Nutrition for fat loss - general guidelines:
-Total calories & macronutrients matter. Count them; especially your carbs. Aim for a high protein, low-moderate carb, low-moderate fat diet... . I
recommend http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html for calculating out your calorie & macro
goals if you are looking to lose weight and are performing both lifting and
cardio regularly
~Eat 6 small meals/snacks per day.
~Eat every 3-4 hrs to keep your metabolism going.
~1st 3 meals are carb meals (they include 1 serving of 100% whole wheat/grain & 1 serving fruit if you'd like).
~Last 3 meals/snacks are just protein and fat (the only "carbs" in these meals are from veggies - non-starch veggies are "unlimited").
~Eat 6 small meals/snacks per day.
~Eat every 3-4 hrs to keep your metabolism going.
~1st 3 meals are carb meals (they include 1 serving of 100% whole wheat/grain & 1 serving fruit if you'd like).
~Last 3 meals/snacks are just protein and fat (the only "carbs" in these meals are from veggies - non-starch veggies are "unlimited").
Carbs:Carbs in your diet should come...
*MOSTLY from green veggies --limit intake of starchy veggies (corn, peas, potatoes, winter squash) *SOME from (100%) whole wheat/grains --100% whole wheat/grains are the 1st ingredient & the label does NOT say "enriched" flour *MINIMALLY from fruit --fruits are simple sugars & should be limited to 3 or fewer servings/day Protein:*Protein should be low-fat & low-carb...
Examples are: --lean deli meats (watch the sodium), chicken breast, 98% lean Jenni-O lean beef/turkey --Soy protein: Smartlife refrigerated balogna, original boca burgers --Soyless, meatless, protein: Quorn ground beef or cubed chicken (frozen section) --Dairy: PLAIN nonfat greek yogurt, Kroger Carbmaster "yogurt", fat free cheese (feta is great), US almond milk (cow's milk has too much sugar) --Egg whites, egg beaters (carton or freshly separated) --Seafood: salmon, hallibut, scallops, shrimp, tuna |
Fat:*Your diet should be low in total fat: Most fats should be sources of Omega fatty acids (especially omega 3!); saturated fat should be VERY low, trans fat should be virtually non-existent!
*Making 20-30% of daily caloric intake come from fat will actually help you reach your weight-loss goals **Aim to include ~3 small servings from varying sources below on a daily basis: -Omega 3: ground flax seeds, chia seeds, walnuts, salmon, halibut, scallops, shrimp, tuna, tofu, soybeans -Omega 6: ground flaxseeds, pumpkin seeds, pine nuts, pistachios, raw sunflower seeds, EVOO, olives -Omega 9 (although your body does produce this): EVOO, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachios, cashews, hazelnuts, macadamia nuts. -Virgin coconut oil (NOT refined!): composed of medium-chain fatty acids (which act like carbs, rather than fats, in the body). They are sent to the liver & immediately converted to energy, speeding up your metabolism (rather than being stored as fat). Use this to substitute for butter or shortening in baking, or use it in place of cooking oils. |
Looking for a more specific diet plan?? I have recommendations but I am not going to write up a plan for you...
1.) If you are looking to lose a great deal of weight (>30#) or are fairly new to a healthy/fit lifestyle, I recommend:
A.) Weight-watchers original program (not points plus bc eating endless amounts of fruit just simply won't help you lose weight).
B.) A a simple low-calorie diet plan where you consume ~500 calories less/day than your maintainence caloric intake would be. The book entitled "28-day body shapeover" by Brad Schoenfeld will give you structured meal & workout plans to specifically follow.
2.) If you are looking to lose <30#, I recommend following a nutrition & exercise plan from Beach Body:
A.) Shaun T's Insanity Program for those of you who can handle high-impact, high-intensity exercise.
B.) P90x if you enjoy lifting more-so
C.) Chalene Johnson's Turbo Jam/Fire &/or Chalene Extreme if you like more of a fun work out.
You can still follow these Beach Body nutrition/work out plans without buying the shakes from them (but the workouts are worth the $$ IMO). -No, I am not a Beach Body coach, nor do I plan to become one! I do support their products though :)
3.)If you want to lose the last 5-15# & can eat large quantities of veggies, I recommend Pauline Nordin's Fighter Diet. It worked for me (in conjuction with Shaun T's Insanity workout plan) & I loved it. I still follow many of the guidelines from the book, learned a great deal from it, and will follow it again if I plan to prep for a show some time. (Or, I can get you in contact with one of the personal trainers I can recommend from experience!) Losing the last 5-15# comes down mainly to a strict DIET.
A.) Weight-watchers original program (not points plus bc eating endless amounts of fruit just simply won't help you lose weight).
B.) A a simple low-calorie diet plan where you consume ~500 calories less/day than your maintainence caloric intake would be. The book entitled "28-day body shapeover" by Brad Schoenfeld will give you structured meal & workout plans to specifically follow.
2.) If you are looking to lose <30#, I recommend following a nutrition & exercise plan from Beach Body:
A.) Shaun T's Insanity Program for those of you who can handle high-impact, high-intensity exercise.
B.) P90x if you enjoy lifting more-so
C.) Chalene Johnson's Turbo Jam/Fire &/or Chalene Extreme if you like more of a fun work out.
You can still follow these Beach Body nutrition/work out plans without buying the shakes from them (but the workouts are worth the $$ IMO). -No, I am not a Beach Body coach, nor do I plan to become one! I do support their products though :)
3.)If you want to lose the last 5-15# & can eat large quantities of veggies, I recommend Pauline Nordin's Fighter Diet. It worked for me (in conjuction with Shaun T's Insanity workout plan) & I loved it. I still follow many of the guidelines from the book, learned a great deal from it, and will follow it again if I plan to prep for a show some time. (Or, I can get you in contact with one of the personal trainers I can recommend from experience!) Losing the last 5-15# comes down mainly to a strict DIET.