Who does not want to lose weight quickly. Losing weight is not impossible as many people think it is. However, it does take a lot of dedication, determination and hard work.
It is important however to understand the difference between losing weight and losing fat. To lose weight also means to lose muscle, water and fat. However, we actually want to lose fat and keep the muscle.
The following fat loss meal plans below will aid in losing fat effectively without losing on muscle and water.
Easy Fat Loss Diet Plan
Option 1: 1/2 cup oatmeal + 1/2 banana + 1/2 cup egg whites + 1 cup of berries
Option 2: 3 egg whites + 1 whole egg + 1 cup spinach + 1/2 cup veggies of your choice (tomatoes, peppers, mushrooms) + 1 slice of Ezekiel bread or other sprouted grain bread
4 oz. protein + 1 cup veggies
Option 1: Grilled chicken breast with asparagus
Option 2: Baked tilapia with broccoli topped with seasoned extra virgin olive oil
Option 3: Sardines served with mixed greens salad
4 oz. protein + 1 healthy carbohydrate + 1 cup veggies
Option 1: 1 can tuna (in water) with 1/2 yam and 2 tbsp salsa
Option 2: Grilled tofu with 1/2 cup brown rice and 10-12 walnuts
Option 3: Kidney beans with 1/2 cup quinoa and 1/2 sliced avocado
Option 1: 1 scoop protein powder and water / almond milk
Option 2: 1 cup carrots or celery and 2 tbsp hummus
Option 3: 1 apple + 1 tbsp natural nut butter
4 oz. protein + 1-2 cup veggies
Option 1: 2 cups mixed greens + grilled chicken or turkey
Option 2: Lean beef burger + sauteed veggies like carrots, onions, peppers
Option 3: Chickpea salad with peppers, mushrooms, parsley, lemon juice etc.
Meal 6 (optional)
Option 1: 1/2 cup cottage cheese + cinnamon
Option 2: 1/2 plain natural yogurt + cinnamon
Option 3: Scoop of your favorite protein powder with water or almond milk
All the fat loss diet plans above contain approximately 1500-1600 calories. Make sure that you are eating a minimum of 1200 calories per day for optimal results. They all include protein sources like chicken, turkey, extra lean beef , eggs, healthy fats like extra virgin olive oil, nuts & seeds and healthy carbohydrates like vegetable, fruits, beans & lentils and whole grains. To drink use water and tea. Drink a glass of water first thing in the morning and before each meal to stay well hydrated and keep you from overeating.
Space your meals 2-3 hours apart in order to provide your body with a steady flow of energy throughout the day. You can expect to lose 2-3 pound of pure fat, but remember this is not a starvation diet. Eat whenever you feel hungry.
Last but not the least, reward yourself after you complete this 7-day diet challenge by buying yourself a nice outfit or a day at the spa.