In the past, I've received many requests from people like this.
I tell you EXACTLY what to eat for each meal for fat loss
...your calories and what you eat change as your body composition changes.
Both muscle mass and fat mass burn calories.
A pound of muscle burns about 6 calories per day.
A pound of fat burns about 3 calories per day.
So as you get lighter, you typically burn less calories per day at rest.
Unless you add muscle.
...but typically you maintain or even lose a little muscle when getting lean.
So your diet should change to reflect this if you want to continue to lose body fat at a steady rate.
Things get even trickier, the leaner you get.
Once you are within 5-10 pounds of your goal, you really have to watch how your body responds to your diet.
Does your body hold on to fat when you eat low carb?
Do too many carbs, cause spillover?
Do carbs help you train more intensely to burn off that last bit of fat?
Do you do better with frequent meals, or less meals?
Do you look a little more lean when you don't eat before bed time?
Does not eating before bedtime increase your cortisol?
Ask yourself this question:
"What is the most comfortable way to create on ongoing calorie deficit?"
If you enjoy carbs, then obviously your diet plan should include carbs.
I've seen people get super lean following both high carb and low carb diets.
For me personally...I get lean by mixing low calorie moderate fat days, with high carb low fat days. Once I get lean, I do best by increasing the fat a bit to ensure optimal hormone levels.
A buddy of mine...Drops fat like crazy by using really high fat days that are also pretty darn low in calories. Some of the days during the week, he simply eats one big rack of ribs. He likes to go higher in fat, because he says it helps keep him satisfied and he can keep those high fat days super low calorie without starving.
Another friend...Eats small balanced meals 4-5 times per day. She stays lean and eats a balanced combo of carbs, protein, and fat. Her diet is low to moderate in fat and she can easily hit a deficit and systematically get as lean as she desires eating like this.
There really isn't any particular right way to eat.
Just some guidelines to keep in mind:
If you want to lose fat, expect to be hungry from time to time. You shouldn't feel deprived all the time, but there will be times when you are going to crave more calories than what you are taking in.
Don't let yourself get so hungry that it forces you to binge. Eat an apple or something before you get to this point. It is better to take in 50-100 extra calories now, to avoid 500-1000 calories later.
If you are stuck at a certain weight, make sure and track you calorie intake. I would recommend using My Fitness Pal, a free app that lets you track calories.
Note: If you are 100% certain that you aren't taking in too many calories, consider changing your macronutrient ratios.
*If you aren't very active, then eating a larger percentage of your calories as fat...and lower in carbs, could be what you need.
To summarize: The exact meal plan approach works well for people with a lot of weight to lose. It's pretty easy at that point. Things get more complicated when a person wants to get exceptionally lean.
Again...find a way to get an ongoing calorie deficit that is slightly uncomfortable from time to time, without torturing yourself.
Wish You Good Luck,
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