Fat Loss Diet Plan
How to lose weight? Perfect toned body, weight loss, slim body, weight management, diet plans, losing belly fat, arm fat, leg fat, flat stomach, abs, and much more are explained in this article. If you want to know about the best weight loss journey, Weight loss vs fat loss, losing fat, eating healthy, effective weight loss, abs, long-term fat loss, reduced body fat, physiological process of fat loss, healthy recipes for fat loss, lose weight fast, strong muscles, and much more, then this article will help you a lot.
Fat Loss Diet Plan
We all want that perfect, good-looking body, regardless of our age and looks. People mostly compare good-looking bodies with extremely thin and slim bodies. This thing should be in mind that losing weight is important but looking good after weight loss is more important. Fat loss is the only way to get that toned body after a weight loss. So in this article, you will be told about the basic and easiest fat-loss diet plans. By using these diet plans you can definitely get that toned body but with exercises too.
Fat loss is not like weight loss in which you have to starve or eat less. In fat loss, you have to eat 6-7 meals daily, including vegetables, fruits, dry fruits, dairy, carbohydrates, meat, and good fats. Eating all of these meals daily is very important. In fact, the main difference between weight loss and fat loss is diet. The second difference is exercising. You just have to know your weight in kilograms.
There are two fat-loss diet plans in this article. You can choose according to your choice.
First Diet Plan
Meal number one:-
Breakfast
Oats (According to your weight, if your weight is 80 kg take 80 grams of oats)
Boil oats in water and add 1 tsp of peanut butter for taste and protein.
5 Egg whites (Either boil them or make an omelet) OR 1 glass protein shake
Water before breakfast
Meal number two:-
Snack
Any Yogurt (According to your weight If your weight is 80 kg, take 80 grams of yogurt)
Almonds 10-15
Meal Number three:-
Lunch
White meat (Double your weight, if your weight is 80 kg then take 160 grams of meat)
White meat can be fish, chicken, turkey breast, or any other meat which is white from the inside.
Cook white meat very well. You can add spices according to your choice.
Rice/ Wheat Bread (According to your weight, If your weight is 80 kg, take 80 grams of
Rice/Wheat bread)
Cooked Rice or wheat bread.
Any Green Vegetables (Double your weight, if your weight is 80 kg then take 160 grams of
Vegetables)
Either half-cook vegetables or without cooking.
Must include water
Meal number four:-
Snack
Fruits (According to your weight, If your weight is 80 kg, take 80 grams of Fruits)
You can take any fruit of your choice or simply mix different fruits.
Meal number Five:-
Dinner
Any White Meat (Double your weight, if your weight is 80 kg then take 160 grams of Meat)
White meat can be fish, chicken, turkey breast, or any other meat which is white from the inside.
Cook white meat very well. You can add spices according to your choice.
Lentils/Rice (According to your weight, If your weight is 80 kg, take 80 grams of Lentils/rice)
Cooked Rice or Lentils.
Any Green Vegetables (Triple your weight, if your weight is 80 kg then take 240 grams of
Vegetables)
Either half-cook vegetables or without cooking.
Must include water
Meal number Six:-
Snack
The snack should be 30 minutes before bed.
1 glass protein shake OR 1 glass warm milk.
Protein shakes should be any good company shakes available at your place.
Second Diet Plan
Any gender can follow this second diet plan but is ideal for women. Firstly, you have to find out your BMR. Simply search on google BMR and put your height and weight in the options to get your BMR. This will tell you the exact number of calories you need to take per day. In this article, you will be told about 1500 calorie diet. You can convert this according to your BMR. You can choose this diet pan if you want to lose more quickly by counting calories. Just know that you have to burn fat through workouts. If you want to know about workouts, you should keep following us to read other blogs about fat loss workouts.
Meal number one:-
Breakfast
Water before breakfast
4-5 Egg whites (contain 100 calories)
100 grams of vegetables (contain 150 calories)
1 cup green tea with lemon (contain 0 calories)
1 slice of brown bread (containing 85 calories) optional
1 tsp of jam (contain 35 calories) optional
So the maximum calories you can take in breakfast is 250-370 calories.
Meal number two:-
Snack
2-3 tsp of yogurt (contain 65 calories)
Meal Number three:-
Snack (optional)
1 Sweet potato (contains 150-200 calories)
Meal Number four:-
Lunch
1 wheat bread small size (contains 90-120 calories)
100 grams of vegetables or curry (contains 250-450 calories)
100 grams Salad (contains 100 calories maximum)
You can add chicken and fish too in place of vegetables or curry.
Must include water
So the maximum calories you can take in Lunch is 450-650 calories.
Meal Number five:-
Snack
30-50 grams of White Rice (contains 100-130 calories)
1 cup green tea with lemon (contains 0 calories)
Meal Number six:-
Dinner
You can choose dinner according to your choice with fewer calories.
Meat Or Lentils Or Rice 1 small bowl
Lots of salad and water
Before bed, you can take green tea.
So these are the basic fat-loss diet plans. You don't just have to follow a diet plan, rather you have to strictly do workouts. You should take a good quantity of water and sleep better. Set your routine and set your workout timings. Make sure to keep hungry 1 hour before the workout. Also, know that slow and steady wins the race. You can't get that slim and toned body in a few days. In fact, fat loss is way slower than weight loss. So you have to keep courage and patience and follow one diet plan with tolerance. This way you can get your dream body.
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