Simple Fat Loss Plan For Men
Watch video part 1 below
Make sure to watch part 2 - scroll to the bottom of the page
Nutrition: The Guidelines
1 - What to eat in the morning?
NOTHING: Between waking up and noon, don’t eat any food.
It’s called time-restricted feeding and great for fast results without making things too complicated right away.
 
Drink: it is essential to hydrate yourself: water, sparkling water, lemon water, sugar-free (and milk-free) coffee, sugar-free tea, coca-cola zero, etc
 
Goal: Not to consume calories
2 - What about noon?
Two fist size portions of protein: lean meat (beef, chicken, pork, etc), fish, egg, 0% dairy (greek yogurt, quark, cottage, cheese) vegan or vegetarian steak, etc.
 
Two fist size portions of vegetables (or more): Peppers, spinach, salad, zucchini, tomatoes, green beans, peas, carrots, etc…
A bit of fruit is allowed (preferably juicy ones like oranges, watermelon, berries). A piece of fruit like a small/medium orange would count as 1 portion. Just don’t have more than 1 portion of fruit for this meal.
 
Avoid: carbohydrates (pasta, rice, bread, etc), fatty meats (deli meats, sausages, cheeseburgers, spareribs)
 
Also: Salt your meals to taste (preferably iodised salt).
 
Cutting out salt (sodium) is one of the main reasons why many people fail on their diet.
3 - And in the evening?
One fist size portions of protein: lean meat (beef, chicken, pork, etc), fish, egg, 0% dairy (greek yogurt, quark, cottage, cheese) vegan or vegetarian steak, etc.
 
One fist size portions of vegetables (or more): Peppers, spinach, salad, zucchini, tomatoes, green beans, peas, carrots, etc…
 
A treat for the leftover calories, choose between:
 
a) carbohydrates (one or two fistful portions)
b) a dessert / snack / glass of alcohol
 
Be careful: Eat the vegetables and proteins first! 
 
A great carbohydrate choice (if you’re open for recommendations) would be something like a potato or juicy fruit like oranges for all the additional nutrients that help with energy and hunger.
 
Also: Salt your meals to taste (preferably iodised salt). Cutting out salt (sodium) is one of the main reasons why many people fail on their diet.
FAQ - Frequently Asked Questions
''I work shift hours, how can I implement this?''
You can simply move your window of 8 hours to eat.
 
For example, a meal at 8 am and the other at noon.
 
You’ll always have a fasting window of 16 hours (this includes your sleeping hours obviously) and an eating window of 8 hours where you eat.
''Is this Time-Restricted Feeding a magical trick that allows me to eat anything in any amount?''
No
''Is it really OK to eat carbohydrates and / or fats in the evening? I heard it was not good?''

Don’t worry, follow the challenge and you will see the results.

These are myths conveyed by people who know nothing about nutrition or how the human body works.

Eating carbohydrates with your last meal of the day can actually improve your sleep and recovery as it releases melatonin (your sleeping hormone).

''Do I need any supplements in order to get results?''

No, you don’t have to spend a single quarter on supplements to lose body fat effectively.

The supplement industry is a gold mine and for every (potential) ‘problem’ you have, they will have 10 ‘solutions’ in the form of a pill or powder.

Don’t make the mistake I made and spent your hard earned money on things worthwhile (like coaching).

''Isn't salt bad?''
Absolutely not. It’s quite the contrary. Three of the largest studies ever done on sodium intake all showed that an increase in salt results in a decrease in cardiovascular disease and all cause mortality.
 
As a matter of fact, the highest rates of all cause mortality were found in the groups that restricted sodium intake.
 
Now, there is a small percentage of the population that is sodium sensitive, just like there are those that are lactose intolerant, or have peanut allergies, or gluten allergies, but the research suggests it’s a small percentage that will have adverse effects from increasing their sodium intake.
 

Adequate sodium intake improves: energy levels, helps with cravings, stimulates your metabolism, essential for digestion and absorption of the protein and minerals you eat, increases blood volume for recovery (including achy joints), your performance and strength will increase, and your muscle will look better (fuller).

Restricting salt (sodium) also doesn’t affect body composition (meaning it doesn’t burn fat).

If you cut out carbs and salt for a week to see a big drop in weight – you’re just losing water, not fat, and it will all come back after.

''What is iodised salt?''
Iodine is another largely misunderstood and maligned nutrient which has important health benefits.

Two billion people worldwide suffer from iodine deficiency which causes mental retardation, and it also causes goiter and thyroid disease.
 
Iodine was added to table salt to reduce the incidence of goiter, which is an enlarged thyroid gland.
 
Thyroid disease results in a slowed metabolism, weight gain, fatigue and other symptoms of hypothyroidism.
 
So look at your salt label and make sure it has something like ”iodised” or ”iodine added” on it.
Meal Examples
Morning fast

– Coffee or tea to suppress appetite and hunger, if needed. 

– Also 1-3 litres of water in the morning with artificial 0 kcal sweetener.

Late-Lunch

Steak, veggies variety , half an orange

Chicken breast, spinach, tomatoes

Salad with chicken breast, whole bag of lettuce mix, some ketchup and mustard

Scrambled eggs with spinach, carrots on the side, 0% greek yogurt with no-calorie flavour drops

Eggs with spinach, avocado, carrots, half a can of lentils (went slightly off the plan as lentils are technically ‘carbs’)

Chicken breast, spinach, peppers, tomatoes, flavoured with soy sauce

Omelett with veggie mix, 0% greek yogurt

Omelet with veggie mix, 0% greek yogurt, avocado, half an orange

Salad with chicken breast, whole bag of lettuce mix, avocado, onions

Eggs with spinach, 0% greek yogurt, avocado, spoon of peanut butter

Ground beef, whole egg, 0% greek yogurt, carrots, spinach, peppers

Eggs with spinach, 0% greek yogurt, small handful of almonds, half a can of black beans (went slightly off the plan as lentils are technically ‘carbs’)

Dinner

Chicken breast, 0% greek yogurt, potatoes, spinach

Whole egg sandwiches, garlic butter

Chicken breast, veggie mix, potatoes with ketchup

Ground beef, corn, peppers, spinach, 0% greek yogurt

Ground beef, black beans, onions, peppers, spinach, 0% greek yogurt

Chicken breast, potatoes, spinach, carrots

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