If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this video, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you.
The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead.
Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result.
Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. So what I’d suggest is look over the index and experiment with swapping some of these more satiating foods into your diet and seeing how your body and appetite responds.
So hopefully the video and sample meal plan at the end gives you a little more insight into how to eat to lose weight and how you can start planning your meals based on what I want through while still keeping everything tasty and satisfying. Although some of the swaps I mention here CAN definitely help speed up the fat loss process, just know at the end of the day adhering to a calorie deficit is most important. So experiment with your diet and stick to what you find works best for you and your lifestyle. And for an all in one step-by-step program that not only optimizes your weekly workouts for you, but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
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Filmed by: Bruno Martin Del Campo
UNPROCESSED VS PROCESSED TEF
Video Rating: / 5
DIET WORKOUT PLAN =
*1day 2 times
Morning & afternoon / before sleep
1 session 3 type workout
WARM UP BEFORE EXERCISE 👇👇
*Drink WARM WATER
DON’T drink COLD water
-eat rice 1 day, 1 times
other times multiply vegetables, fruit & meat
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#ARMSWORKOUT #WAISTWORKOUT #THIGHWORKOUT #STOMATCHWORKOUT #BELLYWORKOUT
#Buttworkout #Buttocksworkout #Bootyworkout #Exercisestabata #Tabataworkoutforbeginner
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Hope you enjoyed this one! For more diet & training guidance, take our free analysis quiz at https://builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers!
P.S. – I somehow managed to totally forget to list the macros of the meal plan and each meal. My apologies. Here they are below:
Breakfast (with toppings):
~900 calories, 50g protein, 123g carbs, 32g fat
~450 calories, 29g protein, 53g carbs, 11g fat
Snack (orange + shake):
~150 calories, 24g protein, 16g carbs, 2g fat
~350 calories, 39g protein, 16g carbs, 16g fat
~200 calories, 20g protein, 21g carbs, 5g fat
~2,100 calories, 163g protein, 230g carbs, 66g fat
Cooked brockli smells nasty
what is the best food for someone who don't move so much?
I understand your point of view, but having a good meal later during the day would mean less cravings at night and going to sleep "hungry" is not a very good feeling. Maybe I would suggest having a much lighter lunch?
im 13 and get bullied about being fat im using this thanks man
You should be thanked more often. Thank you.
Man i never knew about foods that actually burn more calories as you eat them. Im actually excited to switch over to them lol
What are your opinoin in keto diet
Im a hs student and i find its hard to make time to have a meal in the mornings anyways i can fix this?
Spot on! It's difficult to over eat when you eat mostly meat and vegetables.
What if your tight on money like you have no money
Calories is a measurement of heat, where in your body is a furnace? Does overeating protein go to body fat? NO
Thoughts on more front heavy meals vs intermittent fasting? They seem opposite in terms of approach…
Rice, grain, and bread turn to sugar in your body, processed or not.
I want to respect your immunity, train more often!https://www.youtube.com/watch?v=Z3ddwy9F5TY
I liked the video!1 but other crazy comments I did hehe!
it is ugly to use shorts and tall high socks!! why american didn't learn about that?
3:08 why americans use ugly socks?? verry high!! what happen to the italian style? hehee
Stay away even from the Whole Grain Bread! both of them are bad!
1 way to eat like what he said is to eat like a King, a Prince, then a Popper in the day
How much calorie it will burn
I LOVE THISSSS
Super I love
Jan 9 ✔️
What if i repeat this all day is that ok?❤️
🌟🌟🌟🌟🌟💪best dance fit body🌟😋💃
How many sets should i do to lose 9kg.
Thanks for the workout! May Jesus bless you!
I have done it
Thanku so much mam🤩🤩😍😍
Pra que servi este treino
LOVE this exercise very much
I am house wife i have no time in morning. Can i done it in evening or night?
Awesome work out. Loved every second of it.
You catch me ,I really like the way you do it..no hassle,no pressure…I want to try it on my channel pls.