There are 2 main reasons diets don’t generally work for the public and often fail. First, not getting enough calories into your body will cause hunger attacks and this will lead to binge eating. Second, the food is often very bland tasting and doesn’t give your taste buds what it graves. In both cases this leads to failed attempts in trying to shed those extra pounds, but with the right nutritional program, you can turn your fat into muscle and get back the body you deserve.
Trainers and nutritionists agree that a diet high in protein will help shrink the waist line and build muscle. Eating about 20-25% of your daily calories with high protein foods helps with hunger and increases the metabolism, both of which makes it easier to burn excess body fat, especially in the belly area and increases energy.
Eating enough fat is also important, despite how strange that sounds. Around 30% of your daily intake should be fatty foods, the kind that makes you feel full longer into the day and helps with cravings everyone feels when taking on a new diet plan.
The remaining food intake should come from carbohydrates, just enough to give anyone plenty of options when preparing meals, but also fuel needed to keep energy levels high and turn your body into a fat burning machine. With a daily allowance of 2,000-2,800 calories, even those individuals with little time for exercise will see and feel a difference over a few short weeks.
As with any change in nutritional eating habits, getting to know how your body reacts to the changes and how to curb cravings is essential. One tip is to eat more of the fatty foods in the middle of the day and eating a high protein, low calorie meal for dinner. This will give you the energy and fullness needed to get through those snacking times and increase your chances for success.
Having a proper plan is place is also an important step. Have a meal plan in place for everyday of the week and it should look something like this.
- 1/2 cup of wholegrain cereal flakes or oatmeal
- 4-6 ounces skim milk
- 2-4 ounces of mixed nuts or chopped fruit
- 1 peanut butter sandwich on wholegrain bread
- 1 small glass of skim milk
- 1 piece of fruit or a small serving of vegetables
Ham, turkey, or tuna on wholemeal bread or crackers, about 4-6 ounces of meat
1 slice or 4 wedges of low fat cheese
lettuce and tomato for added taste is always a good move
1 tbsp of mayonnaise
1 small glass of fruit juice
1 piece of fruit or a box of raisins
5 ounces of cooked lean meat (chicken, turkey, fish are all good choices)
1 small salad with french or classic Italian dressing
1 serving of fruit and vegetable
1/2 cup potato or brown rice
A plan like this will meet all the requirements needed to fuel your body the proper way to turn your fat into muscle and give the taste buds something to look forward to each meal. Moving these meals around or adjusting the way you choose to eat based on a busy schedule is easy and with a little motivation and some help from family and friends, those extra pounds will be gone in no time.
Felix Hill is a fitness writer and newsletter publisher
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