Woman athelete fast diet plan for quick weight loss

Fast Weight Loss Diet Plan


I previously shared a maintenance diet plan that I use regularly to stay lean and fit. I use a different set of rules if I need to drop weight quickly.
Fast weight loss
Keep in mind that dropping more than 2-3 pounds a week for an extended period of time is considered unhealthy. That said (and knowing that you should ALWAYS consult your doctor before starting any weight loss or exercise program) here are my ideas on fast weight loss.

I'm not a fan of weight loss pills or stimulants or anything other than food based nutrition and self control. I believe that you can achieve the weight loss results that you want without any tricks. And what better way to achieve a goal, than to rely upon yourself and not some product you need to purchase every time you need to lose weight again...

As in my maintenance diet plan I believe that hydrating by drinking a minimum of 8 full glasses of water daily is important to aid in digestion and cleansing. Weight loss and water

If you are calorie restricting, water is also helpful in keeping your stomach full. Stay away from sodas, juices, and any and all flavored water other than regular or sparkling water.

If a maintenance diet is roughly 1800Kcal (using a base weight of 130 pounds for example) and a weight loss range is 1500Kcal, I try to keep it all the way down to 1200Kcal for a short period of time for maximum weight loss.

I prefer not to stay in this calorie range for too long because the human body adapts so quickly. You don't want your body to start expecting to only receive this few calories because it will adapt and slow your metabolism accordingly. Exercise and eating every few hours will keep the weight loss fire burning - but not for too long.

I personally prefer to eat my smallest meal in the evening as I find weight loss occurs more quickly if my body is hungry over night. I also choose to exercise in the morning and in the evening to trigger a faster metabolism throughout the day and night.

(For 130lb active woman)

Day One
1/2 cup oatmeal
1/4 banana
1/2 tbsp omega 3-6-9 oil
4 oz organic chicken
1 cup steamed green beans
2 cups mixed greens salad
Vega sport performance protein
1 cup raspberries
1 tbsp hemp seed
3 oz broiled salmon
1 cup broccoli
1 cup diced tomato
Day Two
1/2 cup oatmeal
One whole boiled egg
4 cups baby greens
3 oz fish or chicken
1/2 cup berries
Vega Sport Protein bar Silk soy yogurt
1 1/2 cups mixed berries
Day Three
5 egg white omelet
1/2 cup berries
1 cup steamed veggies
4 oz organic chicken
1 cup diced cucumber
1 cup diced tomato
one whole boiled egg
one large apple
10 almonds
Protein shake
2 tbsp hemp seed
Day Four
1/2 cup oatmeal
3 egg white omelet
1 cup berries
1 cup water packed tuna
1/2 cup boiled sweet potato
Vega snack bar 1/2 cup brown rice
3 oz broiled salmon
*Salads should be dressing free with a squeeze of lemon juice for flavor. Youll get used to it :)
It's pretty easy to estimate with any food calculator that three meals and one snack should equal 240Kcal each to end up at 1200Kcal at the end of the day.

So if you stay within the diet range per meal, you can have a protein shake or bar in the afternoon of up to 240Kcal. However if you miscalculate a couple of meals, be ready to give up your afternoon snack to make up for it.

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