Weight Loss Meal Plan Matrix, routine for fat loss

Weight Loss is about what TO eat, not what NOT to eat.

Step 1. CORE CALORIES at least 50% of your diet:

  • Pick one whole grain or pseudocereal (brown rice, quinoa, oatmeal)
  • Pick one legume (lentils, split peas, etc)

Since the above are loaded with complex carbs, fiber, vitamins, minerals, and even protein, they should consist of the majority of your diet. The pricetag is cheap. For example, you can buy three days of lentils for less than a dollar a day.

Step 2. NUTRIENT DENSE CALORIES roughly 20% of your diet:

  • Fruit, consume two pieces per day. Any fruit, just make sure to get a variety.
  • Vegetables, consume at least two servings per day (or as many as you want up to 20 servings).

*Note: Fruits and vegetables are very high in phytonutrients, which work together in scientifically undiscovered ways. But what we do know is that they prevent disease and keep you healthy.

nutrientdensef.jpg

Step 3. PROTEIN BASED CALORIES about 15% of your diet:

  • Fish
  • Meat
  • Tofu
  • Whey Protein Supplement

Step 4. OIL/FAT BASED CALORIES around 15 % of your diet:

  • Fish Oil
  • Flaxseed Oil
  • Olive Oil
  • Coconut Oil
  • Pumpkin Seed Oil
  • Walnuts
  • Almonds
  • Seeds

*Note: Fats are required for cardiovascular health and for the formation of healthy cells in our bodies. The right fats also promote body fat loss.

Aim for high nutrients, forget calories for a little while

When I used to diet to get muscle definition, I counted calories. AND IT WAS VERY DIFFICULT!

But there is a much easier way.

Focus on whole foods, eat lots of nutrient-rich foods, and forget about calories. Listen to your body, eat a balanced diet, exercise, and you can lose the weight. At any age!

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