The Meal Planner is the best way to design a healthy eating plan for creating a lean, healthy body and reaching your ideal weight.
If your major health goal is to create permanent fat loss, this section will definitely help you to move you in that direction.This process is very simple, and once you have created your first meals, changing or adjusting them in the future will be a breeze!
By using this approach you will also create the perfect size portions for effective weight loss every time!
But before I explain how to create your own healthy eating plan using the meal planner, I would like to explain what it will take for you to create permanent fat loss, in case you have not read the other sections of my site.
First of all, building a sustainable diet and exercise plan is the key to reaching and maintaining your ideal body weight! This is not easy for most people.
The reason is simple: Our landscapes are literally covered with delicious food, that has massive amounts of calories, and in addition to this, an effective exercise strategy takes a lot of time and energy.
Still, to create the body of your dreams you will have to create a healthy eating plan and will have to use cardio training and weight training on a regular basis.
You will also have to become completely conscious of how many calories are consuming from every food source or beverage, and have to become completely aware of how many total calories you are consuming on a daily basis!
HEALTHY EATING PLAN: COUNTING YOUR CALORIES
To do this effectively you will have to literally build a calorie database in your brain, and will have to make calorie counting part of your daily life!
You will also have to make healthy eating plans, where you calculate every meal that you will eat during the day, so that you know the exact amount of calories that you are consuming.
This way, you will never leave anything to chance, and will increase your chances of reaching your ideal weight tenfold!
To create your healthy eating plan you will have to read labels, use online sources, and maybe even have to buy and use your own calorie counting book that has all the calorie and nutrient counts of the foods and beverages you consume during the day.
The best resources for this information can be found in this calorie counterarticle on my site!
You will also have to calculate your TDEE (total daily energy expenditure) which is your maintenance daily calorie intake and make sure you never eat more than this amount while you are in the weight loss phase of your program.
The formula for this can be found in this calorie intake article.
And after you reach your ideal weight, you will have to eat this way 90 percent of the time!
Once you know how many calories your body can realistically burn during the day, and count all the calories that you are currently consuming, you might realize that you have been eating way too much food, and that is the major reason why you currently have unwanted body fat.
HEALTHY EATING PLAN: SINCE OUR BODIES ARE VERY EFFICIENT, THEY NEED VERY FEW CALORIES TO FUNCTION PROPERLY
The fact is that our bodies are way too efficient, and they do not really need that many calories to sustain our current weight, and to keep our body functioning properly.
This is especially true if you have slowed down your metabolism using low calorie and/or fad diets.
This efficiency when combined with a high daily calorie intake is what creates unwanted body fat!
So to create permanent fat loss, you will have to design your own healthy eating plan, that takes into account your daily maintenance calorie intake, and also takes into account the best possible nutrient ratio for your body type that you were born with.
In addition to this, you will have to use an effective meal frequency/timing approach through the whole weight loss phase of your program.
If you have an endomorph dominant body type you will have to do this for the rest of your life, if you want to maintain your ideal weight once you reach it!
Some people, do not like hearing this, but when it comes to maintaining ideal weight, there is no other way for the endomorph! I know this for a fact, because I have this body type.
In this weight loss secrets article you will find out everything about body types. This information will change the way you look at weight loss from now on.
And last, but not least, you will have to use cardio workout routines to burn unwanted body fat and weight training weight loss workouts to maintain your muscle mass, from the day you start your program and for as long as you want to maintain the lean, healthy that you will create using this approach!
There are no tricks to creating permanent fat loss, it is hard work, and it is a shame that so many lies have been spread by the con-artists and weight loss supplement manufacturers that want to make money from the human desire for achieving fast and quick weight loss.
The truth is that there is no such thing, it is a myth. If you want to lose weight permanently, and you want this weight to come from unwanted body fat, you will have to use an effective nutrition and exercise strategy for the rest of your life.
This is the only path that you can take to create a lean, healthy body and then maintain it for life, especially if you have an endomorph dominant body type!
HEALTHY EATING PLAN: THE FIRST STEP
The first step toward designing your own healthy eating plans is doing all the calorie calculations. This means that you should calculate your TDEE (total daily energy expenditure) and also calculate your current daily calorie intake. These are the numbers that you will use to create your daily meals in the second step of the meal planner!
This calorie intake article has all the information that you need to properly calculate your optimum daily calorie intake.
In the calorie counter article I explain exactly how to count the calories in the food that you consume during the day.
Knowing the current amount of calories that you are consuming is very important because if you have to lower or raise your calories, this must be done gradually, so that your body can adjust to your new daily calorie intake without experiencing any type of shock.
Everything you do in your weight loss program must be done in moderation, including raising or lowering your calories.
Once you know how many calories your body can burn during the day, and you know how many calories you are currently consuming, your next step will be to create your meals using this new calorie intake.
To create permanent fat loss, you should consume exactly the amount of calories that your body can realistically burn, and use exercise to burn the unwanted body fat that you want to lose.
Do not try to diet off body fat, it will never work in the long run!
Calorie intake is the most important element of weight loss! The reason for this is simple: Weight gain is the combination of our body being very efficient at sustaining itself on a small amount of calories and the consumption of more calories than our body can realistically burn during the day.
This means that if you want to create permanent fat loss you must consume the amount of calories that your body can burn, and let cardio training and weight training burn the unwanted body fat that you want to lose permanently!
HEALTHY EATING PLAN: THE SECOND STEP
The next step when using the meal planner, is to choose the optimum nutrient ratio that you will use for creating your weight loss meals. The moderate 50-30-20 nutrient ratio is the best place to start.
In this healthy diet plan article you will find everything about nutrient ratios and will discover why they are so important when it comes to creating permanent fat loss.
When using this nutrient ratio, 50% of your calories will come from carbohydrates, 30% will come from protein, and 20% from good dietary fat.
To create the optimum healthy eating plan, you simply take your maintenance daily calorie intake, your 50-30-20 nutrient ratio and using these numbers calculate how many of your daily calories will come from carbohydrates, protein and dietary fat.
In this meal planner example I am using a calorie intake of 2000 calories per day with a 50-30-20 nutrient ratio. This is how you create daily meals for your healthy eating plan.
-Carbs…..2000 calories x 50% will equal 1000 carbohydrate calories
-Protein…2000 calories x 30% will equal 600 protein calories
-Fat…….2000 calories x 20% will equal 400 dietary fat calories
Once you have the calories from each macronutrient, then you divide by the amount of calories in each gram of each nutrient.
-Carbs…..1000 calories divide by 4 calories per gram will give you 250 grams from carbohydrates
-Protein….600 calories divide by 4 calories per gram will give you 150 grams from protein
-Fat…….400 calories divide by 9 calories per gram will give you 44,5 grams from dietary fat
The next step is to divide these numbers by the amount of meals that you will be eating during the day, which in this example will be four.
-Carbs……250 calories…62.5 grams
-Protein….150 calories…37.5 grams
-Fat………100 calories…11 grams
This means that every one of your meals will be 500 calories, and should have about 63 grams of natural complex carbohydrates, 38 grams of lean protein and 11 grams of good dietary fat.
To calculate your meals you will have to know the values of the food sources that you are choosing. To find an explanation about how to count calories you can read the calorie counter article. On that page you will also find the link to a free online calorie counter.
Another option is to acquire a book with food counts, and use it for calculating your daily meals. The better ones list the calories, protein, fat and carbohydrate values of the most popular food groups.
It is also very important to know that natural carbohydrates and lean protein have the highest thermic effect, meaning that anywhere from 15% to 30% of the calories that come from these food will get burned up during the digestion and utilization process.
And by consuming these foods, you will create a small calorie deficit, and to make up for this calorie deficit your body will have to go to your body fat deposits and burn unwanted body fat as an energy source.
This is why you should never use low calorie diets and fad diets that slow down your metabolism and make you lose mostly muscle instead of body fat.
Instead use a healthy eating plan, give your body what it needs to function properly, and it will do its job, and will help you to reach your ideal weight in the fastest time possible!
HEALTHY EATING PLAN: THE THIRD STEP
Your third step when using the meal planner is to choose an effective meal frequency/timing approach that will help your organism to efficiently burn all the food that you consume during the day.
In this fitness nutrition article I explain everything about this important nutrition strategy. In case you are in a hurry, I will say that the best place to start is eating four average size meals per day, every four hours.
Once you get used to eating this way, and see the results this meal frequency produces, you might decide to stick to using this meal frequency/timing for the rest of your life.
From my experience this is the optimum approach when it comes to choosing meal frequency and timing for creating permanent fat loss.
The reason for this is simple: Very frequent, small size meals are not for everyone, and I do not recommend going down this path.
By consuming 6 meals per day like many people recommend, you will be running around with plastic containers all day long, thinking where you are going to eat your next meal.
The most meals that I recommend to consume is five per day, every 3.5 hours, and this is only for those people who have very high daily calorie intakes of 3500 calories or more.
For everyone else, eating four meals per day, every four hours is definitely the easiest and most balanced meal frequency/timing approach when it comes to creating a lean, healthy body and reaching your ideal weight.
In the meal frequency/timing section I explain in full detail, why it is so important to eat your meals this way if you want to create the body of your dreams!
HEALTHY EATING PLAN: THE FOURTH STEP
The next major step when using the meal planner is to choose the bestweight loss foods, which can be found in this healthy meal plans section of my site. This list of weight loss foods will help you to pick the foods that will help your body to burn the most calories during the day. When you start creating your meals, first choose your complex starchy and fibrouscarbohydrates from the list.
The next step in the meal planner is to choose a fruit (simple carbohydrate) if you like eating them.
The best time to eat fruits is in the morning, so that the complex carbs, protein and dietary fat, slow down the absorption of the glucose into your bloodstream.
After this choose your lean protein ( protein foods ) from the weight loss food list. You can also use low fat and non fat dairy products as your protein source.
But make sure to calculate the grams of carbohydrates and dietary fat in these foods.
Your last step will be to add some good dietary fat to your menu. In thismenu for low fat diet you will discover exactly why it is so important. The best way to do this is to calculate the dietary fat in your first three meals and if there is not enough, than add more in your fourth meal to meet your requirements.
Consuming salmon three times per week is also a really good idea, since it provides plenty of omega-3 essential fatty acids (EFA’s).
Another good option is to use flaxseed oil, and to consume some walnuts which have high amounts of the omega-3 essential fatty acids (EFA’s).
Most people are not getting enough of the omega-3 essential fatty acids on a daily, and are over-consuming the omega-6 essential fatty acids, so by eating salmon, walnuts, and using flaxseed oil you can balance out your EFA ratios, and bring them as close as possible to the recommended omega-6 to omega-3 ratio of 1:1 to 2:1.
Currently the average is 15:1, so obviously this is a very important element of a healthy eating plan.
HEALTHY EATING PLAN: WEIGHING AND MEASURING YOUR FOOD
Weighing and measuring everything using a weight scale and measuring cups, is a must for your meal planner portions to be exact. Some food is simple to count since it comes with the serving weight on the package.
Some simple advice on measuring are, rice and pastas are measured after cooking. Oatmeal and cereals are measured dry and uncooked.
Weighing your meats before cooking is also a good idea, since the fluids leak out during cooking, resulting in a lighter cooked weight.
HEALTHY EATING PLAN: CONCLUSION
Make sure every meal that you create is very close to your optimum daily calorie intake, and you use the right nutrient ratio for your body type.
Consuming more calories than you can burn will always lead to weight gain, so make sure you always keep your eye on how much food you eat and how many beverage calories you drink during the day.
Once you are good at using the meal planner all of your future menus will be easy to make!
The measuring and weighing is very important, especially in the beginning of your program. With time you will learn to make the perfect portions just by looking at them.
This healthy eating plan section will help you to create the body of your dreams by providing your organism with everything it needs to function properly and creating a small calorie deficit from the thermic effect of lean protein and complex carbohydrates.
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