How To Lose Fat Fast | A Simple Diet For Weight Loss
Rebecca Welch
With the obesity rate at a shocking all time high, the need for
nutritional know how and a simple diet for weight loss has never
been more serious. Most folks have become accustomed to instant
gratification and everyone wants to know how to lose fat fast.
While the expectation of instant weight loss is unrealistic,
there are habits you can adopt to help lose fat fast.
A simple diet for weight loss is what most people need. The
plan should be easy, nutritionally balanced and effective at
forcing the body to convert excess body fat to energy. Below is
a simple plan for weight loss based on 6 small meals per day to
keep your metabolism properly elevated. This diet may be
carefully adjusted for variety so that boredom doesn't trigger
a binge on unhealthy foods.
Breakfast:
1 portion of lean protein.
This may be 4 to 6 scrambled egg whites or 1 serving of low fat
or fat free dairy such as milk, cottage cheese, yogurt or cheese
cubes, or 4 ounces of lean meat such as chicken or turkey
breast. Vegetarians and vegans may substitute a serving of high
protein soy products.
1 portion of fruit OR 1 portion of complex carbohydrates.
This may be any kind of medium sized piece of fresh fruit.
Other carbohydrate options may also be 1 serving of brown rice,
oatmeal, or high fiber, whole grain cereal. Portions size is
generally limited to one-half to one cup. Always read labels
for serving sizes. (No hash browns or French fries please.)
Unlimited amounts of non-starchy vegetables.
Vegetables such as tomatoes, cucumbers, mushrooms and all
greens may be eaten freely throughout the day. Vinegar or fat
free dressing may be used to enhance taste.
Mid-morning snack:
1 medium sized piece of fresh fruit.
One ounce of raw nuts. (One ounce is about one-fourth cup.)
Walnuts, pumpkin seeds and almonds pack the most nutritional
punch. One or two tablespoons of natural peanut butter may be
substituted occasionally for variety, but do not purchase
commercial peanut butters due to the unhealthy hydrogenated oil
content.
Lunch:
1 portion of lean protein.
This could be 1 serving of low fat or fat free dairy such as
cottage cheese, yogurt or cheese cubes, or 4 ounces of lean
meat such as lean cuts of beef, chicken or turkey breast.
Rotate your choices often to avoid boredom.
1 medium sized piece of fresh fruit. Do not eat canned fruit
due to the high sugar content and low fiber. Fresh fruit is
always the best option and frozen fruit without added sugar
should the the second option.
1 portion of complex carbohydrates.
Carbohydrate choices for this meal may be one-half to one cup
of brown rice or whole grain pasta. Other options could be 1
small to medium sized baked potato or sweet potato. (Hold the
butter, sour cream and other fattening goodies! They contain
too many calories for our weight loss purposes.)
Non-starchy vegetables may be eaten freely as long as they are
not smothered in high fat dressings or sauces.
Mid-afternoon snack:
1 portion of lean protein.
Any of the protein choices above may be used here.
Any size portion of non-starchy vegetable. Fat free dressings
may be used, but limit portion size to 2 servings.
Dinner:
2 portions of lean protein. Any of the above choices would work
well.
Unlimited amounts of non-starchy vegetables. Good vegetable
choices would be broccoli, cauliflower, cabbage, or mixed green
salads. Season them with herbs, spices, lemon juice or a touch
of sea salt. Avoid butter, margarine or creamy sauces since
they add a significant amount of calories and little
nutritional value.
This simple diet for weight loss may be used until your goal
weight is reached. If you find at any time that you do not lose
fat fast, 1 to 2 pounds per week, simply increase the amount of
exercise you get each day. To break a stubborn plateau, you may
also need to cut the amount of carbohydrates and fruit in half
and increase consumption of non-starchy vegetables. Do not
decrease protein portions. We want to lose fat fast. We don't
want to lose muscle.
About The Author: Get more tips on
http://womens-fitness-2day.blogspot.com. Learn how to make any
diet 5 times more effective and
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