Fat Loss Diet

webadmin - Posted on 29 December 2010

Sample Fat loss Diet


                                                              Eat well, feel well

You can drop those pounds if you put your mind to it; it's all about making small changes to your eating habits. If you cut out those fries at lunchtime, use hot mustard on your sandwiches instead of mayo, have fruit for dessert instead of chocolate cake, you'll be shedding your extra weight in no time.

                    Important topic: Pre-workout & Post-workout nutrition

Imp note: Pre-workout nutrition should be 45 or 30 min before workout and post-workout nutrition you should take within 45 min

Those who are seeking fat loss fall into 2 categories:

    * Person A - the fit person who is working for a smaller loss in pounds


    * Person B - the heavier person who is seeking maximum results with higher amounts of fat loss.

The pre and post workout suggestion would differ between each of these individuals like so:

  • Person A - would have a preworkout protein shake with essential fatty acids ( flax seed oil) and low in carbs. If you are the type whose tummy cannot take liquids pre workout or if you feel that is too much to ingest then 2 egg whites and one whole egg will also do the trick. Post workout, depending on the time of day it falls at, is a great time for a meal made up of a balanced breakdown of healthy carbs, lean proteins and essential fats. Of course produce such as fibrous greens are included in the healthy carb category. If a meal is not possible then a protein shake made up of protein powder with frozen fruit and flax seed oil or peanut butter and banana is ideal.
  • Person B- would most likely go on an empty stomach, if there was a meal which occurred prior to training then that is fine otherwise I would not worry about a pre workout meal. Best is to go first thing in the morning before breakfast on an empty stomach then once done you would eat breakfast of oatmeal and eggs with a grapefruit or any seasonal fruit within 30 min.
  • If  you don’t feel energy then go for ½ apple half an hour before workout +1 cup black coffee(please take care you should not be sensitive to caffeine )

As soon as you wake-up in the morning, drink 2-3 glasses of water and always remember to take breakfast after half an hour of your wake-up time if you are doing workout in evening.

                              The rule of thumb when it comes to all carbohydrates is that:

BROWN (or green) IS GOOD (e.g. whole wheat bread, sweet potatoes, brown rice) and
WHITE IS BAD (e.g. white bread, white pasta, white potatoes, white rice) .
The exception to the rule being cauliflower (is good!).



BreakfastOption1:  ½ cup oatmeal in 1 cup skimmed milk or soy milk + 3egg whites +1 apple + 2-3 almonds

Option2: 1 brown bread or multigrain bread+1 teaspoon peanut butter+1apple or 1 banana

Option 3: For extreme weight loss: (3 egg whites + chopped 1/2cup broccoli or lettuce + 1/2apple) mix all the things

 Option 4Scrambled  tofu(add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.


Substitute for oat meal: e.g.Whole wheat bread, Multi-grain bread, Sweet potatoes, Brown rice, Muesli.

Substitute for eggs: Whey protein supplement, low fat Cottage cheese, tofu, Soy protein supplement.


                                                           After 3 hour

  Snack 1Option 1: low fat plain yogurt with ¼ cup mixed nuts (40gms) and strawberries or ½ apple

                    Option2:  A small serving of natural yoghurt with half a cup of unsweetened cereal containing rolled oats, dried fruits

                        Option 3: A small portion of home-brewed vegetable soup

                        Option4:  A slice of crisp rye bread with low-fat cottage cheese.

                        Option 4:  low fat yoghurt with cucumber +1/2 apple

                                              After 3 hour

Lunch–Option 1: 80 -90 gms chicken breast (grilled) or Tuna or Salmon with 2 cups chopped green beans and no fat dressing along with ¾ (75-80gms) cup brown rice.

             Option 2: 1 multi-grain veg and low fat cottage cheese sandwich..without dressing

             Option3: 2 chapatis+ 1 cup low fat yoghurt +1 catori dal +1 cup salad

                                           After 3 hour              

Snack 2– Option 1: 1 plain rice cakes or idli with a ½ ts almond butter or peanut butter and ½ a cup chopped broccoli 

               Option 2:  2-3 eggwhites + 1 plain rice flake +1cup black coffee

                Option 3: 2-3 Marie gold biscuits(very less sugar)+2-3 eggwhites or protein shake

                Option 4:  low fat yoghurt with cucumber +1/2 apple

               Imp note: If you are doing workout in evening then take dinner within 45 min

                                                                                                                                                                                                                                                                                                                                         Dinner: Option 1: 80 -90 gms chicken breast (grilled) or Tuna or Salmon+ Lot of dark green leafy vegetable salad(put few drops of olive or flaxseed oil) and a small potato or yam

              Option2:50-90 gms steamed brown rice +3-4egg whites+ Lot of dark green leafy vegetable salad (put few drops of olive or flaxseed oil)

             Option 3:50-60gmslow fat cottage cheese+50gms oats or a small potato or yam +lots of vegetable salad (put few drops of olive or flaxseed oil)

                                         Difference between sleep and dinner: min 2 hours




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