When it comes to fat loss, balancing your meals is key. While cutting calories may seem like the obvious choice, it’s important to remember that a diet overly focused on calorie restriction can actually work against your goals. A meal plan that’s too low in calories often lacks the nutrients needed to support metabolic health, leaving you hungry, unsatisfied, and prone to cravings. Instead of just slashing calories, it’s crucial to focus on the quality and composition of your meals, ensuring they provide the right balance of protein, fat, and fiber to keep you full and energized throughout the day.
TikTok health influencer Brendan Oxford (@brendan.oxford5) recently shared his thoughts on some of the worst meals for fat loss that many people mistakenly believe to be healthy. According to Oxford, these meals not only fail to support fat loss but may also hinder it by causing blood sugar spikes, promoting fat storage, and leaving you feeling unsatisfied. Below, we break down the three meals Oxford highlights and the healthier alternatives he recommends to support your fat loss journey.
1. Chicken and Rice
Topping the list of worst meals for fat loss is the classic chicken and rice combo. While it’s often praised for being low in calories, Oxford warns that it’s actually counterproductive for fat loss. "People believe that because it’s really low in calories they’re going to shed more weight, but the opposite is true," he explains. The high carbohydrate content of rice leads to constant insulin spikes, which can promote fat storage if consumed frequently. Additionally, the lack of fat in this meal means you’re likely to feel hungry again just a couple of hours later.
Instead, Oxford suggests opting for broccoli and chicken thighs as a healthier alternative. This meal not only provides fiber for fullness but also includes fat for satiety, helping you avoid the energy crashes associated with low-fat, high-carb meals.
2. Tuna and Ramen
Next up is the tuna and ramen meal, a popular choice among those looking to restrict calories. Oxford points out that while tuna is a healthy protein source, pairing it with ramen is far from ideal for fat loss. "This one is really bad because it relies on extreme calorie restriction," he says. The meal is high in carbs, super processed, and completely lacking in fiber, making it a poor choice for those trying to lose fat.
As an alternative, Oxford recommends a tuna salad that includes healthy fats. By eliminating the carbs and adding fat, this meal provides better satiety and keeps you feeling full for longer. Oxford even offers a "life hack" for extra crunch: eat it with pork rinds.
3. Meal Replacement Shakes
Lastly, Oxford critiques meal replacement shakes, which are often marketed as convenient and healthy options for those on the go. However, he argues that they’re not beneficial for metabolic health. "Protein is not typically found in nature without the presence of carbs or fat," Oxford notes, explaining that the low-carb, low-fat nature of many shakes can upset your stomach and fail to provide the energy your body needs.
For a more balanced alternative, Oxford suggests reaching for smoked sausage or beef jerky. These options are low in carbs and sugar, while providing protein and fat to support muscle building and keep you satisfied.
Bottom line
Oxford’s advice boils down to a simple principle: prioritize protein, don’t fear fat, avoid carbs and sugar, and you’ll no longer need to count calories or rely on intense workouts to achieve your fat loss goals. By choosing meals that are balanced and nutrient-dense, you can support your metabolic health and enjoy sustained energy throughout the day.
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