Daily Fat Loss Meal Plans with Tasty Fat Burning Foods
loss occurs when there is a caloric deficit in relation to calories
in versus calories out. Your basal metabolic rate takes in consideration
your body functions and how much that burns alone, which on average
is 1200 but this figure depends on a few factors which can differentiate
each persons individual BMR. The activity you add to this versus
the food intake will overall balance to a surplus or deficit.
For a fat loss you want to see a deficit but within reason. If
you do not get in enough calories you then alter the effect and
will gain weight due to the result of your metabolism slowing in
response to the lack of calories needed. Eating every 2-3 hours
is the basis of this diet which helps keep that metabolism burning
your fat stores and not having to concentrate on the food you're
taking in. Lack of activity combined with lack of attention to diet
causes your body then ignores fat stores and works on what you are
eating, packing the rest of the excess calories away for a rainy
day since it feels you are not eating frequently enough. Starvation
or limiting meals while drastically lowering your daily calories
will sabotage your results slowing the metabolism in turn packing
fat. In other words, do not skip meals!
Your choices for complex carbs should come from brown and black
rice, tubers such as potatoes and yams as well as grains such as
oats and quinoa. ½-3/4 cup with lunch and dinner is optimal.
Between lunch and dinner you can have other carb sources such as
beans, carrots and squash, or yogurt with fruit.
The fibrous carbs are a must. Dark leafy greens and items such
as green beans, asparagus, and broccoli and mustard greens should
be eating 2-3 times per day. Breakfast is always easy with choices
like egg whites, protein shakes, and oatmeal. Pre and post workout
depends on your goals and factor on protein or 50/50 type shakes.
I say if you want to burn fat, eat a good meal after your workout,
items such as listed above.
A few hours before bed is a great time for a protein powder and
water drink to help with muscle recovery. This is not going to cause
you any fat gain at all. Lastly you want to ensure you include some
Omega fats into the diet in the forms of olives, avocado and the
best choice being almonds.
Use this guide to set up a meal plan, here is a sample
fat burning meal plan:
- Breakfast - oatmeal and 3 egg whites with a small banana
- Snack 1 - no fat plain yogurt with ¼ cup mixed
nuts and berries
- Lunch - chicken breast or fish fillet with 2 cups greens
and no fat dressing along with ¾ cup brown rice.
- Snack 2 - 2 plain rice cakes with a tsp of almond butter
per cake and ½ cup to a cup chopped broccoli
- Dinner - large fish fillet of cod or snapper steamed
with 1 cup (measured cooked) mustard greens and spinach plus a
small potato or yam
- Snack 3 - protein drink
This will help you with some serious fat loss! Keep it strict and
you can expect an average of 2 pounds per week or 8-10 pounds in