How I Eat For Fat Loss

I thought it would be instructive to detail how I structure my eating plan in accordance with my fitness goals.

Right now I’m in a fat-loss phase. My first step was to figure out how many grams of protein I require to maintain my lean body mass. Then I added in a minimal amount of carbohydrate (I find it’s best to limit carbs when trying to lose fat) and enough healthy fats to maintain health and energy. Here’s what I ate today and will eat every day (with the exception of one cheat meal a week, usually on Saturday) until I reach my goal:

Breakfast: 8 egg whites and 1 whole egg, 1/2 cup (precooked) oatmeal, 8 blackberries, 1 teaspoon fish oil.

Mid-morning: Protein drink: 1 1/2 scoops chocolate protein powder, 1 tablespoon almond butter, water

Lunch: 5.2 Oz (precooked) turkey breast, salad (romaine lettuce, red pepper, bean sprouts, tomato) 1 tablespoon oil and vinegar dressing, 1 teaspoon fish oil

Mid-afternoon snack: Same protein drink as earlier.

Dinner: sautee 2 oz. turkey breast, add mushrooms, red pepper, tomato, 3 egg whites and 1 whole egg, 1 slice swiss cheese. Cook it all up and top with salsa

Late night snack: Protein Drink: 1 1/2 scoop vanilla-flavored whey protein mixed in water, 1 teaspoon fish oil

And there you have it: six healthy food meals every day with calories and macronutrients pre-established, and all foods weighed and measured for precision. And what results am I getting? I’m losing at the rate of one-and-one-half pounds per week, which is a perfect rate of loss to ensure only fat loss while retaining muscle. Notice, too, that I EAT BREAKFAST, center my meals around lean proteins, limit starch to early in the day, and eat six small meals over the course of the day.

A well-thought-out plan, pursued with precision and consistency, day after day after day. That — not stupid fad diets, “miracle” pills, special “fat-burning” foods,, or wishful thinking — is what it takes to get results.