Low Calorie, Healthy Diet & Exercise Plans - Free Sample!
How Our Diet and Exercise Plans Work:
In order to lose weight and burn fat fast you need to consume fewer calories than you are burning on a daily basis. If you consume too many calories, you will store it as fat, even if what you are eating is healthy food.
First of all you will need to calculate your daily calorific needs. The calculator below will give you a rough estimate:
In order to lose weight and burn fat fast you need to consume fewer calories than you are burning on a daily basis. If you consume too many calories, you will store it as fat, even if what you are eating is healthy food.
First of all you will need to calculate your daily calorific needs. The calculator below will give you a rough estimate:
The results of your calculation will display here.
To lose weight, you will need to create a deficit of around 2-400 calories below this number.As you know there are two ways to do this: reduce the amount of calories consumed, and burn more calories with exercise.
Your diet plays a huge role in how efficiently you burn calories.
This eating plan consists of small, frequent meals that are high in metabolism boosting protein, low in simple carbohydrates and fat. You will be eating 5-6 small meals of around 200-300 calories each. A high proportion of your calories should be consumed in the morning, tapering out over the day. If you are a man you will need larger portions of around 3-400 calories each.
Some foods burn hotter than others and therefore boost metabolism. Lean protein and vegetables have a high thermic effect, so there needs to be a protein source and preferably a vegetable or salad for every one of your 5-6 meals. I know this is going to be difficult for people who like fruit and yoghurt or cereal for breakfast; you can still enjoy fruit and cereal, just low GI cereal such as porridge with a lean protein, such as an egg white omelet.
In order to burn fat at its fastest lean protein is required. If you don’t have time to make egg white omelets then a few pieces of chicken, a slice of low fat cheese on Burgen Soy and Linseed bread or a protein muffin will need to be eaten. You must get that metabolism up and burning fat immediately that you wake, otherwise lean muscle starts to be lost.
Because it is necessary to eat protein at every meal, if you are unable to eat some chicken or an egg white omelet for breakfast, then you will need to get yourself some protein powder to have a protein shake for breakfast and morning tea. Any of the meals can be eaten at any time of the day, they are fully balanced with lean protein and complex carbs, so if you can face a bowl of leftover casserole for breakfast you should do it.
I personally have no problem whatsoever with chicken and eggs for breakfast; I will eat anything at any time of the day. It’s been this way since I was a kid; I would eat anything I could get my hands on. If you really need your cereal or you are a breakfast skipper and can’t face lean protein at this time of the day, I suggest you get yourself some sort of protein replacement powder.
Remember: It is vitally important not to skip breakfast or there will be no thermic kick start to your metabolism and you risk triggering starvation mode. If worst comes to worst some sort of protein replacement is required, although food is always best.
As you grow more accustomed to eating small frequent meals including lean protein and complex carbs, you will be able to incorporate more of your own recipes in, as long as they are low in fat and simple carbohydrates.
You can go 350 on one meal and then 150 on another, but try to even it out as much as you can over the day and never EVER eat till you are gorged full.
Not all of the meals in this plan will agree with you. We are all different, no two people are going to like all the same things. But what I have tried to do is show you that you CAN eat delicious food and still lose weight!
In fact, you are WORSE off if you cut DOWN on food!
The most important thing is to get a lot of your calories from protein, that way the fire of your metabolism will burn hot all day, taking care of your fat even while resting. The rest of your calories should come from complex carbohydrates and very few from fat. This eating plan provides the basis for this knowledge.
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