What to eat and how much to eat are the two first questions anyone interested in health asks. And just like everything else in the fitness world, there is an overabundance of information that serves only to confuse trainees. And once again, just like everything else in life, the answer is simple but the implementation is not.

I have already covered the basic rules of eating and the principles that must be followed regardless of your objectives in this post. Just to recap-

  1. Avoid Obvious Junk
  2. Avoid Hidden junk
  3. Eat healthy alternatives
  4. Find a system that lets you follow the above three rules. If that means eating 1 meal a day or 6, so be it.
  5. Aim to follow all these rules 80% of the time. Let go of and don’t worry about the 20%.
  6. Drink 4-7 liters of water a day.
  7. Supplement to fill gaps in your diet.

In this series I want to cover some actual eating templates that can be followed by most people, that are simple to implement. But always keep in mind the basic rules of eating.

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Eating for Fat and Weight loss

The trick to dieting for fatloss is to eat in a way that keeps you satiated but at the same time reduces your calories considerably. Once again food composition is king, see the previous post for more information on this. Also remember that is is critical to drink a 4-7 liters of water a day.  Here are 3 simple ways to structure your diet for maximum fatloss-

 

Diet 1

3 meals a day + 2 snacks in between.

Breakfast-

1 cup green tea

2 fresh vegetables (carrots, cucumbers etc)

2 egg whites + 1 whole egg

1 cup oats cooked in water with 1 scoop whey protein

1g fish oil

Snack 1

1 cup green tea

5 almonds

1 fresh fruit

1 fresh vegetable

2 vit c tablets

Lunch-

1 cup green tea

1 fresh vegetable

50g brown rice

1 cup dal

1g fish oil

Snack 2

1 cup green tea

1 fresh fruit

2 vit c tablets

Dinner

1 cup green tea

2 fresh vegetables

200-400g Chicken + Brown Rice

100g Curd

1g fish oil

 

Diet 2

2 meals a day + 1 snack

Breakfast

2 Cups green tea

1 fresh fruit

2 fresh vegetables

1 cup oats cooked in water + 1 scoop whey protein

1g fish oil

2 vit c

Snack 1

2 Cups green tea

1 fresh fruits

2 fresh vegetables

5 almonds

2 egg whites + 1 whole egg

1g fish oil

Dinner

2 cups green tea

2 fresh vegetables

200g-400g chicken + Brown rice

1g fish oil

2 vit C

 

Diet 3

4 meals

Breakfast

1 cup green tea

1 fresh vegetable

1 cup oats in water + 1 scoop whey protein

1g fish oil

2 Vit c

Brunch

1 cup green tea

1 fresh vegetable

1 fresh fruit

5 almonds

2 egg whites + 1 whole egg

2 vit c

Lunch

1 cup green tea

1 fresh vegetable

1 fresh fruit

50g brown rice + 1 cup dal

1g fish oil

Dinner

1 cup green tea

2 fresh vegetables

200-400g chicken + brown rice

100g curd

1g fish oil

 

As you can see there are some common features to all these diets. Every meal is preceded by green tea and vegetables/fruit. They reduce hunger and fill the stomach. They also directly aid fatloss by reducing insulin production. After that each meal has some lean protein and healthy carbs. Finally the meal is topped off with healthy fats. The foods are selected for ease of preparation and packing. The amount of calories or macro nutrients eaten are not as important as the content of food is fantastic for fatloss and the order such that hunger is minimized. Most importantly it is easy to follow and keep you satisfied.

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