Start shedding those pounds to reveal a knockout body with fitness expert and model Jamie Eason! When you read a magazine or watch TV, there's no escaping the dizzying amount of overblown ads and dieting gimmicks. If you want to transform your physique, burn fat, and reveal a toned and well shaped body, you've got to commit to your nutrition plan 100%. We'll give you the knowledge and the plan, but you've got to bring dedication, passion and consistency. If you want to lose fat for good, you can't expect to see results from a crash diet of a few days or couple of weeks. From now on, you'll be eating every two to three hours, having 5-6 quality meals throughout the day. If you're the kind of person who skips breakfast or lunch, or both, and then eats a large dinner, that type of eating will not work for you on a fat loss diet. Forget the typical 3 meals a day, because your metabolism and your body will thank you for eating more frequently. Many fad diets reduce calories so low that you'll see great results at first and then hit a plateau.
Don't worry - we'll break this ratio down in terms of real foods when we talk about what foods you'll be eating for your fat loss meal plan. By splitting your calories in the proper ratio between protein and carbohydrates and healthy fats, you'll be able to fuel your muscles, burn fat, and re-shape your body. To sculpt the body of your dreams, you have to start putting high quality fuel in your body.
Your macronutrients are the major players in your diet that you need to function properly, including carbohydrates, protein, and fats. Although Carbohydrates have a bad rap in today's society, they are actually your body's preferred energy source. The key is to find a balance with your carbohydrate intake so that you're eating complex carbohydrates when your body needs energy and sticking to fibrous carbs like vegetables, the rest of the time. Fruits are not only tasty but full of vitamins and minerals that are essential for general health and wellness. Your food protein sources help stabilize your metabolism, fueling you throughout the day and curbing hunger.
Protein supplements - protein powders, protein bars, ready-to-drink shakes and meal replacements can be easy, convenient additions to your daily protein intake. The fats you'll get while on your fat loss diet are: olive oil, natural peanut or almond butter, avocado and fats naturally occurring in foods like eggs, meat and fish.
Essential Fatty Acid or Omega 3 supplements - fish oil capsules, flax seed oil capsules, and omega 3 capsules are becoming increasingly popular supplements to help maintain healthy levels of essential fatty acids. If there are good fats then what are "bad fats?" Bad fats are fats that, if taken in high amounts, may cause health problems. If you don't eat meat or animal products, you can still transform your body by burning fat and maintaining lean muscle mass. Other vegetarian options include soy products, which are sold in most big chain grocery stores and are often convenient sources of protein.
Check out the list of fitness friendly foods on this page to see options for mixing and matching to create meals.
Other drinks you can consider as "fat-loss friendly" are black coffee (lose the cream and sugar), green tea (or black and herbal teas), and low-calorie drink mixes such as Crystal Light. Your portion sizes will mostly go along with how many calories you want to take in every day.
Avoid refined "white" carbohydrates like white bread, white rice, cakes, cookies, pastries or sweets that are high in calories and low in nutrients. It can be tough to eat well when you go out with friends, forget your meals at home, or when you suddenly get a hunger craving without a healthy snack nearby. Another trick is to split your meal with someone or just box half the meal and enjoy it later.
On days when you're in the gym, you'll need to pay added attention to two specific meals: pre and post workout. Immediately after your workout your body will need extra nutrients to start repair and recovery. Whether you have an intense craving for a slice of apple pie at your favorite coffee shop, or you want to dig into a piece of pizza while watching TV with your family, a small treat every once in a while is perfectly fine. If you don't feel like eating the same foods every day of the week, then here's where you can get creative while staying responsible to your fitness goals.
Your fat loss nutrition plan can be full of delicious, fat-burning foods by simply exploring all your food options! But, if you aren't hitting the 2-3lbs of fat loss every week, you can remove 250 calories from your daily total that we calculated earlier. Eat a majority of your carbs in the morning & early afternoon when your body can burn them for energy rather than storing as fat. With plenty of tasty options to choose from, you can be sure to stick to effective and enjoyable nutrition.
With thousands of diets to choose from, it's no surprise that so many people don't see results.
Maybe you're a "healthy eater" most of the time or maybe you're stuck on fast-food, soda and microwave meals - whatever the case, your new fat loss meal plan is finally going to show you the lasting weight loss results you've been waiting for.
Our example meal plan won't necessarily meet your caloric needs, so the amounts of foods will be different for you depending on what you need.
Tracking progress and adjusting your nutrition plan is a critical component to seeing results - your body will be changing and so will your dietary needs. It's the easy and organized way to keep track of the foods you eat including the quantities, calories, carbs, fat grams, and other nutritional counts. Lasting weight loss is a product of eating clean (no processed or junk food) week after week, month after month. If you feel hungry, EAT something - just make it the right foods that are described on this page. Eating 5-6 meals a day will feed your body with a steady stream of high quality nutrients, rather than bombarding it with large amounts of food that will be stored as fat.
If you try to lose fat much faster than that, you'll end up sacrificing hard earned muscle tone. It's simple; a calorie deficit means you need to burn off more calories than you take in during the day.
You should get 40% of your calories from high quality protein sources, 40% from complex and fibrous carbohydrates (including vegetables and some fruit), and 20% from natural and healthy fats. If you want your body to be strong, toned, and carved with muscle definition, this ratio will get you there. Micronutrients are things like vitamins and minerals that are necessary for your overall health and wellness and are scattered throughout the foods we eat. On a fat loss diet, it's extremely important to keep your lean protein intake high to prevent muscle breakdown. Things like chicken, lean turkey, egg whites, whole eggs, soy products, tilapia or other whitefish are great sources.
High quality protein sources will also help your body switch to fat burning while maintaining lean muscle to give you that defined, strong and lean look.
Remember though, supplements should be additions to a diet of whole, unprocessed, lean foods.
Healthy fats and essential fatty acids like Omega 3s found in cold water fish, flax seed, and the fats found in olive oil and avocado play a major role in hormone production, skin tone, and brain function.
If you don't have a problem eating foods like fish, seeds, nuts and avocado you shouldn't have a problem getting healthy fats from whole foods.
Stay away from foods high in saturated fats that are found in animal products and some plant oils (coconut and palm oil); choose low fat or non-fat dairy products and cut visible fat from your meat. Your meal plan will require some creativity to make sure you get a high quality source of protein with every meal.
And you may also want to try "fake meat" products, which are made from plant proteins like soy, mushroom and more, but these products are flavored and formed into meat-like substitutes like fake chicken patties, fake burger patties, and even meatless taco meat.
Many vegetarian and vegan diets combine foods like beans and brown rice or natural nut butters and wheat bread to create filling, nutritious meals.
If you're not sufficiently hydrated, you can interrupt important fat loss and muscle building processes, plus your health and performance can suffer. You can measure this easily by putting 1 teaspoon of flax seed oil or olive oil in 2 of your meals and throw in some natural peanut or almond butter as a snack!
Grab a grilled chicken sandwich without the mayo, grilled chicken breast, steamed veggies or a baked potato. For example, on Sunday evening, cook up a huge batch of chicken, fish, brown rice, and veggies.
Having these meals on hand will prevent you from loading up on office junk food, vending machine meals, or last-minute fast-food solutions. This will be the perfect combo to fuel your body to hit the weights hard, and can easily be taken with you to work for convenience. A protein shake and a carbohydrate, like whey protein and an apple, is the fastest way to kick-start muscle repair and replenish used energy. Having a small portion of a cheat food once every 2 weeks is not going to throw off everything you've worked hard to achieve. A cheat meal is not an excuse to go to an all-you-can-eat buffet, but a chance to indulge in a small portion of a food you love.
You can remove calories by adjusting the sizes of a couple of meals during the day, just make 2 or 3 meals and snacks smaller than before. Measure your body fat percentage and various body parts with these sturdy and effective tools. Stick to grilling, baking, and steaming your foods - stay away from fat-filled toppings, dressings and sauces! Fad diets are incomplete and ineffective, but a proper and complete nutrition program will make you look and feel amazing. By eating the right foods in smaller portioned meals spaced throughout the day, you'll feel energized and your body will turn into a fat incinerating machine. It takes time, and the people around you who've done it will tell you that staying consistent is the most important lesson you'll learn.
Just concentrate on having breakfast, lunch and dinner, and 3 well-balanced snacks in between. Proper nutrition is essential for continued progress, and if you take in too few calories your body will actually store fat, not shed it. Transforming your body means putting 100% effort into each and every workout, and to fuel those workouts you need the best foods.
The key to eating fruit on a fat loss diet is to eat small portions in your early meals so that you have time burn off the calories during the day.
Your goal should be to get about 1 gram of protein per pound of lean body weight as a minimum. Fats will help keep your energy levels constant and supply the body with essential nutrients. But EFA and Omega 3 supplementation is a great addition to your diet for additional support. Trans fats and hydrogenated oils are chemically produced to help increase the shelf life of processed foods like candy bars, margarine, fast food, and many packaged foods - stay far away from trans fats. If you eat dairy products then low fat or fat free cottage cheese and fat free yogurt are great options to help boost your protein intake. These products can help make meals convenient and tasty, but always read nutrition labels to avoid foods that are high in sodium, high fructose corn syrup, or saturated fats and hydrogenated oils. Remember to follow the basic principles of a fat loss nutrition plan: eat 5-6 small meals a day, choose whole foods, and maintain a slight calorie deficit to lose fat. Making time in your daily routine to prepare meals for the day will keep stress away and help you achieve your dream body. About 1-1.5 hours before you lift, you need to have a meal that contains complex carbohydrates and a lean source of protein. Otherwise, have a shake with yogurt, a high-protein sandwich, or something like chicken and brown rice. If expecting 100% perfection stresses you out, then it's better to give yourself a break once in a while.
Staying consistent with your meals every day is going to help you burn fat and re-shape your body. Apply the same rules you would to your normal meals, but you can use this list to pick different high quality protein sources, fibrous carbs, vegetables, fruits that fit into your diet, and condiments that won't ruin your progress. If you're still not losing excess fat, drop another 250 calories and you'll be back on track.
A regular scale can be deceiving, because it's possible to shed fat without a huge change in weight, which is more common if you're new to lifting weights and resistance training. Your metabolism will run at high gear, your body will be primed to burn fat as fuel, and you'll start shedding excess pounds.
Make sure you don't overdo fats as they are calorie dense, but small amounts added to your meals will be very beneficial to your fat loss efforts. Fibrous vegetables won't make much of an impact on your diet but they can help you feel fuller and supply healthy vitamins and minerals! Stay away from mixed drinks that contain sugary additives like juices or are heavy in cream. Spices, herbs and hot sauces can add a lot of taste with zero calories, but putting butter, cheese or cream into your meals will really set you back. This will provide you with the fuel you need to blast through your workout and kick your body into fat-burning, muscle-building mode.
Being stressed out will hold you back from reaching your fat loss goal because stress makes your body store fat! It'll help keep your morale up and show you that a clean diet is one you can keep following your whole life. Since you need each and every meal to keep your metabolism high, never completely remove a meal. If your weight isn't dropping but your body looks better, you are most likely losing fat while adding muscle.
Shedding 2-3lbs of fat per week will help you stay energized and won't leave you constantly tired, hungry and cranky! You can make better choices, and having a drink or two on a special occasion is fine but try to alternate water between drinks. Always read the nutrition labels on any condiments you like to use, and cook with olive oil when necessary. Don't rely only on the scale - take body measurements with measuring tape, keep a record of your body fat percentage, and take progress pictures once every 2 weeks.
With a little bit of time management and preparation, you'll be able to fully commit to your fat loss nutrition program.
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