Eating for fat and weight loss is confusing at best. The current, popular, media driven methods include carbohydrate slashing and drastic caloric reduction, both leading to rebound.

Many mistakenly believe that exercise alone, with little or no consideration to food intake, will yield the desired body fat changes.

The purpose of this article is to highlight the importance of nutrition for the goal of fat loss. It will cover the significance of food profiles, balancing meals throughout the day, skipping meals and solutions to common obstacles involved with meal planning.

Food Profiles
Physiological and psychological responses to foods can vary dramatically between individuals, just as eating habits are personal. Some people may feel at their best when consuming higher protein and fat in the diet, while others might feel just as energetic by consuming more carbohydrates.

A food profile is a recommendation for the percentages of proteins, fats and carbohydrates that should make up one's daily menu. When consumed properly, this profile leads to greater energy and a lack of hunger, as opposed to a different combination of foods.

Once the proper percentages are established by use of a detailed questionnaire, one can choose the exact foods that will fill the quota for each food group.

The goal of the profile is only to establish the parameters of the macronutrients and then give the dieter the freedom of selecting foods within those boundaries. The final result should be a varied food plan that the user would enjoy and continue eating due to increased energy levels and general well being.

Increasing your daily energy levels generally leads to greater spontaneous physical activity, which can accelerate the fat loss process. For example, a person might use the stairs rather than an elevator or simply move around the office or home more than before using this eating strategy.

Another benefit of staying within your food profile is the satiety factor. When an individual is taking in fewer calories than they are used to, it is crucial that they do not feel hungry between meals.

Regular compliance with the amount of calories that is necessary to reduce an individual's body fat is mandatory for success. Satiety can be enhanced through the manipulation of the protein, carbohydrate and fat percentages.
Table 1 illustrates the five basic food profiles that can deliver a healthy array of foods. Each profile may affect an individual differently in regards to regular energy levels and satiety.

The National Weight Control Registry (NWCR) at the University of Colorado and University of Pittsburgh records and evaluates those individuals who have been successful in losing weight.

Their criteria for success included two standards: 1.) Individuals must have lost at least 30 lbs. and 2.) They must have maintained the reduction for a minimum of 1 year.
The average participant has maintained a loss of 66 lbs. for 5 years. The percentages of calories that came from the three macronutrients were recorded. The ranges that they discovered generally ranged from 45%-70% carbohydrate (CHO), 15%-25% protein, and 15% -32% fat. The mean was approximately 55% CHO, 20% protein, 25% fat.

The studies that have come out of the NWCR are the only comprehensive weight loss evaluations ever recorded in peer review literature. Not surprising, there is no record of success with the high protein, usually greater than 30%, or high fat diets that are currently so popular.

Meal Timing
Eating frequently throughout the day can help you stay energized and avoid making poor food choices. Eating smaller balanced meals often can assist in curtailing blood sugar fluctuations and lead to better compliance in consuming proper foods and long term success.

Skipping meals sabotages compliance. Missing a normally scheduled meal will leave you hungry, increasing the likelihood of making a poor food choice.

As the day wears on, lack of proper meal timing will most likely cause a person to become so hungry that they will forget about their food plan. Now it becomes a matter of eating anything to satisfy the hunger!

Fast food restaurants are an easy and devastating solution. They are quick and the food is laced with exactly what humans are genetically programmed to desire- sugar and fat. In fact, ketchup, one of America's favorite condiments, is simply a sweet way to deliver the salt and fat found in French fries. Most fast foods have a high calorie count, leading to too many calories and too little satiety.

Modern lifestyles in our fast-paced world have made it difficult to prepare a food plan for a week, much less a day. Make an effort to put together meals the day before or on the weekend when your schedule is less stressful.

Studies have shown using meal replacement formulas as part of a food plan can assist in fat loss. Meal replacement formulas include bars and shakes, but not protein shakes, which can be used to add an accurate number of calories to your diet when food is not available.

Another helpful tip is to never shop for groceries on an empty stomach. If you shop while you are hungry you are too tempted to fill your cart with foods that you wouldn't normally buy.

Weighing and measuring food may seem tedious but according to the NWCR it is essential for success, but only needs to be done until you are comfortable measuring foods by sight and/or reading labels.

For example some individuals think that three ounces of chicken is any piece of a full chicken, when in actuality it is the size of a deck of cards. Once you can approximate the calories of a portion of food by looking at it, you may want to discontinue weighing and measuring food.

In summary, discovering and consuming a diet based upon your individual food profile can enhance satiety and energy levels.

Additionally, spending a little extra time or organization and education can amount to a much more realistic and enjoyable lifestyle, yielding greater results in the process. Balancing and timing meals can help to avoid energy swings and non- productive food choices.

Recording food calories as well as weighing and measuring foods in the beginning of a weight loss program are key educational components that will increase your awareness and chances of long-term success.

Remember, you already eat every day, so it's not much more difficult to add a little structure to the routine especially when the results are noticeable.