Sample Fat Loss Diet

[Italianangel]

Here is a general sample fat loss diet for you to try out or get ideas from!
Try to space these meals out 2-3 hours apart and the last meal should be taken 1-3 hours pre bed. Try to have dinner by 8pm and take in no less than 2 liters water per day, aside any other liquids - omit any fruit juices though, try to go decaf or herbal with teas or coffee.
I also suggest a basic multi each day at minimum.

Meal 1 - a serving of plain oatmeal, 4 egg whites and 1 yolk, piece of fruit
Meal 2 - single serving of plain no fat yogurt, dairy or soy, 8-10 raw plain almonds
Meal 3 - 4 oz of chicken or a can of water packed tuna, 2 tbs of Udos oil and 2 cups greens. Can add a cup of chopped veggies such as peppers, onions, mushrooms, tomato and cucumber.
Meal 4 - 1/2 cup yam and 1/2 cup green beans
Meal 5 - 4-6 oz white fish fillet or chicken breast grilled with lemon juice and pepper, with grilled eggplant, zuchinni, mushrooms and peppers - total of about 2 cups of grilled veggies.
Meal 6 - protein shake made of protein powder, flavor of choice but lower than 3 gm fat and carb with 25gm or more of protein, 2 tbs of Udos oil as well. Use water for shake.

Linda

[LittleBigs]

Thanks a lot, I was thinking about starting a diet to slowly drop fat from about 9% to around 6% in trying to preserve muscle gains. I want to actually increase my protein amounts so could you possibly give me some tips on that. I mean i already drink two protein shakes a day and eat healthy fats and protein comes along with those fats but how much fat should one eat a day while trying to get ride of the last layer.

Also, I was wondering if you could send me in the right direction with my cardio question. Should i begin to do cardio in the morning on an empty stomach, how benifical is th is.? Also, would i have to limit my intake of whole grains ( i eat two pieces in the morning with breakfast which consist of oatmeal, two slices whole grain bread, two apples, 1 cup fat free yogurt and two tbsp's of natual peanut butter. Also, is it ok to eat umlimited amounts of veggies because they are a large part of diet and should i stop eating at night and just drink a casein protein shake.

Thanks, this is probably a hard read but I aprreciate your time and advice.

[fiona]

Also, is it ok to eat umlimited amounts of veggies because they are a large part of diet

Not Linda but if you are eating truly large amounts of them they will make a big difference in your calories, protein, fiber, sugar, and starch intakes but not so much in fat unless you put oil on them. Except that a lot of greens (1 lb or more) will also give you about 2 g of short-chain omega3 fatty acids.

An entire head of romaine lettuce, a 10 oz package of spinach, 3 stalks of broccoli, a tomato, an onion, a bell pepper, a half lb of baby zucchini will give you 470 calories, 38 g protein, and 29.2 g of sugars+starches.

If you are also eating legumes on top of that (green beans, I can easily eat a lb of the french cut ones at a time), that's another 127 calories, 7 g of protein, and 16 g of sugar (about 2-3x as much if you are eating the denser beans).

If you think that's a lot, that's par for the course for me, I try to get 2-3 kg of fruits and vegetables per day and I think everyone would do well to do the same most days, especially the people who eat a lot of meat, especially red meat. It helps to detox.

I don't think it's possible to eat too many nonstarchy vegetables.

Some details are in this paper, I am not allowed to post a link to the abstract but you can find it at pubmed.
Forum Nutr. 2006;59:130-53.
A vegetable to meat consumption ratio as a relevant factor determining cancer preventive diet. The Mediterranean versus other European countries.
Kapiszewska M.
PMID: 16917177

[LittleBigs]

Thanks, great great great information. Curious though, measurment wise, how much vegetables should I eat per meal.? Also, could you give me alittle information on fats and morning cardio sessions on an empty stomach?

I think you just found why i cant get that little layer of. Im eating to many vegetables. Well, i guess it proves that to much of a good thing can sometimes be bad.

[Italianangel]

Originally Posted by LittleBigs

Thanks a lot, I was thinking about starting a diet to slowly drop fat from about 9% to around 6% in trying to preserve muscle gains. I want to actually increase my protein amounts so could you possibly give me some tips on that. I mean i already drink two protein shakes a day and eat healthy fats and protein comes along with those fats but how much fat should one eat a day while trying to get ride of the last layer.

Also, I was wondering if you could send me in the right direction with my cardio question. Should i begin to do cardio in the morning on an empty stomach, how benifical is th is.? Also, would i have to limit my intake of whole grains ( i eat two pieces in the morning with breakfast which consist of oatmeal, two slices whole grain bread, two apples, 1 cup fat free yogurt and two tbsp's of natual peanut butter. Also, is it ok to eat umlimited amounts of veggies because they are a large part of diet and should i stop eating at night and just drink a casein protein shake.

Thanks, this is probably a hard read but I aprreciate your time and advice.

If you stick with EFAS you it will help you lose body fat........I take up to 8 tbs per day of Udos oil when leaning!
I would eliminate the breads and stick with oatmeal, no fruit or dairy, especially with the degree of low bodyfat we are talking here.....veggies are okay but even then for leaning you choose stuff more like green beans, broc if it does not bloat you, spinach, asparagus.
As for cardio I personally find it works for me to go on empty stomach or just protein powder and water pre cardio.
Linda

[Italianangel]

Originally Posted by fiona

Also, is it ok to eat umlimited amounts of veggies because they are a large part of diet

Not Linda but if you are eating truly large amounts of them they will make a big difference in your calories, protein, fiber, sugar, and starch intakes but not so much in fat unless you put oil on them. Except that a lot of greens (1 lb or more) will also give you about 2 g of short-chain omega3 fatty acids.

An entire head of romaine lettuce, a 10 oz package of spinach, 3 stalks of broccoli, a tomato, an onion, a bell pepper, a half lb of baby zucchini will give you 470 calories, 38 g protein, and 29.2 g of sugars+starches.

If you are also eating legumes on top of that (green beans, I can easily eat a lb of the french cut ones at a time), that's another 127 calories, 7 g of protein, and 16 g of sugar (about 2-3x as much if you are eating the denser beans).

If you think that's a lot, that's par for the course for me, I try to get 2-3 kg of fruits and vegetables per day and I think everyone would do well to do the same most days, especially the people who eat a lot of meat, especially red meat. It helps to detox.

I don't think it's possible to eat too many nonstarchy vegetables.

Some details are in this paper, I am not allowed to post a link to the abstract but you can find it at pubmed.
Forum Nutr. 2006;59:130-53.
A vegetable to meat consumption ratio as a relevant factor determining cancer preventive diet. The Mediterranean versus other European countries.
Kapiszewska M.
PMID: 16917177

Well at the levels of bodyfat we are talking, sodium plays a factor as does veggies which are starchy or can bloat you.
Thanks for the abstract though, I will check it out and thanks for your input too, great to see some ladies in here!!
Linda

[Italianangel]

Originally Posted by LittleBigs

Thanks, great great great information. Curious though, measurment wise, how much vegetables should I eat per meal.? Also, could you give me alittle information on fats and morning cardio sessions on an empty stomach?

I think you just found why i cant get that little layer of. Im eating to many vegetables. Well, i guess it proves that to much of a good thing can sometimes be bad.

Well again, its relative to your body fat levels and goals.......but I would go with 1/2 cup to a cup of the green veggies I mentioned above, 3-6 times per day while leaning.
Linda

[LittleBigs]

Thanks i appreciate that...now could those 3-6 cups be eaten say 2 during lunch, 2 as a snack, 2 at dinner soo on and so on.

great info, thanks for the feedback.

[Italianangel]

I would suggest a cup every 2-3 hours.
Linda

[MissytroN]

Great diet! Thanks!