The Perfect Breakfast, Lunch and Dinner for Fat Loss
In order to get new results, try an old method. Hear us out. We evolved on a fasting and feeding cycle. Human beings used spent the majority their lives eating lighter or fasting during the day while tracking, hunting and gathering food. We spent the evening feasting on almost all of our daily food intake. This structure fits with our natural instincts and social patterns. It's certainly not all or nothing in our modern world, but this plan will bring out the physique of your hunter ancestors.
The simple recipes in this plan are crafted for a caloric deficit with plenty of high-quality protein and a moderate amount of carbs that burn fat, spur the growth of new muscle and speed recovery when combined. They also allow you to burn fat in the first part of the day and then direct the bulk of your daily nutrition to muscle growth by increasing in nutritional value as the day progresses.
Try it for six weeks and see.
BREAKFAST – COFFEE
Start your day with 12 ounces of black coffee, which contains just four calories and boosts your metabolic rate, according to an Annals of Nutrition and Metabolism study. You can use any method to make your coffee. We like the French press.
2 tbsp coarse ground coffee
12 oz water
Put coffee in a French press and add water. close lid (don't stir) and leave for 4 minutes. Press plunger down gently using just the weight of your hand until it reaches the bottom. Pour and serve immediately.
The Numbers: 4 calories; 0g protein; 0g carbs; 0g fat; 0g fiber
Total Time: 6 minutes
Need to Eat Something in the Morning?
If you can't handle not eating until late morning or early afternoon, here are some options that won't hurt your results: 1⁄4 cup nuts; a serving of fruit; 8 ounces of lean meat; 4 eggs; or 2 tablespoons natural peanut butter.
LUNCH – SALMON AND AVOCADO
Eight ounces of salmon delivers an incredible 45 grams of muscle-building protein, and the heart-healthy omega-3 fatty acids reduce inflammation to speed recovery.
8 oz wild salmon (or flank steak or chicken breast)
1 tsp olive oil
Salt and pepper to taste
1⁄2 avocado (or 3 eggs; or 1⁄2 cup almonds, cashews, or macadamia nuts)
Rub salmon with oil, sprinkle salt and pepper to taste, and broil for 5 minutes each side. Cut avocado in half and serve.
The Numbers: 483 calories; 47 g protein; 9 g carbs; 29 g fat; 7 g fiber
Total Time: 13 minutes
DINNER – PORK LOIN AND POTATOES
We've mixed white rice and potatoes. If you don't like potatoes, use 3–4 cups of white rice for your carbs. If rice isn't your thing, 24 ounces of potatoes will cover your bases.
4 tbsp canola oil
1 ½ red potato, diced
1 large sweet potato, diced
8 oz pork loin (or bison, chicken, or salmon)
1 cup white rice
½ red pepper, sliced
2 tbsp red onion, sliced
1 cup broccoli florets
½ cup carrots, chopped
Heat 1 tablespoon oil in a nonstick skillet over medium high. Sauté the red and sweet potatoes, stirring frequently until slightly browned, about 12 minutes. Clear the skillet, before adding 2 tablespoons oil and cooking pork loin for 3 minutes each side. Cook the rice according to packaging instructions. Finally, heat 1 tbsp oil in a nonstick skillet over medium-high heat. Sauté red pepper, onion, broccoli and carrots, stirring frequently until tender and slightly browned, about 10 minutes.
The Numbers: 846 calories; 62 g protein; 116 g carbs; 14 g fat; 15 g fiber
Total Time: 22 minutes
Courtesy of Men's Fitness