A quick tip to lose some weight: eat fat.

 

coconut oil

A tablespoon of coconut oil in your morning coffee. Be it espresso or filtered, it will be good just the same.

If coffee is not your thing, there is not need to start. Have it in your favorite tea instead. I have tried with Earl Grey and it tastes great!

That should be your breakfast, nothing else.

Eating only fat when you wake up will maintain your body in a ketotic state during the morning. During ketosis, fat reserves in your body are readily released and consumed. You will have more energy and mental focus than if you have had a large, carb-loaded breakfast. Also, the ingested fat will avoid cravings and keep your hunger at bay until lunch hour.

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That is pretty much it; an easy change in your routine that takes little willpower.

Such habit will reduce your daily caloric intake, which will slowly translate into fewer pounds in you as weeks go by.

Start with only this subtle adjustment in your daily diet; keep everything else as usual. It improves compliance and helps you achieve more sustainable results. Drastic deviations of your routine don’t last.

Evidence:

– Coconut oil reduces your waist circumference and improves your lipid profile (higher HDL, lower LDL cholesterol).

Assunção ML et al. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601.

– The added saturated fat to your diet is NOT associated with an increase in heart disease.

Kumar PD. The role of coconut and coconut oil in coronary heart disease in Kerala, south India. Trop Doct. 1997 Oct;27(4):215-7.

Here a few other tips for weight management:

  • If your routine allows, have you first meal of the day after exercising.

  • Avoid snacks

  • Exercise needs to be done on an empty stomach. Eat nothing for at least 2h before your exercise.

  • Even though a little bit of carbs (50g) is recommended right after you exercise (20-min window), wait at least an hour until you have a real meal. You need the blood redirected from your muscles back to your intestinal track to digest it properly. This should be your most substantial meal of the day by the way.