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The Best Meal Plan To Lose Fat Faster (EAT LIKE THIS!)

if you've watched any of my past

nutrition videos or even attempted to

doubt of your own then you're probably

aware of the notion that at the end of

the day for weight loss it's all about

calories in versus calories out as long

as you're eating at a calorie deficit

and ideally having enough protein as

well then you're going to successfully

lose weight and strip off at regardless

of what and when you eat now while

scientifically speaking this is true and

it is the basic law of thermodynamics

what this simplistic model fails to

account for is how the various foods you

put into your body actually then go

about affecting these two variables

because research has shown that while

yes at the end of the day calories are

what matter most if you want to truly

lose fat as efficiently and as quickly

as possible then you need to go beyond

just calories and instead pay close

attention to the types of foods that

make up the calories you're ingesting

every day and also how you go about

adjusting them because that's what makes

a little difference and this video I'll

go through three swaps that you'll want

to make in your diet that accounts for

those variables and can enable you to

lose fat faster and then I'll provide

you with the sample meal plan that puts

all this together for you the first walk

you want to make with your diet is to

stake them mostly with foods that have

been minimally processed so for example

foods like oats and multigrain bread as

opposed to their refined counterparts

such as cereal and white bread that have

been stripped of most of their important

nutrients and fiber now only are these

less processed foods beneficial one dive

in in the sense that they generally

provide more nutrients and keep us

fuller for longer but they also have

another unique benefit that has to do

with something called the thermic effect

of food which is the amount of calories

that a body burns to metabolize and

actually use the foods that we ingest

and one of the unique fat loss benefits

about on processed foods is that in most

cases our body burns significantly more

calories when digesting unprocessed

foods than it does when compared to

their process counterparts for instance

one study compared the caloric burn

required to digest and metabolize two

minimally processed sandwiches

consisting of whole-grain bread and real

cheddar cheese versus two highly

processed sandwiches and instead

consisted of white bread and processed

cheese although both meals consists of

virtually the same amount of total

calories and protein the more processed

sound which had a 50% lower thermic

effect and as a result the body burns

significantly less calories digesting it

than it did with the whole-grain

sandwiches similarly a six-week

randomized controlled trial has subject

stick to a diet consisting of either

less processed whole-grain foods such as

oats brown rice and whole grain bread

versus a calorie and macronutrient

equated diet consisting a more processed

for frying grants instead such a cereal

white rice and white bread what they

found is that the group that's stuck

with whole-grain foods burn on average

roughly 100 more calories per day just

from digesting and metabolizing their

food then the processed food group did

and to put this into perspective given

that the average person burns roughly

100 calories to jog a mile you'd

essentially be doing the equivalent of

jogging an extra mile a day just by

choosing to incorporate whole-grain less

processed foods as opposed to more

processed foods for most of your meals

and if you crunch the numbers over three

months this simple change would

theoretically enable you to burn two

point five pounds more fat just by

making that switch so yes while calories

are what matter most and while you

definitely will still burn fat despite

eating processed foods as long as you're

still in a calorie deficit you can

further influence the calories outside

of the equation and potentially speed up

the fat loss process by simply swapping

these foods for whole-grain less

processed foods instead and let them do

the work for you next let's dive into

how you then go about distributing your

meals throughout the day because while

yes again your total daily calorie

intake is what matters most for fat loss

it turns out that the manner in which

you distribute these calories throughout

the day seems to be more important than

we previously been led to believe

illustrating this is a recent 2020 paper

and another similarly designed 2015

paper that compared the effects of using

a more front-heavy distribution approach

by allocating more calories to breakfast

versus a back-heavy approach by

allocating more

to dinner instead what the researchers

found is that subjects using the

front-heavy approach not only experience

significantly less hunger and

significantly less cravings for sweets

throughout the day but they also

experience greater overall energy levels

meaning that they were able to adhere to

the diet more easily and they likely

burn more calories throughout the day

from fidgeting walking and just moving

more in general because of their

increased energy levels and in fact this

protocol was also repeated in a long

eternal weight loss study which found

that subjects using a front-heavy

approach to lost more weight decrease

their waist circumference to a greater

degree and reported greater hunger

control over a period of 12 weeks when

compared to a group that used a back

heavy approach by simply swapping the

breakfast and dinner calories indicating

that there does seem to be some indirect

fat loss benefits to allocating more

calories to your meals early on in the

day and this is something that I

personally noticed as well I used to be

someone who would save a lot of my

calories for my evening meals because I

knew that that's when my cravings would

really hit but when I instead

experimented was shifting more and more

calories too early on in the day and I'm

out of breakfast I found that not only

did my energy levels throughout the day

and my gym performance considerably

improve but it also just wasn't craving

things as much at night because I just

wasn't as hungry now obviously this does

vary for the individual and may depend

on when your workout takes place but

regardless I would highly suggest even

if your intermittent fasting for example

to at least experiment with just

shifting more and more of your calories

to your first meals of the day as this

does seem to have some unique benefits

in terms of enabling you to control your

cravings to burn more calories and

potentially create greater fallas

results in the long run as a result as a

last swap is something I've covered in

my past videos and it's to not only

choose mostly unprocessed foods to

include in your diet but you want to

also choose the ones that are highly

satiating and proven to do the best job

at suppressing your appetite as this

will enable you to better adhere to your

diet and minimize any excess snacking

you may be doing throughout the day

that's sabotaging your calorie deficit

and based on the findings from the

satiety index which examined the

facts of 38 different common foods I'm

hungry levels we can clearly see that on

a calorie for calorie comparison some

options are just better than others when

it comes to controlling your appetite

for example even with calories equated

for simply swapping whole-grain bread

for oats instead will provide a 25%

greater effect on suppressing your

hunger and similarly swapping brown rice

for whole-grain pasta or boiled potatoes

instead will provide a 30 percent or 60

percent boost and satiation respectively

so what I'd suggest is look over the

index and experimentally swapping some

of these more satiating foods into your

diet and just see how your body and

appetite responds and to put everything

together for you let's go through a

sample meal plan that not only

incorporates these various tips for you

but also tastes great I'll use roughly

2,100 calories for this meal plan but

keep in mind that you want to adjust the

portion sizes based on what's needed for

you to be at a calorie deficit this is

gonna vary for everyone

so to start we'll be allocating most of

the calories towards breakfast with

protein pancakes made completely of

highly satiated minimally processed

foods for these first blend the oats to

make an oat flour and then you want to

add the rest of the ingredients into

blend then simply cook them over a pan

and top them with peanut butter

sugar-free syrup sauteed apples or

whatever you prefer

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for lunch we'll be tapering down the

calories slightly but still sticking

with satiating unprocessed foods with

baked salmon boiled potatoes and a side

of sauteed asparagus then to keep it

going until dinner you can have an

orange I can even plant in a protein

shake as well as depending on when your

work it is and then for dinner will

continue tapering down the calories

slightly with baked chicken breasts and

a side of veggies roasted in olive oil

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then after dinner to help satisfy

whatever sweet cravings may have popped

up we'll make a simple high-protein

Greek yogurt parfait consisting of zero

percent fat plain Greek yogurt mixed in

with cinnamon and stevia for sweetness

and then topped with frozen mixed

berries and a tablespoon of chia seeds

super easy to make it extremely

satisfying

so hopefully that meal plan gives you a

little more insight into how you can

start planning your meals based on what

I went through while still keeping

everything tasty and satisfying and just

keep in mind that although some of the

swaps I mentioned here can definitely

help speed up the fat loss process just

know that at the end of the day adhering

to a calorie deficit is what's most

important so experiment with your diet

and stick to what you find works best

for you and your lifestyle and for an

all-in-one step by step program that not

only optimizes your weekly workouts for

you but also shows you how to structure

and set up your diet with the right

foods and in the right amounts that you

can burn fat as efficiently and as

easily as possible with science and

simply head on over to built with

science comm and take the analysis quiz

to discover which program is best for

you and where your body is currently at

anyways guys that is it for today thank

you so much for watching hope you're all

doing well please don't forget to show

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and see you next time

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