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Weight Loss Meals
Creating Effective Weight Loss Meals To Accelerate Fat Burning
When we want to lose weight, most of us think about eating less, making healthier food choices and increasing our level of physical activity. While these are vital components to an effective weight loss plan, how you structure your weight loss meals can also make a huge difference in how quickly you lose weight.
Planning Out Your Weight Loss Meals For Maximum Healthy Weight Loss
Calculate How Many Calories You Need To Lose Weight. The first thing you need to do is calculate how much calories your weight loss meal requires for you to lose weight. A great way to do this is to use either the Harris-Benedict Equation or the Katch-McArdle Formula. Once you know the amount of calories you need, move on to the next step.
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Splitting The Required Calories Into The Macro Nutrient Ratios. This step is simply to break up the required amount of calories into the different groups (Protein, Carbohydrates and Fats). The ratio for this is usually 50 – 30 – 20 where 50% of your calories come from carbohydrates, 30% from proteins and 20% from fats. However if you are an endomorph or carbohydrate sensitive, you may want to use a 40 – 20 – 20 ratio instead.
How Many Meals You Should Eat. In our ordinary meal plans, the common number of meals we have a day is 3. Breakfast, lunch and dinner. However, in creating a weight loss meal plan to accelerate your metabolic rate, we are going to split up your meals into 6 portions. Each of your 6 meals is taken 2-3 hours apart during the day. While you are eating more often, your overall calorie intake still remains at the required level for you to lose weight.
Each meal that you eat should consist of a portion of proteins and carbohydrates. However, as it gets closer to the end of the day you may want to replace starchy carbs with carbohydrates from other sources like green high fiber vegetables.
By following this structure, you are training your body to increase its metabolic rate while reducing your overall calorie intake. This helps you to burn fat faster while consuming less calories.
Great Foods To Include In Your Weight Loss Meals
To start, you may want to include the following foods in your weight loss meal.
- Carbohydrates – brown rice, brown bread, oatmeal, green vegetables.
- Proteins – egg whites, chicken breast, fish, protein shakes.
- Fats (unsaturated fats) – extra virgin olive oil, nuts, fish oil.
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