5 Steps to Meal Planning for Fitness Goals

Working on your fitness?  Simply use these five steps to fit meal planning. Contrary to popular belief you do not have to starve yourself to get a fit and lean body, it just takes following the right steps to meal planning.  Through trial and error, you will learn what works and what doesn’t work for your body. You will soon realize that eating to get a fit body is no more complicated, time-consuming, or expensive than just plain eating.

Here are 5 easy steps to meal planning that will have you burning fat and shaping up in no time.

Step #1- Use Fat to Lose Fat

Not all fats are bad.  Some fats are healthy for us and can even help you burn body fat.  That’s right; you could lose stubborn weight by incorporating the right fats into your daily nutrition plan.  Essential Fatty Acids or EFA’s and Polyunsaturated Fatty Acids or PUFAs found in nuts, avocados, seeds, oils, and fish can actually slow down the digestive process, making you feel fuller longer! Fats should be incorporated at 30 percent of your diet.

Step #2- Get Your Fill of Veggies

Veggies are considered bulky foods because they are full of fiber!  Foods high in fiber take longer to be digested by the body and can keep hunger at bay by sustaining energy levels.  Make sure you eat veggies with every meal.  Veggies also provide a natural source of vitamins, minerals, and antioxidants.

Step #3 – Make Friends with Protein

Most women have no idea that protein is an important part of any weight loss plan.  Protein is essential for sculpting a beautifully toned and lean body.  You see if you want to get trim, you need to make sure you are getting enough protein in your diet.  If you are exercising on a regular basis protein is essential for rebuilding muscle tissue that gets broken down during workouts.  If your muscles aren’t repaired with superior protein, then you’ll have a hard time firming up!  Can you guess what the result is without adequate protein in the body?  Less finely sculpted muscle and more fat!  So be sure to get 1 g of protein per pound of bodyweight!  Try lean cuts of meat, whey, egg whites, poultry or even soy.

Step #4: Drink Water – Lots of It!

Water is vital to life – it is needed to sustain all metabolic processes in our bodies.  Without enough water we become dehydrate and put strain on our bodies, resulting in less than optimal functioning.  Keep hydrated not only does it help our body function properly it is also essential to a great workout. Cellular hydration in the muscles helps keep nutrients in the muscle and helps to trigger muscle hypertrophy or growth. Drink water frequently throughout the day to sustain hydration.  Get at least 8 glasses per day!

Step #5 – Low Carb Not No Carb

Carbs are not the enemy!  You can still eat carbs without feeling guilty.  Our bodies need carbs to function properly, not to mention help drive that protein into the muscle, choose carbs that are high in fiber and complex in nature, which means you need less to feel full and less to sustain energy levels for longer hours.  Carbs should be about 30 percent of your diet.  Carb Cycling is a great way to utilize most of the carbs you’re putting in.  Try sweet potato, whole wheat pasta, brown rice, oatmeal or quinoa.

To Summarize:

  • Protein is 40 percent of your meal plan
  • Carbs and Fats are each 30 percent of your meal plan
  • Veggies should be eaten with every meal
  • Water is essential for digestion and to keep you full

 

 

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