The Nutrition Plan

Easy Daily Plan
6 Meals per day
Protein in each meal

Detailed Daily Plan
6 Meals per day
Get your calories from 40% Protein 40% Carb 20% Fat
No complex (starchy) carbs past meal four.

Have at least one “cheat” meal per week.

Why protein: According to Calories per Hour.com, “protein requires the greatest expenditure of energy, with estimates ranging as high as 30 percent.” This means you will burn up to 30 percent of the calories in the protein you consumed merely to digest.  Read more: here

Why whole grains

Why fats

Complex vs fibrous carbohydrates

Why six meals per day:  “Researchers at Georgia State University developed a technique to measure hourly energy balance — that is, how many calories you’re burning versus how many calories you’re taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass.”

 

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