Men's Nutrition

5 Key Food Habits For Weight Loss

5 Key Food Habits For Weight Loss

All guys want the quick fix to shreddsville. We all want to lose the stubborn belly fat yesterday and have six – pack abs today. Unfortunately, that isn’t going to happen. There’s no overnight pill that I know about and I’m not trying to get you to buy any of my “special supplements” because it’s all bullshit. The 5 key habits to weight loss is what you should be focusing on instead

Today I want to be as upfront with you as possible. In order for you to lose stubborn belly fat, it’s going to take effort and hard work. You’re going to have to say no to some of your favourite foods sometimes, but that doesn’t mean that you can’t ever have them either. It’s all about having a balance of the 80/20 approach I always talk about.  The 80% is what I want to cover today. I want to share with you the 5 key food habits for weight loss.

5 colours of vegetables a day

The first step in these 5 key habits is the most important, and that is eating your damn vegetables. This doesn’t just mean eating just broccoli every day. There are a wide variety of vegetables out there and you need to change it up.

Picking 5 different types of vegetables a day with different colours are going to help you get the vitamins and minerals you need for a long healthy life and in order for certain functions in your body to happen. If you want better-looking skin, better digestion, more energy and every other benefit that you’ve heard of when it comes to health, then you need to be getting 5 servings of different coloured vegetables a day. Here’s an example as to how you can do that:

Breakfast – Eggs and spinach with red capsicum

Lunch – Cauliflower, broccoli & carrots with some sort of protein

Dinner – Mashed purple Sweet potato and some pumpkin with a lean serving of protein.

Another great way to get more vegetables in is to do what I do and make a veggie smoothie in the morning with 5 different colours and then add a scoop of protein to make it taste nice.

The opportunities to get your vegetables in are endless, you just need to make sure that you consume 5 different colours a day.

Good Quality Protein

Protein is essential for building lean muscle and also helping preserve muscle when you’re losing weight. It also helps keeps you fuller for longer periods of the day and can help you avoid overeating.

Most guys think they’re getting enough protein but they aren’t or they’re not getting it from the best sources. The best source of protein to consume is from animals. Specifically, grass fed meat and fatty types of fish so that you’re able to also get the healthy omega 3’s that come along with it.

Animal protein is always going to be your best option because it’s got the full amount of amino acids (building blocks) that your body needs for muscle growth and repair.

Here are sources of protein –

  • Salmon
  • Mackerel
  • Grass Fed Beef
  • Free Range Chicken
  • Sardines
  • Tuna
  • Turkey
  • Pork
  • Kangaroo
  • Herring
  • Eggs
  • Milk
  • Greek Yoghurt
  • Prawns
  • Oysters
  • Lamb
  • Goat

That’s plenty of choices to get you started. Each meal you want to have two palm-sized servings of a protein source.

Nuts and Seeds

Nuts and seeds are full of nutrients and are great for your digestive system.  Nuts are also full of healthy fats which are essential for your body. When you’re getting enough healthy fats that also means that your testosterone is going to be high and that’s going to allow you to build more lean muscle. You must be careful with consuming nuts and seeds though, as eating too many can cause you to be in a calorie surplus which means you won’t lose fat.

Most guys just think of nuts for healthy fats but seeds are also very beneficial. Always try and get a wide combination of different nuts and seeds and don’t just stick to almonds.

Here are some ideas for you

  • Macadamia
  • Brazil 
  • sunflower
  • pistachios
  • walnuts
  • hemp
  • pumpkin seeds
  • pecan
  • cashews
  • almonds
  • coconut
  • avocado
  • chia
  • flax seeds

I love just buying a whole bunch of different nuts each week and mixing them together.

Unrefined whole carbs

When consuming carbohydrate sources you want them to be full of fiber and also nutrients. That means avoiding most processed carbs like – rice, bread, corn, tortillas, and refine processed crap. Instead, you want to focus on good quality sources of carbs that contain a lot of vitamins and minerals and also fiber because these foods aid in the role of digestion, feeling fuller and helping feed your healthy gut bacteria.

Here are my favourite go to carbs

  • sweet potato (any kind)
  • normal potato (any kind)
  • carrots
  • pumpkin
  • legumes (beans and lentils)
  • wholemeal bread or spelt bread
  • oats
  • quinoa

All of these types of carbs are low glycemic which means they aren’t going to skyrocket your blood sugar and you’re also not going to get a massive crash after consuming them

Fermentable Foods

There is a lot of research coming out about how gut bacteria can play a big part in weight loss, energy, mood and even your personality. In order to make sure your gut is functioning right and you’ve got the right bacteria in your stomach it is very important to start eating more fermented foods that are rich in probiotics. Every day you should have a rich probiotic food that will help aid in feeding the good bacteria.

Here are some fermentable foods to get you started:

  • Kombucha
  • Sauerkrout
  • Kefir
  • Kimchee
  • Miso
  • Greek Yoghurt
  • Pickles
  • Tempeh
  • Nato

As for me, I love greek yogurt, so I make that a key food that I consume every day. I have also started brewing my own kombucha which is easy to do and tastes amazing!

5 Key food Habits For Weight Loss

If you follow these 5 key food habits for weight loss, you’re going to be on the fastest track possible to achieving the results you’re after. You’re going to feel fuller for longer which will help avoid the cravings and overconsuming of foods, you’re going to get the essential vitamins and minerals you need, you’re going to have better digestion, increase your testosterone and build more lean muscle.

These tips aren’t sexy but I’m not here to sell you sexy, I’m here to get you the results you want in the fastest time possible.

Do you want to achieve your results faster than ever?

If you’re struggling to reach your goals and you just can’t seem to make progress, then I’m going to help you out!

To learn more about how I can help you make sure to click here:

Tyson Brown

Author Tyson Brown

Coffee Lover, Online Coach, Superhero movie buff and Intermittent Fasting Expert. Tyson Will help you build a lean body like the almighty Thor and get rid of that stubborn belly fat for good!

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