Nutrition is simple. Research even proves it. Let me show you how, just by taking a look at a few simple studies that destroy classic “nutrition myths” and prove eating whole, natural food is a simple way to lose fat.The first myth to bust with scientific research is that “fruit makes you fat”.
This is such a joke, but I continue to hear it all of the time. What does the research say?
In a study from the American Journal of Clinical Nutrition (85: 1465-1477, 2007) researchers put subjects into one of two low-fat diet groups. The only difference was that one group ate more fruits and vegetables. At the end of the 1-year study, the subjects who ate more fruits and vegetables lost more weight than the other group.
Moreover, the fruit-and-vegetable eaters reported being less hungry but were also able to eat more food (that is, they were able to eat a lot of low-calorie fruits and vegetables that kept them full all of the time).
Bottom line, fruit doesn’t make you fat. In fact, it helps you lose weight, as does eating more vegetables. That’s why fruits and vegetables are 2 of the 3 components of the Simple Nutrition Fat Loss Diet Foundation.
The other component of the Fat Loss Diet Foundation is raw nuts.
Now most people believe that eating nuts will make you fat, but research shows otherwise. According to a review study published in the Journal of Nutrition (138:1741S-1745S, 2008), nuts are associated with a lower body mass index. In addition, when subjects add nuts to their diet, it did NOT cause weight gain.
The researchers believe that nuts help fill you up (thanks to the fiber) and it’s possible that not all of the calories from nuts are absorbed into your body.
And finally, some research even found that it was easier for people to stick to a diet when nuts were in their meal plan.
Recent research has also shown that subjects lost more fat mass and had a greater reduction in their systolic blood pressure when they substituted almonds for complex carbohydrates in their diet.
(Reference: Wien, M., et al. Almonds vs complex carbohydrates in a weight reduction program. Int. J. Obes. 27: 1365-1372, 2003.)
So despite the common belief that nuts will make you fat, there is no research to back that up.
In fact, nuts will help you stay satisfied and will give you fiber, healthy fats, and even some protein. And that’s why nuts are the third component of the Simple Nutrition Fat Loss Diet Foundation.
Once you’ve laid the foundation by basing your diet and meal plan on raw fruits, vegetables, and nuts, you can then begin to add whole grains, meat, milk, and even supplements, etc.
There is no “one best way” to eat. If you want to be a vegetarian, that’s fine. You can be lean and strong and sexy without eating meat. If you want to have meat every night for dinner, you can also lose belly fat with that type of diet too, however you must make sure that the meat is high quality, and you should understand that there may be negative health consequences to a diet high in processed red meat.
But with the Simple Nutrition approach, you’ll lose fat by eating healthy, high-fiber and low-sugar whole foods such as vegetables (broccoli, peppers, and greens), fruit (oranges, apples, strawberries, & blueberries), nuts (almonds, cashews, and walnuts), and whole grains (oatmeal and multi-grain bread). And you can also enjoy ample portions beef, chicken, & fish.
Plus, you get your cheat meals to look forward to and have them work their magic :)
Fat loss nutrition really is that simple. Enjoy!
About the Author Craig Ballantyne:
Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit