The Fat Loss Diet
Written by Sam · Filed Under Healthy Recipes, Weight Loss Programs 12,878 views
The Fat Loss Diet
This article is written for those who are strictly looking to lose fat with their diet. It must be warned that you may also see a little loss of muscle size, however in the long run, the fat loss will also mean more definition. So the result may be that your muscles look bigger because there is no fat covering them!
This diet looks at restricting high Glycemic carbs to the morning only. If you are wondering why high Glycemic carbs are considered at all, the reason is because they help fuel your muscles and allow you to maximize the intensity of your workouts.
The other part of this diet looks at eliminating processed foods with the exception of instant oatmeal (although not as processed as most cereals), as the oats are a great source of fiber and carbohydrates which provide your muscles with the energy bursts they need to burn fat.
Lastly, high quality lean meats are essential to providing your body with amino acids they need to function, along with fruits and veggies to provide the vitamins and minerals. With all this in mind you will also notice that you will be eating 7 times a day and although you may consider some as snacks, let’s look at them as important meals that you don’t skip so you keep your metabolism high.
Try this diet for 4 weeks (you can have one cheat day a week to relax with what you eat, I like for it to be Saturdays when I’m out with friends and still try and moderate it a little). After 4 weeks you are guaranteed to see a noticeable reduction of body fat.
Ready? Here we go…
Meal 1 (as soon as you wake up)
1 cup instant oatmeal with ½ cup skim milk, sprinkled with cinnamon and microwaved for 90 seconds. Add a handful of frozen blueberries on top to give it some sweetness!
Meal 2 (2 hours later)
1 banana
Meal 3 (2 hours later)
2 slices whole wheat bread
1 tbsp mustard
8 oz turkey breast
½ tablespoon reduced fat mayo
As much spinach as you like
3 cherry tomatoes
Crushed black pepper to taste
Meal 4 (3 hours later)
1 apple/orange/nectarine
Meal 5 (2 hours later)
6 oz baked salmon with crushed garlic, cayenne pepper, lime juice, 1tbsp olive oil
1 cup brown rice
3 asparagus branches with your herb of choice and ½ tbsp butter
Small yam steamed with Cajun spice sprinkled on top
Meal 6 (2 hours later)
½ cup low-fat cottage cheese and 2 strawberries sliced on top
Meal 7 (2 hours later)
½ cup fresh pineapple
Now how about that meal plan? Not as bad as you thought right? Lots of fruits, veggies, lean meats and a good amount of protein and healthy carbohydrates. You can be creative with the fruits and veggies, and if you are feeling hungry still add more veggies of any kind (celery, carrots, peppers, onions etc.).
You can now download and print out this meal plan here – Fat Loss Diet Meal Plan (right click and save as)
I want to hear your feedback about this fat loss diet plan. What do you think? Did you give it a try?
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Am I missing something, or are you suggesting that everyone wanting to follow this diet plan eat the exact same thing, everyday, for 4 weeks (with the cheat day exception)? Come on now! Your background tells me that you can do better than that. I’m not someone that needs a diet plan, however, for those that do, I don’t feel as if eating the same thing 4 weeks in a row is doable, it would become very old, very quick. Not to mention the lack of variety would translate into a lack of certain nutrients unless the dieter were taking supplements.
Don’t get me wrong, I don’t have anything better to offer by way of diet plans, nor do I have any type of education to back up my lack of nutrients comment, so feel free to correct me if needed (if I can dish it out – I can take it)
Hi Bryan, you have a very valid point. I only meant this as a guideline to help you create a meal plan that is similar on the other days. So you can be creative with substituting different meats, veggies and fruits, but you are right I need to add that to the article and I will do that right away!
Thanks for the feedback!
I was wondering if you had some diet tips or meal plans for diabetics, especially Type II…and of course any fitness tips! Thanks.
Hi Tina, I will definitely think about writing an article for diabetics. It is something I haven’t gone into depth for a while now, although insulin resistance was a big topic during my years of studying biochemistry and human nutrition. Stay tuned!
Changing out the fruits and veggies is easy enough to make it fit what I like and don’t. What can I put in place of Cottage Cheese – Just looking at the stuff makes me sick and I can’t take the smell. (sad face). How about a high fiber yogurt?
If I subtract things like from meal 3 – the mustard and mayo – I like a plain sandwich – is there something I should add in because I’d be missing something?
Hi Diana, thanks for your question. You can definitely replace cottage cheese with a whey protein smoothie (such as half a scoop of whey, 1/2 cup skim milk, ice, vanilla yogurt and mango or peaches). Alternatively, some vanilla yogurt and fresh berries is a good idea as wel.
Mustard and mayo are just for a little taste. You can try hot sauce or any other herbs as you like. Additionally, if you feel like the fat intake is too low you can have a greens salad with a tblsp of olive oil and fresh lime juice.
thanks Sam for the diet plan and all the input – i am definitely going to try it out !
Your advice and tips are amazing! I have a question though. I work monday-friday and i open up an LA Fitness at 5am. I have to wake up around 415…should I still eat breakfast as soon as I wake up?
Absolutely Hannah, you want to make sure you feed your muscles as soon as you wake up as that is when you start expending energy. You can experiment with the size of the breakfast to see how your body responds, but make sure you are getting some healthy high fiber carbs and at least a little protein.
ok good! i have been eating breakfast but just wasnt sure if i was doing the right thing. normally i have whole grain oatmeal with skim milk and 2 or 3 egg whites…i switch it up often though.
i also have another question if you dont mind- is it bad to eat carbs with every meal? i have heard so many different things-such as dont eat carbs after 3pm, or dont eat carbs in your last 2 meals. is that true?
ONE more thing- sorry I am a nutrition gu-ru and LOVE learning about it! I am actually majoring in nutrition-dietetics
..anyways…I have noticed that most days I am only getting about 1100-1400 cals a day…even though I am eating every 2-3 hours, will that still hurt me by eating less calories? I workout everyday..doing atleast 45 min-an hour of cardio a day…and lifting weights 4-5 times a week…if that helps. I’m 18 years old, 5′1, 118 lbs, 22.1% body fat. ( i don’t really trust the machine I use at the gym though.)
Sorry I ask so many questions but i reallyyyyyy appreciate your responses and answers! You have no idea how helpful your site is to me!
Thanks SO much!
Hi Hannah I honestly think you are getting a little too caught up on what and when to eat…try and enjoy your food and eat sensibly. It’s great to get most your carbs in the morning and right after your workouts but remember to also listen to your body. Eating every 2-3 hours is great especially if you are eating a lot of fruits and veggies, and yes don’t trust those useless fat scales at the gym their percentage of error is sometimes +/- 15%!
Glad you are enjoying the site so much, train hard and reward your body with great food and plenty of rest!
i think you are correct- i often worry way to much and don’t realize it until someone helps me become aware. thank you so much!
Awesome, glad to hear that you realize that, and don’t worry you aren’t the only one, it happens to us all! Keep us updated on your progress!
Hello Sam,
Your tips are fantastic, and I’m learning so much!
I’m quite healthy with my food, and I think I must consume about 1,800 cals a day. I find that even when I use your guide and exercise, I don’t lose weight on the scales. I can notice my waist line getting smaller–but that’s about it. I’m 5′9, 77kg and my waist is 28in. Hips are about 41 and my bust is a whopping 38in (30g). Should I be training more? Can you please suggest where I might be faulting? Thanks!
Hi Nunu,
You are faulting in that you are measuring your success by what you see in the scale. This is a major problem influenced by media. In fact, muscle weighs much more than fat and muscle also burns more calories even when you’re in a state of rest. Instead, try and measure success by how you feel about yourself and what you see in the mirror after you workout. This is really the key to your happiness! I hope that helps in some way!
Hey, i was wonderin’….
every diet plan is expensive? im a single mom, who goes to college and i can buy frozen berries or something like that
my problemn is, that is so much cheaper to just stop eating :S
hey sam thanks for the great advice,, I’d definitely try this out.. but i was just wondering i can i get to know my real body fat percent?
Hi Shahinaz, my question back to you though is why do you want to know your body fat precentage at all? Is a certain fat percentage going to make you feel better about yourself? Or is it more how you feel after you look in the mirror and see that your stomach is a little flatter or your legs look a little bit more toned?
People get way to caught up with weight & body fat percentages which can lead to many frustrations because muscle weighs more than fat anyway! I weigh myself and take body fat calculations every once in a while but it is mostly to just have a general idea of where I am at. What really makes me happy is how I feel about myself when I see results, and I don’t give up until I get the results that I want for myself. This is something I try and have all my clients believe as well.
Hope you can see things in a new perspective!
I’d really recommend to add more protein to this meal plan. It’s pretty short of what is needed to sustain muscle mass.
Why not add egg whites to the breakfast, they have very few calories. I’d also throw in a couple of servings of protein powder, especially for meal 7, you need a slow digesting milk protein for muscle support during the night.
hi Sam!
i read this diet plan and it sounds great, but it is rather difficult for me to eat certain things at certain hours. I’m 17 years old, a high school junior, and very active with sports. How should I incorporate this diet into my life?
Hi Vanessa you will need to pre-plan the night before if you want to incorporate this into your daily life…you can think of healthy snacks like fruit, yogurt, almonds and even protein shakes to have with you at school.
Hi Sam ! I weight 175 lbs, if i eat right , fruit vegetables lean-meat and other low fat products , how long do i need to get to about 155 or 160? Oh and i hit the gym for about 90 minutes every day !
Hi Dara, give yourself about a week for a pound or two. But don’t concentrate so much on weight because you could be gaining muscle which weighs more than fat. 90minutes is also quite long, cut back to 60 minutes and go more intense…you should be totally exhausted by the 50 minute mark so you can have 10 minutes for stretching and flexibility.
Curiosity’s killing me…..
I’ve seen a couple comments about eating only egg whites.
Sam, or anyone else, what do you think of eating just the egg white instead of the whole egg?
Hi Bryan, egg whites are great, I would go for a ratio of 3 egg whites to 1 egg yolk if you’re worried about the extra fat and cholesterol (although most doctors do believe that food cholesterol only has about a 20% effect on our actual cholesterol). Regardless eggs are a great source of protein and our bodies absorb it well.