Effective Meal Plans for Fighting Fat



Effective Meal Plans for Fighting Fat


Last week, we went over this program’s supplementation and schedule.  This week we will be discussing Meal Planning. Proper Meal Planning is essential to maintaining healthy weight.  With all of the Fad ‘);“>Diets out there, it can become very confusing on how to eat properly.  These Fad ‘);“>Diets are only a short-term solution.  They do not offer long-term weight management benefits.


Meal Plans:


The following meal plans provide a great starting point and food options.  Meal and supplement times will vary depending on what time you get up.  Meal and supplement times listed are for reference purposes only.  These can be adjusted to fit your schedule.  Be sure to schedule your meals every 3 hours, and supplements as suggested before meals.  Follow the chart at the end of this section to update your meal plan and stay the path.  It is very important to track your progress weekly to determine what adjustments will need to be made. 


Eating Tips:

Drink water!  Water is the most important nutrient in the body.  Water plays a key role in every function of the body.  Your blood is 82% water, your brain is 76% water and your muscles are 75% water.  Water is essential to optimal health and performance. Eat every 3 hours, whether you’re hungry or not.  By eating smaller meals throughout the day, you keep your metabolism burning.  When you don’t eat or only have 1-3 meals a day, your metabolism is only active 1-3 times a day.  It is laying dormant or inactive the remainder of the time.  Eating more frequently also allows for better blood sugar control. Incorporate a high-protein ‘);“>diet.  Protein is essential for building lean muscle and burning body fat.  When using protein powders, use a high-quality protein such as Stealth Bodybuilding’s Super Whey Complete. When eating carbs, eat at least one gram of protein per gram of carb.  Carbs empty out of your stomach very quickly, causing frequent hunger.  This is why you become hungry not long after eating pasta and/or rice heavy meals.  By matching carbs with protein, the carbs will bond with the protein, which causes longer emptying time from the stomach, thus, better appetite control. Eat healthy fats.  Most people get scared when they hear the “F” word.  However, your body uses fat as it’s primary source of energy.  When choosing your fat sources, choose unsaturated fats instead of saturated fats.  Examples of good food sources with unsaturated fats are fish, almonds, flax, avocado, natural peanut butter, olives and canola oil. When eating fruits, eat them earlier in the day.  Fruit is high in fructose, which takes your body a long time to burn it off.  If you eat fruit later in the day, your body will not have enough time to burn off the fructose which will then be stored as fat.
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Meal Plan Adjustment Chart

In order to calculate the appropriate amount of calories, protein, carbs, and fats needed to achieve your desired weight, you MUST fill out your Weekly Success Chart in order to track your progress.  The chart below details how to adjust your ‘);“>diet based on gains and losses.
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Chart Summary: If you gain muscle and lose fat, do not change your meal plan values.If you gain muscle and fat, reduce to amount of calories in your meal plan and track.If you lose muscle and gain fat, increase the amount of calories in your meal plan and track.If you lose muscle and fat, increase the amount of protein in your meal plan.
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To monitor your body fat %, you can have this done at most gyms.  Or, you can purchase calipers, a scale that measures this, or a hand-held Body Fat Analyzer

 



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