Skinny Diet: Secrets To A Slimmer You

Being skinny-fat is when you have a normal weight but a high body fat percentage. This is often caused by a lack of muscle mass, low protein intake, lack of strength training, improper caloric deficit diet, excess stress, and not enough sleep. To combat this, it is recommended to do more strength training and eat more protein-rich foods. It is also important to cut down on sugar and refined carbs, and fill up on fruit, vegetables, and fiber.

Eat mindfully

Eating mindfully is a practice that can help with weight loss. It involves paying attention to how and where you eat food. This practice can enable people to enjoy the food they eat and may help to promote weight loss.

• Sit down to eat: Preferably at a table, pay attention to the food and enjoy the experience.
• Avoid distractions: Do not turn on the TV, or a laptop or phone.
• Eat slowly: Take time to chew and savour the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
• Make considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.
• Focus on each bite: What are the tastes? What is the texture like? Is it hot or cold?
• Chew your food thoroughly: Try putting your fork down in between bites and chewing 20–30 times per bite.
• Stop eating when you're satisfied: Stop eating when you're satisfied, not full. Do not eat large portions regularly or eat until you are full; instead, listen to what your body is telling you about the appropriate amount of food to eat.
• Recognise when you are satisfied: Signs of being satisfied include a lack of hunger, a feeling that you will not get hungry again for 3–4 hours, or a disinterest in your food. You may feel a slight presence of food in your stomach.

Eat more protein

Eating more protein is an important part of a healthy diet and can help with weight loss. Protein helps to regulate appetite hormones, making you feel fuller for longer. It also helps to build and repair muscles, which is especially important if you are doing strength training as part of your exercise regime.

Protein-rich foods include lean meats, fish, poultry, eggs, and low-fat dairy. Vegetarian sources of protein include soy, nuts, seeds, legumes, and whole grains.

The recommended daily intake of protein is 0.7–1 gram per pound of body weight. For example, if you weigh 150 pounds, you should be consuming around 105–150 grams of protein per day.

It is important to note that eating more protein alone will not lead to weight loss. It should be combined with other healthy eating habits and regular exercise for the best results.

• Include protein in every meal. Try to get at least 30 grams of protein per meal.
• Choose lean protein sources, such as chicken breast, fish, turkey, and low-fat dairy.
• If you are vegetarian or vegan, make sure to include a variety of plant-based protein sources in your diet, such as tofu, tempeh, beans, and quinoa.
• Use protein supplements such as whey or plant-based protein powder if you struggle to get enough protein from your diet alone.
• Time your protein intake close to your workouts to help with muscle growth and repair.

Eat more fibre

Fibre is a type of carb found in plant-based foods. While most carbs break down into sugar, fibre stays intact as it passes through your digestive system. This means that eating fibre can help you feel fuller for longer, and it also slows the time it takes for digestible carbs to be absorbed into your bloodstream, helping to regulate your blood sugar levels.

The recommended daily fibre intake is 30g, but most adults are only eating an average of about 20g per day. Here are some tips to help you eat more fibre as part of a skinny diet plan:

• Eat whole-food carb sources such as fruits, starchy vegetables, legumes, and whole grains.
• Include veggies in meals and eat them first. Non-starchy vegetables are particularly low in calories and high in nutrients, including fibre.
• Choose whole grains over refined grains. Whole grains are minimally processed and have more fibre than refined grains.
• Eat whole fruits and vegetables, not juice. Juices have been stripped of their fibre, leaving only a concentration of carbs and sugar.
• Include plenty of legumes in your diet, such as beans, dried peas, and lentils. They are rich in fibre, as well as protein, carbs, vitamins, and minerals.
• Leave the peel or skin on fruits and vegetables, such as apples, cucumbers, and sweet potatoes, as this is a good source of insoluble fibre.
• Read labels and choose foods with lots of fibre. Look for functional fibres like inulin and polydextrose, and choose foods with over 2.5 grams of fibre per serving.
• Eat high-fibre foods at every meal. Spread your fibre intake throughout the day and focus on eating high-fibre foods for breakfast, lunch, dinner, and snacks.

Eat less sugar and refined carbs

Eating less sugar and refined carbs is a great way to improve your health, mood, and waistline. Simple or refined carbohydrates are stripped of all bran, fibre, and nutrients, and include foods such as white bread, pasta, pastries, and sugary treats. These foods cause unhealthy spikes in blood sugar levels and can lead to fluctuations in mood and energy, as well as a build-up of fat, especially around the waistline.

• Curb your intake of sugar-sweetened drinks: One can of non-diet cola contains 35 grams of carbs, mostly from sugar. Regular consumption of these drinks has been linked to the onset of type 2 diabetes. Opt for flavoured seltzers or water instead.
• Cut back on refined grain bread: White bread is considered a refined grain, which has been stripped of fibre and nutrients. This causes the sugar and carbs to be processed quickly in the body, leading to blood sugar spikes. Choose whole grain bread instead, or lessen your daily intake of bread.
• Be mindful of fruit juice: Fruit juice is high in fructose, a form of fruit sugar, and is very similar to sugar-sweetened beverages in terms of sugar and carb content. Choose a piece of whole fruit instead, as it contains fibre which may help ease blood sugar spikes.
• Choose lower-carb snacks: Snack foods like chips, pretzels, and crackers are usually low in protein and fibre, leading to overeating. Opt for snacks that are lower in carbs and higher in protein and healthy fats, such as nuts, cheese, and eggs.
• Start your day with a lower-carb breakfast: Breakfast foods can contain hidden amounts of carbs and sugar. For example, a cup of store-bought granola can have around 68 grams of carbs. Choose lower-carb breakfast options such as eggs, low-sugar yogurt, crustless quiche, or a breakfast skillet with vegetables and potatoes.
• Use sugar alternatives: Sweetening your coffee or tea with sugar can add excess carbs. Try sugar alternatives like stevia, erythritol, or xylitol, which are low in sugar or completely sugar-free.
• Consider the carb content of restaurant meals: When eating out, be mindful that your meal likely includes a starch side like potatoes, rice, or bread, which can add 30 or more grams of carbs. Consider ordering a side salad or extra vegetables to increase your fibre intake and help you feel fuller quicker.
• Substitute alternative flours for white flour: White flour is often used in baked goods and fried foods, but it is considered a refined grain with minimal nutrients and fibre. Try swapping it out for whole grain flour, coconut flour, or almond flour, which tend to be lower in carbs.
• Emphasise non-starchy vegetables: Focus on non-starchy vegetables like artichokes, asparagus, broccoli, carrots, mushrooms, and tomatoes. These are valuable sources of nutrients and fibre while being lower in carbs.
• Focus on high-protein foods: Protein helps increase satiety, making you feel fuller for longer. It also has a higher thermic value than carbs, meaning your body requires more calories to digest it. Emphasise high-protein foods in your meals to help curb cravings and boost your metabolic rate.
• Supplement with healthier fats: When lowering your carb intake, you may find yourself eating more fat. Focus on healthier fats like fatty fish, nuts, seeds, olive oil, and dairy.
• Pay attention to food labels: Food labels provide valuable information about the carb content of packaged foods. Check the serving size and the amount of sugar and carbs per serving.
• Count carbs with a nutrition tracker: Using a nutrition tracking app or online program can help you monitor and fine-tune your carb intake.

Remember, you don't have to completely eliminate refined carbs and sugar from your diet. Making small changes and choosing complex, unrefined carbs instead can have a positive impact on your health and weight loss journey.

Exercise more

Exercise is a key component of any healthy weight loss plan. While it's important to note that weight loss is not a linear process and results may vary, here are some tips to help increase your physical activity and exercise regimen:

• Increase your NEAT (Non-Exercise Activity Thermogenesis): Incorporate more physical activity into your daily routine, such as walking instead of taking the elevator or mowing the lawn. These small movements throughout the day can contribute to a more active lifestyle.
• Cardio and Resistance Training: Aim for about two to three 20-minute cardio exercises per week. Dancing, jogging, martial arts, and yoga are some examples. Additionally, include strength training 3-4 times a week to build muscle and eliminate fat. Deadlifts, chest presses, and squats are some effective exercises to try.
• Core Strengthening: While these exercises won't burn fat on their own, they can help tone your stomach as you lose weight. Planks, crunches, and squats are great options for targeting your core and abdominal muscles.
• Consistency is Key: Aim for at least three workout sessions per week, and make sure to include compound exercises such as squats, bench presses, deadlifts, and rows. You can also incorporate bodyweight exercises, dumbbells, barbells, or exercise machines into your routine.
• Moderate Intensity Cardio: If you're just starting out, begin with moderate-intensity cardio exercises such as a 20-30 minute walk a few times a week. As you build stamina, you can increase the intensity or duration.
• Create a Routine: Develop a consistent exercise routine that you can stick to. Start with a premade workout program or create your own routine that includes a mix of compound exercises and isolation exercises.
• Rest and Recovery: Allow for adequate rest and recovery between sets and workouts. This will help your body repair and rebuild muscles. Generally, 2-3 minutes of rest between sets is recommended.
• Progressive Overload: Continuously challenge your body by gradually increasing the weight, number of reps, or sets in your workouts. This will help stimulate muscle growth and prevent plateaus.
• Sleep and Stress Management: Prioritize getting 7-9 hours of quality sleep each night. Additionally, manage stress levels through meditation, deep breathing, or light cardio like walking. Both sleep and stress management are important components of a healthy lifestyle and can impact your weight loss journey.

Frequently asked questions