Want to shed fat–and maybe even get in the best shape of your life? Then you’re going to have to suck it up and create a meal plan that you can follow. Like I always say (and, yes, you do need to hear it again): if you don’t have a plan…you plan to fail. When it comes to health and fitness you really are what you eat, and nutrition will help you reach about 80% of your fat loss and/or muscle building goal. So let’s get into some important rules and tips to help you create your own healthy fat loss meal plan!
Image: Master isolated images / FreeDigitalPhotos.net
But it’s hard, right? There are so many fad diets…and most of these diets have high failure rates. They deliver little on long-term fat-loss maintenance, so you end up feeling like giving up. Well, hang in there, because I can help you create a plan that will actually deliver results…assuming you follow it. I promise that I won’t get too technical.
In order to work, a meal plan must address your unique metabolic challenges. Since it’s impossible for me to create an individualized a plan for each of you, I’m going to provide you with the tools to do your own. If you follow the guidelines I provide and stay committed to your plan, you will get results. Pinkie swear. On my honour.
Here we go…
ONE. Figure out where you are now. What and how are you eating?
- Track your eating for 7 days. Write down everything you eat and drink. Record your serving sizes and eating times.
- Buy or borrow a calorie-counting book such as The Complete Book of Food Counts or The Calorie Counter For Dummies. You can also use www.nutritiondata.com, which has an extensive food info database or www.livestrong.com where you can actually lay it all out.
- Buy a journal.
- At the end of each day, sit down and add up all of your calories, protein grams, fat grams and carbohydrate grams (found in your calorie-counting book). Make sure it lists all of the above. Bonus if it also lists fibre and sodium.
See, that wasn’t so hard, was it? Okay, so now you’re going analyze your habits.
Which type of eater are you?
If you are new to fat loss then do not be surprised if you fit 2 or even all 3 of these eating tendencies.
Eater #1: You only eat 2 or 3 times a day. If you have been eating only 2 or 3 times a day then you may have some metabolic sluggishness from not feeding yourself frequently enough. Your body burns calories everytime you digest, absorb, transport and utilize nutrients. This is called the “Thermic affect of food.” You will also run into this problem if your calories are too low. You’ll need to get your calories up to a healthier level and eat small, frequent meals. It can take the body 2-4 weeks to adjust to the change, but if you follow a higher appropriate intake then you will start to shed fat and you’ll be hungry every 2-3 hours. That’s right, eating more can lead to losing weight. I have worked with hundreds of competitive and non competitive clients over the years and is never ceases to amaze me with the fat loss results that people can achieve the moment they start feeding their bodies frequently throughout the day.
Eater #2: You eat very little throughout the day and then “back load” (pig out) at night. Guess what? You’re putting your body in storage mode. And you don’t want that.
Eater #3: You’re over-consuming too many foods. A little here and a little there may equal an extra 500 calories in your day. You’ll be seeing this on your body for sure, especially if you’re not burning it off.
TWO. Make a Personal Plan for Where You Need to Go:
Now that you know what your habits are, you need to figure out what your body’s needs are. Here’s how you do it.
1. Figure out your Basal Metabolic Rate (BMR): this is the basic level of calories your body needs daily at rest to sustain itself: breathing, digestion, removing wastes, organ function, cell function etc.
“How do I do that,” you ask? Just multiply your weight either minus body fat or total weight by 10 to get your BMR. So 150 lb person with 15% body fat would have an equation like the following: 150 – 15% equals 127 lbs. This is their fat-free mass. Multiply 127 lbs by 10 and you get 1270 cals, which will be your approximate BMR.
If you’ve had naughty eating habits or tried out various fad diets you may have to do some metabolic resetting. Also, the more muscle you have, the higher your BMR will be. This is why muscle is your best friend in your quest for fat loss! If you want to lose fat build some muscle. Easy, right?
2. Estimate your daily energy needs based on your activity level. Here’s how:
Extremely Active: Perform physical work such as construction, mail carrier, landscaper and work out hard 5 x per week. BM x 1 + BM
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Very Active: Work a physical job and exercise 3 x per week or work a desk job and work out hard 5 x per week.
BM x .7 + BM
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Moderately Active: Desk job and work out 3 to 4 x per week or a physical job and do not exercise.
BM x .4 + BM
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Sedentary: Does not exercise or work a physical job
BM x .2 + BM
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Example: 1270 x .4 + 1270 = 1778 cals. = daily calorie intake
Unless you’ve been eating well below your BMR, whatever the calorie range you find yourself in will be your starting point. However, I suggest a slight reduction of 250 cals from your daily calorie intake number for a couple of weeks before going up to the desired range.
Never reduce your calories below your BMR. That will lead to fat storage and muscle loss.
3. Take a Look at Your Carbohydrates, Protein and Fats
You will need all of these macronutrients in your diet. How much or how little of each will depend on your goals. For example, in extreme fat-loss programs there is often periods of little or no carbohydrates. This must be adjusted with proteins and healthy fats so the calories do not drop dangerously low.
The Macronutrients
Protein: 1 gram of protein per lb of body weight. If you are on a low-carb intake of 1 gram or less per lb of body weight then I suggest 1.25 – 1.5 grams per lb of body weight. You can go as high as 2 grams per lb of body weight.
Carbohydrates: Experiment with different ranges for 4-5 days at a time. I would suggest at least 1 gram per lb of body weight on training days and .5 gram per lb of body weight on rest days. Give this 2 weeks to see how it works before you tweak this. Carbohydrates are the most commonly manipulated macronutrient in fat loss plans.
Fats: Approximately ½ gram per lb of body weight. Fat intake should never drop below 10% of total calories.
These are the foods I suggest you focus your diet on for best results.
Carbohydrates:
Complex, slow burning carbs: steel cut oats, quinoa, sweet potatoes, brown rice, Ezekiel bread- occasional and early contest prep, squash, lentils and beans
Fruits: apples, grapes, grapefruit, all berries—one serving early in the day for general fat loss. One serving is allowed in early contest prep for some. This usually has to be removed in later contest prep.
No pasta or bread except listed above.
Protein:
Skinless chicken breast, skinless turkey breast, lean white fish, egg whites, fat-free Greek yogurt, whey protein, fat-free cottage cheese in moderation, salmon 1-2 x per week, flank or round steak 1 – 2 x per week.
Fats:
Nuts and seeds–raw and portion controlled, flax oil, fish oil (molecular distilled), natural peanut butter, natural almond butter, natural macadamia nut butter, avocadoes, extra virgin olive oil (only cook with this on low heat), organic coconut butter (this can be used for high-heat cooking).
Vegetables: fresh or frozen – 2 -5 servings per day on fat loss plan
Broccoli, spinach, green beans, peppers (all colors), asparagus, romaine lettuce (can be eaten in unlimited amounts). There are many other delicious vegetables to choose from. These are just some of the best. You should have 1 cup with at least 3 of your meals every day. When complex carbohydrates drop then usually vegetable consumption increases to help you feel full.
4. Follow These Important Rules:
- Keep a journal of your food–increased accountability makes it easy to stay on track.
- Eat every 2.5 – 3.5 hours. Never exceed 4 hours.
- Eat at least 5 small meals per day and 6-7 if you’re training hard with a fast metabolism (or if you’re a big guy).
- Combine protein with carbohydrates or fats with carbohydrates always. Never eat carbohydrates by themselves.
- Eat most of your carbs spread over earlier meals of the day, except if you work out late in the day. Then be sure to have some carbs leading up to that and right after with your post workout.
- Never skip post-workout meal. Right after a work out have a protein shake with a fast-absorbing carb, such as rice cakes and jam, watermelon or juice. This meal is so important.
- Drink at least 3 litres of water per day, every day. More if you drink coffee. Your intake may go up higher as carbohydrate levels drop and body fat levels drop.
- Avoid late-night carbohydrates. Focus on protein, veggies and healthy fats late in the day unless you workout at night. It will then be okay to have carbohydrates at that time.
- Exercise. Perform weights to improve muscle and cardiovascular work to burn calories and increase metabolic health.
- Sleep at least 7-8 hours every night.
- Eat clean for 2 weeks and then as long as you are making progress with inches lost and fat loss then allow yourself one reasonable treat meal per week.
- Keep your goal in writing where you can see it to remind yourself why you are doing this.
- Do not lose more than 2 lbs per week except in the first week. Focus also not on the scale but on how clothes are fitting, inches lost and fat percentage. Also, if you can…wait at least 2 weeks before you even step on the scale.
5. Create a Meal Plan
Just in case this is all a bit overwhelming (and don’t worry, it can be at first), here’s an example of a good meal plan; it’s approximately 1,500 cals.
Meal 1:
½ cup oatmeal
8 egg whites
1 tsp fish oil
Meal 2:
1/2 cup fat free cottage cheese
1 apple
6 almonds
Meal 3:
3 oz chicken breast
6 oz sweet potato
1 large garden salad with balsamic vinegar
2 tbsp avocado into salad.
Meal 4:
4 oz tilapia
½ cup brown rice
1 cup broccoli or other fibre rich vegetable
Meal 5:
Post Workout
1 scoop Whey Protein Isolate
2 rice cakes
1 tsp jam
Meal 6:
Protein shake with tsp of fish oil before bed.
At some point I’ll be posting a blog about E’s meal plan. It will be designed for her, but it may help you create your own.
In next Thursday’s post you’ll learn how to put together a proper training program. Told you I was going to help you get fit!
Yours in health,
Tammy
