This diet program was contributed by Sam Moorman of New York, NY.
Fat loss is a tricky game. Sometimes we think that while we’re eating healthy and working out regularly, we can never seem to lose any fat.
NOT WEIGHT! But fat.
We always fluctuate a few pounds in weight here and there. There’s those good scale days and then the bad ones. But not all of what we’re losing, in those few extra pounds, is fat. It’s more water than anything.
“So how do we lose fat?” Well it sounds simple but it’s true…
Workout more and eat less!
Obviously working out like an athlete everyday is going to get you ripped. But we don’t all have that kind of time. So we have to invest in our diets to balance our fat loss program.
“So what should we eat in order to lose ‘fat’?”
Rule number 1: Start with waking up every morning and having breakfast.
It’s important because it kick starts your body for the day. I suggest complex carbs, simple carbs and protein.
SAMPLE BREAKFAST:
- 3 Egg Whites
- 1/2 Bowl of Oatmeal with a 1/2 Banana
- 1/2 Grapefruit
Rule Number 2: Snack a couple of times a day.
Keep your snacks low carb, low fat and protein rich.
SAMPLE SNACKS:
- Yogurt
- Fruit
- Vegetables
- Low Cal Protein Bar
- Dry Cereal
- Smoothie
Rule Number 3: Lunch is the most important meal of the day.
It’s your days halfway point. Which way are you going to go with your body next? Are you going to get home from work and go to the gym that night? Then you might want to eat carbs for lunch to give you some energy for your night time workout. If you’re taking the night off from exercise why give your body energy (carbs) that it doesn’t need?
SAMPLE LUNCHES FOR WORKOUT DAY:
- Chicken wrap with vegetables
- Small bowl of pasta
- Slice of healthy whole wheat pizza
- Tuna sandwich
- Fish, brown rice and vegetables
- Sushi rolls
SAMPLE LUNCHS FOR NON WORKOUT DAYS:
- Chicken Salad w/ Light Oil and Vinegar
- Chinese Chicken and steamed vegetables
- Sushi w/ no rice
Rule Number 4: If You Don’t Need It, Don’t Eat It!
After your workout don’t just eat anything. If you worked out hard, the equivalent of a spin class, replenish your bodies gas tank with some simple carbs like fruit immediately after the workout. However, if you just did some light cardio or weight lifting, consider take the rest of the night off from any carbs.
SAMPLE DINNER
- 6 oz piece of Broiled Tilapia (w/ Fresh Lemon Juice)
- 1 cup of Tossed Green Salad
- 1/2 cup of Steamed Mixed Vegetables
Rule Number 5: No! A glass of wine a night is not cool.
Wine has sugar, sugar turns into fat, YOU’RE ON A FAT LOSS DIET! Lay off alcohol for a while. Let your body work its magic.
Rule Number 6: Workout everyday.
If I tell you to aim high like that hopefully you will at least do five workout days. Five days of muscle and core challenging workouts a week are ideal. That’s at the very least five hours of your week spent exercising. Just five!? There are 168 hours in a week in total…think about it.
SAMPLE WORKOUT:
- Sunday – Day off
- Monday – Weight training
- Tuesday – Cardio
- Wednesday – Day Off
- Thursday – Weight training
- Friday – Cardio
- Saturday – Weight training
The fat loss diet is different from other diets because it cuts down the carbs and fats to only the times of day when your body needs them.
And consider working out a part of the diet. If you don’t workout, it’s not going to happen.
Good luck!
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