Ep 99: How to Make Fat Loss Feel Easier to Get and Stay Lean with Brandon DaCruz
Aug 25, 2023
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In this episode, Brandon DaCruz, an online nutrition and physique coach, discusses strategies for making fat loss feel easier. Topics include the importance of energy balance, proactive dieting, energy density and food choices, constructing fat loss diets with a whole foods approach, and the significance of tracking in body composition progress. The podcast also emphasizes the role of psychology and physiology in coaching, as well as the complexity of the human body and building relationships for success.
Focus on managing energy balance and nutrition to make fat loss easier.
Increase protein intake to control hunger and reduce calorie intake.
Include sufficient fiber in the diet to manage hunger during fat loss.
Choose less palatable, whole, and unprocessed foods to increase satiety and manage calorie intake effectively.
Deep dives
Managing energy balance and focusing on nutrition in fat loss
The key to making fat loss easier is to focus on managing energy balance and nutrition. Eating less and exercising more is not enough for sustainable fat loss. It is important to prioritize the nutritional aspect of fat loss and focus on creating a calorie deficit through both diet and exercise. This approach helps manage hunger and appetite, which are common challenges during fat loss. Calorie density and food volume play a crucial role in creating a satiating diet. Choosing low calorie density foods, such as fruits, vegetables, and whole grains, provides more fullness per calorie, making fat loss feel easier.
The significance of protein in fat loss
Protein is a highly satiating nutrient and plays a crucial role in fat loss. Increasing protein intake helps control hunger and reduce calorie intake. Research shows that a high protein diet can lead to a spontaneous reduction in calorie intake. Thus, focusing on consuming adequate protein is an essential aspect of making fat loss easier.
The importance of fiber in managing hunger
Including sufficient fiber in the diet is crucial for managing hunger during fat loss. High fiber foods provide a lot of volume while containing fewer calories. They increase fullness and delay gastric emptying, leading to a feeling of satiety for longer periods. Additionally, foods high in fiber are usually nutrient-dense, providing important vitamins, minerals, and antioxidants.
Modifying food choices to manage hunger and palatability
As fat loss progresses and hunger increases, modifying food choices can make a significant difference. Choosing less palatable, whole, and unprocessed foods provides more satiety per calorie and helps manage calorie intake effectively. Processed and hyperpalatable foods tend to drive passive overconsumption, making it harder to stick to the diet. By prioritizing simple, satiating, and minimally processed foods, fat loss becomes more manageable and adherence improves.
Effect of Whole Foods vs. Processed Foods on Body Composition
A study by Dr. Kevin Hall compared diets containing minimally processed whole foods with diets containing ultra-processed foods. When meals matched for calories and macronutrients were provided and participants ate to fullness, they consumed on average 500 more calories per day on the ultra-processed diet. This led to overconsumption and weight gain. In contrast, on the whole foods diet, participants naturally ate 500 fewer calories per day and lost body fat without intentionally trying. The study also found that although participants reported the same level of satiety on both diets, it took 500 more calories to reach fullness on the ultra-processed diet, highlighting its lower satiety compared to whole foods.
Importance of Being Intentional in Fat Loss Dieting
When approaching fat loss dieting, it is crucial to be informed and intentional about food choices. Dieting should not be seen as a moral choice, but rather an alignment with physiological goals. The focus should be on building sustainable habits and maintaining a healthy body composition. It is important to shift mindset from a rigid, restraint approach to a spectrum of choices, understanding that certain foods provide higher satiety and contribute to overall health. By being intentional and informed, individuals can achieve their fat loss goals and improve body image, confidence, and metabolic health.
The Principles of Tracking for Optimal Body Composition
Tracking certain key areas is essential for managing and manipulating body composition effectively. These areas include food intake, body weight, step count, and sleep or stress levels. Tracking food intake allows individuals to be aware of their calorie and macronutrient consumption and make better food choices aligned with their goals. Daily weighing helps track progress and identify trends. Monitoring step count helps offset reductions in movement and maintain energy expenditure during a deficit. Tracking sleep and stress levels provides a deeper understanding of their impact on body composition. By being mindful of these factors, individuals can make adjustments to optimize their fat loss or maintenance journey.
Today I have the pleasure of talking to Brandon DaCruz for his second appearance on the show. Brandon is an online nutrition and physique coach, educator, internationally published fitness model, and National Level NPC competitor. He uses an evidence-based approach to help his clients achieve their goals sustainably.
On episode 58, we talked about energy flux and the high energy flux lifestyle, which is a way of eating more, burning more fat, and building more muscle. If you haven't listened to that episode yet, I highly recommend you check it out. It's full of practical strategies to improve your health and body composition.
We're going to talk about how to make fat loss feel easier to get and stay lean. We all know that losing fat can be challenging, so we're going to discuss some strategies and scenarios that can help you overcome the obstacles and make dieting more manageable and sustainable.
[4:33] Personal struggles with fat loss and fitness modeling [15:01] The importance of energy balance in fat loss [20:02] Proactive dieting vs reactive training [27:20] Energy density and comparing food sources [31:34] The importance of food choices and satiety [39:20] Constructing fat loss diets with whole foods first approach [46:47] The importance of viewing food choices holistically [52:53] Setting clients up for success in fat loss [58:10] The importance of tracking in body composition progress, and improving awareness and relationship with food [1:05:30] Self-monitoring techniques and weight maintenance thresholds [1:09:35] Energy intake, expenditure, and movement [1:15:15] What Brandon is up to now and where to learn more [1:17:10] Outro
