again should not be a problem. Avoid all zero calorie drinks, they have effects on the brain that will increase cravings.

        1. Steve Avatar

          Greg I am slowing down on my alcohol consumption, not that I drink a lot but I started drinking club soda is club soda ok to drink. Thanks

    11. Jeff Avatar

      Hi Greg, Great article. As far as carbs and sugar, what is your opinion of whole fruits and how they fit in – if they do? I enjoy my “apple a day” and like some berries in my smoothies (with a clean vegetable protein – but which also adds carbs). Do you recommend a limit to daily carbs or just the sources? Are fruits included or stick to primarily vegetables?

      Thanks for your feedback.

      1. Greg Brookes Avatar

        Fruit contains a lot of sugar, some more than others. I’d just be very mindful of the amount of fruit you eat, try not to use it as a meal replacement but more as a snack if needed depending on your lifestyle. Vegetables are always a better option.

    12. James Avatar

      Can’t thank you enough for highlighting the link between dairy and allergy.Im talking from a personal perspective, I suffered poor complex and eczema throughout my thirties and forties .Its 3 years since I gave up dairy, wheat and caffeine and the difference is incredible.Normal complexion, tiny amounts of itchiness on rare occasions to the extent friends and family are now non dairy converts from my transformation.Fabullous blog keep up the good work…. health, happiness and safety to you

      1. Greg Brookes Avatar

        Thanks for the feedback James, yes your story is similar to so many I hear from people who have given up dairy. I too have been dairy free for years now and I’m amazed at how I don’t even miss it.

        1. Esteban Zamora Avatar
          Esteban Zamora

          The hardest thing about losing weight and following a plan is that I hear SO MANY DIFFERENT perspectives on what to eat. I try to read as much as I can and I read that dairy was not bad at all for our body, I read that there’s actually studies on that. Then I read your perspective and it’s completely the opposite, who should I believe?

          1. Greg Brookes Avatar

            As with all nutrition advice the best thing you can do is test it. Give up all dairy for 30 days and see how you feel, the same goes for gluten and alcohol. I think you will be surprised at the increases in energy and sleep, let alone fat loss.

    13. Isaac Avatar

      What the heck is a tipple?

      1. Greg Brookes Avatar

        Ha Ha, any kind of alcoholic drink Isaac.

    14. Fazal Ndeche Avatar
      Fazal Ndeche

      Greg…I wish you a Happy and Prosperous New Year. Thanks for all your Help.

    15. Steve Avatar

      Greg, great advice and like everything in life it’s about comprimise. I’ve struggled with my weight since finishing playing rugby some 20 years ago and it’s crept up year on year. I up my training in an attempt to stabilise the increase. A dry January always sees a half stone drop, so I will be cutting back on the alcohol a little more. I enjoy swimming because no stress on the old joints, but about four years ago I took up kettle bells and found them to be very effective. Keep up the good work and Merry Christmas without the festive beer.

    16. Lori Joiner Avatar

      Great article! I always appreciate the time you put into your articles and the balanced way you present the information.

    17. Jerry C. Avatar
      Jerry C.

      Greg, Here’s wishing you and your loved ones a Verry Merry Chritmas & Boxer Day! Also wish you and all a Wonderful New Year! Thank You So Much for all you do for all of us! Your workouts are Great! Jerry from Toms River N.J.

    18. Tracey Gervais Avatar
      Tracey Gervais

      Hi Greg, following all of your list now since middle of June. Feel amazing, sleep better and all my digestive problems? GONE! New way of life now..
      Love your workouts, newsletters. Happiest of holidays to you and yours🎄

    19. Shahid Avatar

      Hi Andy
      Thank for these great tips , definitely will incorporate as many as possible ion conjunction with my kettle bell training.
      Merry Xmas!

    20. Michael McKinney Avatar
      Michael McKinney

      Great article Greg!

      I’ve been following most of these tips and trying to get in the habit of making a big, healthy breakfast in the morning. Sweet potatoes, brussels sprouts, and eggs!

      I also started making my own lunch for work rather than eating out.

      The hardest part for me is the no alcohol and not eating past 7PM.

      Thanks again for your advice!

    21. Andy Avatar

      Hi Greg.
      Number 10 – become a monk 🙂

      I’m ok with number 1 but giving up my tipples and cheese is impossible!! Love it too much.
      However, I’ve only just found your workouts so will be stepping them up in the New Year. Thanks for making them public. Merry Xmas to you & yours.

      1. Greg Brookes Avatar

        Hi Andy,

        Yes I know for some they do sound really drastic, the key is to be aware and then strike a balance. My wife and I follow all 9 principles but will occasionally indulge at parties and during festive holidays etc. The surprising thing we’ve found, along with all my clients, is that we hardly miss any of these things anymore. Merry Xmas to you too.

        1. Alex Gramm Avatar
          Alex Gramm

          Merry Christmas! Thank you Greg for useful info in every email.