There are two “special” foods that, when used responsibly, make fat loss 10x easier. Both of these foods keep food volume high and calorie intake low, which means you can keep food volume high without loading up on energy.
What foods am I talking about? Based on the gram-per-calorie breakdown of the macronutrients in Skinny-Fat Secrets, you’d be inclined to say proteins and carbs. Because, per gram, Per gram, they have less than half the energy as fats.
- Proteins = 4 cals / gram
- Carbs = 4 cals / gram
- Fats = 9 cals / gram
You’re correct.
You’re also incorrect.
Overt calorie yield doesn’t tell the whole story.
Look at protein, for example. The chemical soup leftover after your body digests protein isn’t ideal for energy recycling. Your body can and will use protein for energy when necessary. But, when given the choice, your body would rather use carbohydrates and fats for energetic purposes.
Think of getting paid with a check versus getting cash. In order to turn the check into money you can spend, you have to go to the bank. When you’re at the bank, it’s easier to put the money into your savings account.
Cash on hand is different. You can spend it. Putting cash into your savings account is a chore. You have to go out of your way.
Anyways…
Protein also has a high satiety index: It makes you feel full and satisfied, which makes it easier to eat less of. Protein also has a high thermic effect: It takes more energy to digest protein, as compared to fats and carbs. In other words, fats and carbs yield more calories than protein, even when eaten in the same caloric quantity.
Point being, even though proteins and carbs have the same number of calories per gram, they aren’t the same. Overt calorie yield doesn’t tell the whole story. You’re much better off eating proteins as compared to carbs if you want to keep energy yield to a minimum… in theory.
Unfortunately, macronutrients aren’t foods. There’s no such thing as “protein.” There are foods and foods contain protein. And many of the foods that contain protein also contain “other.” Protein may not be converted to fat easily, but “other” probably will be.
Like peanut butter, for example.
Wellness websites with pastel color schemes often list peanut butter as a good source of protein. But the overwhelming majority of peanut butter ISN’T protein. Here are the specific nutrition facts, according to Google, per one serving (two tablespoons):
- Fat: 16 grams
- Carbs: 6 grams
- Protein: 8 grams
In order to get 100 grams of protein via peanut butter, you’d have to eat around 12 servings (two tablespoons is one serving), which would also amass 192 grams of fat and 2256 total calories.
Peanut butter contains protein, but it’s not protein-dense. In order to keep my energy yield low and food intake high(er), here’s what I do:
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Eat mostly lean proteins.
Keep an eye on chubby proteins.
Avoid purgatory proteins.
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LEAN PROTEINS 
Lean proteins have a macronutrient distribution heavily skewed in favor of protein with LITTLE macronutrient yield otherwise (think: 90% protein, 10% other).
Here are examples of lean proteins: white meat chicken breast, tuna, lean turkey (breast), buffalo, elk, mahi-mahi, pork tenderloin, venison, scallops, shrimp, 90% lean or higher beef, greek yogurt, etc…
Check out the nutrition facts for ½ breast white meat chicken with no skin:
- Fats: 3 grams
- Carbs: 0 grams
- Proteins: 27 grams
BUT ZOMG THERE’S THREE GRAMS OF FAT IN WHITE MEAT CHICKEN BREAST. WHAT DO I DO?!!?!!?3?4341
There are few grams of fat in white meat chicken. But not many compared to the whopping 27 grams of protein. It’s fine. (Compare chicken breast to peanut butter. Getting 100 grams of protein via chicken breast would only amass 400 total calories, as compared to peanut butter’s 2000+ calories.)
Contrasting lean proteins are other protein-rich sources with slightly more energetic baggage. I refer to these as “chubby proteins.”
Chubby proteins
Chubby proteins have decent amount of protein, but they also have a decent macronutrient yield otherwise (think: 60% protein, 40% other).
Here are examples of chubby proteins: pulled pork, dark meat turkey, cottage cheese, dark meat chicken, sardines, salmon, plain unsweetened yogurt, eggs, etc…
Check out the nutrition facts for one cup of cottage cheese:
- Fats: 10 grams
- Carbs: 8 grams
- Proteins: 25 grams
Although chubby proteins have energetic baggage, things are still skewed in protein’s favor. The same can’t be said for purgatory proteins.
Purgatory proteins
Purgatory proteins have a lopsided protein ratio (think: 30-40% protein, 60-70% other).
Here are examples of purgatory proteins: cheddar cheese, eggs, (most cheeses), sausage, most nuts and seeds, etc…
Check out the following nutrition facts for one ounce of cheddar cheese:
- Fat: 9 grams
- Carbs: 0 grams
- Protein: 7 grams
Purgatory proteins aren’t really “protein rich” foods. They contain protein, no doubt. But if you relied on them for your entire protein intake, you’d amass way too many calories otherwise. This is why, for the most part, I consider purgatory proteins to be more fat than protein.
Fats
Fats have a macronutrient distribution heavily skewed in favor of fat (duh).
Here are examples of fats: butter, avocados, coconuts, seeds and nuts (almonds, pistachios, pecans, walnuts, cashews, macadamia nuts, pumpkin seeds, sesame seeds, flaxseed, etc.), olives, etc…
This isn’t to say these foods don’t contain other macronutrients, just that fats dominate the distribution. For instance, check out the nutrition facts for one avocado (on average):
- Fats: 29 grams
- Carbs: 17 grams
- Proteins: 4 grams
I tread lightly around fatty foods when I’m trying to create a calorie deficit… especially when I’m trying to Go Plaid. Not because they’re unhealthy. They aren’t. They’re incredibly healthy. They’re essential. They’re also easy to overeat.
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When trying to create a calorie deficit, you’re better off sticking to lean proteins… and non-starchy carbs.
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Starchy-sugary carbs
Contrasting non-starchy carbs are starchy-sugary carbs. Starchy-sugary carbs are what most people think of when they hear the word “carbs.”
Examples of starchy-sugary carbs: potatoes, oats, rice, grains, starches, pasta, bread, flour based products, apples, bananas, oranges, lemons, limes, kiwis, grapefruits, kumquats, berries, pears, pineapples, grapes, etc…
Starchy-sugary carbs are like fats. They aren’t bad or unhealthy. They’re just easier to overeat, especially compared to non-starchy carbs.
Non-starchy carbs
A humanized summary of non-starchy carbs: shit you might wipe your ass with, given an unfortunate stint as a caveman. Or leafy green things. Or foliage. Or vegetables.
Examples of non-starchy carbs: broccoli, cauliflower, carrots, cabbage, lettuce, tomatoes, peppers, the list goes on and on and on.
“Non-starchy carbs” is a mouthful. As much as I’d like to stick with the word “vegetables,” carbs, I can’t. Corn is technically a vegetable, but corn is NOT a non-starchy carb.
You can eat a ton of non-starchy carbs without amassing a ton of energy because they are complex fibrous carbs with a skewed volume-to-energy ratio.
Check this out:
- 200g raw broccoli = 68 cals.
- 200g red potatoes = 178 cals.
You can eat three times the amount of broccoli (in volume) as you can potatoes, for the same caloric yield. Chances are, if you go H.A.M. on broccoli, you’re going to hit a substantial point of fullness (or boredom) before you’re able to amass a bunch of energy.
Most non-starchy carbohydrates follow the same trend. They have a low energy yield per their volume. This isn’t to say the energy in broccoli (or non-starchy carbs) doesn’t “count.” It does. But, in general, because of their volume-energy ratio, you can eat a lot of them without worrying about amassing excess energy.
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We have two categories of food that are less likely to make us fat: lean proteins and non-starchy carbs. This gives us two “cheat codes.”
First, eliminate some of the non-lean proteins, fats, and starchy-sugary carbs you’re currently eating.
Maybe you opt to use only one bun on your sandwich at lunch. Or you can get rid of the cheese on the burger you’re eating. If you make a few small changes like this every meal, your energy total will shrink.
Although elimination works, but it can be tough. An accepted rule of behavior change: substitution works a hell of a lot better than elimination. This is why people trying to quit smoking find something else to do instead of smoke (eat pretzels). This brings us to…
Second, substitute foods you’re currently eating with lean proteins and non-starchy carbs.
- Eating pulled pork? Replace it with pork tenderloin.
- Eating red meat? Replace it with turkey or chicken.
- Eating rice? Replace half your serving with broccoli.
Get the idea? Not very difficult. If you want to lose fat, you can begin with small adjustments like this.
You can also use these two cheat codes on a more extreme scale, which is something I do. I refer to it as “Going Plaid.” Unfortunately, it’s not really suited for beginners… or anyone, really. Going Plaid is radioactive. In the wrong hands, BOOM.
For now, use these two cheat codes more generally… and recognize their limitations. Because they most certainly have limitations.