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How I Lose Belly Fat

Here is the plan you need to lose belly fat.

Whole vs Processed

A diverse diet of whole foods gives you everything you need. Whole foods come from the ground, ocean, or an animal.


When looking at ingredients, look for short lists of things you recognize.

 

Protein

Protein is the most important nutrient for fat loss, muscle gain, and strength.


Protein preserves muscle and burns the most calories when you eat it (TEF).

Start with 1-2 palms of protein per meal, or ~1g/lb per day. Read about protein.


Protein List

  • Animal-based

    • Any Pasture-raised Grass-fed Meat 90% or leaner (beef, bison, buffalo)

    • Lean cuts of pork and boar

    • Lamb

    • Goat

    • Wild game (elk, venison, caribou, moose)

    • Poultry (chicken, turkey, duck, pigeon)

    • Fish (salmon, tuna, etc.)

    • Seafood (shrimp, squid, octopus, lobster, crayfish)

    • Mollusks (clams, mussels, scallops, snails, oysters)

    • Eggs and egg whites

    • Dairy (cottage cheese, Greek yogurt)

    • Rodents (rabbit, squirrel, beaver, guinea pig)

    • Horse

    • Reptiles and amphibians (snake, alligator/crocodile, frog)

    • Insects

    • Whale or seal (non-fatty tissue)

  • Plant-based

    • Beans, lentils, and legumes

    • Tempeh, tofu, or edamame

    • Seitan

  • Supplement

    • Protein powder (whey, casein, egg, cricket, etc.)

    • plant-based blends (pea, rice, hemp, etc.)

 

Fat

Fats are critical for maintaining cell membranes, creating hormones, and absorbing nutrients.


Processed foods and restaurants have more unhealthy fats, so most people would benefit from adding unsaturated fats to their diet.

Add 1-2 thumbs of fat per meal, or 20-30% of your calories with ⅔ unsaturated and ⅓ saturated. Read about fats.


Fat List

  • Unsaturated Fats

    • Avocado & Avocado oil

    • Olives & Olive oil

    • Any nuts or seeds

    • Salmon

    • Egg yolks

    • Any natural nut butters (peanut, almond, cashew, etc.)

  • Saturated Fats

    • Pasture-raised Grass-fed Beef

    • Pasture-raised Grass-fed Butter

    • Cheese (in moderation)

    • Coconut & Coconut oil

    • Dark Chocolate (in moderation)

    • Full fat Greek yogurt or kefir

 

Fiber

Fiber helps with digestion by cleansing your intestines.

Add 1-2 cups of fiber per meal, or 30-50 grams of fiber per day. Read about Fiber.

Fiber List

  • All Fruits (avocado, berries, apples, etc.)

  • All Vegetables (broccoli, carrots, brussels sprouts, spinach, etc.)

  • Whole-grain products (oats, quinoa, brown rice, whole wheat bread, etc.)

  • Beans, peas and other legumes

  • Nuts and seeds

 

Carbohydrate

Carbohydrates are easy to digest and improve athletic performance and muscle recovery.


There are two types of carbohydrates: complex and simple.


Complex carbohydrates are slow to digest and provide us with long term healthy energy. Most of the carbs we eat should be complex carbs.


Simple carbohydrates are great sources of fast energy around our workouts, but should be consumed in moderation.

Add 1-2 cups of carbs per meal, or in ratio to your activity level. If you move a lot, you need a lot. If you don’t move much, you don’t need much. Read about carbohydrates.


Carbohydrate List

  • Complex carbohydrates

    • Whole Grains (oats, rice, quinoa, farro, etc.)

    • Sweet potatoes

    • Whole grain bread

    • Beans & Legumes (Lentils, Chickpeas, Kidney beans, Black beans)

  • Simple carbohydrates

    • White bread

    • Fruit

    • Fruit juice

    • Honey

    • Coconut Water

 

Supplements

Eating a diverse diet is the best way to get the nutrients you need.


The best supplements are real nutrient-dense whole foods like eggs, oysters, liver, and salmon.


Most supplements don’t get absorbed as well as real food (See Bioavailability).


The most common supplements I recommend are protein powder and a zinc and magnesium supplement. Read about vitamins and minerals.

 

How to Apply This

Here are examples of groceries and recipes. It may be helpful if you have a food scale to measure your food.


Here is a great resource to help you build your day of meals: Precision Nutrition Calculator


Easy Meal Options

Breakfast

  • Oatmeal & Egg

  • Oatmeal & Protein Powder

  • Egg & Toast

  • Greek yogurt with blueberries and almonds

  • Cottage cheese & Blueberries

  • Protein shake

Lunch & Dinner

  • Chicken, Sweet Potato & Broccoli

  • Chicken, Rice, Beans, & Asparagus

  • Chicken, Potato, Green Beans

  • Ground Beef, Rice, & Broccoli

  • Salmon, Rice, & Broccoli

  • White Fish, Rice, Beans, & Spinach

  • Shrimp, Rice, & Green Beans

  • Tuna Fish & Toast

Snacks

  • Protein Shake

  • Apple slices with almond butter (1 medium apple, 2 tbsp almond butter)

  • Carrot sticks with hummus (3 medium carrots, 2 tbsp hummus)

  • Banana with almond butter (1 medium banana, 2 tbsp almond butter)

  • Almonds (1/4 cup)

  • Blueberries (1 cup)

  • Low-fat popcorn

 

3-Day Meal Plan

(150g Protein, 2000 Calories)

Grocery list

Protein:

  • Protein Powder x 1

  • Eggs x 12

  • Egg White Carton (32oz) x1

  • Chicken breast x 12 oz

  • Grass Fed Ground Beef 90% lean x 1lb

  • Shrimp x 12 oz

Grains and starches:

  • Brown rice (1 bag)

  • Whole grain bread (1 loaf)

Fruits and vegetables:

  • Broccoli (1 medium head)

  • Green Beans (1 bag)

  • Blueberries (1 carton)

  • Spinach (1 box)

Healthy fats:

  • Olive Oil (1 bottle)

  • Peanut butter (1 jar)

Meal Plan

Day 1

  • Protein oats

  • Chicken & Brown Rice & Broccoli

  • Shrimp & Brown Rice & Green Beans

Day 2

  • Eggs & Toast

  • Chicken & Brown rice & Broccoli

  • Beef & Brown rice & Spinach

Day 3

  • Greek Yogurt & Blueberries

  • Beef & Brown rice & Spinach

  • Shrimp & Brown rice & Green Beans

Recipes

Protein Oatmeal

Ingredients: 1.75 scoop Whey Protein Powder, 1.75 tbsp Peanut Butter, 1.25 cup Oatmeal

Macronutrients: 764 calories, 64g protein, 23g fat, 78g carbs

  1. Mix protein powder into water, pour over oats.

  2. Microwave for 90 seconds

  3. Mix, add milk/water, microwave 90 seconds more.

  4. Add Peanut butter and enjoy! (You can also add blueberries or bananas)

 

Eggs, Egg Whites, & Toast

Ingredients: 3 eggs, 200g egg whites, and 3 slices whole grain toast

Macronutrients: 647 calories, 56g protein, 20g fat, 59g carbs

  1. Mix eggs & egg whites, salt & seasoning

  2. Add olive oil to pan, then add egg mix

  3. Stir eggs until done.

  4. Cut bread, toast bread

 

Greek Yogurt, Peanut butter, Blueberries

Ingredients: 400g Nonfat Greek yogurt, 1.75 tbsp peanut butter, 2 cup blueberries

Macronutrients: 575 calories, 50g protein, 17g fat, 63g carbs

  1. Measure yogurt, peanut butter, and fruit. Mix. Eat.

 

Chicken, Brown Rice, & Broccoli

Ingredients: 5.25 oz Chicken Breast, 1 tbsp Olive Oil, 325 g Brown Rice, & Broccoli

Macronutrients: 707 calories, 53g protein, 22g fat, 76g carbs

  1. Add seasoning to chicken**

  2. Cook chicken in a pan with ½ inch water for 25-35 minutes

  3. Get a rice cooker and cook brown rice

  4. Steam broccoli in microwave or in a pan

 

Shrimp, Brown Rice, Green Beans

Ingredients: 6.25 oz Shrimp, 1.25 tbsp Olive Oil, 325 g Brown Rice & Green Beans

Macronutrients: 621 calories, 49g protein, 19g fat, 63g carbs

  1. Add seasoning to shrimp**

  2. Cook shrimp in olive oil until they turn white

  3. Get a rice cooker and cook brown rice

  4. Steam green beans in microwave or in a pan

 

Beef, Brown Rice, & Spinach

Ingredients: 6.75 oz Ground Beef 90% lean, 325 g Brown Rice

Macronutrients: 774 calories, 59g protein, 24g fat, 76g carbs

  1. Cook ground beef in a pan with plenty of salt

  2. Get a rice cooker and cook brown rice

  3. Eat spinach however you like

**Recommended Seasoning: Olive oil, Salt, Pepper, Garlic, Onion, Thyme, Turmeric

 

Track Progress & Stay Consistent

A sustainable weight loss goal is 1% of your body weight per week, and for muscle-gain 1% of your body weight per month. If you’re a newbie it might be more, but too much is likely unsustainable.


The best measure of progress is habit consistency.


For example, track your habit of eating a healthy breakfast. Continue adding healthy habits until your goal is reached.


If you’re struggling with consistency, don’t get upset, see it as a challenge to overcome or a game to be played. Look for ways to simplify the habit so that it’s easier. Working with a coach can be helpful, and here are three books that can help:


Schedule a fitness consultation if you'd like to work with me for nutrition coaching.


Hope this helps! - Tom



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