3 Secrets to Eating Healthy: Meal Plan Included!
How to Lose Weight Fast: With a Meal Plan:
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.
Put simply, lowering your insulin puts fat loss on “autopilot.”
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Protein Sources:
- Meat – Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
- Eggs – Omega-3 enriched or pastured eggs are best.
Low-Carb Vegetables:
- Broccoli
- Cauliflower
- Spinach
- Kale
- Brussels Sprouts
- Cabbage
- Swiss Chard
- Lettuce
- Cucumber
- Celery
Fat Sources:
- Olive oil
- Coconut oil
- Avocado oil
- Butter
- Tallow
3. Lift Weights 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended.The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.If you’re new to the gym, ask a trainer for some advice.By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.- If you don´t want to go to a gym YouTube offers great Fitness Channels (I wrote about it a few weeks ago, about my Favorite Yoga Channels and they are totally FREE).
- Here are 10 more tips to lose weight even faster:
- Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
- Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight .
- Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
- Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat.
- Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
- Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11%.
- Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
- Eat your food slowly. Fast eaters gain more weight over time. Eating slowlymakes you feel more full and boosts weight-reducing hormones.
- Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works .
- Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
- The Meal Plan:
Day 1
This is the meal plan for day 1. It amounts to around 1,400 calories.
Breakfast:
- A slice of toast with 2 tablespoons of peanut butter.
- Half a grapefruit.
- A cup of coffee or tea (optional).
Lunch:
- A slice of toast.
- Half a cup of tuna.
- A cup of coffee or tea (optional).
Dinner:
- A 3-oz (85 grams) serving of meat with a cup of green beans.
- A small apple.
- Half a banana.
- One cup vanilla ice cream.
Day 2
These are the meals for day 2, amounting to around 1,200 calories.
Breakfast:
- A slice of toast.
- One hard-boiled egg.
- Half a banana.
- A cup of coffee or tea (optional).
Lunch:
- One hard-boiled egg.
- A cup of cottage cheese.
- 5 saltine crackers.
- A cup of coffee or tea (optional).
Dinner:
- Two hot dogs, with no bun.
- Half a cup of carrots and half a cup of broccoli.
- Half a banana.
- Half a cup of vanilla ice cream.
Day 3
Here is the plan for day 3, which amounts to around 1,100 calories.
Breakfast:
- A 1-ounce slice of cheddar cheese.
- 5 saltine crackers.
- A small apple.
- A cup of coffee or tea (optional).
Lunch:
- A slice of toast.
- One egg, cooked however you like.
- A cup of coffee or tea (optional).
Dinner:
- A cup of tuna.
- Half a banana.
- 1 cup of vanilla ice cream.
Feel free to drink as much coffee or tea as you want, as long as you don’t add any calories from sugar or cream. Drink plenty of water too.
The Remaining 4 Days
The remainder of the week also involves dieting.
Snacks are permitted and there are no food group restrictions. However, you are encouraged to limit portion sizes and keep total calorie intake under 1,500 per day.
This article first appear at authoritynutrition.com
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