My diet at the moment is not for fat loss specifically, so ill summarize my previous diet.
every day:
7.30 - 2 whole eggs, 2 egg whites. + either an avacado(100g) or some cheese(30g) and lean meat(100g).
10.30, 1pm, 3pm = pre made box of meat and veg to be split over these three meals:
500g lean meat - turkey is best
- 500g Green veg (broccoli or green beans usually)
- coconut oil to cook.
let it chill, add 1 table spoon olive oil and some goats cheese (100g) or an avacado(100g).
5pm - 200g salmon, 1 onion, tablespoon butter
(wrap all this in foil and bake)
7pm - 200g salmon, 1 onion, tablespoon butter
on work out days have a post workout shake (include a fast acting protein and carb) instead of the 5pm meal usually.
This usually totaled around 2600 cals.
my maintenance was 3300 during this diet. This meant wriggle room for 1 or maybe 2 tablespoons of peanut butter (no salt or palm oil or sugar) when i felt the urge to have a ‘treat’
most of the time it provided 250g of protein, less than 80g of carbs and the rest fat.
It was fat dominant, the oils and avacados really helped keep the food tasting good and the satisfaction feeling from the meal constant.
try eating this diet without the butter, oil and other good fats (nuts and peanut butter too) and you will crash and burn.
Not saying this diet was perfect, but it took me from 240 pounds to 196 in about 4 months.
more importantly it took me from a 38 inch navel waist to 33 inch. (and i went below 10% bf for the 1st time)
the key lessons are -
1)always advance prepare as much of the food as possible. (the more food you have to eat to stop it spoiling, the less cheat crap youll let yourself eat.)
2) for ease of preparation make 3+ meals the same recipe
3) use good fats to make the food palatable
as long as the food follows good common sense, then the specifics dont matter so much as the habits and behaviour.
