The Best Meal Plan To Lose Fat Faster (Lets Eat Like This)
At the end of the day for weight loss, it’s all about calories in versus calories out. As long as you’re eating a calorie deficit and ideally having enough protein as well. You’re going to successfully lose weight and strip off at regardless of what and when you eat. So lets have the best meal plan to lose weight faster.
Now, while scientifically speaking this is true and it is the basic law of thermodynamics. What this simplistic model fails to account for is how the various foods you put into your body actually then go about affecting these two variables. Because research has shown that at the end of the day, calories are what matter most.
If you want to truly lose fat as efficiently and as quickly as possible. You need to go beyond just calories and instead pay close attention to the types of foods that make up the calories. You’re ingesting every day and also how you go about adjusting them, because that’s.
I’ll go through three swaps that you’ll make in your diet. That will enable you to lose fat faster. Then i’ll also provide you with the sample meal plan that puts all this together.
Foods with High Thermic Effect of Food for best meal plan
The first change that you must make is to replace them, mostly with minimally processed foods. For example, foods like oats and multigrain bread with their refined counterparts such as cereal and white bread. Because they have been stripped of most of their important nutrients and fiber. These less processed foods beneficial in the sense that they generally provide more nutrients and keep us fuller for longer.
But they also have another unique benefit that has to do with something called the Thermic effect of food. Which is the amount of calories that a body burns to metabolize and actually use the foods that we ingest. This is one of the unique fat loss benefits about processed foods. In most cases, our body burns significantly more calories when digesting unprocessed foods than it does when compared to their process counterparts.
Eat Minimally Processed Foods
For instance, one study compared the caloric burn required to digest and metabolize two minimally processed sandwiches. One consisting of whole-grain bread and real cheddar cheese versus two highly processed sandwiches that consisted of white bread and processed cheese.
Although both meals consists of virtually the same amount of total calories and protein. The more processed food which had a 50 % lower thermic effect. As a result, the body burns significantly less calories digesting it than it did with the whole-grain sandwiches(1).
Similarly, a six-week, randomized, controlled trial has subject, stick to a diet consisting of either less processed whole-grain foods such as oats brown, rice and whole grain.
The group that stuck with whole-grain foods, burn on average roughly 100 more calories per day. Its just from digesting and metabolizing their food than the processed food group did. To put this into perspective, given that the average person burns roughly 100 calories to jog a mile. You’d essentially be doing the equivalent of jogging an extra mile a day just by choosing to incorporate whole-grain less processed foods as opposed to more processed foods.
For most of your meals if you crunch the numbers over three months, this simple change would theoretically enable you to burn five pounds more fat just by making that switch. So yes, while calories are what matter most and you definitely will burn fat despite eating processed foods, as long as you’re still in a calorie deficit. You can further influence the calories outside of the equation and potentially speed up the fat loss process by simply swapping these foods for whole-grain, less processed foods instead and let them do the work for you.
How to Distribute Your Meals During the Day for best meal plan
Next, let’s dive into how you then go about distributing your meals throughout the day. While yes again, your total daily calorie intake is what matters most for fat loss. It turns out that the manner in which you distribute these calories throughout the day seems to be more important.
This is a recent 2020 paper and another similar 2015 paper. That compared the effects of using a more front-heavy distribution approach by allocating more calories to breakfast versus a back-heavy approach by allocating more to dinner.
Researchers found is that subjects using the front-heavy approach, not only experience significantly less hunger and significantly less cravings for sweets throughout the day. They also experience greater overall energy levels, meaning that they were able to adhere to the diet more easily. They burned more calories throughout the day from walking and moving because of their increased energy levels.
Another weight loss study which found that subjects using a front-heavy approach to lost more weight. Also, they decrease their waist circumference to a greater degree. Also they reported greater hunger control over a period of 12 weeks. As compared to a group that used a back heavy approach by simply swapping the breakfast and dinner calories. (2)
Allocate more calories to your first meal of the day
Indicating that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day. This is something that I personally noticed as well. I used to be someone who would save a lot of my calories for my evening meals, because I knew that that’s when my cravings would really hit.
But when I instead experimented shifting more and more calories early on in the day in breakfast. I found that not only did my energy levels increased throughout the day and my gym performance considerably improve. Also I wasn’t craving things as much at night, because I just wasn’t as hungry now.
Obviously, this does vary for the individual and may depend on when your workout takes place. I would highly suggest, even if you are intermittent fasting, to at least experiment with just shifting more and more of your calories to your first meals of the day. As this does seem to have some unique benefits in terms of enabling you to control your cravings to burn more calories. (3)
Choose mostly unprocessed foods to include in your diet, but you want to also choose the ones that are highly satiating and proven to do the best job at suppressing your appetite, as this will enable you to better adhere to your diet and minimize any excess snacking.
How to Reduce Your Food Cravings?
Based on the findings from the satiety index, which examined the facts of 38 different common foods. We can clearly see that on a calorie for calorie comparison. Some options are just better than others when it comes to controlling your appetite, for example, even with calories equated for simply swapping whole-grain. (4)
Bread for oats instead will provide a 25 % greater effect on suppressing your hunger. Similarly, swapping brown rice for whole-grain, pasta or boiled potatoes instead will provide a 30 percent or 60 percent boost and satiation respectively.
So what I’d suggest is look over the index. Experiment swapping some of these more satiating foods into your diet and just see how your body and appetite responds and to put everything together for you.
Sample Meal Plan to Lose Weight
Let’s, go through a sample meal plan that not only incorporates these various tips for you, but also tastes. Great. I’ll use roughly 2,100 calories for this meal plan. Keep in mind that you want to adjust the portion sizes based on what’s needed for you to be at a calorie deficit.
This is gonna vary for everyone. So to start, we’ll, be allocating most of the calories towards breakfast. With protein pancakes made completely of highly satiated minimally processed foods. For these first blend the oats to make an oat flour and then you want to add the rest of the ingredients into blend. Then simply cook them over a pan and top them with peanut butter, sugar-free syrup, sauteed, apples or whatever. (5)
For lunch, we’ll be tapering down the calories slightly. Still sticking with satiating unprocessed foods with baked salmon, boiled potatoes and a side of sauteed asparagus.
Then to keep it going until dinner, you can have an orange. I can even plant in a protein shake as well as depending on when your work it is.
For dinner will continue, tapering down the calories slightly with baked chicken breasts and a side of veggies roasted in olive oil.
Then, after dinner to help satisfy whatever sweet cravings may have popped up. Make a simple high-protein greek yogurt parfait, consisting of zero percent fat. Plain greek yogurt mixed in with cinnamon and stevia for sweetness, and then topped with frozen mixed berries and a tablespoon of chia seeds. Super easy to make it extremely satisfying. So hopefully, that meal plan gives you a little more insight into how you can start planning your meals. Based on these ideas you can still keep everything tasty and satisfying. With some of the swaps I mentioned here you can definitely speed up the fat loss process.
Calorie Deficit is the Key
At the end of the day, adhering to a calorie deficit is what’s most important. So experiment with your diet and stick to what you find works best for you and your lifestyle.
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I am a doctor, more precisely an orthopedic surgeon. Wondering why a surgeon is writing about fitness & weight loss? Few years back my mom was diagnosed with cancer, until then i thought i knew everything about health & fitness.
Then started studying various books and blogs on fitness and realized that there are hundreds & thousands of things i was not aware. Though my mom passed away after her fight with cancer, but my interest in health & fitness continued.
I decided to start the blog and share all the information in know for the benefit of others. Lets come together, work and share the knowledge to be healthy & fit.