The Top 10 Nutrition Tips For Fat Loss

The Top 10 Nutrition Tips For Fat Loss

With the right know-how, you can still enjoy an evening out and keep on track!

Akash Vaghela Akash Vaghela · 06 Sep 2017

Nutrition Beginner
9 Mins

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There are many different factors that can facilitate fat loss. Some techniques are more effective than others, and others might surprise you – it’s not all counting calories.

With the right know-how, you can still enjoy an evening out and keep on track with your transformation.

Here are our top 10 nutrition tips to improve your success when it comes to the fat loss aspect of your journey.

1. Don’t Lose Sight of The Big Picture: Calories

Calorie control is the foundation of fat loss and knowing how to manage calories effectively and efficiently is vital to your success.

You can have the most perfect macro-nutrient ratios in place, but if they tip you into a surplus of calories, you won’t lose body fat.

Essentially, the lesson here is to not run before you can walk. Nail down the essentials first and foremost before refining the small stuff.

2. Get Your Protein Intake ‘Just Right’

If there was one thing Goldilocks got right was finding the perfect balance, and even though we are talking about protein and not porridge, the lesson is nevertheless the same.

Too little protein and we risk tissue loss, increased hunger, and decreased recovery from the gym etc.

Too much protein and we produce excessive urine and coupled with having less calories allotted to carbohydrates and fat, this can lead to decreased hormonal output and/or performance in the gym.

Get protein intake just right and we keep hunger at bay, recover better from the gym, we stimulate Muscle Protein Synthesis (MPS), and we burn some additional calories due to the Thermic Effect of Food (TEF).

So what is just right? We’d recommend anywhere between 0.8-1.2g/lb of bodyweight.

3. Don’t Be Afraid of Carbohydrates

If you’ve read our ‘setting up a fat loss diet’ series, you’ll know that there are certainly benefits to including carbohydrates within your diet. Metabolic function, improved mood/sleep and increased performance in the gym being the top three reasons.

Within the process phase of the RNT transformation journey, shedding body fat but retaining as much lean muscle tissue as possible requires peak training performance. During this phase, you need to ensure that your strength and energy levels are as high as possible. And, you guessed it, this requires carbohydrates.

While there’s no set number of carbohydrates to have within a diet, we’d suggest at the minimum you aim to get at least 30-50g in pre-workout. (Though, this is completely dependent on when you train, what your total carbohydrate ‘allowance’ is, and what stage of a diet you’re in – this is a blanket prescription, not individual!)

4. Don’t Fear Fat

Similar to our previous point, fats have been demonised in the past, but they aren’t as bad as you think.

Without a base level of dietary fat, the synthesis of sex hormones will likely be impaired. If this happens, there will be knock-on effects in terms of mental well-being, libido, skin, hair and nail health etc.

This will certainly affect you if your aim is to build muscle as testosterone is the main hormone required to increase muscle growth.

We’d recommend around 0.4g/lb of bodyweight here.

5. Fibre is Your Friend


While fibre might not directly play a role in burning fat, it is a very much overlooked aspect when setting up a diet.

Fibre helps keep us satiated. In fact, just supplementing with 2g of psyllium husk (a soluble fibre) in between meals has been shown to reduce hunger/cravings quite significantly.

Fibre also helps to control our blood sugars. It does this by slowing down the rate that carbohydrates reach the bloodstream. This keeps energy levels more consistent, resulting in less sudden cravings for sugary foods.

6. Nutrient Timing

Whilst total energy balance (calories in Vs calories out) will always trump nutrient timing in terms of fat loss, it still can play a beneficial role.

For example:
  • Placing carbohydrates before bed may help you sleep. If you sleep better, you’ll recover better, have more energy and potentially have better appetite regulation.
  • Placing carbohydrates before you train may help you train harder and you’re less likely to feel fatigued halfway through your session.
  • Placing carbohydrates after you train will allow your body to dispose of the glucose by shuttling it into the muscle cell much more efficiently.
In terms of protein and fat, spreading these somewhat evenly throughout the day makes the most sense. But strategically placing carbohydrates can yield benefit here and there.

The effects may be small but will give you a slight advantage.

7. Stop Snacking

Planned snacks are fine as they are accounted for. What we mean here is the impulsive raiding of the fridge and cupboards.

Regardless as to whether it’s the odd sweet or two, the one chocolate bar over the weekend ‘because you’ve worked hard all week’, or the occasional bite while preparing meals, all those instances of ‘it’s just one bite’ add up!

For us to lose 1lb of fat per week, we need to be in a total weekly deficit of around 3500 calories, or 500 calories per day.

If you had just two mars bar equivalents across the week, that’s around 500 calories – and that’s just wiped out one day’s worth of fat loss.

If these snacks are accounted for and factored into your diet, that’s absolutely fine. But if these ‘one off’ treats keep adding up, so do the calories and your efforts are in vein.

Keep on track – don’t snack!

8. Remember, Supplements Are… Supplements

While there are many supplements that we would highly recommend to certain clients to complement their transformation goals, they are not food replacements.

The definition of the word ‘supplement’ is ‘a thing added to something else in order to complete or enhance it.’

Supplements are not substitutes. This is a common mistake that many people make and replace foods with additional supplement pills or fluorescent coloured drinks.

Quality diet, training and transformation protocols are essentials, supplements are simply enhancements.

9. Consistency Is King

The secret to progress is consistency.

The most common pitfall we encounter is those that work hard Monday-Friday, and then completely fall off over the weekend. Whether it’s missing cardio sessions or binge eating, inconsistency unravels progress.

That’s not to say you must live like a robot. The key is to plan ahead. If you want to go out for a meal, take this into consideration and look ahead at the menu, work out what the calorie burden will be, and create a ‘buffer’ of calories during the day by eating lighter.

It’s not rocket science, it’s basic preparation.

10. Create Accountability

When nobody knows your goals/intentions, it’s easy let the ball drop. You are not disappointing anyone if you have no one to ‘own up’ to or pull you up on it.

Creating accountability is a powerful tool to keep you on the straight and narrow.

If you think of it like a workplace, you are held accountable to your line-manager, and it is their duty to ensure you stay focused and achieve your goals. Without this sense of structure, most workers would slack off and performance would decrease.

The same can be said for the transformation process.

Whilst on the RNT transformation journey, you are held accountable to your coach through weekly check ins who closely monitor your progress and keep you on track.

You can likewise create accountability around you by telling others about your transformation journey, such as family and friends. You never know when in social situations they just might be your conscience pulling you back from the temptation of ordering a dessert or having another drink.

The power of accountability is surprisingly strong, which is why it is almost always referenced within our client testimonials on our transformations page.

While there are many more elements that facilitate fat loss, these are our top 10 tips and, if you can master these, you should be well on par to achieve your long-term transformation goals.
Akash VaghelaAkash Vaghela

Akash Vaghela has spent 10+ years transforming bodies and lives around the world, and in May 2017, founded RNT Fitness to serve this purpose. His vision is to see a world transformed, where ambitious high performers experience the power of the physical as the vehicle to unlock their real potential. He’s the author of the Amazon best-selling book Transform Your Body Transform Your Life, which explains his unique and proven five-phase methodology, is host of the RNT Fitness Radio podcast, has been featured in the likes of Men’s Health and BBC, whilst regularly speaking across the world on all things transformation.

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