6/19/2023 0 Comments Meal planning for weight lossThe hardest thing is to develop the new habit of preparing your meals and taking them with you.” The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. “Fast food is so easy and there’s a McDonald’s on every corner. Juge explains that it takes a good week or two to ease into dieting. Habits and cravings are the devil when it comes to dieting. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet. Water should be your primary beverage during dieting. Drink at least a gallon of water per day.Good, clean, fiber-rich carbs include oats, potatoes, rice, and whole-grain bread. “A moderate day is about 150g of carbs.” Juge prefers to rotate low and moderate days to keep energy high and provide a change of pace. “On a low day you’ll have closer to 100g of carbs,” he says. Keep your carbohydrates low to moderate when trying to lose weight.(If you’re under 180lbs, cut out 3oz of meat or chicken per day from the diet.) ![]() Juge suggests an additional protein shake for an easy quick fix. Up your protein only if you’re heavier than 250lbs, or you’re very hungry and need to add food during the day. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. A high-protein intake will help you preserve lean mass during your dieting phase. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’re lucky enough to shed.
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