As we suggest throughout this website, it's important to eat smaller meals more frequently than larger meals less frequently. To learn more about this see our web pages:
If you eat naturally, it is not necessary to count calories. Furthermore, a calorie is not always a calorie in the sense that the timing of consuming certain nutrients is important.
Still, some people prefer to know about how many calories they are consuming. The following list is organized in terms of total calories to make it more useful to calorie counters. If you are not a calorie counter, there's no problem--don't worry about it.
If you are a calorie counter, we encourage you to stop doing that and simply focus on either the (more strict) low carb Paleolithic natural weight loss diet diet or the (less strict) low carb diet.
The page link to the Paleolithic 100% natural weight loss diet was given above. And here are some page links to the other food and diet sections of our website:
We recommend eating every 3 or 4 waking hours. However, if you have trouble sleeping, it's best not to eat for several hours before bedtime.
In general, a meal should consist of an ample supply of protein from a natural source and one or two servings of nonstarchy vegetables. It's that simple.
In the suggestions about weight loss food that follow, we have listed specific brand names; if you use different brands, you should, if necessary, adjust the food count figures. Though they work well for us, the brands that we happen to use are not necessarily better than other brands.
The food count figures given are approximations that rely on either the manufacturer or on standard food counts sources (for example, Corinne Netzer's The Complete Book of Food Counts). The numbers given apply to the whole meal, not individual ingredients. We've rounded them off to the nearest half number, or, in the case of '.5,' up to the next whole number.
Carbs listed are "net."
Trans-fats should always be avoided; they are not listed because the following meals don't have any.
Fiber also isn't usually listed, but please ensure that, if you are male, it's best to ingest at least 45 grams daily and, if you are female, at least 32 grams daily (and more would be better).
Both protein shakes for workouts and weight loss shakes are listed on their own pages. [The former is at the end of the "Strength Training Fat Loss" section, and the latter is in the "Weight Loss Recipes" section.]
We provide these examples of weight loss meals only as samples.
Please use them to develop a list of your own meals that match your needs for fat loss.
Having a personalized list makes preparing weight loss food easy.
Please use this list as a source of ideas for creating a list that works well for you.
As we emphasize on our web page
Releasing a Psychological Trap
we are all different. It would be silly to expect a petite female who doesn't do strength training and who has multiple food intolerances to lose body fat using exactly the same weight loss food that works well for a large male bodybuilder with no food intolerances.
There's no good substitute for working out a sensible program of weight loss meal plans that work well specifically for you.
Using the principles articulated in other sections of this website that concern weight loss food, experiment and be guided by your results.
Meals may be very simple. The best meals are natural meals, in other words, ones an ancestor of yours could have eaten tens of thousands of years ago. Again, an example would be a piece of fish and some (preferably organic) vegetables.
Another example would be a piece of cooked, natural meat, one serving of a nonstarchy vegetable, and a handful of berries. When you think of weight loss food, think of meals like that.
In general, keep it simple.
Assuming that you are using them in conjunction with the other suggestions from this website concerning a Paleolithic or low carb diet, consuming meals similar to those listed here will enable you to achieve lasting weight loss.
Weight Loss Foods Calories
For most people, counting carbs is easier and more important than counting calories. (We recommend not exceeding a total of 25 grams of carbohydrates daily for at least six days of the week.)
However, some people must also count calories as well. For those folks, the sample meal plans on the first two pages listed below are given in order of increasing calories.
