High Protein, High Fat But Low Carb Fat Loss Diet
Breakfast
A high protein breakfast is a must if you wish to maintain muscle mass during any fat loss diet. As such, it’s a good idea to have 50 grams of whey protein powder and a banana and an apple for breakfast. I would also recommend adding some glutamine to help prevent muscle protein breakdown for energy, and thus help preserve your muscle mass. From this you will get 40 grams of protein and roughly 200 calories from the protein powder, and about 150 calories from the fruit.
Total calories for breakfast = 350
Lunch
To maintain muscle mass it’s imperitive that you get a high protein lunch in as well as a high protein breakfast. It’s also good to get some carbs in, but preferably complex carbs. As such, have a wholemeal wrap, with chicken and salad for filling. Maybe spread some mayonnaise on the wrap and some chilli powder for flavour. You should aim for a 150 - 200 gram serving of chicken, giving you about 40 grams of protein and 170 calories, with 180 calories coming from the wrap. In the mayo and salad there is about an additional 50 calories and negligible protein.
Total calories for lunch = 400
Dinner
The aim of the evening meal is to avoid any carbohydrates, so have a chicken ceasar salad, with lots of peppers, cucumber, onion, feta cheese and maybe some olives. Smother this in ceasar salad dressing to give it some flavour (salad without dressing is just plain dull!). You’ll get about 170 calories in the chicken and maybe another 130 calories in the salad and the dressing.
Total calories for dinner = 300
Bedtime shake
To make sure you don’t catabolise any muscle mass in your sleep, take a bedtime protein shake, using an instant milk protein powder or a casein protein powder (both are slow releasing) and also some glutamine to help prevent the breakdown of muscle proteins. I would recommend having another 50 gram serving which should give you 40 grams of protein (assuming your powder is approx 80% protein).
Total calories in bedtime shake = 200
Total daily grams of protein = 160
Total daily calories = 1,250
2 Responses to “High Protein, High Fat But Low Carb Fat Loss Diet”
May 13th, 2009 saat: 8:53 am
Interesting but that looks very ‘low fat’ to me? You say high fat in your title.
From what I’ve been reading it says not to lower your calories too drastically and 1250 is very low. You’d definitely lose weight but at this level you’d also put it back on again when you go back to 2500 a day + as your body will get used to 1250 a day. It’s all about different takes on the advice of course but I’d say 2000 and plenty of exercise for someone who maintains on 2500.
Let’s not forget that you’re burning at least 300-500 calories doing your runs as well so you’re effectively on only 750 - 950 cals a day!
Opinions?
May 13th, 2009 saat: 12:28 pm
It’s fairly high fat when you consider the fat in the feta cheese, ceasar dressing, mayonnaise etc. Compared to a normal diet that would include bowls of cereal for breakfast, normal sandwiches for lunch and maybe pasta/rice/chips in the evening meal.
Incidentally, this isn’t what I’m eating at the moment, it’s just a meal plan that people could use to shift some fat.
Leave a Reply