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howtoloseweightfastsafely · 5 years

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Food Planning For Maximum Fat Loss In Minimum Time

Last chapter, we mentioned the "batch meal" process. This is my secret to eliminating anxiety around meals and having food ready at a moment's notice.

Here are the basics:

I'll then eat this same meal for lunch until Thursday.

Thursday night, I'll cook again to get me through the next few days.

I like Fage brand since they make plain full-fat and 2% greek yogurts. Chobani does not do this, from my knowledge.

Note: Don't buy the large containers since it's such a pain to correctly measure portion sizes. Just buy the small containers.

It's easy, it's simple, and it makes life so much easier.

Oh yeah, before I forget. Here's...

A stupid simple food prep "hack" that 90% of dieters drop the ball on, but will guarantee you perfect portion control and effortless weight loss

When you want to weigh your food into portions, how would you usually do it?

If you're like most people, you'll simply take the prepared food, put it on a bowl/plate and pop it on a scale. Subtract out (or "tare") the weight of the plate, and voila, you have the weight of your food.

Perfect, right? Wrong.

When you weigh foods (especially meat) after they're prepared, they're guaranteed to weigh less. This is due to the water weight of the food that's been lost during the cooking process.

Studies show up to 33% of weight in meats is lost after cooking.

And if you're counting your food intake based on the post-cooking, post-water-loss weight, yet comparing the serving size to the numbers on the nutrition panel, you may be understating your calorie intake.

Sure, this isn't a make-or-break thing if it's a one-off occurrence. And sure you can get by guesstimating when you buy food outside (which is rarely, I hope!)...

But anytime you cook at home, I highly suggest you weigh food before you cook.

Think of it this way...

When you're cooking up 8 oz. of boneless skinless chicken thighs (300 calories or so) with 1 tsp of coconut oil (50 calories or so) and some other spices and whatnot, you're at about 400 calories. Sounds like a decent-sized meal.

If you did this the wrong way, though, by weighing after you cooked...

Your 8 oz. of chicken would probably weigh 5 or 6 oz. at most. If you assume 6 oz. of chicken (225 calories) plus 1 tsp of oil (50 calories), you're now at 275 calories for the meal. Already off by 125 calories.

Add the fact that you're eating this same meal for 3 or 4 days, and you're already eating a cool 600 calories more than you thought for the week. Even worse, you may be making the same mistake with another meal in the day, meaning you could be off as much as 250-300 calories per day! In one week, that's 1750 calories more than you'd pictured, making weight loss much more difficult if you ask me!

This is just one of the many reasons people stick to their diets, but still, fail to see results.

It's the little things that add up and throw us off track. Don't let this happen to you.

Simply weigh your food before you cook, and you'll be much happier with how you look and progress toward your goals.

If you're making large batch meals, follow this process:

1. Weigh out the whole size of the meat beforehand (3 lbs. for example)

2. Know how big your serving size will be for each meal (8 oz. for example)

3. Diving the whole size of the meat by the serving size, to know how many portions you'll need

3 lbs = 48 oz

48 oz/8 oz per serving = 6 servings

4. After cooking your food, weigh the whole batch.

Let's say the 48 oz. become 36 oz. after cooking

5. Divide the new sizes by the # of servings, and you have the new cooked-food serving size

36 oz/6 servings = 6 oz per serving

6. Now simply weigh and pack up the food into 6 oz. servings, and enjoy!

And, while we're on the topic of sizing up our food...

If you decide to grab some fast food for a change, keep decision making and unnecessary thinking to a minimum (and fat loss to a maximum), by eating one of these:

1. Chipotle salad bowls:

a) Chicken or steak (sometimes double), black beans, lettuce, pico de gallo, hot sauce.

b) If it's a heavy workout day, I'll sometimes also have some rice and a touch of sour cream.

c) I stay away from the cheese, guac, and other condiments since they can easily throw you out of your calorie balance.

d) I've read the nutrition panel on the Chipotle site like 50 times so I know this usually runs me around 450-650 calories depending on what I add in.

2. Subway

a) The food quality here is very poor, I'll admit, but it lets me count/control my calories which is a 100% win for weight loss

b) I'm a smaller guy and generally need 1800 calories or so if I'm looking to lean up a bit.

c) So I make sure my Subway lunches are right around the 600 calorie mark, for an even split of 1800 calories into 3 meals

d) This leaves me with a simple, but favorite choice of mine:

i. Black Forest Ham & Turkey on Toasted Footlong Wheat bread, with copious amounts of spicy mustard, tons of veggies, and no cheese. Perfecto!

e) I'll add in double meat sometimes for a protein boost, but for the most part, I'll keep to a single serving (try to avoid excess intake of processed, non-organic cold cuts)

3. Otherwise, you can stick to very simple sandwiches or salads

a) For sandwiches, have some simple cold cuts like ham, turkey or roast beef and some veggies on toasted bread or a wrap.

Skip the mayo or any dressing/sauces, since they are quick calorie bombs and it's hard to know how much of said condiment is in your meal.

Mustard and/or spicy mustard is my go-to condiment

You can get a sandwich with chicken breast too, and just have Frank's Red Hot or Cholula hot sauce

Skip the cheese, especially since I've seen delis put on 4-6 slices of cheese on sandwiches way too often. Gotta make sacrifices from time to time!

b) For salads, stick to veggies, chicken, eggs, or other protein sources, anddressing on the side.

Eyeball the protein portion in the salad which usually comes out to 1-2 palm sizes (about 20-40 grams of protein, or 200-300 calories at most taking into account oils used during prep or fattier cuts of meat)

Don't get breaded chicken or other breaded products. It's extra crappy calories and it usually has trans-fat (the worst kind).

Never, NEVER have them put a dressing on for you, or you can just about guarantee missing your calorie totals.

And do not pour the whole dressing cup over your salad

Get dressing on the side, dip your fork into the dressing cup, and then take some salad onto the fork.

You'll get the same amount of taste, but your salad won't be doused in dressing and you won't be eating 600 calories of sauce.

Follow the plans above, and fat loss will be a cinch. Eat right when you can and cook batch meals as much as possible, and if all else fail, eat from one of the semi-healthy options above.

Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

Read the previous article about "If you want maximum results in minimum time you're going to have to work out (and workout hard, at that)"

Read the next article about "How To Lose Weight Fast If You're in Chronic Pain"

Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.

Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.

Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too

Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It

Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams

Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets

Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You

Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before

Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss

Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)

Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind

Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)

Topic 11: The Easy Way To Determining Your Calorie Intake

Topic 12: Calculating A Weight Loss Deficit

Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)

Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"

Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't

Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)

Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)

Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)

Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)

Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply

Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")

Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know

Topic 23: Choosing High Quality Foods

Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute

Topic 25: 7 Steps To Reduce AGEs and Slow Aging

Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)

Topic 27: How To Clean Up Your Liver and Vital Organs

Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)

Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You

Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)

Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)

Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)

Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:

Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)

Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results

Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)

Topic 42: Food Planning For Maximum Fat Loss In Minimum Time

Topic 43: How To Lose Weight Fast If You're in Chronic Pain

Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)

Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)

Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting

Topic 47: Advanced Fat Loss - Part I: Calorie Cycling

Topic 48: Advanced Fat Loss - Part II: Carb Cycling

Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting

Topic 50: Putting It All Together

Learn more by visiting our website here: invigoratenow.com

#weightloss #diet

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superfitbabe · 7 years

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Not a single day has passed by with the vision of myself as a junk food vegan prior to my dietary changes. Until now. Me, the most headstrong, discipline and will-powered individual that I personally know, one who lost more than thirty pounds, survived a juice cleanse and exercises 99% of the year, became a junk food vegan. If it happened to me, then it happens to nearly every single vegan newcomer.

The question is, why did it happen to me? The answer is relatively easy, actually! First of all, being introduced to the college lifestyle ignited me to avoid the Freshman 15 at all costs. No Waffle Wednesdays. No free pizza. No late-night beer. No Red bull. And avoiding all of that was darn easy, not just because they weren’t vegan, but because even if vegan options were offered, I couldn’t afford to let myself go at such a time.

My diet was based off of completely whole foods. Lots of vegetables, sweet potatoes, beans, tofu, whole grains, leafy greens, nut and seed products, and some vegan treats that were used as condiments rather than snacks or desserts. My college town in itself has a limited handful of vegan restaurants and options that my schedule never allowed me to visit. Studies kept me on my toes, completely occupied from even thinking about visiting the newest vegan hotspot in town. This path undoubtedly led me to success. However, the anticipation for returning home, the city of vegan abundance, could not be stopped.

Stepping off of the train and feeling my feet touch the concrete of Los Angeles felt like the equivalent of dipping my feet in a warm fish pedicure bath where the garra rufas eat the dead skin, tickling away and away. Nothing felt more amazing. Finally, vegan heaven, I have returned. I instantaneously pulled out my restaurant bucket list and set eyes on the most practical destination.

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Restaurant hopping began the next morning. I drove straight to one of my favorite vegan-friendly Indian buffets and stuffed my belly with the most delicious soy chicken tikka masala, chana masalas and eggplant curry–three times in a row. Inevitably, I dragged myself into food baby mania and got stuck with a Buddha belly for several days. One restaurant off the list, complete.

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The preceding two days were a little better because I ate more fresh vegetables, sweet potatoes and home-cooked meals. However, right after, I hopped back on the fast food wagon and ordered vegan Chinese takeout, which by the way, is always covered in heaps and heaps of salt and oil. Indulging in vegan kung pao chicken was already incredible, but the veggie “chicken” drumsticks was a completely separate sensation in itself. The thickness, chewiness and umami qualities of the “meat” felt so satisfying to bite into and I yearned for more.

Of course, I had to annihilate the rest of the drumsticks for dinner the same evening!

And it doesn’t stop there. I had vegan soy pumpkin-flavored frozen yogurt the same day. Nothing sugar free, fat free, or carb free. Totally full fat, sugar-laden, calorie dense, soy ice cream based froyo with The Lion’s Pack edible cookie dough, dark chocolate gingerbread Bark Thins and Trader Joe’s pecan praline granola. Still regretted nothing.

And let’s not forget my visit to Cafe Gratitude, shall we? If you haven’t read or recalled the recap, I heartily enjoyed the restaurant’s Serene cinnamon roll for my pre-brunch treat. Sure, I could release some off the guilt because I split it with my sister and we had leftovers to take home, plus the brunch components themselves were quite healthy being full of plant-based whole foods. But I could have easily passed.

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Drumroll, if you please, for the grand platter that landed me the title of a junk food vegan: Vinh Loi Tofu‘s vegan nuggets and tofu french fries! As much as I wish they did, the tomato and butter lettuce could not cancel out the oily deep-fried coating of the nuggets as well as the corn syrup from the ketchup. Driving in the windy cold to purchase my food was indeed quite the hike, but after first bite, I had no regrets whatsoever. The nuggets tasted miles and miles better than any other chicken nugget I’ve ever had in my life, plus the tofu fries yielded the perfect texture and flavor with the ketchup and Sriracha sauces, especially when wrapped in the butter lettuce! Any McNugget had NOTHING on these bad boys. I mean, I could say that this meal was packed with protein, but it was also packed with a crazy amount of oil and added salts!

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Wait a minute. The Beyond Burger counts as a healthy meal if you take off the bun, right? Cancels out the Follow Your Heart American cheese, house made sauce and sweet potato fries that I pulled from my dad’s plate, right? No? Well then, that still doesn’t change the fact that upon slicing into the Beyond Burger patty, I was absolutely shocked that the texture resembled the meaty tenderness of actual beef, not to mention that the taste and the flavor scared me out of my pants silly because I thought that I was being fed the REAL DEAL. Same story with the American cheese too!

What prompted me to stop bouncing off the streets of Los Angeles, might you ask? Well, for one, my parents bought groceries that needed to be eaten. But for the other, my taste palette became more and more desensitized as I consumed stronger-tasting and heavily refined foods. What I thought was sweet became duller and I needed more Stevia to feel satiated. My usual level of saltiness experienced the same decline as I upped my salt intake by storm. But most of all, the aftermath of eating such unhealthy dishes gradually hit me blow after blow, whether it was an uncomfortable wrench in my gut or a food coma that lasted for hours.

Yes, I admit that I went a little crazy, maybe a whole lot of crazy. Yes, I admit that I regret going after all of the restaurant food at such a fast pace. Yes, I didn’t like that I started breaking out on my face and holding extra water weight. Yes, I felt quite sick and sluggish after the heavily-oily meals. But no, I didn’t suddenly view myself as a failure of a vegan, let alone a fit and healthy person. I have no qualifications of identifying myself as the “perfect” fit girl or health nut, and I’m about to break a major misconception: health nuts crave junk food too! Heck, most vegans, a ton of which identify themselves as raw foodists, fruitarians, juice-cleanse regulars and whole foods plant-based vegans, still crave junk food! I think anyone would have to be awfully special to have never desired a not-so-healthy meal at least once in their whole lifetime.

Here’s a common question that non-vegans and even fellow vegans ask each other: why do we even crave junk food? Well here’s the deal. All human-beings alike evolved from our Paleolithic ancestors, who obviously did not have the same diet as we currently do today. Everything was primarily based off of whatever they could find in the wild, whether it be berries, nuts, seeds, herbs, fruits or vegetables along with trace amounts of meat and insects. With the agricultural era came the evolution of growing crops, domesticating animals and attempting to produce food for a larger population. Eventually, we hit the Industrial Revolution, which prompted the need for convenient, quick, easy and cheap food, thereby initiating the birth of functional and processed foods, widening the food production scale, increasing the use of quick-working factories, and stretching the consumer’s knowledge of where his/her food comes from.

Despite this dramatic evolution, we humans have retained the primal instinct and sensitivities to hunger as well as the need to satiate that hunger for survival. However, a hunter-gatherer reaching for a piece of fruit in the wild will not experience the same post-meal sensations as an office job-worker reaching for a candy bar. Clearly, one of them will gain a wide array of health benefits and the other a sugar spike. But with convenience and cheapness by our sides, how could we resist a $1 chocolate bar while organic strawberries can cost up to $8?

To put it, I never knew was that one day, I’d become addicted to trying new unhealthy junk foods. Alternatively, the abundance of creative vegan meals in Los Angeles, especially at restaurants, always enticed me to go restaurant hopping every weekend. I couldn’t resist everything: sweet potato fries. Vegan chicken sandwiches on wheat buns. Raw vegan pizza. Dairy free ice cream with sprinkles and caramel sauces. Cheeseless macaroni and cheese. Silky coconut milk ice cream. Pad thai noodles with loads of hot sauce and peanuts on top. All of my old naughty favorites that sounded so good I’d want to cry.

At the end of the day, I, along with many other junk food fanatics, am aware of what I put into my body. On the other hand, I personally have enough knowledge about my health and well-being, and have lived too rigid of a routine full of exercising religiously, stuffing greens in my stomach like squirrels collect acorns in trees for the winter, and have been too deprived of time from studying and working to miss out on anything. By the beginning of my winter quarter, I’ll be back to square one. Hit the gym every other morning. Eat salads and sweet potatoes. Sneak in +20K steps a day. Shove my fist in the air and say: I fucking killed it.

Ever been guilty of falling off the health wagon? What was the most indulgent restaurant dish you’ve ever eaten?

Confessions of a (temporarily) Junk Food Vegan Not a single day has passed by with the vision of myself as a junk food vegan prior to my dietary changes.

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