A high volume weight loss meal like below will consider a 1700 kcal diet. This is applicable for all genders or non-genders.
To lose weight there are a few tools that one must utilize -
1) Food weighing scale
2) Oil Spray
3) An app like MyfitnessPal to track calorie consumption
4) Yourself. Yes, you are your biggest asset. Lie and you fail, be honest and you are bound to see results.
5) Intermittent Fasting - 16:8 concept. Fast for 16 hours and eat for 8 hours
Let's start from the previous night. You finished your meal yesterday at 9pm, a 16 hour gap will peg your first meal of the day at 1pm.
During your fast drink water, coffee, tea. Please do not add milk, sugar etc to your tea or coffee or it wont be considered as a fast. REMEMBER point 4.
For lunch make yourself a big salad. you dont need to count calories till the time you are using healthy vegetables and the dressing is made by you. Vegetables dont make you fat, the dressing does.
https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-vegetables
Use the above to identify the fruits and veggies you want for your lunch and get cracking. For dressing you can portion out around 180 kcal. For instance 1 tbsp olive oil + lemon dressing will be no more than 150 k cal. be judicious, we need to eat less not more. :)
on another day you can throw the veggies in a pan with a 1 second oil spray and fry them up. Add a choice of protein. Always feed your protein choice into myfitnesspal to check how many ounces you should eat, leaving enough room for you to have a decent snack and dinner.
Such lunches can be anywhere between 1 to 1.5 pounds
Evening Snack have a protein icecream
1) 1/2 avocado
2) 2 scoops of whey
3) 100gms fat free greek yogurt
4) Ice
5) water to blend
The above is a 420 kcal snack which will be nearly 300-400gms and keep you full for atleast 3 hours
Dinner can be similar to lunch. After a point you will get the sense of what works for you. Its critical you know what you are eating and manage alcohol consumption to see improved results.
Bottomline
1) you are making a sacrifice to lead a healthy life
2) which means you are not really making a sacrifice
3) you are not on a diet, you have fixed your lifestyle
4) alcohol once a while is ok but dont feel you are giving up on things
5) to look good and to be full of vitality inside out the way we eat and live have to change
6) Move around. the more you move the more you can eat
7) mild hunger is not a bad thing. a bit of hunger resets our hormones (another topic for another day)
If you need advise you can comment below and share your email addresses, I will help as many of you as I can.
To lose weight there are a few tools that one must utilize -
1) Food weighing scale
2) Oil Spray
3) An app like MyfitnessPal to track calorie consumption
4) Yourself. Yes, you are your biggest asset. Lie and you fail, be honest and you are bound to see results.
5) Intermittent Fasting - 16:8 concept. Fast for 16 hours and eat for 8 hours
Let's start from the previous night. You finished your meal yesterday at 9pm, a 16 hour gap will peg your first meal of the day at 1pm.
During your fast drink water, coffee, tea. Please do not add milk, sugar etc to your tea or coffee or it wont be considered as a fast. REMEMBER point 4.
For lunch make yourself a big salad. you dont need to count calories till the time you are using healthy vegetables and the dressing is made by you. Vegetables dont make you fat, the dressing does.
https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-vegetables
Use the above to identify the fruits and veggies you want for your lunch and get cracking. For dressing you can portion out around 180 kcal. For instance 1 tbsp olive oil + lemon dressing will be no more than 150 k cal. be judicious, we need to eat less not more. :)
on another day you can throw the veggies in a pan with a 1 second oil spray and fry them up. Add a choice of protein. Always feed your protein choice into myfitnesspal to check how many ounces you should eat, leaving enough room for you to have a decent snack and dinner.
Such lunches can be anywhere between 1 to 1.5 pounds
Evening Snack have a protein icecream
1) 1/2 avocado
2) 2 scoops of whey
3) 100gms fat free greek yogurt
4) Ice
5) water to blend
The above is a 420 kcal snack which will be nearly 300-400gms and keep you full for atleast 3 hours
Dinner can be similar to lunch. After a point you will get the sense of what works for you. Its critical you know what you are eating and manage alcohol consumption to see improved results.
Bottomline
1) you are making a sacrifice to lead a healthy life
2) which means you are not really making a sacrifice
3) you are not on a diet, you have fixed your lifestyle
4) alcohol once a while is ok but dont feel you are giving up on things
5) to look good and to be full of vitality inside out the way we eat and live have to change
6) Move around. the more you move the more you can eat
7) mild hunger is not a bad thing. a bit of hunger resets our hormones (another topic for another day)
If you need advise you can comment below and share your email addresses, I will help as many of you as I can.
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