00:01:12 Importance of basic fundamental nutritional principles
00:04:17 Lose your belly fat before starting to exercise
00:06:07 Why eating good fats is important
00:08:05 Control your portion sizes
00:09:51 What is a carbohydrate
00:11:41 How important is protein for our muscles
00:13:35 Five key tips for losing belly fat
Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym, here is your host Darren Kirby?
Darren: Welcome back to the podcast, guys. This is the number one podcast for dads in their 40s who want to improve their health and fitness. This is Episode 72, and on today’s episode, I’m going to be talking about the best diet for belly fat for dads in their 40s. So let’s crack into it.
And the reason I’m recording this episode today is because that earlier on in the week, I did an offer for my one to one coaching. And there were obviously a lot of people interested and a lot of people asking me questions and comments on how it works. And the biggest question that I got asked was what diet do you use in order for us to lose belly fat?
So I wanted to cover that in today’s episode. And actually, to answer the question very shortly and briefly is that there is a one so logi that tuning into today’s podcast or probably it already deflated now or listen to the podcast, because he was going to tell me this one, the magic that I was going to be able to use in order to finally shift the belly fat. With the cold, hard reality, guys, is that there isn’t one. And the problem and this is the problem with the fitness, diet, nutrition industry, whatever you want to call it, you know, there is always and there has been for years these kind of magical diets that come out that’s going to be the holy grail that is going to solve our weight loss, our fat loss. And the reality is that there isn’t, it’s about using basic fundamental nutritional principles, really. And, you know, there are so many things. You know, there was years ago there was the Atkins diet and there’s paleo, there’s a healthy diet, there’s keto, there’s vegan vegetarian, which is slightly different to vegan.
And, you know, there are pros and cons to all of the diets, really. And without going kind of too much into the kind of science behind it, we all have a gut microbiome and we have about four or billion different bacteria. And I’ve gotten everybody’s guts different. So the point about that is that not all foods work for everyone, but there are some fundamental principles that you can follow in order to mean that you’re not going to be storing belly fat. And unfortunately for us men, when we hit this magic number of 40, you know, our metabolisms are slowing down. We’re not moving as much as we used to when we were in our twenties.
We probably were a lot more active, had a high metabolism. We could eat whatever we wanted and we didn’t put any weight on. But when we hit 40, we have just a free lifestyle. Really, we slowed down. We are either in the car or we at a desk and we’re not moving around as much. But the Western diet dictates that, you know, the food groups that we have mean that unfortunately, wherever we’re going to store fat, it’s generally around our low belly. And as you know, there are so many dads that would love to lose the belly. Right. And your initial thoughts are where you don’t eat badly, you don’t eat poorly. You might not eat a lot of takeaways. You might only have one takeaway a week or you might only have one night a week.
So let’s strip it back to some fundamental principles that we can follow, which will enable us to lose belly fat before you start to exercise. So the first one is processed food, unfortunately, the way that the food industry is evolved, 50 percent of the food produced in the U.K. is highly processed in the US is actually even higher. Sixty six percent, which is just a really horrible statistic, because what that actually means at a basic level is that the food has been taken from its natural environment. And in order to get to our place, it has to go through a process to give it shelf life, to make it taste nice and the rest of it. So three companies have to put stuff into food in order to achieve that.
So it gets to our plate and is actually edible. The downside to that is that the nutrients that are in the the original products of the original ingredients are generally either masked by salts and sugars or kind of nutrient less because of the way they come from. So stay away from processed foods where you can always use natural ingredients. So foods as natural as they are from the source say vegetables, fish, meat, that’s like raw basically to the chicken, the fish, nothing that’s covered in a sauce, nothing that’s in a, you know, a nice little fancy pot that you just stick in the microwave. You can cook nutrient dense meals within 15 to 20 minutes. And in my 30 day meal plan, I’ve got that in there.
So that’s the first thing. Stay away from processed food. The second thing, and this is a really important point, eat good fats. Now, we have been told for the last 70 odd years that fat is bad for us. But to put it in context, fat is bad if it is vegetable fats. So. And seed oils, because the major reason for that is that when they are heated up, their molecular structure changes their science. And basically what happens is when they get to certain temperatures, the molecular structure changes. When that’s then the food is coated in it and we ingest it basically creates an inflammatory response in the body and we don’t want inflammation in the body. And so that’s why the kind of general consensus was that fat was bad for us. There was also a study to say that it caused cardiovascular disease.
And actually, if they’d use all of the data that Mr … Collected in 1952, they would have found that actually it doesn’t really make the risk of cardiovascular disease any worse. So the good fats are things like omega 3s, omega six is omega annoyance. The most important fat that we want is omega 3s because it is good for our energy levels, it is good for our brain health, and it is good for our gut health. And where we get that from our things like oily fish, things like eggs, things like nuts. So make sure you are having good fats. Olive oil is another good one.
You’ve got a salad doused in olive oil. Very, very good for us. But again, all of this stuff that I’m talking about in terms of a diet and nutrition plan is all in moderation. Which brings me onto the next point, and that is portion sizes. We all search for the magic food, the fat burning food and everything else that we need in order to make us over drop weight, drop belly fat and everything else. But actually, we eat way too much in the
Western world. We have evolved and our portion sizes are ridiculous for the amount of energy expenditure, i.e. the amount that we are moving around in our diet. And so we don’t actually need the portion sizes that we have, so just have a look at your plate in the evening and just watch and see how big it is. You know, you shouldn’t be you shouldn’t be having any meals where at the end of it you’re feeling completely stuff because you’re overeating, particularly at night as well. And also don’t come to a meal being starving, hungry, because you are likely to overeat 10 minutes before you have your evening meal. We just have a big glass of water, because I can guarantee you that once you have that, you’re less likely to eat more. So control your portion sizes. No. Four. Is reduced carbohydrate intake. I see this ninety nine point nine percent of the time with all of the guys I work with.
We have way too many carbohydrates in our diet, so what is a carbohydrate, things like white bread, white potatoes, white rice and our primary fuel source in the body is carbohydrates. So carbohydrates gets taken into the body, it gets broken down, converting it to glycogen, which is essentially sugar. And then the muscles store that for energy to access energy. The problem is the Western diet has evolved that we have too much bread, too many potatoes, too much rice, too much pasta. And for our energy expenditure, you know, if you are an endurance athlete, a performance cyclist or a marathon runner, that you will need carbohydrates. But generally, the majority of us don’t need that many carbohydrates. We still need some, but not many. So just have a look at your diet and make sure that the carbohydrate amount is about 25 percent of your total plate. I always kind of like to visualize it and look at the plate.
If you look at the plate and your carbohydrate, your potatoes, your pasta, your rice is 50 percent of the portion size. Your plate is too much. You don’t need that much. I don’t advocate completely removing carbohydrates from the diet because like I said, carbohydrate is the body’s primary fuel source. There is the other discussion around fats. We have way more energy from fats in our body than we do carbohydrates. And that’s another fuel source that the body uses. But that’s a topic for a whole other podcast, and then the last one I want to talk about is protein.
So if we look about this in relation to what I was just talking about carbohydrates. We eat too much carbohydrates and we don’t eat enough protein. Protein makes us fuller for longer, keeps us more satiated. It’s good for our muscles. Our muscles need protein in order to build, to grow and repair. There is a common misconception that protein is aligned with bodybuilders while we are bodybuilders do have a lot of protein so they can build a lot of muscle. But that doesn’t mean to say that if you’re not, you know, a weight lifter or anything else, you don’t eat protein. The body needs protein, it needs more protein than it does carbohydrates. And so protein sources are, again, fish, chicken, beef, lamb or the kind of meats.
And then, you know, there are other things, such as if you’re vegan or vegetarian, lentils, chickpeas, legumes, if I pronounce that correctly, essentially beans and things like that, which are good for a vegan diet. Eggs are a fantastic source of protein. And again, make sure you have the whole egg. So the white area is the protein in the yellow yolk is the fats, but it’s good fats and we need that. So make sure that at least 40 percent of your plate is a protein source. If you follow those steps that I’ve just outlined there, I guarantee you that you will start to lose fat. I did it with a client last week and within the space of two days, he started to notice fat loss, which sounds crazy, sounds unbelievable.
But it absolutely happens. And obviously, that’s not the end. That’s just a continuation, but it just shows you how quickly the body can adapt. So let’s run over the five key tips for today’s podcast. Stay away from processed foods. Eat good fats of omega 3s, mainly omega six… Watch your portion sizes, make sure you have a reasonable portion size, but not too big because we eat way too much, reduce your carbohydrate intake unless you’re an endurance athlete, which obviously that’s a whole different conversation. And then finally, make sure you’re eating plenty of protein in your diet. So I hope that helps. That was a little short podcast today.
And yeah, if you’ve got any questions, please hit me up on social media, Fitter Healthier Dad on Facebook, Instagram, email me [email protected] If you’re interested in my meal guide, you can go to guide.fitterhealthierdad.com where you can download a 30 day meal plan. And then I’ve also got my 90/10 transformation program over at fitterhealthierdad.com, which is either a 30 or a 90 day program. You can follow from home simple guided 20 minute workouts to absolutely transform your weight, your health and a whole host of other benefits that you get from being fitter and healthier. So enjoy the rest of your day. And I look forward to catching up with you on the next episode.
Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoyed today’s episode, please hit subscribe. And I would really appreciate if you could leave a review on iTunes all the things mentioned in the episode will be in the show notes and a full transcription is over at fitterhealthierdad.com