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Diet For Losing Weight

To lose bodyfat while you build muscle, you need to cut your calories without sacrificing nutrition. Determining your desired calorie level is relatively easy. Generally, you just multiply your desired bodyweight by a factor of 10, 11 or 12 (for a slow, medium or fast metabolism) to find the number of calories you should consume in one day. Your daily macronutrient profile should be made up of 30% protein, 55% carbohydrates and 15% fat.

Remember that each gram of fat equals 9 calories and each gram of carbohydrate or protein yields 4 calories.

Diet for Losing Weight

Example One:

Male: Desired bodyweight 190 pounds
Desired bodyweight 190 x calorie factor 11 = 2,090 calories
2,090 x [0,55] = 1149 calories : 4 = 287 grams of carbohydrate
2,090 x [0,30] = 627 calories : 4 = 156 grams of protein
2,090 x [0,15] = 313 calories : 9 = 35 grams of fat

Sample Menu:

Meal 1

²/3 cup oatmeal (dry weight) with ¼ cup strawberries
3 egg whites
1 Multi-Vitamin/Mineral pack

Meal 2

3 oz. grilled chicken breast (precooked weight)
½ cup cooked rice
½ cup steamed broccoli

Meal 3

3 oz. grilled chicken breast (precooked weight)
½ cup cooked rice
1 cup steamed mixed vegetables

Meal 4

3 oz. grilled chicken breast (precooked weight)
½ cup cooked rice
1 cup steamed mixed vegetables

Meal 5

8 oz. flavored nonfat yogurt
2 rice cakes
1 small apple

Meal 6

1 protein shake

Example Two:

Female: Desired bodyweight 130 pounds
Desired bodyweight 130 x calorie factor 11 = 1,430 calories
1,430 x [0,55] = 786 calories : 4 = 196 grams of carbohydrate
1,430 x [0,30] = 429 calories : 4 = 107 grams of protein
1,430 x [0,15] = 215 calories : 9 = 24 grams of fat

Sample Menu:

Meal 1

5 egg whites
1 whole egg
1 cup oatmeal (dry weight) with 1 banana
1 Multi-Vitamin/Mineral pack

Meal 2

4 oz. grilled chicken breast (precooked weight)
1 cup cooked rice
½ cup steamed broccoli

Meal 3

4 oz. grilled chicken breast (precooked weight)
1 cup cooked rice
1 cup steamed mixed vegetables

Meal 4

4 oz. grilled chicken breast (precooked weight)
1 cup cooked rice
Small mixed green salad with low-calorie dressing

Meal 5

8 oz. flavored nonfat yogurt
2 rice cakes
1 apple

Meal 6

1 protein shake

Tips On Reducing Fat Consumption

  • Read the labels on foods and look for items labelled “lowfat” or “nonfat.” Remember that foods labelled “no” or “low cholesterol” may still be high in total fat content.
  • Reduce the amount of fat added to foods, including butter, margarine, sour cream, salad dressing, gravy and other high-fat add-ons. Rely on the herbs and spices for flavor.
  • Use fat-free cooking methods such as baking, broiling, steaming, boiling or microwaving foods instead of cooking them in oil or fat. Trim all visible fat from meat and remove skin from chicken before cooking, then cook on a rack to allow additional fat to drip off. Use non-stick pans with little or no fat to cook and bake.
  • Be careful at fast-food restaurants. Look for meat, poultry or fish that has not been fried and skip any fatty mayonnaise-based sauces. Instead of French fries or onion rings, order a salad, if possible. But watch out: salads can be deceptively high in fat and calories.
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