The Importance of Fats and Basic Bodybuilding Diet Rules for Fat Loss

Learn to Lose Fats by Eating Good Fats and Following The Right Diet Rules

Beautiful Natural Female Bodybuilder Cecile Bayeul
Beautiful Natural Female Bodybuilder Cecile Bayeul. Photo Credit: Cecile Bayeul

When most people start a bodybuilding diet they say to themselves that the first step is to eliminate all the fat from their diets. Even though eliminating the consumption of fats in order to lose fat seems very logical, it is a big mistake that will prevent you from achieving your bodybuilding goals!

Kinds of Fat

Indeed, there are two kinds of fats:

1) Bad fats like saturated fats that are high in cholesterol and partially hydrogenated oils.

2) And the good fats like fish oils which are high in the omega 3, 6, and 9.

Your body needs all of these good fats in order to function properly. For example, they are used for proper brain function, for better thinking ability, proper functioning of the heart, joint health, and they even play a huge role in our production of necessary hormones (including the muscle building/fat loss ones like testosterone and growth hormone).

Without the good fats, the body simply does not work properly, fat loss stops and a variety of health problems can arise from not taking them.

How Much Fats Do You Need For Better Health and Fat Loss?

  • Add 2 teaspoons of olive oil per meal in your vegetables or to your meat when you cook it.
  • Do not add oil to a meal if you are eating a fatty fish like salmon which is rich in good fats.
  • If you do not like olive oil or oily fish, eat your grilled meats and your natural vegetables but do not forget to add another source of good fats. What you can do in this case is to consume 15-20 grams of almonds or walnuts twice a day with any meal.

I recommend that you try as hard as possible to get your good fats from these natural sources. If you have issues consuming your good fats from food, I recommend an Essential Fatty Acids supplement like Labrada's EFA Lean which contains a variety of good fats. I suggest a dose of 3 capsules in 2 of your fat free meals.

Now that we have covered the myth that in order to lose fat you need to stop eating fats, let's talk about the sort of food that you can eat in order to promote fat loss.

Foods That Promote Fat Loss

When we start a diet, the first thing to do is to make the right food choices. I will eliminate all of the confusion on what to eat by detailing exactly what foods help to promote fat loss:


  1. Choose the right carbohydrates like whole grain pasta, brown rice, oatmeal, potatoes, peas, corn (and yes, these are vegetables but in the category of starchy carbohydrates). Forget processed carbohydrates that come from candy, cakes, processed breads, cereals and breading as these will get you fat.
  2. Choosing the right proteins like chicken (knowing that the chicken breast is much less fatty than other parts such as the thigh or the wings), white fish and salmon (yes, salmon is a fatty fish but the fats are GOOD fats loaded with Omega 3s), 90% lean steaks, egg whites (with 1-2 egg yolks as these also contain good fats), and turkey. Avoid pork (because it is high in saturated fats) and reconstituted meats such as chicken nuggets, Cordon Bleu, deli meats and fast foods that contain lots of fat.
  3. Don't forget to eat your vegetables. The best vegetables you can eat are: green beans, broccoli, cauliflower, mushrooms, spinach, asparagus, lettuce, tomatoes, peppers, cucumbers, garlic, and onions. You can have a desert, but it has to be a healthy one.
  1. Concentrate on low calorie desserts like Sugar Free Jello and you can also have a piece of fruit with it. Samples of good fruits are: apple, kiwi, peach, strawberry, pear, pineapple, watermelon. All these fruits are good for health but like all fruits, they contain fructose. Thus, for the best fat loss, do not eat more than 2 of these fruits per day when on a fat loss diet. Note: Take a look at Hugo's article on Why Fruits Need to be Limited During a Fat Loss Diet?
  2. For good fats, concentrate on getting them from the following sources: extra virgin olive oil, almonds, walnuts, hazelnuts. Eliminate butter, cheese and other sauces that come already prepared as they usually contain added sugars and the wrong kind of fats!

Putting It All Together and Creating Your Balanced Diet

With all these food choices, it is now easy to compose a balanced meal without bad fats. What is a balanced bodybuilding diet you may ask? One that consists of 5-6 small meals a day consisting of 40% carbs, 40% proteins and 20% fats as laid out in Hugo's Characteristics of a Good Nutrition Program.

A normal man needs 2000 to 2500 calories a day. Thus, at 40% Carbs/40% Proteins/20% Fats he will need around 200-250 grams of carbs, 200-250 grams of protein and 45-55 grams of good fats per day divided over 5-6 meals. (Note: 1 gram of carbs = 4 calories, 1 gram of protein = 4 calories and 1 gram of fat = 9 calories).

A normal woman with average activity who is weight training and looking for fat loss needs 1200 to 1500 calories per day. That comes out to 120-150 grams of carbs, 120-150 grams of protein and 26-33 grams of good fats per day divided over 5-6 meals.

Here are some sample fat loss bodybuilding diets that follow all of these principles:

Sample Fat Loss Bodybuilding Diets


There you have it!

Now you have a very good base to design your diet and get started on your way to fat loss. The power is within you!

About the Author

Cecile Bayeul was born in France in 1982 in a firefighter family. She wanted to become a firefighter and passed the tough professional firefighter tests which included various physically demanding feats. However, she decided to keep a more peaceful job (as her family wanted her to) so she became a nurse.

As a registered nurse she ended up studying various diet protocols for patients with special nutritional requirements due to their sicknesses.

In order to relieve stress from her job and to heal from an anorexia caused by a difficult divorce she picked up natural bodybuilding. Through bodybuilding she learned to regain her confidence and to be happy with her body.

Her passion for fitness led her to start conducting personal training not only for women but for men as well. She teaches that by embarking into a fitness program you can achieve any body that you want; something that builds up faith in oneself and develops the valuable skill of goal setting; things that at the end of the day improve every single aspect of your life!