There are tons of tricks and tips on losing weight fast. But some of these tips and shortcuts lead to hunger, dissatisfaction, sickness and at worst, will gain you even more weight.

Here are 5 nutrition tips to help you shed body fat without damaging your gut, metabolic system, and overall health.

1. CHOOSE SINGLE, WHOLE INGREDIENT FOOD

Let’s start with the quality of food you eat.

10,000 years ago humans ate the most quality food. They were healthier, leaner, stronger, and fitter than we can ever be.

They were eating single, whole ingredient food a.k.a. ‘real food’. This can be the most important thing you can do to maintain good health and high quality life.

Real food is mostly unprocessed, free of chemical additives and rich in nutrients. It has soluble fiber that reduces your appetite, and polyphenols which help in fat loss.

2. DON’T AVOID FAT

Fat helps you lose body fat.

For years, we’ve been advised to avoid saturated fats, polyunsaturated fatty acids (PUFAs), and natural trans fat as much as possible. They say these fats are harmful to our heart health and make us fat.

Several studies debunked these rumors and found the amazing benefits of fat eating. These are:

• Reducing belly fat

• Increasing HDL cholesterol

• Lowering blood pressure

• Lowering the risk for heart disease [*][*]

• Reducing insulin resistance

• Possible stroke treatment

• Autoimmune disorders and other inflammatory diseases [*]

Moreover, fat is our body’s default backup energy source. Once we run out of glucose (carbs), we burn fat. This means more fat loss for you.

(Take note I did not mention other types of fat such as the unhealthy processed trans fats. These fats increase the risk of heart disease and cancer, reduce HDL cholesterol while increasing LDL cholesterol, pro-inflammatory, and bad for the health of your gut.)

3. DRINK WATER

Drinking water can make you lose 44% more weight.

Nope, we’re not talking about water fasting. We’re talking about real time and effortless weight loss through drinking water in addition to a healthy diet.

Drinking water boosts metabolism by 24-30% over a period of 1-1.5 hours.

Your body also burns more calories for an extra hour without shedding a sweat if you drink 500ml of water thirty minutes before meals. It also reduces your appetite. This decreases calorie intake, leading to more weight loss.

4. EAT MORE PROTEIN

Eating more protein is the simplest, easiest, and most delicious way to lose body fat.

Protein is the nutrient king if you want weight loss. It increases metabolism, reduces appetite, and controls several hormones that manage your weight. A slab of steak satisfies you like a big bowl of salad can’t.

Protein also burns calories even when you’re asleep!

Code5 Fitness Tip: Make sure you match your protein intake with an intense workout. The unburned excess protein converts into glucose for energy. This process is called gluconeogenesis. If not used, this glucose gets stored as fat, too.

High intensity interval training or HIIT is the best exercise for burning any excess protein.  It outperforms traditional cardio in terms of fat loss.

5. LIMIT ADDED SUGAR

Let’s end the list with another criterium for your food quality.

Sugar makes you fat. It’s the lead component of obesity. If you really want to shed fat, avoid sugar, especially the refined, processed, and added sugar in food and drinks.

It is also the worst ingredient in the modern diet. It is highly associated with type 2 diabetes, heart disease and others. And if even you aren’t obese, it raises your risk of dying due to heart disease.

HERE’S ANOTHER TIP: READ LABELS.

Labels are deceitful, don’t let them trick you.

“No added sugar” doesn’t mean zero sugar. With almost certainty, sugar hides in your purchase. It covers itself in 52 aliases.

Protein also burns calories even when you’re asleep!

Protein is the nutrient king of weight loss.

Remember, real foods are perishable. Real and great food have less (mostly one) ingredients. If the label has so many ingredients, they’re preservatives, carb fillers and sugars that do you no good.

Be keen-eyed and resourceful when adding groceries in your cart.

START LOSING WEIGHT WITH CODE5

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We broaden your knowledge about the good and bad lifestyle habits, motivate you to keep persevering and provide you a support group to lean on as you do your transformation.

Remember, you are what you eat. Consider our nutrition tips to get you closer to a healthier and leaner body. If you want to learn more on how you can lose and manage your weight, contact us here.

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