It all comes down to what you eat. Most people don’t have a problem following a plan that is specifically for losing weight, but it is important to follow a strict regimen that is backed by science. I’ll outline the main recommendations I have in The Four-Hour Body here. If you are new to healthy eating, the Four-Hour Body can help you get started.
I want to be able to lose weight more quickly than most people can. That is where the three meals per day can help. Eat three meals per day and on your off days, eat one or two meals. I also like to have a snack every 4-5 hours throughout the day. Sometimes it’s one piece of fruit and sometimes it’s one whole plant-based food. These are what I call “pre-packaged” calories. They are a little easier for the brain to pick up on and more palatable.
The following is a list of some of the foods that I recommend to my clients. The “pre-packaged” calories come with a detailed description showing how much and what type of food each of those foods will be.
A simple and easy meal plan:
Breakfast: 1 1/1 cup almonds, 1/2 cup coconut aminos
1 1/1 cup almonds, 1/2 cup coconut aminos Evening Snack: 3 oz avocado, 1/2 cup cooked brown rice
3 oz avocado, 1/2 cup cooked brown rice Dinner: 2 slices of whole wheat pizza
2 slices of whole wheat pizza Snacks & Pre-packaged Calorie Breakthrough: 1 oz peanut butter & 1/2 cup coconut aminos
1 oz peanut butter & 1/2 cup coconut aminos Protein shakes: 1-2 scoop protein
1-2 scoop protein Coffee Drink with a scoop of protein: 3-4 cups of water
3-4 cups of water Weight-loss supplements: 1 capsule or tablet of creatine (with a high-glycemic index), 2 capsules or tablets of DHEA, or 3 capsules or tablets of BCAA.
1 capsule or tablet of creatine (with a high-glycemic index), 2 capsules or tablets of DHEA, or 3 capsules or tablets of BCAA. DHEA: A natural muscle builder, DHEA is also a strong fat burner. It is a female hormone that is produced naturally but, as discussed in the previous section on food, you need supplements