If you want to shed fat and stay healthy, you need to stick to a meal plan that delivers the right amount of nutrition. Losing fat requires you to create a caloric deficit in your diet. A pound is equal to about 3,500 calories, so if you want to lose a pound a week, you need to cut about 500 calories a day, burn 500 calories through exercise, or a combination of the two.
Protein
Protein is an essential part of any fat-loss plan. Eat five to six small meals per day to help increase your metabolism, which helps you burn more fat. Each of these meals should include a source of protein such as fish, eggs, turkey, chicken and legumes. Sample meal choices for protein include two to four eggs, a 4-oz. piece of chicken, 4 oz. of turkey slices, 1/2 cup of cottage cheese or a cup of bean soup.
Carbohydrates
Carbohydrates -- which include fruits, vegetables and whole grains -- are your body's preferred source of fuel and energy. They also provide a variety of vitamins and minerals that most protein and fat sources do not. Complex carbohydrates are the best type of carbs because they include fiber. According to the American Council on Exercise, fiber helps aid with weight loss and digestion. Each meal should have a source of carbohydrates to help with protein digestion and supply a steady flow of energy. Try alternating between a piece of fruit and a vegetable for each meal. Eat oats for breakfast, and use whole-grain bread for your lunch sandwich.
Healthy Fats
Even though you are trying to lose fat, you don't want to cut healthy fats from your diet completely. According to the American College of Sports Medicine, fat is essential for absorption of fat-soluble vitamins, cellular health and hormone production. Healthy sources include olive oil, fish, avocado and peanut butter. Try to have a small amount of fat at two or three meals. Since fat is calorie-dense, you should not eat it at every meal if you are trying to lose weight. Try a couple slices of avocado for breakfast, peanut butter with your fruit for lunch or a 4-oz. piece of fish for dinner.
Tips and Considerations
You need to adjust your sample meal plan to your specific needs. A small meal for a 200-lb. man is different than a small meal for a 150-lb. man. The key to losing fat is to keep portions even throughout the day, limit your carbohydrate intake to 40 percent to 50 percent of your daily calories, eat most of your calories in the first half of the day, and eat enough to meet your daily caloric and nutritional requirements. If you don't eat enough calories, you will put your body in starvation mode and eventually gain more weight when you begin to eat normally again. Remember that your body thrives on regularity; it you regularly eat five or six times a day, your body will sense it has no reason to store extra energy as fat.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
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