Changing the total number of calories and the type of calories you eat will help you reach your weight loss goals. Shifting your calories according to the meal, the day and the type of calories are different ways you can rearrange how you eat your food to lose weight. Incorporating a different strategy every week will surely keep your body from adapting to your foods, enhancing your weight loss efforts. Keep track of your plan in a journal or by using a monthly calendar so you can easily adapt your workouts and make quick changes to reach your goals.
Meals
Step 1
Eat one-third of your daily calories for breakfast only if it is your post-workout meal. Breakfast reduces the likelihood you will binge on high-calorie, fatty and sugary foods later in the day.
Step 2
Eat only 200 to 250 calories for a small breakfast, saving one-third of your calories for your post-workout meal if you are exercising later in the day. Consuming a high-carb, high-calorie meal within 30 minutes of your workout optimizes glycogen replenishment and muscle-tissue remodeling, according to a 2010 article by Stephen Bird, Ph.D., published in the "Strength and Conditioning Journal." This means you will have more energy for your next workout, and you'll burn more calories throughout the day, losing weight.
Step 3
Divide the remaining two-thirds of your calories between four to five small meals, consuming each meal two to three hours apart. Small frequent meals help you maintain a steady blood sugar level, enhancing your metabolism.
Types of Calories
Step 1
Change the percentage of your daily calories that come from carbohydrates, proteins and fats. Eat 20 to 30 percent of your calories from carbs for two days. Low-carbohydrate diets can help you lower your body fat composition better than low-fat diets, according to a 2010 article by registered dietitian Jeff Volek, Ph.D., published in the "Strength and Conditioning Journal." Divide your remaining calories between healthy fats, such as provided by unsalted nuts, and high-quality protein, such as found in salmon, chicken breast and egg whites.
Step 2
Increase the number of carbs you eat to between 45 and 50 percent for one day. Divide your remaining calories between protein and fats. Your body needs some carbs to effectively burn body fat, according to William McArdle and colleagues, authors of the book "Exercise Physiology, Energy, Nutrition & Human Performance."
Step 3
Continue to alternate between low-carbohydrate and higher-carbohydrate meals, maximizing your body's capacity to burn stored body fat and augmenting your weight loss efforts.
Alternate Days
Step 1
Vary the number of calories you eat each day according to your workouts. Experiment between eating higher calories during a resistance-training day compared to a cardio day. Keep a workout and food journal, noting the days in which you are most hungry compared to the days you are least hungry.
Step 2
Eat fewer calories on days in which you do not exercise or only exercise lightly.
Step 3
Optimize your low and high-calorie days. Save your high-carb meal for after a workout on low-calorie days. Eat low-carb meals throughout the day on the high-calorie days.
Tips and Warnings
- Use a spreadsheet to plan your meals and easily assess your percentage of calories from carbs, protein and fats.
References
- "ACSM's Health & Fitness Journal"; Your Clients Are What They Eat: Balancing Weight with Diet Part 1; Gary Miller, Ph.D.; January/February 2005
- "Strength and Conditioning Journal"; Strength Nutrition: Maximizing Your Anabolic Potential; Stephen Bird, Ph.D.; May 2010
- "Strength and Conditioning Journal"; Low-Carbohydrate Diets Promote a More Favorable Body Composition Than Low-Fat Diets; Jeff Volek, Ph.D., RD, et al; February 2010
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
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