Don’t just eat, eat right! Learn how to optimize proteins, carbs, healthy fats, and even water intake for maximum fat loss and health.
Making weight-loss dietary changes may seem like a daunting task at first, but once you learn some of the basics, you’ll be on your way to optimal health.
Men can process 600-650 calories at a time. (700 with an active lifestyle) Women can only process 300-350 calories at a time. (400 with an active lifestyle).
Of course, there are exceptions to every rule. These numbers may vary depending on your body type and metabolism, but it’s a good range to stick to. The bottom line is that if you have a daily calorie surplus, the extra calories will turn into fat.
You need an individualized plan that takes into account your individual needs. There is no “cookie-cutter” plan, so to speak, but there are basic rules to follow.
When creating a meal plan for optimal weight loss, you need to keep your calorie intake clean. You should eat clean foods frequently to boost your metabolism.
Think of your metabolism as the logs in the fire. What happens when you stop tossing logs into the fire? The fire goes out; the same thing happens to your metabolism. Your body’s metabolism converts food into energy, uses it for repair, or stores it as fat for later use.
The more muscle you have, the more fat you will burn. A faster metabolism burns calories more efficiently and deposits less fat. A slower metabolism burns calories less efficiently and deposits more fat.
Aerobic exercise is essential for burning fat, but excessive aerobic exercise leads to muscle loss and slows your metabolism. So don’t overdo it with cardio.
Be positive to consume breakfast to get your metabolism going for the day.What your mother always told you is still relevant: “Breakfast is the most important meal of the day!” If you skip this meal, you are setting your body up for failure.
As the name implies, breakfast breaks the fast. Your frame has been fasting for 6-eight hours, and much like a car, you want to present it the right gas or, on this case, nutrition. Just like in a car, if you don’t fill up on gas, you won’t get very far in the day.
If this has happened to you, you know exactly what I’m talking about. You skip breakfast, and by 8 or 10 am. you have no energy and no energy, and you’re looking for something to fortify yourself with-a strong coffee and a sugary snack. Now you can’t eat lunch until 1 p.m., by which time you’re starving, eating a big lunch and becoming lethargic. This just sets your body up for failure.
Every meal should include a small portion of protein, complex carbohydrates and some healthy fats. Let’s first look at protein and what it does for our body.
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Fat Loss Motivation: 9 Tips to Keep You on Track
Maximize your food intake:
Protein and fat loss:
Builds muscle, bone, hormones, and blood-1 cells
2-Regenerates tissue
3-Provides energy
4-Makes up about ½ of your total body weight
5-Improves brain function
6-Tells the brain to “stop eating.”
7-Stabilizes blood sugar levels
8-Reduces cravings for sugar and carbohydrates
Low-fat protein:
- Choose meats that are grilled, baked, roasted or braised – not fried. The following meats are the most lean:
- Fish – cod, flounder, grouper, tuna (in water), shell fish – crab, scallop, shrimp, lobster.
- Game meat – deer, buffalo, elk,
- turkey, or other meat at least 98% fat.
- Non-meat options – egg whites, egg whites, protein powders.
Carbohydrates and fat loss:
- A major source of energy for the body.
- What is not converted into energy, the body stores as FAT.
- Excessive consumption of simple carbohydrates is the main cause of weight gain.
- Complex carbohydrates contain vitamins, minerals, and fiber.
- Complex carbohydrates can help reduce the risk of certain cancers, obesity, constipation, cholesterol, diabetes, and other diseases.
Carbohydrates are a choice:
- Low-carb – celery, collards, endive greens, porcini mushrooms, mustard greens, spinach, sprouts, spring mix, radishes.
- Medium to high carbs – cabbage, cauliflower, eggplant, kale, portabella mushrooms, summer squash, zucchini, asparagus.
Other important tips to consider when planning your carbohydrate sources:
- Choose whole-grain foods.
- Choose foods with whole oats, whole rye or whole wheat listed first on the ingredient list on the label.
- Look for breads that contain at least 3 grams of fiber per slice.
- Beware of products labeled “multigrain,” “stone ground,” “100% wheat,” or “bran.” They are usually not whole grains.
- Brown rice, quinoa and oatmeal are good choices.
Healthy fats and fat loss:
- Protect, lubricate, build and reproduce cells.
- Help keep skin, hair and joints healthy.
- Source of energy.
- Isolates and softens vital organs.
Healthy fats include all cold-water fish, including salmon; walnuts, almonds, various seeds and nuts, flaxseed, avocado, olive oil, almond oil and peanut butter.
Water and fat loss:
- It makes up 50-70% of your body weight.
- Carries nutrients to their destination.
- Lubricates joints and the spinal cord.
- Regulates body temperature and flushes out waste products.
- Water intake should be half your body weight in ounces per day.
Unhealthy foods, health and fat loss:
Interfere with calcium absorption.-1
2-Overstretch the pancreas.
3-Increase accumulation of fatty deposits.
4-Excess acids in the stomach.
5-Deprive the body of minerals and vitamins.
6-Affects brain function, changes mood and behavior.
7-High sugar intake is associated with diabetes.
Instead of “emergency weight loss,” it’s the perfect meal plan and a way to make healthy changes for life. Losing weight is not about “gimmicks.” It is about being aware of what foods you are putting into your body and choosing nutritious foods.
Plan ahead:
Set aside a day to prepare all of your groceries for the coming week in advance. Buy plastic containers, snack bags and shaker cups.
Pack all meals and snacks in a lunch cooler and take it with you so you don’t miss any meals. If you have an easy snack during the day, you won’t go hungry. Or worse, look for sugary snacks to fill the emptiness! Consistently eating clean foods to fuel your metabolism is the SECRET to losing fat and keeping it off forever!
Once you make a habit of reading labels and watching what you put in your mouth, you’ll spend less time at the gym killing yourself with mindless cardio and more time in the kitchen. You might just be surprised to see the scales move!
