Throughout the years, I have tried several diets to lose weight and decrease my body fat percentage. Whether it was an all-vegan diet, intermittent fasting, or a fully carnivore diet, these diets all aim to achieve the same thing: promote healthier eating habits that reduce daily caloric intake, particularly from calorically dense “unhealthy foods,” leading to a calorie deficit and, in turn, weight loss.
From my experience, I believe a strict diet that excessively eliminates certain food options or time frames of eating only makes weight loss much harder than it has to be. For example, when intermittent fasting, I would have to decline brunch invites from friends, straining social relationships. If I were on a fully keto diet and my family wanted to get ice cream after dinner, I would sit there awkwardly, missing out on the bonding over a sweet treat.
The point I am trying to convey is that for my weight-loss journey to be consistent, effective, and, most importantly, long-lasting, I had to find ways to incorporate the principles of various diets while enjoying life and not treating my body like a science experiment.
After months of refining and replanning to maximize my productivity, sleep, and overall satiety, here is what a typical day looks like for me regarding food consumption while focusing on fat loss.
Side note: I am not mentioning exact caloric consumption in my diet. Since I want to show a template structure, I will emphasize the percentage of calorie consumption relative to my total daily intake. That way, you can use the same percentage to calculate your needs based on your Total Daily Energy Expenditure.
9:00 am: 1 liter of water
10:00 am: Black coffee (0% of daily calories)
Black coffee helps ensure I am still technically in a fasted state. Additionally, the caffeine helps me enter a deep state of productivity, whether I am studying for an upcoming exam or working in urgent care as a medical scribe. It also serves as a great appetite suppressant, delaying my hunger for another couple of hours.
1:30 pm: Lunch - Turkey and Egg Wrap (25% of daily calories)
With my first meal, I try to load up on fiber, protein, and fats. Incorporating eggs instead of cheese helps me stay full for the next few hours, and the vitamins and nutrients from eggs help me stay productive. I usually boil my eggs for my wrap, but if you fry them, be mindful of the oil/butter used.
Here is a picture of my first meal of the day. I usually add some seasonings to this, such as paprika or everything bagel seasoning. As long as its calorie-free or low calorie, feel free to add whatever seasonings you prefer!
For the fiber source, I often use Carb Balance tortillas, which do a tremendous job of keeping me satiated. I keep refined and fast-acting carbohydrates to a minimum this early in the day, as I often consume them before workouts or at night when craving a sweet treat. For the protein source, I opt for something lean, like sliced seasoned turkey breast. The sodium and protein, when coupled with water, help with satiety and building muscle.
Early on in my weight-loss journey, I tried to eat as little as possible, often skipping this meal. As I became more knowledgeable about decreasing body fat, I realized the importance of eating enough protein and fats, coupled with resistance training. With resistance training and healthy protein sources, I build/maintain muscle, focusing weight loss on adipose stores rather than muscle. The term "weight loss" can be misleading—it’s body fat we want to cut down, not muscle.
4:30 pm: Pre-Workout Carbohydrates, Black Coffee (10% of daily calories)
I prefer eating on a relatively light stomach but still include some fast-acting carbohydrates to improve energy during workouts and replenish muscle glycogen stores.
I consider this meal to be the “fun” one, as I choose whatever 200-300 calories of carbohydrates I want. Whether it’s a couple of pieces of fruit, a Rice Krispies treat, or a brownie I’ve been craving, I allow flexibility as long as it doesn’t exceed my allotted calories.
Allowing this flexibility helps me enjoy my food cravings while staying on track with my fat loss goals. I understand I may be foregoing some micronutrients by consuming these refined sugars, but psychologically, the benefits outweigh the detriments. Remember, in weight loss, I advocate for consistent imperfection rather than erratic perfection. Choose a diet and exercise plan that you can maintain long-term, even if it’s not perfect!
6:30 pm: Dinner - Chicken Breast, 1 Avocado, and Vegetables (40% of daily calories)
Dinner is my biggest meal, as I want to eliminate any hunger for the rest of the day. It’s also a mental reward for being restrictive for most of the day, as I can enjoy the portion size given the focus on vegetables and protein. Besides the avocado and oil spray I use to cook, I don’t track the calories from this meal too extensively. The meal falls within roughly 1000 calories, and my body usually self-regulates satiety given the high amount of protein, fiber, and volume of food. I use a bit of olive oil spray and air fry the ingredients for the quickest cooking time.
Here is a picture of what a typical dinner looks like. This meal was Asian-inspired, as I used Asian vegetables like snow peas and a low-sugar garlic chili sauce. I often switch up the seasonings, vegetables, and cooking techniques to keep things interesting and enjoyable. For example, I sometimes create a Greek-inspired bowl using Greek seasonings and vegetables. As long as you keep your carbohydrates and excess oils to a minimum with this meal, feel free to alter it in any way!
I eat roughly 2 chicken breasts and 2 cups of vegetables, which comes out to around 75 grams of protein. Remember to adjust your intake based on your needs!
By the end of dinner, I am completely full and use the energy and satiety to be productive with homework or other tasks.
Furthermore, feel free to switch up the protein sources and adjust your calories accordingly. For example, roughly once a week, instead of chicken breast, I'd opt for salmon fillets. Since salmon is high in unsaturated fats, I would remove any supplementary fat sources, such as the one avocado I usually eat with this meal.
You might be asking why I don’t consume any real carbohydrates for dinner. Keep reading, and you’ll understand why!
9:00 pm: Protein Shake or Greek Yogurt (15% of daily calories)
This meal is not necessarily to curb hunger or cravings but to hit my daily protein goal of roughly 1g per every 1lb of body weight. I prefer my Greek yogurt plain and eat a couple of the “Dannon Light + Fit Nonfat Greek Yogurts” (update: see my 1 to 1 Calorie Swaps part 2 for more info).
By the end of this meal, I’ve hit my daily protein goals and don’t need to consume anything else for the day technically.
10:00 pm: Dessert (10-15% of daily calories)
Remember I skipped my carbohydrate source for dinner? This is why—for dessert! With the 200-300 calories saved from not consuming carbohydrates at dinner, I use it for a sweet treat as a mental reward for staying consistent and to curb any cravings. If I don’t feel like eating anything sweet, I skip this meal. Either way, I remain in a substantial calorie deficit and take a step towards losing weight.
I allow liberty in my carbohydrate source. Often, I opt for a serving of ice cream or cookies, but plenty of times, I have dates or kiwis. After this meal, I usually relax for the night and then go to bed around 10:45 or 11:00 pm.
So there you have it, my daily structured eating plan to stay in a calorie deficit while incorporating some foods I enjoy in moderation. My diet incorporates elements of popular trends. For example, I technically do intermittent fasting by eating my first meal at 1:30 pm, but it’s not an 18 or 20-hour fast like typical intermittent fasting. If I skip dessert, my diet follows keto principles, where I cut carbohydrates extensively to decrease overall daily caloric consumption.
Furthermore, not every day has to look exactly like this. If you are on vacation, have a social gathering with friends, or are in the midst of final exams, it’s okay to sometimes prioritize life experiences over your diet. Remember, health is a continuum and dynamic, meaning our psychological and physiological needs constantly fluctuate. It’s important to work the diet into your life, not the other way around. Be mindful of what you eat and take the process one day at a time.
From trial and error and constant refining, I have found this diet structure to be the most flexible, sustainable, and best long term for losing weight. Feel free to adjust it to your preference, and let me know your thoughts!
Comments