Fast Fat Loss Diet Plan.....
All Fat Loss experts agree that a Good Nutrition Plan is an extremely important part of any fat loss plan – if not the most important part. The Nutrition Plan you follow is actually going to help your fat loss or inhibit it!
Supportive nutrition doesn’t need to be frustrating! It's all about taking daily action and making better choices. Living Healthier each and every day will boost your metabolism, eliminate cravings and binging, burn more fat and dramatically increase your energy and mood.
To fully embrace your new body you must first start off with the basics of supportive nutrition and live by these habits everyday.
So let’s run through those guidelines:
Consume 5 – 6 small meals a day of similar caloric value.
This tip alone can be the factor that kicks your metabolism into high gear. The thermic effect of food is one of the few ways your body burns calories. When you eat several meals a day of the same caloric value, you never feel like you are on a diet and you are always in an optimized fat burning mode. This is one of the secrets fitness models use to become so lean. A sample 6-meal plan would include breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack.
Eat Breakfast Every Day.
Studies show that people who eat breakfast on a consistent basis tend to be significantly leaner than those who don’t. Additionally, breakfast is a great way to stunt the release of cortisol (a hormone that tells your body to store fat). Start each day with breakfast, no excuses.
Consume lean protein, fibrous carbohydrates and healthy fats with every meal.
Each meal you eat should contain a combination of the three food groups mentioned. You should never have a meal that is all carbohydrates or all protein. Balance out each meal using the leanest proteins and most natural carbohydrates.
Eat as many different coloured fruit & vegetables as you can.
You should consume far more than 5 servings of fruits and vegetables per day. Experts recommend 2-3 pieces of fruit per day and at least 5 servings of vegetables per day (such as broccoli, peppers, asparagus, etc.).
Eliminate Calorie Containing Beverages.
By eliminating calorie containing drinks from your daily diet, you’re essentially reducing your daily caloric intake by quite a bit, which will equate to fat loss. A can of soda contains 100-200 calories and a large soda from a fast-food chain contains over 500 calories. Therefore, avoid sugary drinks because they quickly increase your calorie intake and play havoc with your blood sugar levels.
Drink plenty of Drink Water.
Being in a state of dehydration hinders fat loss, promotes constipation, headaches, muscle and joint pains and creates lethargy and so on. Experts recommend you drink ½ of your body weight in clean water each day. So a 200 lb person should be drinking 100 ounces of water each day.
Eat plenty of fiber.
Replace processed carbohydrates with foods high in fiber at all meals. Examples include oatmeal instead of sugary-cereals for breakfast, salads with low-fat dressings for lunch, vegetables instead of French fries for dinner, and almonds instead of candy for snacks. Fiber helps control blood sugar and appetite.
Here's What To Do...
Sit down and come up with your meal plan for the week. It should only take a few minutes to lay out 7 different breakfast meals, 7 different lunch meals, 7 different dinner meals, and 2-3 additional snacks for each day. And who says each meal has to be different? I often just plan to eat the same breakfast, the same lunch, etc., for each day, and I’ll only switch it up only on a weekly basis. Some like to do it more often, and that’s fine. I find it easier to simplify things.
The menu template for healthy fat loss and a fit firm body
Meal 1:
Lean Protein, Starchy Carbohydrate, Fibrous Carbohydrate (Fruit/vegetable/ salad)
Meal 2:
Lean Protein, Fibrous Carbohydrate (Fruit/vegetable/ salad)
Meal 3:
Lean Protein, Fibrous Carbohydrate (vegetable/salad)
Meal 4:
Lean Protein, Fibrous Carbohydrate (Fruit/vegetable/salad).
Meal 5
Lean Protein, Fibrous Carbohydrate (vegetable/salad), Starchy Carbohydrate (only after workout).
Meal 6 (optional)
Lean Protein, Fibrous Carbohydrate (Fruit/vegetable/salad)
This meal plan is for an evening workout, for a morning workout swap meal 2 for 5. This meal plan would look something like: 30-35% of calories from carbohydrates, 40% from protein and 25-30% from fat. You’ll consume only fruits or vegetables with each meal throughout the day avoiding all starchy carbohydrates such as rice, potatoes, pasta and bread. You may have a starchy carbohydrate for breakfast and after a workout within 30 minutes of completing the session.
Example Meal Plans
Non-Workout Day
MEAL |
FOOD |
Breakfast |
2 eggs (in an omelet) |
1 cup chopped raw spinach, peppers, and
onions (in an omelet) |
1 slice SWG bread |
1 medium pear |
Snack
|
1 oz almonds or walnuts |
1 medium apple |
1 cup cucumber slices |
Lunch |
3-4 oz salmon fillet (broiled) |
1 cup spinach (sautéed) |
small green salad or ½ cup raw tomato,
pepper, and cucumber |
1 tsp olive oil |
apple cider vinegar |
Snack |
1 oz pumpkin or sunflower seeds |
1 medium pear |
4 oz celery sticks and carrot sticks |
Dinner
|
3-4 oz shrimp (grilled) |
1 cup green vegetables (stir-fried) |
small green salad or ½ cup raw vegetables |
apple cider vinegar + 1 tsp olive oil |
1 tsp (or 2 softgels) fish oil or cod liver oil |
Snack (optional) |
1 egg (hard-boiled) |
Evening Workout Day
MEAL |
FOOD |
Breakfast |
2 eggs (in an omelet) |
1 cup peppers, onions, and mushrooms (in an
omelet) |
Snack |
1 oz almonds |
1 medium pear |
Lunch |
3-4 oz shrimp (grilled) |
2 oz avocado |
½ cup cooked lentils or other legumes |
large green salad or 1 cup raw vegetables |
apple cider vinegar + 1 tsp olive oil |
1 tsp (or 2 softgels) fish oil or cod liver oil |
Snack |
1 egg (hard-boiled) |
1 medium banana |
Dinner |
3-4 oz lean steak (grilled) |
1 cup green vegetables (stir-fried) |
small green salad or ½ cup chopped raw
vegetables |
½ cup cooked wild rice |
Snack (optional)
|
1 oz cashews |
1 medium pear |
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