Foods for Fat Loss (FFL) Scale

Choosing the right foods to eat will put you well on the way to your weight loss goals. The information from Diet and Weight Loss Facts will help educate you what components of your diet are beneficial for weight loss and which habits are detrimental. Once you know these facts it can sitll be challenging, as some foods contain positive weight loss factors and others negative. Opportunity Fitness has designed a calculator to help you determine which foods are best to eat regularly and which should be avoided. The calculator balances the negative impacts of high sugar and high energy densities with the beneficial aspects of fibre, low gIycaemic carbohydrates and protein.

The calculator has been used to create a list of foods. Foods scoring higher on this list result in a large amount of satiety and are beneficial for weight loss. Foods scoring lower on the list are higher in energy and contain little beneficial factors for weight loss.

How does the scoring work?

The Foods for Fat Loss calculator analysis foods based on their potential to create satiety in relation to their energy content. The calculaiton values foods from 0 to 100. Foods containing positive satiety factors and low energy densities will have a high score. This means these foods are beneficial for weight loss. Foods containing a high energy content and low satiety values will have a low score. This means the food is ineffective for weight loss.

Positive factors for satiety include Protein, Lower Glycaemic Index carbohydrates and Dietary Fibre. Negative factors include sugar, high GI carbohydrates and the foods energy density value.

Common Foods and where they Score

Vegetables contain moderate levels of fibre and low Glycaemic Index (GI) carbohydrates. Vegetables are also low in energy density for this reason they are the best choice for weight loss. Some vegetables such as potatoes contain more carbohydrates which are higher on the GI scale making them slightly less beneficial for weight loss

Fibrous Low GI carbohydrates - Rye breads, barley and oat cereals all score well on the foods for fat loss (FFL) scale. Some of these foods contain higher energy densities, this is why Rye Bread or Oats score around the 80 value. Foods such as mixed beans which combine protein with fibre and low GI carbohydrates score exceptionally well

Foods containing sugar tend to be absent of fibre and protein. As a  result these foods score poorly on the FFL scale. Packaged biscuits, cakes, chocolates and sweets are the lowest scorers, providing little satiety benefits.

Fruits scores moderately high on the FFL scale. Fruit contains fibre as well as low GI carbohydrates and low energy densities. The sugar content in fruit though does mean fruits are recommended in moderation. Fruits containing fibre such as apples and pears score higher (positive for weight loss) then foods containing little fibre such as watermelon.

Lean meats score between 80 and 85 as they provide protein but contain relatively low energy densities. Meats generally contain a moderate amount of fat so beef minces, eggs and lunch meats typically score in the "eat moderately' category due to the added energy density of fat. Lean meats such as tuna, chicken breast or fat trimmed beef will score in the 'eat regularly' category

Does a high FFL score mean the food is unhealthy?

The FFL scale calculates a score for the foods satiety to energy density ratio. As a result it can be beneficial for choosing the best foods for fat loss. Healthy eating can be more then just weight loss. Foods such as vegetables, fruits and wholegrains score well, which corresponds to correct healthy eating guidelines. Despite this foods such as nuts will score higher due to higher energy values. Despite this they still contain healthy fats and vitamins and should be eaten in moderation. Cola on the other hand may score similary high as nuts. They both will be equally beneficial for weight loss, whist the Cola will provide no additional benefits to one's health. The scale is a recommendation of the frequency a food should be consumed when looking to reduce body weight. The scale does not take into account the nutritional value of the food

Is the scoring system right for everyone?

There are differences in each individual in regards to metabolism and weight loss. What is right for one person may not be right for another. This is due to differences in hormones, food tolerances, exercise habits, digestive enzymes and our genetic make up. The scoring system has been designed to evaluate foods based on the principles mentioned on the Diet and Weight Loss Facts page. These principles are recommended based on research into broad population groups. Food intolerences or individual variation may make these foods inappropriate for some people. Try increasing your consumption of foods on top of the list and decreasing your consumption of foods on the bottom and see how it works for you