Nutrition for fat loss

Are you on a fat loss journey? These are nutrition facts you need to know!

December 02, 2019
Nutrition for fat loss

Free workout app

Download now

Are you aware of risks associated with excess body fat? Maybe you tried various diet s before but regained all the weight back. Maybe you are completely new to nutrition for fat loss and don’t know where to start. Don’t worry, this article will give you all the main information about nutrition for fat loss to help you achieve a better quality of life. 

Why do we gain fat?

Your body will metabolize (burn up) a certain number of calories every day. This number depends on your basal metabolic rate (BMR). If you consume more calories than your body is spending, you will be in a calorie surplus, and your body will store the excess calories in the form of fat.

This is a great system of survival. Your body will store fat to use it for energy in times when food won’t be available. The only problem is that, in the modern world, food is always available and therefore, we are facing rising rates of obesity.

Why should you lose fat?

A fit blonde girl, posing the camera with her left side, in a grey yoga pants, sports bra and sneakers, jumping verticaly, her arms are slightly behind her bodys, he is elevated from the floor for about 20 centimeters. She is in the outside gym, bar station is visible on from her right. a concrete fence on her left and bloe sky with couple of clouds is visible behind her.

Losing weight is not only about aesthetics. Achieving and maintaining a healthy weight will increase your overall quality of life and keep you away from health risks posed by being overweight.

As Precision Nutrition states, excess body fat can have various dangerous side-effects:

  • Decreased mobility

  • Poorer emotional health and self-esteem

  • Increased risk of organ failure

  • Poorer circulatory health

  • Increased risk of heart disease

  • Increased risk of stress fractures

  • Increased risk of strokes

  • Increased risk of cancers

  • Decreased sexual and reproductive health

Nutrition tips for fat loss

A blond fit girl, camera is looking at her from above, she is wearing pink sports bra and sneakers, as well as black joga pants. In her right hand, she is holding a cellphone. She is standing on a blue running track.

Nutrition for fat loss has been researched for so long, and the data is so extensive that it cannot be fitted in one blog article. However, there are some basic tips that you can always find to be true and useful. These might be a good place to start if you are looking to lose weight.

Calorie deficit

A ripped man, he is sitting in an apartment with white furniture, on a wooden table, torso naked, facing the camera. In his left hand, he is holding mobile phone. With his right hand, is is writting down something in a notebook he has on the table. In front of him, from lef to right are: a white bowl of almonds, a kitchen scale with a bowl of oats on it, and a paper bag packaging of oats.

This is the most important part of fat loss. If you don’t consume fewer calories than you are spending, you won’t be losing fat. This is the ultimate secret of every diet, they just use different tools to make you consume fewer calories than you spend.

For example, in intermittent fasting, you will be skipping meals and therefore eating fewer calories. In keto diet, you will be eating food that is high in calories, but it will make you feel full for a longer period. Therefore you will be consuming fewer calories. If you detox with green smoothies, you will be consuming a small number of calories, and you will be in a calorie deficit.

If you want to lose fat, you need to consume fewer calories than you are spending. Period. 

Cut on processed foods and sugary drinks

Man in red shirt, seen from behind, eating a tomato and lettuce salad.

Processed food is packed with sugar, and sugar is directly associated with obesity. Besides sugar, processed food is often low in nutrients and fiber, and high in unhealthy fats. Simply said, processed food is unhealthy.

On the other hand, sugary drinks are one of the most common sources of excess sugar in a modern diet. Besides soft drinks and sodas, a high amount of sugar and high-fructose corn syrup can be found in seemingly healthy and natural fruit drinks.

Research shows that avoiding sugar, especially sugary drinks, is an excellent way to lose weight. Instead of soft drinks and sodas, drink tea (especially green tea), water or freshly squeezed lemonade.

If you are looking where to start, kicking out processed food and sugary drinks from your diet could be a great first step. You can challenge yourself and try eliminating sugar from your diet for 10 days as a kickstart.

Eat protein, fat and low-carb vegetables

A plate with food on it. On the left, there is a mango and lettuce salat, on the right a slice of brown bread  with mashed avocado and fried egg on the top.

A well-balanced diet is key to fat loss. For best results, tracking your macros and calorie intake is a great choice. However, just taking care of your diet can have a great effect.

Protein might be the most important nutrient when it comes to losing weight. Research shows that high protein consumption increases satiety and thermogenesis. Meaning, it will boost your metabolism, which could lead to a faster weight loss.

Not only that, but there is evidence that increasing protein intake for 25% can reduce cravings by 60% and the desire for late-night snacking by 50%.

If you are wondering which foods are high in protein and low in carbs, check out Madbarz High-Protein, Low-Carb Foods blog.

Don’t be too hard on yourself

Picture divided on half. On the left half, there is a writting: Don't be too hard on yourself'', white letters on a black background. ON the left, there is a face of a man, he is sweaty and obviously bent over after running or difficult exercise.

This is the mistake most people make when trying to lose weight, and it can result in quitting the weightloss journey entirely.

If you set too big goals when it comes to weight loss, you might end up disappointed in yourself, and wondering is it really worth it. Keep in mind that this process takes time, and results may vary from one week to another (sometimes, the scale can even show no change in weight). You will get there, just stay persistent.

Adding a cheat day may be a good idea, just don’t overeat or indulge in too many unhealthy foods on those days. Cheat days will make it easier for you to stay away from the forbidden foods during the rest of the week.

Make it a lifestyle, not a diet

Did you ever went on a diet, lost a great amount of weight, and then gained it back after you were done dieting?

No diet will magically make you never gain weight again. To maintain the weight you have achieved during your diet, you need to maintain the healthy lifestyle choices you have made. 

Stay away from the fast detoxes and 10-day wonder diets, unless you use them as a starting point. Rather than that, find a diet that you can maintain every day, even after you have lost excess fat. Being fit and slim is a lifestyle choice, not a quick-fix.

Fat loss on stomach

A ripped man, torso naked, in a white kitchen. He is holding a wooden chopping board, there are different vegetables sliced on it: tomatoe, paprika and mushrooms. He is putting vegetables from the boadr in the glasss bowl on the table.

Losing fat on the stomach and often discussed topics. However, you should know that spot reduction, or targeting certain body areas for fat loss, is not possible.

Following the right diet and workout plans will, however, lead to an overall fat loss, including fat loss on the stomach area.

You can read more about this topic in Madbarz blog How To Lose Belly Fat.


Nutrition for fat loss is a wide area of research and there are many different diets claiming to be best for fat loss.

However, you should always follow scientifically proven weight loss facts that have been shown correct time after time. If you are unsure where to begin, these are great starting points.

Stay in a calorie deficit, eat healthy, unprocessed food, lower your carb intake, and - for the best results - incorporate exercise in your regime. The results won’t come overnight, but they will come, just stay persistent.

Free workout app

Download now

Madbarz workout app

Workouts in your pocket!