Weight Loss Meals for strength weight training and fitness exercise programs.

Here on our site, we have different types of weight loss meals from which to choose. Here on this page are meal plans only for those who are following a serious weight/strength training and fitness exercise program.

For those not following such a program, your best choice of meals are set out on the "Fat Burning Food Diet" page, the "Best Low Carb Diets" page, and the "Paleo Diet" page.

You will find all those excellent pages and diets listed on our sitemap/index and on the navigation buttons. Those pages are will serve you well. They will enable you to lose weight and achieve natural lasting weight loss.

The meals on this page are suitable for those who want to follow strength/weight training and fitness exercise programs such as the ones set out here on our website.

If you are not engaging in serious exercise, the meals on this page are not suitable, because if you eat like an athlete without training like an athlete, you'll get fatter instead of trimmer.

If you wish to look at our free strength and fitness exercise program, please see the following pages of our website:

  • multi exercise plans,
  • intense exercise,
  • strength/weight train programs.

You will find the direct links to those pages listed on our sitemap index.

The focus of this page

Please focus on increasing your metabolic rate. Proper strength training increases lean muscle mass, and that will increase your metabolic rate.

So will eating well!

There is no such thing as an ideal set of weight loss meals that will work effectively for promoting permanent weight loss in everyone. As always, the critical procedure is: Understand. Use. Modify. (Make "UUM" your new mantra!) Examine your results to modify what you are doing to lose weight.

It starts with understanding: How should you structure your weight loss meal plans so that you lose body fat?

There are two critical ideas here: the frequency of your weight loss meals and the macronutrient combination of those meals.

The frequency of weight loss meals

Eating small frequent meals that have good food selections is the best nutritional strategy for increasing your metabolic rate.

Enjoy a relatively low-calorie meal about every three to five waking hours.

Suppose you are now on a 3X (three feedings daily) nutritional program, and each meal averages 800 calories. Switching to a 6X program in which each meal averages 400 calories would give you the same number of calories daily as you have been ingesting while ramping up your metabolism!

Without using anabolic steroids, adopting a 5X or 6X nutritional program [hereafter just '6X plan'] for weight loss meals is the only effective way to increase and sustain greater lean muscle mass: this is why every serious bodybuilder or fitness athlete uses a 4X, 5X, or 6X plan for weight loss meals.

(The only exception we are aware of is Bill Pearl; however, he is genetically blessed, in his 70's, no longer competes, and formerly used anabolic steroids to increase his muscle mass.)

If you have difficulty sleeping, please avoid eating for several hours before bedtime.

There is a physiological explanation for why eating weight loss meals more frequently works. After a meal, protein (amino acids) remains in the bloodstream for about three hours. About three hours after a meal, we begin to "burn" muscle protein (instead of bloodstream protein), and our bodies go into negative nitrogen balance.

If one is trying to increase lean muscle mass, it's not good to be "burning" muscle protein, which is why it's essential to replenish one's supply of protein every few waking hours. Eating massive amounts of protein in one or two or three meals daily won't cure the problem; protein consumption must be spread out.

Do you think our Paleolithic ancestors had three set meal times? It's not as if they had clocks to synchronize their feedings! The common 3X plan is only as old as the Industrial Revolution; it is not the way we evolved to eat.

Some athletes eat more often (for example, every two-and-one-half hours), and some eat a less frequently (for example, about every four hours). (Diabetics should not eat more frequently than every five hours.) Our bodies thrive on regular nutrition as well as regular exercise. Experiment and find out what frequency is optimific for you.

If one sleeps 8 hours daily and adopts a 6X plan for weight loss meals, in theory, one should eat every 2.7 hours. Find a 5X or 6X plan of weight loss meals that fit your schedule. The range will be from 90 minutes to 4 hours.

Never skip a meal. Minimally, always get a sufficient amount of protein (at least 20 grams) at each scheduled feeding. Skipping a meal retards metabolic rate, depletes muscle mass, and triggers the body's starvation responses.

Digesting food requires energy. Adopting a 6X plan for weight loss meals increases metabolic rate because of the thermic effect of foods. The thermic effect of foods varies. If, as it should, your food selections for meals include sufficient proteins, this will increase the thermic effect.

The foods with the lowest thermic effect are fats and simple carbohydrates, which elicit a thermic effect of only 3% of a meal's total calories. Complex carbohydrates elicit a 20% thermic effect. Proteins can elicit up to a 30% thermic effect! Ingesting sufficient protein is critical for achieving lasting weight loss.

Adopting a 6X plan for weight loss meals with good food choices keeps your energy supply high and steady throughout the day. It minimizes swings in blood sugar and insulin levels. It will help you consistently feel good.

By keeping your body's output of insulin at a moderate and steady level, it maximizes the growth of muscle tissue and glycogen storage. Simultaneously, it prevents the breakdown of muscle tissue by keeping your body in positive nitrogen balance.

Adopting a 6X plan like this for weight loss meals minimizes cravings and prevents food binges.

By keeping each meal small, a 6X plan for weight loss meals minimizes over-eating and fat storage. If you are going to eat again in 180 minutes, there's no reason to eat too much.

Furthermore, since you'll never go more than 180 waking minutes without food, it minimizes hunger, and this is important because, if you eat when you are hungry, you'll tend to overeat.

Adopting a 6X plan for weight loss meals also promotes more efficient utilization of all nutrients.

For these reasons, if you fail to adopt eating weight loss meals more frequently, it's likely that you'll fail to achieve lasting weight loss.

Weight loss meals combination

The goal is improved body composition, in other words, a better muscle-to-fat ratio. 'Combination' here denotes the macronutrient ratios of a meal. What is the best combination of carbohydrates, proteins, and fats for improving body composition?

If a meal had 60% of its calories come from carbohydrates, 30% from proteins, and 10% from fats, this combination would be written as '60/30/10.' What is the best combination for you? What is the optimific balance of macronutrients for you? What's the best macronutrient ratio for you?

No single ratio works best for everyone. There is no best combination, no one ratio that suits all.

What's the best ratio for you? It depends.

What is your body type (mesomorph, ectomorph, or endomorph)? What is your age? Which sex are you? What is your percentage of body fat? Are you a beginning, intermediate, or master strength trainer? What program do you use? Do you train intensely? How much fitness exercise do you do? Are you getting sufficient sleep? Are you stressed? And so on.

Here's how to proceed.

(1) Measure your percentage of body fat. (As we explain elsewhere here on our website can be done quickly in the privacy of your home with inexpensive plastic calipers.)

(2) Adopt a baseline 4X, 5X, or 6X plan.

(3) Use measurements to monitor the results of using that plan and modify it as necessary.

Establishing the combination of macronutrients that works best for you is fundamental. It will give you 80% of the results you want. Get the fundamentals mastered before worrying about the other 20%. Don't worry: We help you with those elements also.
For help, see our "Overcoming Obstacles" page, listed on our sitemap index.

A good baseline 6X plan is 10/40/50 for 2400 calories (except for your cheat day, if any).

It'll work for males or females. Think of 10/40/50 as being the best ratio, on average, for each of the six feedings as well as for the whole day. If you have learned from experience of a better combination for you, of course use that instead.

Avoid extreme plans; the one you want is one that will work well for life. This plan is just to get started; you'll be modifying it as you measure the consequences of adopting it.

For most people, grams of carbs consumed daily are more important than calories.

We recommend, except on a cheat day (if any), that you consume no more than 25 grams of carbs daily. Get slightly more than one-third of your daily calories from natural sources of proteins and the rest from natural sources of fats.

(Don't worry: unless you consume too many carbs, dietary fat won't make you fat. It's the natural way to eat.)

If you think in terms of calories: A gram of carbohydrates is 4 calories. A gram of proteins is 4 calories. A gram of fats is 9 calories.

Want an alternative baseline plan? In their book Nutrient Timing, Ivy and Portman recommend 41 to 48% carbs, 19 to 26% proteins, and 33% fats.

The book is helpful because it provides a practical way to take advantage of an often-neglected nutritional fact, namely, "that the metabolic action of a particular nutrient is highly dependent on when it is consumed."

Getting 40% or more of their calories from carbs is fine for serious athletes. However, even if you follow the exercise program recommended at this website (namely, 2 strength training workouts weekly and 2 or 3 intense fitness workouts weekly), that may be far too many carbs for weight loss.

What should you do?

You may increase the amount of exercise you are getting. However, if you are faithfully doing the strength/weight and fitness training specified here on our website, you may not want to do that. You can add one 30 to 60-minute mild fitness session (such as brisk walking) weekly, but doing more than that may stimulate over-training.

Cutting calories to starvation levels (below 2000 daily) are not the way to go.

Instead, cut your carbs and make up that loss of calories with additional proteins and fats from natural sources. If you eat sufficient proteins and fats from natural sources every few hours, you will automatically minimize or eliminate both hunger and food cravings.

Before you begin, measure your body fat and measure it weekly from now on. Assuming that you are doing the strength and fitness training, adjust your 6X plan accordingly.

If your percentage of body fat is not decreasing by ¼% to 1/2% weekly, make an adjustment. A 15/40/45 plan can work well for natural lasting weight loss.

What combination did our hunter-gatherer ancestors consume? Nobody knows. Furthermore, especially with respect to fats, it varied in different locations. Under reasonable assumptions, it was probably about 19 to 35 percent of calories from proteins, 28 to 58 percent from fats, and 22 to 40 percent from unprocessed carbohydrates.

These ratios are averages. It is not only important to stick to them exactly each day, but it's also usually better for fat loss to average them.

While keeping the total calories about the same, for example, you might use different ratios on different days that just average out on non-cheat days.

Some bodybuilders have found that staggering macronutrient percentages are very effective for fat loss. It's a bother to do this, but it might be very effective for you. Why not try it for a month?

Similarly, why not try staggering carb intake? Minimize carb intake after midday.

Similarly, try alternating low, medium, and high carb days. For example, keep carb intake low four days of the week, medium for two days, and high on your cheat day. Of course, the reference here is to your macronutrient percentages, so 'high' here just means 'high for you.'

For most people, having one or two meals on a weekly cheat day can be very helpful. It's not just a psychological break.

After about a week of low carb dieting, the level of the hormone leptin in your blood decreases to about half of normal. This signals your body that you are starving and, in response, your metabolic rate and fat burning rate drop.

To avoid the starvation response, all that is necessary is one cheat day weekly. That will replenish your leptin level and permit continued fat burning. However, even on your cheat day, stop eating when your hunger disappears. Do not continue to eat until you feel full or stuffed.

So, try a cheat day and see if it works for you. (Since leptin and insulin levels rise and fall together, a cheat day is counter-productive for diabetics. This is a reason why you should always check with your physician before making significant changes to your eating or exercise plan.) The key is to monitor your results weekly and tweak your program until you are getting the results you want.

To understand the whole program, if you have not yet read the diet pages listed at the top of this page, plus our Exercise section, and the Psychology section [listed on the navigation buttons], please do so.

The big picture will then become clear.

The other sections of the website may help you to make effective adjustments. Once you understand how to do that, all that is required is doing it.

Our psychology pages may help immensely with respect to implementing it.

Another of our pages to help you further

Use the link at below to visit our Fat Burning Food Diet page to increase your knowledge further.

Fat Burning Food Diet

This graphic sows an example of a fat burning food. It is grilled chicken breasts, on a black oval plate, with a green and red background of napkins

The above graphic is one example of Fat Burning Foods.

Highly recommended books for this page

The books are available at some good bookstores, especially Amazon.com and Amazon.co.uk usually in Kindle and paperback form, sometimes as hardbacks. If you found the weight loss meals information informative, these books are excellent further reading suggestions.



  • Bradford, HOW TO EAT LESS -- EASILY!

  • Bennett & Sinatra, SUGAR SHOCK!

  • Braly & Hoggan, DANGEROUS GRAINS

On most pages of our website, we aim to recommend the very best books available according to the topic of each page.

We endeavor to make the best suggestions based on experience and our many years of work and research in the fields of health and fitness. We suggest only books that we have read and can wholly commend.

A link to the useful video above for those who might want to save it.

The page is now complete. We do hope that you found the page information useful and that it will help on your journey to health, strength, or weight loss.

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