How can someone eat more to lose weight?

How to eat more to lose weight ,  Eat more weigh less approach, eat more to lose weight diet plan, eating more but losing weight body, fitnesstrenz


Weight loss should result in a healthier you, not just a slimmer you

There are a variety of methods that try to make you believe you can 

solve your weight issues easily and fast. There are miracle diet pills 

and diets that drastically reduce your calorie and your general food 

consumption levels promising rapid weight reduction, which in the 

end leave you grappling with tremendous hunger pangs and 

dangerous side effects.


How to eat more and weigh less 

1. Losing Weight Naturally

There are no such things as miracle treatments for a weight loss 

problem. Of course, it is possible to become slim through the use of 

fad diets, but you will not be healthy because crash diets deny you 

nutrients that are necessary for your body to function properly. 

It weakens your health and what’s more you are likely to go back to 

your former eating habits since the fad diet taught you nothing. You 

will be having the same problem again and again. Worse, according to 

studies people who have undergone repetitive weight loss diets, then 

became permanently overweight, and are in worse health than those 

who hadn’t tried solving their weight problems at all.

2.  Change Your Lifestyle

Changing your lifestyle is actually the most effective way of losing 

weight and staying healthy. A switch from a calorie-loaded diet to a 

low calorie diet is a must. You do not actually have to reduce food 

intake, just eat healthful foods - more vegetables and fruits, lean 

meats, whole grains and others. 

Regular exercise should also help you lose weight as well as 

maintaining good health. Since you are taking in fewer calories from 

your diet, your workouts should be burning fat deposits in your body.

The workouts may not be even programmed. Sports and games like 

tennis or basketball are excellent exercise and if you feel like other 

forms of exercise are a chore. You can actually enjoy the games

though, especially when you play with friends, which means turning 

exercise into a habit will not be difficult. 

The process of getting you down to your appropriate weight through 

the natural method may be slow, but you feel good the whole time 

and maintaining gains does not require doing anything outside of 

your established daily routine.


3. One Step at a Time

If you are just starting to change into a healthier lifestyle, then do it 

slowly. Your body has been accustomed to old ways and if you change 

drastically, it is likely that you will also give up easily. 


4. Eat At Home

Whenever you eat out, you do not have any control on the portions 

that you will have. You might end up eating more than you need to. 


5. Stop Counting the Calories

Do not be obsessed about that. Instead, look at food in terms of color 

and freshness. Greens are always good. Colorful fruits are also great 

for a person’s body. These are the food that your body needs more of. 

So do not feel afraid to eat more of these. 


6. Do Not Skip Meals

If your goal is to lose weight, then it is much better to eat small 

portions of food 5- 6 times a day. Skipping meals will only retain the 

fat in your body and may result in overeating. 


7. Snack Healthy

When you’re feeling hungry, instead of reaching out for the cupcake, 

grab that carrot stick instead. Some good examples of food to snack 

on are fruits, nuts, raisins, cranberries, whole grain crackers, etc. 

8. Enjoy Your Meal

Do not rush the eating process. Take your time and chew your food 

slowly. When you’re already feeling full, then stop eating. Listen to 

what your body tells you. 


9. Drink a Lot of Water

Sometimes people confuse thirst with hunger and eat when all they 

needed was just a glass of water. Drinking water is also good for 

cleansing the body from toxins and helps in having better digestion. 

Along with these tips, you should always remember to have not just 

good eating habits but also a healthy lifestyle. This means making an 

effort to exercise regularly. If you are a smoker, then consider quitting 

and lastly, drink alcoholic beverages moderately.


How it should be done


When trying to lose weight, dieters tend to focus on the quantity of 
the food they intake. If you are one of these people wanting to shed 
pounds, listen up. Here’s something that you need to keep in mind: 
CHOOSE QUALITY OVER QUANTITY ALL THE TIME.

Most people on a diet tend to drastically cut down on food. Some even 
starve themselves thinking if they do not eat food, they won’t gain 
weight. Sure, that is true. However, it will also not help you lose 
weight. In fact, if you stop eating, your body will work on keeping 
your fats so that you can have the energy you need during the day. 

Small Portions Several Times throughout the Day.

 There are many more benefits when it comes to losing weight if you eat 5-6 meals per day compared to 3 meals. 

Granted the meals are small, of course. The reason for this is because 
your body will have balanced levels of sugar in the blood. Meaning, 
you won’t be feeling intense hunger. When a person is hungry, they 
tend to eat more than usual. 
Eating smaller portions throughout the day will also reduce 
cholesterol. In studies done by experts, it was proven that having 
smaller meals consumed 6 times a day decreased cholesterol levels by 
5 percent. 

Fill that Plate Up With the Right Kind of Stuff


What a person eats greatly affects their weight loss or weight gain. 
This is why dietitians encourage people to go for quality over 
quantity. A good example is you might have eaten only crackers for 
lunch today but also had a huge jug of sweetened drinks. Then that 
sweetened drink is the culprit when it comes to your weight gain. 
If you had a large bowl of fresh salad and water, then that would have 
been considered a better meal on a diet than the crackers with a 
sweetened drink. It is much better for the body to take foods that are 
less in carbohydrates. Taking away bread, pasta, rice or potatoes and 
replacing it with vegetables will definitely help cut back on fat. 

If you are the type of person who will feel full only if you see large 
portions of food on your plate, then the solution is to fill your plate 
with the right kind of food. Think colorful fruits and vegetables. Deep 
colors means higher content of vitamins, minerals and antioxidants. 
All of these is what your body needs every day. 
To commit to a long-term diet, it is important to like what you eat. 
If you hate the thought of just eating vegetables or fruits all day, then 
do some research on diet recipes. Eating meat is encouraged, so don’t 
cut back on that. As long as it is not always deep fried, then it’s still 
good. 
It’s really important to enjoy the process. Otherwise, you will easily go 
back to your old routine. Just remember, too much of anything is bad. 
Keep everything well balanced and eat only when your body is telling 
you it’s hungry

A Balanced Diet in Weight Loss


If you have noticed, just a quick search of weight loss on the Internet 
will immediately provide you with weight loss products like diet pills, 
weight loss programs and even gym memberships. These can cost a 
great deal of money and most of them are not even effective. So why 
not go back to basics and do the easiest and the cheapest thing you 
can do to lose weight: adopt a balanced diet.
Achieving a balanced diet includes eating the right kind and amount 
of food that will give you enough nutrients to sustain weight loss. 
Ideally, your diet should be heavier in fruits and vegetables, whole 
carbohydrates and low in dietary fats. 
Additionally, lean proteins, and lots of water for hydration and 
exercise are important. Even though we all have different nutrient 
needs and metabolisms, all these factors are still important to achieve 
weightloss in the safest and cheapest way.

The Benefits of a Balanced Diet


Opting for a balanced diet to maintain a healthy weight is important 
in order to achieve weight loss since you are still supplying your body 
the right amount of vitamins and minerals it needs to function 
properly. When combined with consistent exercise, it is inevitable 
that you will lose weight without risking any health problems. 
Maintaining a balanced diet with the aim of losing weight is beneficial 
as compared to products that promise a quick and easy way to weight 
loss.
 First, it lessens the risk of your developing cardiovascular 
diseases like heart diseases and diabetes. It can also aid you in
controling these conditions if ever you are suffering from one. This 
healthy regimen also promotes regular metabolism and a healthy 
digestive system, which will enable you to lose bad fats and absorb 
the good ones. 
Aside from that, the choice of eating a balanced diet will definitely 
boost your confidence knowing that you will achieve your desired 
weight in the healthiest way possible. 

How to eat more to lose weight ,  Eat more weigh less approach, eat more to lose weight diet plan, eating more but losing weight body, fitnesstrenz


How to Start Right


Starting out can be quite a challenge but it should be easy. Always 
remember the basics of eating more whole-carbohydrates by avoiding 
foods like chocolates, ice creams, chips, sodas, cookies, cakes and 
many others. These types of foods contain high amounts of sugar, 
cholesterol, salt and other unwanted substances. 
These foods are also called ‘empty calories’ since they do not provide 
nutrients other than calories. Choose to drink fresh fruit juice instead 
of sodas, as they add approximately 500 calories more to your diet. 
With that in mind, plan your meal correctly by adding more of the 
good kinds of food. You can have a high-fiber cereal with low-fat milk 
at breakfast, and then lunch would be a grilled turkey sandwich over 
whole wheat bread and a vegetable salad. Dinner can be baked fish 
and vegetables.
These are just a few of the simple dishes you can make and they are 
even easier to prepare. Just keep in mind that every meal should 
contain a variety of foods, such as fruits, lean proteins, vegetables and 
high-fiber carbohydrates.


The Science behind weight loss


1. There Is Such A Thing Called ‘Real Carbohydrates’


The first thing you need to do is to identify your carbohydrate intake. 
All of us know that carbohydrates are the main source of energy as 
carbs are readily converted to glucose, the main substance that is 
used for energy production. All the excess carbohydrates are turned 
into fat when they aren’t used as energy. Now, what you need to 
remember is that you need to consume ‘real carbohydrates’ by 
choosing foods that are not processed. Replace the processed 
carbohydrates with natural ones like vegetables and fruits in every 
meal. Momentarily avoid other carbohydrates like chips, breads, 
pasta, fast food meals and others.

2. Have you ever heard of high-biological proteins? 


Choose them among others.
High-biological proteins are what you can think of as complete 
proteins. They are called such because they contain complete amino 
acids to provide efficient functions in terms of repairing body tissues 
and supplying proteins to every muscle in your body. Amino acids
work like a team: when one is missing, they cannot function well. So 
it is good to invest in high-biological proteins by eating natural and 
grass-fed meats and produce. This includes turkey, beef, chicken, 
lamb, pork and other animal proteins.

3. There are healthy fats, of course.


If you think that fats are the only culprits of weight gain, you are 
definitely wrong. Your body also needs fats in order to function well 
as these substances contribute to temperature control, metabolism 
regulation and lubrication of vein and arteries. So, have a moderate 
intake of healthy fats, including avocadoes, coconut oil, olive oil, nuts, 
olives, seeds and butter. Just remember to consume about 2-3 
teaspoons of these fats at every meal.
These are the three easy steps that you can always remember for 
you to have a significant weight loss. Start on these rules and you are 
off to a good start. It is good to remember that metabolism is as 
complex as our brain, so the notion of calorie counting does not really 
apply to all. 
The basis of a healthy weight should come from consuming the right 
amount and kinds of food or to simply put it: the right balance of 
food. So start your meal right today by investing more on real 
carbohydrates, high-biological proteins and healthy fats.

Meal Timing


Meal timing is an essential part of a balanced diet. When we want to 
be on the top of our shapely figure, the right kind, amount and timing 
is important to balance your calories throughout the day. With that, 
there is no need to restrict yourself from eating lesser foods or 
depriving your body with the needed ingredients it should use for a 
day’s work. 
Our metabolism is different like our identity. Every individual has a 
different health and lifestyle profile which explains why it is hard to 
follow a single diet program. 
A diet plan may be effective for you, but not for your friend. Even the 
intensity and duration of exercise may not be suitable for your friend 
as compared to yours. So to better understand what is actually 
happening inside your body, here is a basic explanation.


Breakfast Time:
- The body has fasted from sleep so there is no food intake for 8-
12 hours. 
- With this occurrence, the energy reserves (in the form of 
glycogen) are definitely low.
- This is where our muscles are in a state called mild catabolic,
since the energy reserves are used for energy while there is no 
food intake for 8-12 hours.
- The fat stores are being used up as energy. Thus, it is being 
burned and mobilized.
Your metabolic goal at this time is to replenish the glycogen stores 
that were used from the fasting hours. You also need to stop your 
muscles from catabolism so that you will not acquire a state of 
muscle wasting. Along with that, you also need to support the 
continuous metabolism of fat.
To do that, you need to have a combination of high quality proteins 
that are absorbable enough to quickly replenish your muscles from 
fasting, like eggs and lean meats. You can also mix simple with 
complex carbohydrates to quickly replenish energy and at the 
same time, gradually release some of it as you go along your daily 
routine. 
Fat is also important, so make sure to consume essential fatty 
acids. With that, you can eat walnuts, seeds and avocadoes. You 
can also make use of little amount of oil like canola oil or flax seed 
oil.

AM Snack
- The level of your glucose is already gradually balancing out
- The feeling of hunger is increased
Your metabolic goal: give your muscles the strength they need by 
consuming proteins and enough carbohydrates. It is good to 
further balance out your glucose level and at the same time, 
replenish protein stores.
To do that: You need to mix proteins and carbohydrates just 
enough to attain your metabolic goal. Consider foods with low￾glycemic index and you can drink protein shakes, whey proteins 
from milk and fresh egg whites.

Lunch Time
- The morning snack that you have eaten is burned as energy and 
you may need more for a full day’s work.
Your metabolic goal is to provide your muscles with sufficient 
calories with carbohydrates and proteins. Lunch can be your 
largest meal as compared to breakfast and dinner since you will
work more after.
To do this, simply mix high-protein meat products like beef or 
chicken, then opt for high-fiber and low-glycemic carbohydrates. It 
is also good to invest in essential fatty acids.

PM Snack
- The levels of the glucose in your body are now deteriorating.
- With a few hours of mild fasting, your muscle is in a metabolic 
state again.
At this time, your metabolic goal is to gradually level your glucose 
up and stop the muscles from being catabolized.
To do this: Simply choose a snack that is enough to keep you 
replenished until dinner. Eat proteins that are slowly absorbed like 
cooked eggs. As for the carbohydrates, choose the ones that are low 
in sugar but are dense in calories.

Dinner Time
- Your muscles are anabolic as they prepare for another 8-12 
hours of fasting during a sleep. This is up until about 12 in the 
morning. Your metabolic goals should support your muscles while they are
in an anabolic stage so the catabolic state will not impose any 
health problems in the long run.
With that, you need to eat types of foods that are low in calories 
but rich in protein. Choose proteins that are slowly absorbed like 
beef, pork and chicken. Invest in high-fiber carbohydrates and 
essential fatty acids.

Calorie Deficit, a New and More Effective 
Approach


Fortunately, some weight loss advocates are trying to shift 
approaches, from low-calorie diets to less stressful methods. And they 
base the shift on something that’s simple and logical – calorie deficit.
When you are overweight, it only means one thing; you have fat 
deposits in your body that your metabolism can’t process. The 
question is why your metabolism can’t do that. The answer is you are 
taking more calories than your metabolism can handle. Does this 
mean that you have to starve yourself in order to lose weight? Of 
course not, you will be risking your health if you do that and you will 
end up dealing with worse problems than before. 
The key to losing weight without experiencing a whole range of issues 
is to create a calorie deficit, which simply means that you eat fewer 
calories than your body demands. Fewer calories are the keywords,
not zero-calories. When you take in fewer calories and you work out,
your body starts burning your fat deposits to supply you with the 
energy you need for the workouts. Naturally when your body burns 
fat deposits every day you will not be far away from your ideal weight. 

Advantages

The calorie deficit approach has many advantages that are not 
present in drastically reduced weight loss diets. You do not need specially prepared meals to ensure the required calorie intake levels. 
All you need to is to eliminate some of the calorie loaded foods you 
are in the habit of eating. Your body won’t be deprived of energy 
which allows it to function normally and you wil feel good as you lose 
weight. 
Aside from reducing the calories, your diet has to be as nutritionally 
balanced as you can make it. You want the natural body cleansers in it 
to help your metabolism work more efficiently. You need the proteins 
and other nutrients that promote good health. 
Benefits
One of the benefits of the calorie deficit approach to losing weight is 
your health is never compromised; instead, you can become healthier. 
And unlike low calorie diets that make it difficult for you to protect 
gains because the deprivation will make the foods you used to eat 
hard to resist, with this approach since its slower the diet will be a 
habit by the time you have realized your weight reduction goals.


 

 How can someone eat more to lose weight?

How to eat more to lose weight ,  Eat more weigh less approach, eat more to lose weight diet plan, eating more but losing weight body, fitnesstrenz


Weight loss should result in a healthier you, not just a slimmer you

There are a variety of methods that try to make you believe you can 

solve your weight issues easily and fast. There are miracle diet pills 

and diets that drastically reduce your calorie and your general food 

consumption levels promising rapid weight reduction, which in the 

end leave you grappling with tremendous hunger pangs and 

dangerous side effects.


How to eat more and weigh less 

1. Losing Weight Naturally

There are no such things as miracle treatments for a weight loss 

problem. Of course, it is possible to become slim through the use of 

fad diets, but you will not be healthy because crash diets deny you 

nutrients that are necessary for your body to function properly. 

It weakens your health and what’s more you are likely to go back to 

your former eating habits since the fad diet taught you nothing. You 

will be having the same problem again and again. Worse, according to 

studies people who have undergone repetitive weight loss diets, then 

became permanently overweight, and are in worse health than those 

who hadn’t tried solving their weight problems at all.

2.  Change Your Lifestyle

Changing your lifestyle is actually the most effective way of losing 

weight and staying healthy. A switch from a calorie-loaded diet to a 

low calorie diet is a must. You do not actually have to reduce food 

intake, just eat healthful foods - more vegetables and fruits, lean 

meats, whole grains and others. 

Regular exercise should also help you lose weight as well as 

maintaining good health. Since you are taking in fewer calories from 

your diet, your workouts should be burning fat deposits in your body.

The workouts may not be even programmed. Sports and games like 

tennis or basketball are excellent exercise and if you feel like other 

forms of exercise are a chore. You can actually enjoy the games

though, especially when you play with friends, which means turning 

exercise into a habit will not be difficult. 

The process of getting you down to your appropriate weight through 

the natural method may be slow, but you feel good the whole time 

and maintaining gains does not require doing anything outside of 

your established daily routine.


3. One Step at a Time

If you are just starting to change into a healthier lifestyle, then do it 

slowly. Your body has been accustomed to old ways and if you change 

drastically, it is likely that you will also give up easily. 


4. Eat At Home

Whenever you eat out, you do not have any control on the portions 

that you will have. You might end up eating more than you need to. 


5. Stop Counting the Calories

Do not be obsessed about that. Instead, look at food in terms of color 

and freshness. Greens are always good. Colorful fruits are also great 

for a person’s body. These are the food that your body needs more of. 

So do not feel afraid to eat more of these. 


6. Do Not Skip Meals

If your goal is to lose weight, then it is much better to eat small 

portions of food 5- 6 times a day. Skipping meals will only retain the 

fat in your body and may result in overeating. 


7. Snack Healthy

When you’re feeling hungry, instead of reaching out for the cupcake, 

grab that carrot stick instead. Some good examples of food to snack 

on are fruits, nuts, raisins, cranberries, whole grain crackers, etc. 

8. Enjoy Your Meal

Do not rush the eating process. Take your time and chew your food 

slowly. When you’re already feeling full, then stop eating. Listen to 

what your body tells you. 


9. Drink a Lot of Water

Sometimes people confuse thirst with hunger and eat when all they 

needed was just a glass of water. Drinking water is also good for 

cleansing the body from toxins and helps in having better digestion. 

Along with these tips, you should always remember to have not just 

good eating habits but also a healthy lifestyle. This means making an 

effort to exercise regularly. If you are a smoker, then consider quitting 

and lastly, drink alcoholic beverages moderately.


How it should be done


When trying to lose weight, dieters tend to focus on the quantity of 
the food they intake. If you are one of these people wanting to shed 
pounds, listen up. Here’s something that you need to keep in mind: 
CHOOSE QUALITY OVER QUANTITY ALL THE TIME.

Most people on a diet tend to drastically cut down on food. Some even 
starve themselves thinking if they do not eat food, they won’t gain 
weight. Sure, that is true. However, it will also not help you lose 
weight. In fact, if you stop eating, your body will work on keeping 
your fats so that you can have the energy you need during the day. 

Small Portions Several Times throughout the Day.

 There are many more benefits when it comes to losing weight if you eat 5-6 meals per day compared to 3 meals. 

Granted the meals are small, of course. The reason for this is because 
your body will have balanced levels of sugar in the blood. Meaning, 
you won’t be feeling intense hunger. When a person is hungry, they 
tend to eat more than usual. 
Eating smaller portions throughout the day will also reduce 
cholesterol. In studies done by experts, it was proven that having 
smaller meals consumed 6 times a day decreased cholesterol levels by 
5 percent. 

Fill that Plate Up With the Right Kind of Stuff


What a person eats greatly affects their weight loss or weight gain. 
This is why dietitians encourage people to go for quality over 
quantity. A good example is you might have eaten only crackers for 
lunch today but also had a huge jug of sweetened drinks. Then that 
sweetened drink is the culprit when it comes to your weight gain. 
If you had a large bowl of fresh salad and water, then that would have 
been considered a better meal on a diet than the crackers with a 
sweetened drink. It is much better for the body to take foods that are 
less in carbohydrates. Taking away bread, pasta, rice or potatoes and 
replacing it with vegetables will definitely help cut back on fat. 

If you are the type of person who will feel full only if you see large 
portions of food on your plate, then the solution is to fill your plate 
with the right kind of food. Think colorful fruits and vegetables. Deep 
colors means higher content of vitamins, minerals and antioxidants. 
All of these is what your body needs every day. 
To commit to a long-term diet, it is important to like what you eat. 
If you hate the thought of just eating vegetables or fruits all day, then 
do some research on diet recipes. Eating meat is encouraged, so don’t 
cut back on that. As long as it is not always deep fried, then it’s still 
good. 
It’s really important to enjoy the process. Otherwise, you will easily go 
back to your old routine. Just remember, too much of anything is bad. 
Keep everything well balanced and eat only when your body is telling 
you it’s hungry

A Balanced Diet in Weight Loss


If you have noticed, just a quick search of weight loss on the Internet 
will immediately provide you with weight loss products like diet pills, 
weight loss programs and even gym memberships. These can cost a 
great deal of money and most of them are not even effective. So why 
not go back to basics and do the easiest and the cheapest thing you 
can do to lose weight: adopt a balanced diet.
Achieving a balanced diet includes eating the right kind and amount 
of food that will give you enough nutrients to sustain weight loss. 
Ideally, your diet should be heavier in fruits and vegetables, whole 
carbohydrates and low in dietary fats. 
Additionally, lean proteins, and lots of water for hydration and 
exercise are important. Even though we all have different nutrient 
needs and metabolisms, all these factors are still important to achieve 
weightloss in the safest and cheapest way.

The Benefits of a Balanced Diet


Opting for a balanced diet to maintain a healthy weight is important 
in order to achieve weight loss since you are still supplying your body 
the right amount of vitamins and minerals it needs to function 
properly. When combined with consistent exercise, it is inevitable 
that you will lose weight without risking any health problems. 
Maintaining a balanced diet with the aim of losing weight is beneficial 
as compared to products that promise a quick and easy way to weight 
loss.
 First, it lessens the risk of your developing cardiovascular 
diseases like heart diseases and diabetes. It can also aid you in
controling these conditions if ever you are suffering from one. This 
healthy regimen also promotes regular metabolism and a healthy 
digestive system, which will enable you to lose bad fats and absorb 
the good ones. 
Aside from that, the choice of eating a balanced diet will definitely 
boost your confidence knowing that you will achieve your desired 
weight in the healthiest way possible. 

How to eat more to lose weight ,  Eat more weigh less approach, eat more to lose weight diet plan, eating more but losing weight body, fitnesstrenz


How to Start Right


Starting out can be quite a challenge but it should be easy. Always 
remember the basics of eating more whole-carbohydrates by avoiding 
foods like chocolates, ice creams, chips, sodas, cookies, cakes and 
many others. These types of foods contain high amounts of sugar, 
cholesterol, salt and other unwanted substances. 
These foods are also called ‘empty calories’ since they do not provide 
nutrients other than calories. Choose to drink fresh fruit juice instead 
of sodas, as they add approximately 500 calories more to your diet. 
With that in mind, plan your meal correctly by adding more of the 
good kinds of food. You can have a high-fiber cereal with low-fat milk 
at breakfast, and then lunch would be a grilled turkey sandwich over 
whole wheat bread and a vegetable salad. Dinner can be baked fish 
and vegetables.
These are just a few of the simple dishes you can make and they are 
even easier to prepare. Just keep in mind that every meal should 
contain a variety of foods, such as fruits, lean proteins, vegetables and 
high-fiber carbohydrates.


The Science behind weight loss


1. There Is Such A Thing Called ‘Real Carbohydrates’


The first thing you need to do is to identify your carbohydrate intake. 
All of us know that carbohydrates are the main source of energy as 
carbs are readily converted to glucose, the main substance that is 
used for energy production. All the excess carbohydrates are turned 
into fat when they aren’t used as energy. Now, what you need to 
remember is that you need to consume ‘real carbohydrates’ by 
choosing foods that are not processed. Replace the processed 
carbohydrates with natural ones like vegetables and fruits in every 
meal. Momentarily avoid other carbohydrates like chips, breads, 
pasta, fast food meals and others.

2. Have you ever heard of high-biological proteins? 


Choose them among others.
High-biological proteins are what you can think of as complete 
proteins. They are called such because they contain complete amino 
acids to provide efficient functions in terms of repairing body tissues 
and supplying proteins to every muscle in your body. Amino acids
work like a team: when one is missing, they cannot function well. So 
it is good to invest in high-biological proteins by eating natural and 
grass-fed meats and produce. This includes turkey, beef, chicken, 
lamb, pork and other animal proteins.

3. There are healthy fats, of course.


If you think that fats are the only culprits of weight gain, you are 
definitely wrong. Your body also needs fats in order to function well 
as these substances contribute to temperature control, metabolism 
regulation and lubrication of vein and arteries. So, have a moderate 
intake of healthy fats, including avocadoes, coconut oil, olive oil, nuts, 
olives, seeds and butter. Just remember to consume about 2-3 
teaspoons of these fats at every meal.
These are the three easy steps that you can always remember for 
you to have a significant weight loss. Start on these rules and you are 
off to a good start. It is good to remember that metabolism is as 
complex as our brain, so the notion of calorie counting does not really 
apply to all. 
The basis of a healthy weight should come from consuming the right 
amount and kinds of food or to simply put it: the right balance of 
food. So start your meal right today by investing more on real 
carbohydrates, high-biological proteins and healthy fats.

Meal Timing


Meal timing is an essential part of a balanced diet. When we want to 
be on the top of our shapely figure, the right kind, amount and timing 
is important to balance your calories throughout the day. With that, 
there is no need to restrict yourself from eating lesser foods or 
depriving your body with the needed ingredients it should use for a 
day’s work. 
Our metabolism is different like our identity. Every individual has a 
different health and lifestyle profile which explains why it is hard to 
follow a single diet program. 
A diet plan may be effective for you, but not for your friend. Even the 
intensity and duration of exercise may not be suitable for your friend 
as compared to yours. So to better understand what is actually 
happening inside your body, here is a basic explanation.


Breakfast Time:
- The body has fasted from sleep so there is no food intake for 8-
12 hours. 
- With this occurrence, the energy reserves (in the form of 
glycogen) are definitely low.
- This is where our muscles are in a state called mild catabolic,
since the energy reserves are used for energy while there is no 
food intake for 8-12 hours.
- The fat stores are being used up as energy. Thus, it is being 
burned and mobilized.
Your metabolic goal at this time is to replenish the glycogen stores 
that were used from the fasting hours. You also need to stop your 
muscles from catabolism so that you will not acquire a state of 
muscle wasting. Along with that, you also need to support the 
continuous metabolism of fat.
To do that, you need to have a combination of high quality proteins 
that are absorbable enough to quickly replenish your muscles from 
fasting, like eggs and lean meats. You can also mix simple with 
complex carbohydrates to quickly replenish energy and at the 
same time, gradually release some of it as you go along your daily 
routine. 
Fat is also important, so make sure to consume essential fatty 
acids. With that, you can eat walnuts, seeds and avocadoes. You 
can also make use of little amount of oil like canola oil or flax seed 
oil.

AM Snack
- The level of your glucose is already gradually balancing out
- The feeling of hunger is increased
Your metabolic goal: give your muscles the strength they need by 
consuming proteins and enough carbohydrates. It is good to 
further balance out your glucose level and at the same time, 
replenish protein stores.
To do that: You need to mix proteins and carbohydrates just 
enough to attain your metabolic goal. Consider foods with low￾glycemic index and you can drink protein shakes, whey proteins 
from milk and fresh egg whites.

Lunch Time
- The morning snack that you have eaten is burned as energy and 
you may need more for a full day’s work.
Your metabolic goal is to provide your muscles with sufficient 
calories with carbohydrates and proteins. Lunch can be your 
largest meal as compared to breakfast and dinner since you will
work more after.
To do this, simply mix high-protein meat products like beef or 
chicken, then opt for high-fiber and low-glycemic carbohydrates. It 
is also good to invest in essential fatty acids.

PM Snack
- The levels of the glucose in your body are now deteriorating.
- With a few hours of mild fasting, your muscle is in a metabolic 
state again.
At this time, your metabolic goal is to gradually level your glucose 
up and stop the muscles from being catabolized.
To do this: Simply choose a snack that is enough to keep you 
replenished until dinner. Eat proteins that are slowly absorbed like 
cooked eggs. As for the carbohydrates, choose the ones that are low 
in sugar but are dense in calories.

Dinner Time
- Your muscles are anabolic as they prepare for another 8-12 
hours of fasting during a sleep. This is up until about 12 in the 
morning. Your metabolic goals should support your muscles while they are
in an anabolic stage so the catabolic state will not impose any 
health problems in the long run.
With that, you need to eat types of foods that are low in calories 
but rich in protein. Choose proteins that are slowly absorbed like 
beef, pork and chicken. Invest in high-fiber carbohydrates and 
essential fatty acids.

Calorie Deficit, a New and More Effective 
Approach


Fortunately, some weight loss advocates are trying to shift 
approaches, from low-calorie diets to less stressful methods. And they 
base the shift on something that’s simple and logical – calorie deficit.
When you are overweight, it only means one thing; you have fat 
deposits in your body that your metabolism can’t process. The 
question is why your metabolism can’t do that. The answer is you are 
taking more calories than your metabolism can handle. Does this 
mean that you have to starve yourself in order to lose weight? Of 
course not, you will be risking your health if you do that and you will 
end up dealing with worse problems than before. 
The key to losing weight without experiencing a whole range of issues 
is to create a calorie deficit, which simply means that you eat fewer 
calories than your body demands. Fewer calories are the keywords,
not zero-calories. When you take in fewer calories and you work out,
your body starts burning your fat deposits to supply you with the 
energy you need for the workouts. Naturally when your body burns 
fat deposits every day you will not be far away from your ideal weight. 

Advantages

The calorie deficit approach has many advantages that are not 
present in drastically reduced weight loss diets. You do not need specially prepared meals to ensure the required calorie intake levels. 
All you need to is to eliminate some of the calorie loaded foods you 
are in the habit of eating. Your body won’t be deprived of energy 
which allows it to function normally and you wil feel good as you lose 
weight. 
Aside from reducing the calories, your diet has to be as nutritionally 
balanced as you can make it. You want the natural body cleansers in it 
to help your metabolism work more efficiently. You need the proteins 
and other nutrients that promote good health. 
Benefits
One of the benefits of the calorie deficit approach to losing weight is 
your health is never compromised; instead, you can become healthier. 
And unlike low calorie diets that make it difficult for you to protect 
gains because the deprivation will make the foods you used to eat 
hard to resist, with this approach since its slower the diet will be a 
habit by the time you have realized your weight reduction goals.