Best Meal Plan to Lose Fat Faster
Hi guys, it's Cori from Redefining Strength. Today, I want to talk about the best meal plan to lose fat faster. No matter how much we may try, we can't out-exercise our diet. Trust me, I've tried. If we want the best and fastest fat loss results possible, we need to dial in our diet to complement our workouts. In this article, I'm going to take you through a typical day of eating that helped me transform my body. But before we dive into that, let's understand what truly makes a diet effective for fat loss.
What Makes a Diet Effective for Fat Loss?
Now, the question is, what diet is the best when it comes to fat loss? Every day, a new diet arises, claiming to be the secret to all of our struggles. They promise fast fixes and instant results. But if it sounds too good to be true, guess what? It is! No matter what dietary preference you choose, whether it's Paleo, Vegetarian, Low Fat, or Keto, the key to a truly effective diet for fat loss lies in macronutrients and how you create your calorie deficit through your macro breakdown.
No Magic Fat Loss Foods
First and foremost, let's debunk the myth of magic fat loss foods. There are no specific foods that magically burn fat. Cutting out whole food groups just because someone said to isn't a sustainable plan, especially if you happen to love the food you have to cut out! If you want lasting fat loss results, you've got to dial in your macros to create a calorie deficit that keeps you feeling fueled while still allowing you to enjoy the foods you love.
Consistency and Sustainability
The most crucial aspect of fat loss is consistency with your plan. If your diet feels like a horrible chore and doesn't fit your lifestyle, no matter how healthy it is, you won't be able to stick with it. The key is finding something that doesn't make you feel super restricted, so you don't have the urge to rebel. As you create the perfect plan for you, consider these key factors.
Key Factors for Creating Your Meal Plan
#1: Create a Smaller Calorie Deficit
While it's tempting to try to do more to speed up results by working out harder while eating less, an aggressive calorie deficit will ultimately backfire, especially when you're close to your goal. It can lead to hunger, moodiness, muscle loss, hormonal issues, and quicker metabolic adaptations. Going too aggressive may make you give up on the plan. Instead, start with a more moderate deficit, such as cutting your maintenance calories by only 250 calories. Remember, calories are not all created equal, so be mindful of the quality of calories you consume.
#2: Focus on Protein First
Weight loss is about calories in vs. calories out, but solely focusing on a calorie deficit can lead to lackluster results. Increasing protein intake has been shown to promote better fat loss results and muscle retention or even gain, even while in a calorie deficit. By focusing on getting more protein with each meal, you can achieve better body composition while feeling full and fueled, thanks to the higher thermic effect of protein. So don't fear adding more protein to your diet; it may be what you need to look leaner.
#3: Adjust Carbs and Fat Based on Your Preferences and Workout Routine
Many popular diets emphasize adjusting carbs or fat, but studies have shown that neither a lower fat diet nor a lower carb diet is superior when protein intake is kept constant. What truly matters is the amount of protein you consume. Adjust your carb and fat intake based on your workout routine, overall activity level,.