3 Diet Swaps for Faster Fat Loss
This program outlines three key diet swaps, based on scientific evidence, to accelerate fat loss by optimizing calorie intake and expenditure, focusing on food types, meal timing, and satiating foods.
Program Modules
Understanding the Calorie Balance
Reiterate the importance of calorie deficit for weight loss and introduce the concept of influencing calorie expenditure and intake through food choices.
Daily Calorie Assessment
DailyDaily routine to assess current calorie intake and macronutrient ratios.
Swap 1: Minimally Processed Foods
Focus on replacing processed foods with minimally processed alternatives to increase nutrient intake, satiety, and the thermic effect of food. Leveraging the availability heuristic - minimally processed foods are easier to assess nutritional value.
Processed Food Replacement Routine
WeeklyWeekly review to identify and replace processed foods with minimally processed alternatives. Focuses on potential gains: increase satiety and nutrient intake.
Swap 2: Front-Load Calories
Shift more calorie intake to earlier in the day (breakfast and lunch) to reduce cravings, increase energy levels, and potentially improve weight loss. Connects to willpower depletion - Front-loading lessens evening cravings when willpower is low.
Meal Timing Adjustment Routine
WeeklyWeekly routine to adjust meal timings to allocate more calories to breakfast and lunch.Focuses on potential gains: increased energy and reduced cravings.
Swap 3: Highly Satiating Foods
Incorporate highly satiating foods into your diet to suppress appetite, minimize snacking, and better adhere to your calorie deficit. Relates to hyperbolic discounting - satiating foods provide immediate gratification reducing the allure of later, less healthy choices.
Satiating Food Incorporation Routine
WeeklyWeekly review to identify and incorporate more satiating foods. Focuses on potential gains: reduced snacking and improved adherence to calorie deficit.
Putting It All Together: Sample Meal Plan
A sample meal plan incorporating all three swaps is presented as a guide. Emphasize the importance of customizing the meal plan to individual calorie needs and preferences.
Meal Plan Creation Routine
WeeklyWeekly routine to develop a personalized meal plan based on the three swaps, focusing on individual preferences and calorie needs. It incorporates loss aversion - framing swaps in terms of what user is gaining.
What You'll Accomplish
- Understand the fundamental role of calorie deficit in fat loss.
- Identify minimally processed food alternatives to commonly consumed processed foods.
- Explain the benefits of front-loading calorie intake earlier in the day.
- Recognize highly satiating foods and their impact on appetite suppression.
- Develop a personalized meal plan incorporating the three diet swaps.
- Apply scientific principles to optimize fat loss through dietary choices.
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