You have searched and tried many things but you are still looking for the best meal plan to lose weight.
I will give you the best plan to lose weight. It is clear and after you have read this guide, you know exactly what to do, what foods you need to eat and when. All my secrets what will finally help you to lose weight.
If you read every word of this article you’ll discover way more than the best meal plan to lose weight. You will be sure what to do and what it really takes to finally lose weight.
Sounds good, right? Are you ready?
Let’s do this.
The Best Meal Plan to lose weight
If you don’t know who I am, my name is Turo. That’s me in the picture below.
I was playing ice hockey professionally for 10 years, but I was never fitter and happier in life than now, years after retirement. I was thinking food is not important when you do lot of sports,now I know how wrong I was.
I have been fortunate to be able to help and motivate few awesome people to change their life forever. Not only to lose weight, but to also keep that weight after. They were able to make permanent lifestyle change and now live happier life than ever before.
Brigitte from Neumarkt, who tried everything but had never success with tens of diets. She was able to finally reach her weight she had last time when she was 19 years old, and that in age of late 50s. Here some picture about her incredible change.
Or like Alex, who never worked out in his life before my Online Training. He lost incredible 15 kilos in just 8 months. I think his picture speaks for itself.
I am showing you these awesome success stories, not to blow my own trumpet, but to show you what is honestly possible. Using the principles in my meal plan for weight loss you’re going to learn the truth about burning fat and how you can get the body you have always dreamed.
If you’d like to see more client success stories, Click here
If you are ready to know secrets about the meal plan to lose weight, let’s start.
The Best Meal Plan to lose weight
Which Foods Should You Eat vs not to eat?
I am sure you have heard that you should eat more “good” foods and less “bad” foods. You hear that eating low carbs is the only option to lose weight. Leaving all sugar away. Eating just natural products. Just to name few.
That is where most meal plans fail.
Let me explain.
THERE IS NO SINGLE FOOD WHAT IS “GOOD” FOOD OR NO SINGLE FOOD WHAT IS “BAD” FOR WEIGHT LOSS
“OMG, Turo you are crazy!?! I have read and heard that this food is not good!”
Weight loss, or fat loss how I like to call it, is a end result how much energy you take in vs. how much energy you use. To lose fat, you need to burn more energy than you eat or drink. It is called calorie deficit. It works also other way, if you eat more than you burn you will gain weight. (a calorie surplus). Simple.
Everything you put to your mouth have a calorie count. Even the “healthiest” foods. If somebody is telling you that calories don´t count, you just need to eat “healthy”, they are unfortunately wrong.
“I eat healthy but I can´t lose weight. “
Typical conversation with client.
Even you are eating healthy, calories always count whether they come from fruits or burgers, calorie is calorie. And if you eat too many you will gain weight.
Latest researches show that it is possible to lose weight even eating only fast food until you stay in calorie deficit. It will be harder because you will have more hunger but it is possible. It just shows that there is no such a thing like “good” food or “bad” food. You should never avoid single food. Until your calories are under control, you can eat what you want. No single food will make you fat.
How Many Calories Should You Eat?
This is next question. Somebody says 1200, maybe it is 1500 or 2500? It depends your goal, activity level, work and sleep. I set individually calories to my clients based their habits and goals. It have worked really well for my clients. You will find also calorie calculator from internet.
Can I eat whatever I want to lose weight?
Technically answer is yes. But I would not recommend it.
There is not single food you need to avoid but there are foods will help you to lose weight. Not because there is some magic fat burning effect but simply because they make fat loss easier by reducing hunger and making you feel satisfied.
Managing your calories is the most important part. It doesn´t mean that you need to eat less to be able to lose weight. Or perfect. If you concentrate to follow 80/20 rule it will help you to enjoy life. It means that you eat 80% nutrient foods like fruits, vegetables, fish, fresh meat, complex carbs.
This helps you to get enough vitamins and minerals.
Rest 20 % you can eat foods you really enjoy. Whatever you like. If you want to eat cake, go for it. Until it is not more than 20% you have nothing to be worried, allow yourself to enjoy life.
What you have heard vs what actually works
Unfortunately there is many shocking headlines what are just made to click article. Nothing behind. I list here few what you might have heard:
You must eat fat burning foods
More you suffer, better results you will get
Copy your workouts and diets from celebrities
To start to lose fat, you need to make cleansing or detox and drink some other powders
Losing weight is only possible with low carb diet because of insulin
You need to find most trendy sport
What actually works but it is not so sexy:
Understanding nutrition and creating that to lifestyle what works for you
Do sports what you really enjoy and want to do often and trying to stay active in everyday
Learn to eat when you are hungry, not eating for your feelings
Eat a lot of foods that makes you feel full like vegetables
Reduce carbs and/ or fats
DO NOT reduce proteins unless you eat more than 2,5g/Kg
To minimize losing muscles do also workout for your muscles
Best meal plan to lose weight: what should you focus on?
Why it is so important?
Protein is the most filling of all macronutrients, (better than carbs or fats) It helps you to feel less hungry for longer time.
Protein requires more calories to digest. It means that your body burns more calories to digest protein than it does for same amount of carbs or fat. It is called “thermic effect of food”.
Protein is the only macronutrient that helps you to keep your muscle mass. That means that if you don´t want to lose your muscles, you should eat also during your diet a lot of protein. Depending your goals, it should be around 1,5-2,5 g / kilo of your body weight. So if your weight is 70 kg, you should eat at least 105g proteins daily. Ideally 140g.
WHAT ARE HIGH PROTEIN FOODS?
Here some ideas from my Instagram account:
Fruits And Vegetables
This one is obvious. Fruit and vegetables should be important part of your diet. It will ensure you get all the vitamins and minerals your body needs to be healthy.They’ll help avoid feeling hungry too.
Just to remember, they have also calories. But it’s much harder to eat too many fruits than pizza. Here few examples:
Supplements for losing weight
Supplements are one thing you definitely don’t need to focus on when it comes to weight loss. Most effective supplement is actually placebo. It is funny how human mind is working but there are many researches that shows positive effect of placebo. If you feel that something is helping you, don´t leave it away even it is not scientifically proven to help you for your goals. You are getting at least placebo effect 😉
Proven supplements that help you to lose weight:
Caffeine – It helps your endurance and boost your performance. It is not good for everybody and you should avoid it close to your sleeping time.
Whey protein – it might help you to get your proteins in calorie deficit when that is replacing other foods
D- Vitamin If you live in country where you don´t get enough sun, you should consider taking D-vitamin supplements. It helps you to stay healthy and increase your performance. When you are healthy, you can workout more and better
When should you eat to lose weight?
You have heard that breakfast is most important meal of the day and you should eat every 3 hours to keep metabolic on fire. That is mistake where most meal plans fail.
All what matters is how much you eat, not when you eat. Either you eat 6 times in day or 2 times in day, the time is not important.
IT ALL COMES BACK TO ENERGY BALANCE. TOTAL CALORIES YOU EAT IN ONE DAY, IN ONE WEEK OR MONTH.
When you are able to burn more calories than you eat, you will lose weight. Simple.
It is not that complicated as you have thought. You can eat foods you love, whenever you want. Actually to be able to change your diet forever, you must find foods YOU really like and can imagine to eat also in 10 years from now. Everything else is just matter of time when you will quit.
All you need to focus is your calories and make sure that you are eating the right amount.
Once calories are set, you should be focusing to eat enough proteins and adding many vegetables and fruits to your diet. Leave space to foods you really enjoy. It don´t need to be perfect. Just control how much you are eating those foods.
Best meal plan to lose weight allows you to make consistent progress without eating taking control of your life.
The key is to find foods you can imagine to eat also in 10 years.
That will make you stick to your plan longer and will bring you long term results.
Your life will be happier, healthier and you are able to enjoy it.
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