It follows 3 key points for fat loss: 1) Eat at least 1 gram of protein per pound of days-to-lean Meal Plan from achieving their best body ever to placing first in bodybuilding competitions. This is your mantra for the next 28 days. Here are his three simple principles to shed fat fast. Fat Loss 20 Tips for Torching Fat.
Table of contents
- Get Your Best Beach Body Ever in 21 Days | Fitness Magazine
- Day 2 and 3
- The Best One Month Lean Meal Plan
The important thing is to realize that once you have lost some weight, you need to maintain it. The question of how to lose weight in ten days is relatively easy when you abide by these rules. Also, eat fish for protein and omega-3 fatty acids. You need to include lean meat and fish to your diet for losing weight. By eating junk food, you are creating your chances of getting slim, very slim.
Junk food like fries and burgers and flavored sodas are the worst enemy when you are aiming to lose weight. Instead of snacking on these, you must eat nuts, and fruits when feeling hungry.
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Increase the duration with each passing day. Walking shortly after lunch and dinner will also help you lose weight. For instance, if your body weight is lb divide it by 2 and drink as many ounces of water as a result, every day. In this case, it is 60 ounces.
Get Your Best Beach Body Ever in 21 Days | Fitness Magazine
Also, eat two hours before heading to the bed. Vitamins that help in weight loss. The easiest answer to how to lose weight in 10 days is below given day by day food guide that you need to follow for your ten-day weight loss routine. Please make sure that you follow these rules carefully so that you do not under-eat or over-eat. Eat only fresh fruits with a high level of antioxidants such as lemon, oranges, etc. The meals and snacks must strictly comprise fruits, as these contain more water, essential nutrients and less fat.
To make low-calorie snacks out of fruits, you could prepare smoothies with low-fat yoghurt and lots of fresh fruits. Pour in a glass of banana or apple smoothie to gratify hunger for a long time — a perfect start to your day weight loss plan. Eat only vegetables on day 2 and 3. Some healthy vegetables that will help you in your efforts to lose weight in 10 days include broccoli, spinach, eggplant, etc. A cup of chopped vegetables such as tomatoes, cucumbers, leafy greens and bell peppers can substitute fatty snacks and thereby help you lose weight.
Go for Mix and Match Diet! Add two glasses of milk once in the morning and once in the evening to your vegetable-rich diet. For snacks, you may have a platter of steel-cut oats, pearled barley, long-grain brown rice, whole wheat bread, etc. A plateful of healthy diet can bring about a lot of difference in your day weight loss program.
Day 2 and 3
Along with the vegetables, you may have low-fat yogurt, one egg, beans, and two plates each of gms of pasta along with tomato sauce and fruit juice. A cup full of fiber-rich foods, such as barley, raspberries, pears and whole wheat pasta can help cut hunger between meals. Fiber makes one feel full quickly, helping one lose weight fast. On days when your workout is more taxing, such as leg day, consume no more than g of carbs, but on non-workout days, or less taxing workouts ex: You should be carrying with you a water bottle at all times so you can carefully monitor how much water intake you are really getting.
Try to avoid diet sodas, and stick to water.
If you really need something sweet, try zero calorie sweeteners. You should at least 1 gram of protein per pound of bodyweight daily. When you are on a low calorie diet you have to be careful to avoid losing muscle. For this reason you should be consuming more protein to ensure you are building muscle during your leaning phase. So if you weigh lbs you should eat at least g of protein a day. If you have trouble eating that much protein try drinking protein shakes. Great sources of protein include chicken, lean steaks, beans, or salmon.
If you are vegan there are plenty of vegan protein options for you too! There are certain foods that you should be eating plenty of to get shredded. These 5 foods are specifically chosen because they are lean sources that are packed with protein to add muscle or include fiber to make you feel fuller to avoid cravings. A lot of this is drastic because of the decreased carbohydrate intake which means you have less glycogen stores so your body does not retain as much water.
The Best One Month Lean Meal Plan
You will also at times feel a bit tired because of the decrease in your carbohydrates; however, your body will adjust to this low intake. Furthermore, initially your strength may decrease the first few days because you may be more tired from less carbs. You must plan ahead and this starts with planning your meals. If you know what to eat, how much and when to eat, then there is no deviation from your diet. Furthermore, there are fewer cravings when you know exactly what to eat based on a schedule. To stay motivated you should also take weekly pictures of yourself.
Nothing keeps you on track then seeing you lean you look with each progressive week. Furthermore, you need to give into your cravings — sometimes. If you restrict too much it can turn into a binge. Each Sunday give yourself time to have a cheat meal when you can eat whatever you want — for one meal! This will get you focused pack on track Monday morning to resume a strict diet for the rest of the week. It is not that simple. Your diet plan is dependent on your metabolism, workout routine, work schedule and preferences for foods. For this reason, when I am with clients I generally provide them a plan specific for them that they can adhere to.
Below you will see a diet that I am following as a lb male that workouts 5 days a week high intensity, that enjoys to lift in the evenings. Notice that I do not provide a meal plan for each day; rather, I give different options of foods that may be consumed for each meal to provide them with variety, but still adhere to the calories required. Below is my personal meal plan.
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You will notice that in my plan I tend to eat chicken for breakfast, but that is not for everyone. If you want to eat egg whites then switch the meals. The point is that eating these meals with the key 5 foods will get you lean, but mix it up in a way that allows you to stick to the diet. If you weigh less, or train less, you should not be consuming the same number of calories as me! Refer to my previous article on how many calories you should consume a day. Make adjustments on your portions as needed, but stick to the main key foods in this diet.
After 28 days you will lean and shredded and look the best you ever will look in your life! But you got to maintain that look. I take weekly pictures to see what I look like. In my last article I mentioned that I was doing intermittent fasting while working on night float for August Lean Out Mini Meal Plan.