The 3 Rules of Lean Eating

Embrace Fat

You won't store it if you aren't eating too many total kilojoules. For example, research shows that diets containing more than 50 percent fat are just as effective for weight loss as those that are low in fat. Fat is filling and it adds flavor to your meals, so it helps you avoid feeling deprived. So go ahead: enjoy the fat in meat, dairy, avocados, olive oil and nuts. As rule of thumb: eat a gram of fat for every kilogram of your desired body weight.

Cook your own Meals

Think of it this way: as your number of home-cooked meals increases, your fast-food-outlet visits decrease. What's more, scientists at the United States Department of Agriculture (USDA) recently found that men on average eat 2 000 more kilojoules on days they eat fast foods compared to days they don't. Not sure where to start? You'll find that cooking for yourself is your gateway to delicious meals made with healthy, fresh ingredients.

Eliminate Added Sugars

This is the simplest way to clean up any diet. According to a USDA survey, the average American eats about 20 teaspoons of added sugar daily, or 1 300 empty kilojoules. Think you're any different to the average American? You're not if you drink fizzy cooldrinks or fruit drinks and eat baked goods, breakfast cereals or chocolate, which were listed in the survey as the source of 82 percent of that added sugar. What's not on the list? Meat, vegetables, fruit and eggs, along with unsweetened wholegrain and dairy products. Eat accordingly.