How to create your own
fat burning recipes

To create your own fat burning recipes, your first step should be to choose which food you will use for your daily meals.

This is the list of the top 15 fat burning foods:

Chicken breast, turkey breast, egg whites, lean red meat, fish, shellfish, oatmeal, yams, potatoes, brown rice, whole wheat bread, whole grain products, vegetables, fresh fruit, low fat and non-fat dairy products.

Your next step in creating your own fat burning recipes is to calculate how many calories your body can burn during the day. This is done by calculating your TDEE (total daily energy expenditure) using your lean body mass.

After calculating your daily calorie intake the next step is to choose the best nutrient ratio for your body type. If you gain body fat easily and have a difficult time losing it, then most likely you have an endomorph dominant body type.

Starting with a 50-30-20 nutrient ratio works the best for endomorph dominant body types. What this actually means is that 50% of your calories should come from carbohydrates, 30% of your calories should come from lean protein and 20% should come from good dietary fat.

The next step is to take your daily calorie intake and multiply it by these percentages. So for example if we take 2000 calories per day this would come out to the following numbers.

1) Carbs (50%) 2000 x 50% = 1000 calories

2) Protein (30%) 2000 x 30% = 600 calories

3) Dietary fat (20%) 2000 x 20% = 400 calories

Once you have the calories from each nutrient, your next step is to calculate how many grams of each nutrient you have to eat per day.

This is done by dividing the calories by the following numbers. Carbs have 4 calories per gram, protein also has 4 calories per gram, and dietary fat has 9 grams per fat.

Here is what we will get:

1) Carbs 1000 calories divided by 4 = 250 grams

2) Protein 600 calories divided by 4 = 150 grams

3) Dietary fat 400 calories divided by 9 = 44.4 grams

The next step in creating your fat burning recipes is to choose the amount of meals that you will eat during the day.

Eating four meals every four hours is the optimum amount when you are losing unwanted body fat.

So the last step is to take your daily grams of carbohydrates, protein and dietary fat and divide them by four:

1) Carbs 250 grams divided by 4 = 62.5 grams

2) Protein 150 grams divided by 4 = 37.5 grams

3) Dietary fat 44.4 grams divided by 4 = 11.1 grams

This means that every one of your meals during the day should contain about 63 grams of carbohydrates, 38 grams of lean protein and 11 grams of good dietary fat.

Dividing your daily carbohydrate, protein and dietary fat calories by the amounts of meals that you choose to eat is important also since many foods you will count according to the calories on the package.

1) Carbs 1000 calories divided by 4 = 250 calories

2) Protein 600 calories divided by 4 = 150 calories

3) Dietary fat 400 calories divided by 4 = 100 calories

Every one of your meals should have 250 calories of carbohydrates, 150 calories of lean protein and 100 grams of good dietary fat.

If you want to create a lean, healthy body you will have to do some work and learn how to weigh and count the food that you eat in every meal.

There is no easy way to actually do this if you want to consume accurate amounts of calories on a daily basis.

Calories are the most important part of an effective weight loss program, and this is why consuming the right amount of each nutrient is so important.

Creating your own fat burning recipes is the best approach when it comes to fat loss.

My suggestion is to start out with really simple recipes in the beginning and as you get more advanced in your program then to play around and create more complex combinations of food.

The meal planning section in this site has been especially designed to help with making your meals, and this is why in this article I will not go into the exact recipes for any meals.

Of course there are many details that are important to make effective fat burning recipes, but by understanding how to calculate the right size of every one of your meals is the most important step you can take toward creating the body of your dreams!