Create your weight loss diet plan
Now that you know what your daily calorie maintenance level is, it's time to
officially create your weight loss diet plan.
To do this, just subtract 500
from your calorie maintenance level.
For example, if you figured your maintenance level to be 3000 calories per day,
you would now start eating 2500 calories per day instead. It's really as easy as
it sounds. Just subtract 500 from your daily maintenance level and then start
eating this new amount of calories each day. By doing so, you would officially
be in a calorie deficit. And, as you know, a calorie deficit is what makes
weight loss happen.
As for how and when you should consume those calories, that's completely up to
you and your own preferences. Eat them all in 3 big meals, 6 small meals, every
2 hours, every 5 hours... whatever. It literally makes no difference whatsoever
how you do it as long as your total calorie intake is the same for the day. You
may have heard differently... like how eating 5-6 smaller meals magically
"speeds up your metabolism" or something along those lines. But the truth is
that it's all nonsense.
I know everyone used to suggest (and many still incorrectly do) that a higher
meal frequency was better for weight loss (hell, articles I wrote years ago may
still even contain that recommendation), but research in recent years has proven
it to be a silly myth with no scientific evidence at all. So, the key is to do
whatever is easiest and most enjoyable for you. Whatever meal schedule is most
likely to allow you to consistently eat the right total amount of calories per
day... THAT'S what you should do.
All that's left to do now as far as your weight loss diet plan goes is make sure
that the calories you are consuming each day are coming from the right food
sources...
Protein
Besides just being a requirement for overall health and function, protein is an
extremely important part of The Lose Weight Diet (and all weight loss diets)
because of the roles it plays in controlling hunger and maintaining muscle while
fat is lost. As far as food sources go, the best sources of protein tend to come
from anything that used to be alive, or anything that came from something that
used to be alive. Some high protein foods include:
chicken
fish
lean cuts of meat
turkey
eggs and egg whites
milk
fish
lean cuts of meat
turkey
eggs and egg whites
milk
Protein can also be found in all types of nuts, seeds and beans. And of course,
there are always protein supplements in the form of powders, shakes and bars. I
fully explain the purpose and benefits of protein supplements here: Protein
Powder
As far as how much protein you should include in your weight loss diet plan per
day, that depends on the person. For example, the average person who doesn't
exercise at all needs less protein than someone who does. Something in the range
of a MINIMUM of 0.5 grams of protein per pound of body weight might be alright
in this case. For example, if the person weighed 180lbs, you would do 180 x 0.5
= 90 grams of protein per day.
However, someone who does exercise should eat somewhere in the range of .6 - 1.0
grams of protein per pound of body weight. In this example a person weighing
180lbs would look to eat between 108 - 180 grams of protein per day. This is
what I'd recommend most often.
The only other thing you need to know about protein is that 1 gram contains 4
calories. So, for example, if you were to eat 100 grams of protein per day, that
would account for 400 calories. (100 x 4 = 400)
Fat
Despite any crazy ideas that have been put into your head, fat isn't all bad.
Some types are definitely terrible for you (trans fat), some types are much less
bad but still not great (saturated fat), and some types are actually good
bordering on REALLY good (monounsaturated and polyunsaturated fat). "Bad fats"
can be found in all of the usual junk foods that you already know you shouldn't
eat. "Good fats" on the other hand can be found in foods like:
fish
nuts and seeds
olive oil
fish oil supplements (see below)
nuts and seeds
olive oil
fish oil supplements (see below)
(*Important Note* Practically
every single person reading this should be taking a fish oil supplement. It's
the most scientifically proven supplement there is, with a seemingly endless
number of benefits. Put it this way, it will improve your body's ability to do
damn near everything (including lose fat). I fully explain all of this in my
article about supplements here: Fish
Oil)
As for how much fat should be included in your weight loss diet plan... about
25% of your total calorie intake should come from fat.
To figure this out, the first thing you need to know is that 1 gram of fat
contains 9 calories. So, if an example person figured out that their daily
calorie intake should be 2500 total calories per day (again, just an example),
they'd find that 25% of 2500 is 625 calories. They'd then divide 625 by 9
(because fat has 9 calories per gram) and get 69. Which means, this example
person would eat about 69 grams of fat per day.
And of course, most of this fat should come in the form of the "good" food
sources listed above.
Carbs
Now that you know how much protein and fat your weight loss diet should include,
it will be pretty easy to figure out how many carbs you should eat. Quite
simply, the rest of your diet should be carbs. Once you factor protein and fat
into your total calorie intake, whatever calories are left over to reach the
number of calories you figured you need to eat per day... those calories should
come from carbs.
1 gram of carbs contains 4 calories. So, for example, after factoring protein
and fat into what you calculated your total calorie intake should be (500 below
maintenance level, remember?), let's say you are 1200 calories below that
number. In this example you would need to eat 300g of carbs per day. (1200 ÷ 4 =
300)
And, just like fat, not all types of carbs are equal. More complex, lower
glycemic, nutrient-rich foods are much more ideal for appetite control and
overall health than simple, higher glycemic, highly processed junk. Some sources
of the "good" carbs are:
fruits and vegetables
beans
brown rice
oatmeal
sweet potatoes and white potatoes
whole grains and 100% whole grain products
beans
brown rice
oatmeal
sweet potatoes and white potatoes
whole grains and 100% whole grain products
The "bad" type of carbs would be the typical snack/junk foods like crackers,
pretzels, chips, cookies, etc. as well as white bread and white rice, candy, and
drinks or food high in sugar. While you should definitely try to limit these
"bad" carbs as much as possible and get most of your carb intake from foods on
the "good" list, eating some white bread or pasta once in a while won't kill
you.
Remember...
Remember, the most important part of The Lose Weight Diet is making sure you are
500 calories below your calorie maintenance level. Everything you just read
about protein, fat and carbs was to give you an idea of how to divide those
calories up so that your weight loss diet plan is as balanced as possible. The
guidelines mentioned aren't just ideal for weight loss, they're also ideal for
good health in general.
The end of Phase 2 of The Lose Weight Diet
You have reached the end of Phase 2. Right now you should not only know how to
lose weight, but you should also know exactly what your specific weight loss
diet plan should be so YOU can lose weight. You know how many calories you need
to eat, and you know where those calories should come from. For the most part,
you're done. Take a breath. It's a good feeling, isn't it?
All that's left now is some final information to not only make sure you continue
losing weight, but to make sure you keep the weight off once it's gone.
Check Side by Side Comparison Weight Loss Guides Here
Check Side by Side Comparison Weight Loss Guides Here
