Know The Basics!

Losing weight seems anything but simple! With all of the trendy diet plans and new workout fads it

is easy to become confused. The good news is that the meat and potatoes of weight loss have not changed over the years. It all boils down to Calories In and Calories Out. Too many Calories In, and you will gain weight. Extra Calories Out and you will lose it. Keep in mind that 3,500 calories equals one pound and every ittybitty calorie counts!

What did you say? I heard you; did you mumble thhat you tried the calorie counting, and haven’t notice a change in your weight? Are you maintaining weight or never the least, gaining weight? Unsurprisingly, you probably are; especially if you’re starving yourself to lose weight. This is not the way, neglecting your body of essential nutrients, I don’t think so. Let me help you please… I will teach you the basics on proper weight loss nutrition.

Today is the day for change; let’s put an end to this madness and go to war with fat! Do you know what to eat, and how to eat it? You will know before the day is over; trust me! No more starving yourself, and multiple hour fasting (unless for spiritual efforts)! I demand you to eat 5 small meals a day! Yes, five times; but listen to the key words, “small meals”. Importantly, avoid dehydration with proper water intake, 8-12 glasses a day; to help system flush, absorb nutrients, and build muscle.

Have you ever heard of this perplexed word called, “Macronutrients”? I surely hope so; at least know the laymen terms: protein, carbohydrates, and fats. OK…you were worrying me for a second; these are the essential macronutrients that I was talking about. Without these suckers you will never accomplish safe weight loss better yet, stay healthy. Every meal that you eat has to have the correct quantity and quality of macronutrients in it. This is the reason that food depletion is not the safest way to lose weight. For “big boy” or “big girl” muscles, we need adequate protein consumption. Proteins are the essential building blocks for muscle development. Carbs are essential for energy and muscle food. Believe it or not, fats are very important as well. For example, omega 3 fatty acids helps with immunity, skin health, fights off inflammation, and helps increase inflammation in case of injury, prevents heart disease; decrease cholesterol, helps vision, diabetes prevention; and help mental function. Just said a mouth full ha… you get it the point. Since, you are trying to lose weight your goal is to consume a low calorie diet; no less than 1300 calories and no more than 1500-1700 calories, depending on your weight loss goals. You are eating at least 5 times per day; which increases your metabolism, pushing your body into calorie burning mode the entire day.

Please stop, stop, and stop, starving your-self! Help is here, read below to see examples of well balanced meals.

Sample balanced low calorie Breakfast

Rasin Bran Cereral ready to eat

1.5 cup of 1% fat milk

Proteins: 16.99g

Carbs: 64.34g

Fats: 4.64g

Calories: 340.75g

Sample Balanced low calorie Lunch

The infamous “Peanut Butter & Jelly Sandwich”

2 tabs of natural Jam

2bs of natural balanced peanut butter

2 slices of bread, whole wheat

Protein: 15.45g

Carbs: 156.92g

Fats: 18.03g

Calories: 437.68g

Sample Balanced Low calorie Snack

Frozen blackberries

1 cup of unthawed, frozen blackberries

Proteins: 1.78g

Carbs: 23.66

Fats: .65g

Calories: 96. 64

Sample Balanced Low Calorie Dinner

Marinated Green Soybeans and Vegetables

.25 cup—Broccoli, frozen, chopped, cooked, broiled, drained, with sea salt

.50 large whole (3 “diameter)—Tomatoes, red, ripe, raw, year round average

1 tbsp chopped- onions, spring or scallions (includes tops and buld), raw

.50 cup, chopped)—Onions, raw

2 tablespoon—Salad dressing, Italian dressing, reduced fat

Proteins: 25.76g

Carbs: 33.82g

Fats: 14.48g

Calories: 341.02g

Cooking instructions: Add all Ingredients in a small bowl and stir. Try to coat vegetables with dressing. Then, place in refrigerator and let marinate for at least 4 hours before serving.

Night Sack

Apple

1 large 3-1/4 diameter- apple raw with skin

Protein: .55g

Carbs: 29.28g

Fats: .36g

Calories: 110.24 g

Day Macronutrient Consumption

Protein: 60.51g

Fats: 38.13g

Carbs: 208.02g

Calories: 1326.33g

(Legal Stuff: consult with a nutritionist, doctor, lawyer, or your great auntie before following this meal plan)

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