How To Make Healthy Meal Plans To Lose Weight
by Court under Diet
One of the most crucial skills you will need to develop if you want to gain control over your body is properly planning your meals. If you don’t plan your meals ahead of time, it’s unlikely that you’ll be able to significantly change your body. Don’t leave things to chance. This lesson will teach you how to plan healthy meals to lose weight.
The first thing I would recommend doing is reading my lesson on ‘Foods That Makes Us Fat‘. The first step in gaining control over your body is learning how to not gain fat. That way you won’t be sabotaging your efforts at losing fat by unknowingly gaining it during certain days or certain parts of the day. After that, move on to the rest of the lesson.
Step 1 – Eradicate The Processed Foods
Processed foods will absolutely destroy your efforts at losing fat. Your body will handle processed foods differently than whole foods and you will have to eat significantly less food if you eat processed. The problem with that is that one of your biggest goals if you’re trying to lose weight is raising your metabolism. You can’t restrict too much if you want that to be the case and processed foods will add to your need for restriction. On top of that, many processed foods will alter the way your body uses insulin and other hormones that affect fat levels.
Step 2 – Learn To Identify Healthy Proteins
There are a lot of options when it comes to healthy proteins, and you need to add one to each meal. Chicken, fish, turkey, lean ground beef, steak, and eggs are all great options.
Each meal you put together should contain a healthy protein. Most people fail to do this and are especially bad when it comes to putting together breakfast. If you eat a carb heavy breakfast, you will fight cravings all day long. Eat a protein breakfast. I eat scrambled eggs for breakfast almost every morning. If you are craving something on top of that, eat half a grapefruit with no sugar (I actually put salt on my grapefruit and think it’s delicious that way).
Step 3 – Add A Healthy Fat To The Meal
Healthy fats are crucial and must be added to every meal. Your body will refuse to let go of fat if you don’t consume it. On top of that, fat will help you to control your appetite. For this reason, I would recommend adding at least 100 calories of healthy fat to every meal you eat. The best sources for healthy fats are olive oil, olives, avocados, unrefined coconut oil, clarified butter, nuts, and seeds.
Step 4 – Eliminate Unhealthy Fats Entirely
Unhealthy fats will mess with your body’s hormones in a huge way. Our bodies don’t know how to deal with these unnatural fats. Vegetable, canola, and sunflowers oils and other oils are partially hydrogenated for an increased shelf life and they aren’t healthy. Hydrogenated fats such as Crisco are also not good. These oils are chemically altered to last on the shelf for roughly a gazillion years. Not good.
Step 5 – Add Plenty Of Vegetables And Some Fruit
You should consume a significant amount of vegetables with every meal. On top of that you should consume a serving or two of fruit per day – more if you’re in a maintenance stage. Vegetables should be the staple of your meal. That means you should be consuming more vegetables by volume than any other food.
Step 6 – Ditch The Grains
Many people believe that whole grains can be used during a weight loss program. I kindly disagree, unless you’re the type who loses weight very easily. The people I have worked with have really struggled to lose weight while consuming grains. You will lose weight more easily if you’re getting your extra calories from other sources like protein and fat. If you really want to consume grain, have it within 30 minutes of a good weight training workout.
Step 7 – Never Ever EVER Use Artificial Sweeteners
There is a strong correlation between the use of artificial sweeteners and obesity. This happens because eating or drinking artificial sweeteners really messes with your appetite. Since controlling your appetite is crucial to controlling your body, it’s a terrible idea to consume sweeteners. Honestly, it’s one of the worst things you can do.
Want To Learn More?
If you would like to learn more, you can check out the following resources. Foods that increase metabolism is a nice resource that can really help you to understand what’s going on with your body. On a related note, you might be interested in how to increase calories without gaining weight.
I know what I know because of what I’ve been through. Read my story here.
- Healthy Weight Loss 101: How To Lose Weight Quickly
- How To Control Weight The Healthy Way
- How To Get Skinny And Healthy
- How To Lose Weight In A Week
- How to Lose Weight in Your Face
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