5 healthy weight loss tips for your dream body goal plus a free nutrition plan

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5 weeks to your best body

Do you train hard every day with your program, put a lot of weight on and sweat really hard with cardio ?! Newsflash: While this is critical to your ultimate success, it is not enough to lose excess fat.

To achieve your goal, you must also follow a diet that is filled with the best foods for burning fat. Why? Even if you train hard for an hour each day, you have 23 more hours to ruin all your hard work in the gym with just one slip: a measly handful of french fries, a beer with the boys, or a burger at lunch. Diet is a huge part of fat loss, so to speak. It is the backbone of your entire plan, the foundation of a body as hard as steel.

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Bodybuilding nutritionist Jim Juge says diet determines your success or failure, plain and simple. “Diet is 65% of what you need to get in shape,” he says. Juge should know because he’s helped countless dedicated people achieve their goals, from getting their best body to first place in bodybuilding competitions.

You have 28 days to get to your goal. We adapted the traditional diet of a bodybuilding contestant for a non-contestant (that is, for you!). Do your best and burn as much fat as possible in the shortest possible time. With just under a month, you won’t have time to fool around. Get started on your high-protein meal plan now to lose weight and build muscle while you are at it! Go to the grocery store and shop for tonight. Come for breakfast tomorrow, follow his plan as best you can, and get ready to show those awesome muscles in a month.

Your Get-Lean principles

Strictly. Strict. Strict. This is your mantra for the next 28 days. There’s just no getting around diet and eating clean is the guiding principle of this get-lean game. The diet plan is filled with fresh, clean foods that are as unprocessed as possible. Here are the three simple principles to burn fat quickly.

1. Eat at least 1 gram of protein per pound of body weight daily. If your protein intake is too low on a restricted calorie diet, you will lose a lot of muscle mass in addition to any fat you can burn. A high protein intake will help you maintain lean mass during your diet phase. Choose lean high quality proteins like egg whites, poultry, lean red meats, and protein supplements. The diet provided here contains approximately 90-120 grams of protein daily, which is good for a person who weighs 70-90 pounds. Only increase your protein if you are heavier than 150 pounds or if you are very hungry and need to add food during the day. We suggest an additional protein shake for an easy quick fix. (If you weigh under 80 pounds, skip 3 ounces of meat or chicken per day from the diet.)

2. Keep your carbohydrates low to moderate when trying to lose weight. On a low day, you’ll be closer to 100-120 grams of carbohydrates. A moderate day is about 150 grams of carbohydrates. Rotate low and moderate days to keep the energy high and cause a change in pace. Good, clean, high-fiber carbohydrates are oats, potatoes, rice, and whole-wheat bread.

3. Drink at least 2-2.5 liters of water a day. It will keep you hydrated and healthy. Water should be the primary drink during the diet. While many rely on diet sodas, crystal light, and other low-calorie sweetened beverages, plain plain water is really the best choice.

How-to-stay-on-track

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Habits and desires are the devil when it comes to diet. Let’s get into the habits first. It takes a week or two to finish the diet. Fast food is so simple and there is a McDonald’s on every corner. The hardest part is developing a new habit of preparing your meals and taking them away. The first week is the hardest. Prepare for some challenges as you get out of your usual routine. For example, you would typically head to the corner shop for a subway sandwich or burger for lunch. But now you will have to bring your food with you and resist the temptation to spice up your meal with the Doritos from the machine or with your usual can of Coke. It can be a real mental battle sticking to your eating plan.

To stay motivated and deal with cravings, we have some great recommendations. First, plan a cheat meal every seventh day. Many people have their cheat meal on Sunday, then they are ready for Monday and the coming week. If you feel deprived during the week, focus on the cheat menu because you know you can eat anything you want – pizza, lasagna, donuts, beer, chips, you say it! Remember, it’s just a cheat meal, not a full day of cheating. Then you will get back on track with your next planned meal.

Second, take a few photos of yourself to keep your motivation going. Most people do this for a reason. You’re going on vacation, attending a bodybuilding show, or maybe going to a reunion. So always strive for this goal. Take pictures of the front, back and back and just keep looking at the picture and think of what you will look like in a few weeks.

When it comes to cravings, protein drinks and energy bars can help satisfy your sugar needs. We recommend mixing a flavored protein powder with as much ice as possible in a blender so that it tastes more like a milkshake. You can have a low-sugar protein bar once or twice a week. The latest varieties taste more like chocolate bars, with modern sweetening techniques.

Your eating habits and cravings can grab attention in restaurants where you can forget about your diet in seconds. In order to stick to the plan, be diligent when ordering. Ask the waiter to fry your meat without oil or fat. Ask about steamed vegetables without butter. Get a salad (without cheese) with either a fat-free dressing or a vinaigrette. Many restaurants are responsive, so there’s no reason to avoid them as long as they cook to your liking.

What to expect

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Some people can lose up to 5 pounds a week if they strictly follow the diet. Striving for a weekly loss of 2-3 pounds is recommended for more lasting effects. That way, it’s not that drastic change, and you are less likely to put all of your weight back on by the time the diet is done. Weigh yourself naked only once a week, at the same time, preferably on the same scale. That way it will be as accurate as possible.

If you haven’t lost any weight after the first week, it may be time to look for mistakes. For example, instead of one cardio session per day, do 45 minutes of cardio exercise in the morning on an empty stomach. Then add a second 30-minute session in the late afternoon or evening.

If this doesn’t stimulate weight loss, it’s time to cut carbs a little. On the lower days, reduce to 60-80 grams per day instead of 100. Eat this low-carb diet for two days, then add a higher carb day (150 grams).

Think of your nutrition plan as an anchor to stabilize all your other efforts. Eating right will help you lose fat, increase your energy levels, and definitely look the way you want. Follow this Get Lean Plan steadily and you will be able to show off your new, leaner body in less than a month.

3 favorite diet foods

Here are the top three foods when trying to lose fat.

Egg white

There is no fat or cholesterol and they are made of pure protein. They are very easy to prepare – they only take a few minutes.

Oat flakes

It is low in sugar, high in fiber and provides sustainable energy. Choose the old-fashioned variety when you have a few minutes and the one-minute oatmeal when you’re in a rush. In a pinch, you can even tear open a pack of instant oatmeal (taste only) – just add hot water and stir.

Green vegetables

It is healthy and has many benefits such as fiber for better digestion. It contains many valuable vitamins, phytochemicals and antioxidants for better health. Plus, it’s bulky and only fills you up for a few grams of carbohydrates per cup of veg.

(Quick Tip: To quickly steam vegetables, add one or two liters of water to a bowl, add vegetables, cover the bowl and put in the microwave for 2 -3 minutes.)

Maintain your winnings

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Your 28 days have expired; You look good and you want to keep it that way. We have a simple plan for maintaining your body, but enjoy greater flexibility with your diet. Number one should be a good, clean breakfast. When you’re at home, it’s a lot easier to do – just some egg whites and a whole grain product (whole wheat bread or a bagel, for example) and / or some fruit. At home, eat another healthy, clean meal of a lean source of protein, green vegetables, and whole grains for dinner. Then bring a protein shake or bar to set up lunch. So you have had three clean meals. So if you have lunch in a restaurant and want something different, you can have it. Just stick to the rest of your meals pretty strictly without adding sugar and fats.

Free nutrition plan

DAY ONE
Meal 1

  • 1/2 cup of oat flakes (dry quantity) mixed with water
  • 1/2 cup of strawberries
  • 3 egg whites cooked with 1 egg yolk

Meal 2

  • 1 cup of green vegetables
  • 150 grams of chicken breast

Meal 3

  • Tuna sandwich with 180 grams. Can tuna (spring water),
  • Include 2 slices of wholemeal bread, 1 tablespoon of fat-free mayonnaise, 2 sheets of romaine lettuce

Meal 4

  • Protein shake with 20 g whey protein

Meal 5

  • Chicken salad with 150 grams of chicken breast, 2 tablespoons of Italian dressing,
  • 1/2 medium tomato, 2 romaine lettuce leaves, 1/2 cup broccoli

DAY THREE
Meal 1

  • 1/2 cup of oatmeal made with water
  • 3 egg whites cooked with 1 egg yolk
  • 1 piece of fruit

Meal 2

  • 1 cup of green vegetables
  • 150 grams of chicken breast

Meal 3

  • 1 cup of green vegetables
  • 100 grams of lean steak
  • Large baked potato with skin (10 cm in diameter)

Meal 4

  • Low carbohydrate protein with low sugar content

Meal 5

  • Omelette with 4 egg whites and 1 egg yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa

DAY TWO
Meal 1

  • 1 medium bagel with 2 tablespoons of reduced-fat peanut butter
  • 3 egg whites cooked with 1 egg yolk

Meal 2

  • 1 cup of brown long grain rice (cooked amount)
  • 1 cup of green vegetables
  • 100 grams of chicken breast

Meal 3

  • 1 cup of green vegetables
  • 180 grams of lean steak

Meal 4

  • Protein shake made with 20 g of whey protein

Meal 5

  • 150 grams of red snapper or halibut
  • 1 cup of broccoli

DAY FOUR
Meal 1

  • 1 cup of whole grain muesli
  • 1 cup of 1% milk
  • 1 piece of fruit
  • 1 tbsp peanut butter

Meal 2

  • Large baked potato with skin (10 cm in diameter)
  • 1 cup of green vegetables
  • 100 grams of chicken breast

Meal 3

  • Large baked potato with skin (10 cm in diameter)
  • 1 cup of green vegetables
  • 100 grams of lean steak

Meal 4

  • Protein shake made with 20 g of whey protein

Meal 5

  • Sandwich with tuna (spring water) with 1 tbsp non-fat mayonnaise
  • 6-8 stalks of asparagus

DAY FIVE
Meal 1

  • 1/2 cup of oatmeal made with water
  • 3 egg whites cooked with 1 egg yolk
  • 1/2 cup of strawberries

Meal 2

  • 1 cup of green vegetables
  • 150 grams of chicken breast

Meal 3

  • Large baked potato with skin (10 cm in diameter)
  • 1 cup of green vegetables
  • 150 grams of sliced ​​turkey

Meal 4

  • Protein shake made with 20 g of wheat protein and 1 cup of berries

Meal 5

  • 150 grams of lean steak
  • 6-8 stalks of asparagus
5 healthy weight loss tips for your dream body goal plus a free nutrition plan

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