In this section I will explain in full detail how you can create healthy meal plans using the best Weight Loss Food!
By using these food sources in your meals, it will be much easier for you to reach your ideal weight and create the body of your dreams!
If you want to create permanent fat loss it is always to your advantage to eat food that is as close as possible to its natural state.
The reason for this is simple: When complex carbohydrates and good dietary fats are processed and refined in factories, they not only lose their nutritional value, and become calorie dense, but they also take on the qualities which make them unhealthy and even dangerous for our body!
Consuming too many processed and refined carbohydrates and dietary fats is without a doubt the worst thing that you can do to your organism, and must be avoided at all costs! If you want to reach your ideal weight and create the body of your dreams, these types of foods must be consumed in very small amounts, if at all!
Before I give you a list of the best weight loss food that you can use for the creation of your own healthy eating plan, let us take a look at some of the foods that are considered the worst foods that you can consume while moving toward creating permanent fat loss!
HEALTHY MEAL PLANS: FOODS THAT YOU SHOULD AVOID!
The list includes fast food hamburgers, French fries, onion rings, fritters, fried chicken, hot dogs, mayonnaise, cookies, cake, most sugar coated-breakfast cereals, white bread, bacon, sausage, potato chips, cheese strips, regular soda and other sugar sweetened drinks, candy, candy bars, chocolate, doughnuts, fried foods, regular ice cream.
It is also very important to stay away from white sugar, white flour, margarine, food shortening, and any food that contain these unhealthy processed/refined products.
These are the foods that you should stay away from if you want to create permanent fat loss.
My suggestion is to consume these foods only during your weekly cheat meals, and if possible, in the first two meals of the day!
Eliminating fried foods, and foods filled with white flour and white sugar, pretty much eliminates all high-calorie foods.
Replacing these high calorie density foods with low calorie density weight loss foods is one of the most important steps toward creating permanent fat loss.
If you choose to eat food that is listed above for any reason, always eat very small amounts of it, or replace them with a low-fat, non-fat, sugar free, white-flour-free or less processed alternative.
I understand that it is hard to stop eating many of the foods that you really like, especially in the beginning of your weight loss program.
This is why I recommend that you take small steps, and replace your current menu with the more healthy choices one step at a time.
If you have been eating a lot of these unhealthy foods, do not simply stop eating everything in one day; instead use a moderate approach, and replace these foods with healthy food choices gradually.
Start by replacing unhealthy foods in your last meal of the day, and then work your way up, until you are eating healthy food in every meal of the day, except for the 2-3 weekly cheat meals that are okay to leave in your weekly menu.
If this takes you a few months to accomplish, then it is fine, because to create permanent fat loss you have to move slowly!
HEALTHY MEAL PLANS: FOODS THAT YOU SHOULD CONSUME
The ultimate way to create your healthy meal plans is to use your maintenance daily calorie intake and the 50-30-20 nutrient ratio. This is where 50% of your daily calories will come from complex carbohydrates (starchy and fibrous), 30% of the calories will come from lean protein and 20% will come from good dietary fat.
When using this nutrient ratio, you will provide your organism with the perfect combination of all the macronutrients and micronutrients that it needs to function properly on a daily basis! Also do not forget to drinkplenty of water during the day, because this is one of the most overlooked steps when it comes to creating permanent fat loss!
By drinking fewer calories from beverages, can make a big difference in the long term results that you produce.
The biggest problem with beverages, everything from cola to orange juice to beer, is that they can bring in a lot of calories, and they have absolutely no effect on your appetite.
By using this moderate 50-30-20 nutrient ratio you will create the most balanced and healthy meal plans, that will provide you with the high energy level that is necessary to do your cardio and weight training on a regular basis.
This is especially true for people that have an endomorph dominant body type, and have a problem with losing unwanted body fat.
To have the drive, and the non-stop motivation that is necessary to create the body of your dreams, providing your body with the right fuel is simply a must!
This is why I created this section, and why it is so important to use thisweight loss food for creating healthy meals on a daily basis.
The fuel that you choose to put in your body is what will allow you to create permanent fat loss, and reach your ideal weight!
Without taking into account the quality of the food that you consume on a daily basis, creating the body of your dreams might never become a reality!
With that said, let’s go over the weight loss food that can help you to move toward your major health goal!
HEALTHY MEAL PLANS: STARCHY COMPLEX CARBOHYDRATES
The first group is the starchy complex carbohydrates, which include all the legumes, whole grain products, and the starchy vegetables.
These are the foods that provide your body with the most preferred fuel source, and together with the fibrous carbs that are next on the list, should make up the major part of your daily calorie intake.
Some examples are white potatoes, red potatoes, sweet potatoes, carrots, green peas, brown rice, yams, oatmeal, oat bran, barley, black-eyed peas, kidney beans, lima beans, millet, lentils, rye, Cream of Rice, Cream of Wheat, Cream of Rye, whole grain dry cereals, whole wheat bread, whole grain pasta, and other 100% whole grain products.
Do not believe the hype that carbohydrates make you fat, it is the processed and refined carbs like white sugar and white flour that you should avoid. The natural complex carbs are the healthiest foods that you can consume to create permanent fat loss.
The most important distinction that must be made is that you should consume them in moderation and together with lean protein and dietary fat in every meal of the day.
HEALTHY MEAL PLANS: FIBROUS COMPLEX CARBOHYDRATES
The second group is the fibrous complex carbohydrates, which include the low calorie density vegetables.
These types of vegetables, especially the green ones, have a different structure than the starchy vegetables, and this is why they are in a group by themselves.
Some examples are tomatoes, lettuce, cucumber, broccoli, green beans, salads, spinach, zucchini, sweet pepper, squash, Brussels sprouts, asparagus, cauliflower, collard greens, peas, mushrooms, healthy pasta sauce and salsa.
These foods are the best weight loss foods that you can use in your healthy meals plans.
The reason is simple: since we can’t digest the cellulose (fiber) into smaller glucose units, the calorie density of fibrous carbs will be much lower then that of the starchy carbs.
By eating more of these foods you can eat larger portions, without going over your daily calorie limit. The ultimate ratio that you can consume starchy and fibrous carbs is 50/50.
By consuming your complex carbs in this ratio, you will provide your body with both the soluble and insoluble fiber that it needs to function properly.
You will also have high energy levels throughout the day, because carbohydrates are the most preferred and efficient source of energy that you can provide your organism with!
HEALTHY MEAL PLANS: SIMPLE CARBOHYDRATES
The third group is the simple carbohydrates which include oranges, peaches, apples, grapefruit, pears, berries, grapes, bananas, nectarines, plums, cantaloupe, all-fruit jelly and unsweetened applesauce.
These foods should be consumed in moderation during the weight loss phase of your program, and the best time to consume them is during your breakfast together with complex carbs, and protein.
The complex carbs and protein will slow down the release of the glucose into your bloodstream, and will reduce the insulin/glucagon effect.
When you consume fruit with complex carbohydrates, lean protein, and good dietary fat, these nutrients help to slow down the absorption of the glucose from the fruit into your bloodstream.
Drinking a lot of fruit juices during the fat loss phase of your diet is also a bad idea. Most fruit juices are calorie dense, and when you are losing weight, every calorie that you consume can make a difference.
A healthy meal plan can include moderate amounts of fruit, but the most important thing is to eat them together with complex carbs, lean protein and dietary fat to slow down their absorption into the bloodstream.
HEALTHY MEAL PLANS: LEAN PROTEINS
The fourth group include lean protein like egg whites, egg yolks (one for every five whites), chicken breast, turkey breast, fish, shellfish, lean red meat, soy bean protein.
These foods have the highest thermic effect, with 30% of the calories being burned up during the digestion and utilization of this nutrient.
In addition to this, lean protein provides your body with the essential amino acids your body needs to achieve proper cell function.
Whey-based protein powder for convenience can also be added to this group. But it does not have the thermic effect that real food provides, and this is why I recommend to use it only for convenience purposes.
When your organism does not get all the essential amino acids it needs from your food it will break down its own protein fibers and this will lead to muscle loss.
When you lose muscle, your metabolism slows down, and what was once your daily maintenance level, becomes a calorie surplus.
This eventually will lead to weight gain, and will create exactly the opposite of what you want in a weight loss program.
This is why your healthy meal plans should always include 30% of your calories from lean proteins or soya proteins.
If you are a vegetarian you will have to eat a combination of carbohydrates during the day to provide your body with all the essential amino acids.
HEALTHY MEAL PLANS: DAIRY PRODUCTS
The fifth group include skim, non-fat, or 1% fat) dairy products like milk, cottage cheese, and yogurt.
Dairy products contain carbohydrates, protein and dietary fat, and can be used as sources for providing any of these nutrients.
Since they contain the simple sugar lactose, in the beginning of your program, they should be consumed in moderation, and just like fruit, the best time to consume them is in the morning during your breakfast.
When creating your healthy meal plans, make sure you take into account all the nutrients that are contained in the dairy product that you choose to consume, because if you do not you can easily go over your daily calorie intake since many dairy products contain a lot of dietary fat, simple carbs and calories!
This is why it is very important to use the low fat and non fat dairy products when you are in the weight loss phase of your program.
Once you reach your ideal weight you should continue to consume all dairy products in moderation, if permanent fat loss is your major goal.
HEALTHY MEAL PLANS:GOOD DIETARY FAT
The sixth group, which are the good dietary fats include nuts, seeds, flaxseed oil, olive oil, natural peanut butter, olives, fish fat (salmon being the best source).
These food sources should make up about 20% of your daily calorie intake. This is a very important nutrient for your organism, but since it has 9 calories per gram it is also has the highest calorie density.
Dietary fat is easily converted to body fat, and this is another reason why you should always take into account how many calories you consume from this nutrient.
Make sure you count the dietary fat grams and calories in your lean protein products and in the dairy products that become a part of your healthy meal plans. Not counting the dietary fat in these foods is one of the biggest mistakes made by many dieters.
HEALTHY MEAL PLANS: REPLACE YOUR CURRENT FOOD SOURCES SLOWLY
The thing to remember is in the beginning you can start out with making one or two meals during your day using these products. And every week work on replacing more and more of your daily meals with these healthy alternatives.
Making a quick transition will put too much pressure on you in the beginning of your weight loss program, and is not recommended.
Using a moderate approach in every part of your program will always produce better results than trying to force yourself to make drastic changes.
Within a few months you can totally replace your old menus with the new healthy meal plan.
Once you are eating your daily meals that consist mostly from these healthy foods, it is okay to eat a cheat meal (with your favorite food) 2-3 times a week.
This is fine as long as your weekly chart shows progress, and you do not go overboard with total calories in any one meal!
Permanent fat loss can only be created when you make healthy meal plans using mostly high quality, natural weight loss food.
The reason for this is simple: It has the lowest calorie density, and helps you to stay within your daily calorie limit!
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