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What is the Best Meal Plan for Extreme Weight Loss?


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

meal plan for extreme weight loss
Let’s get one thing straight; trying to lose weight fast is not usually a good idea. With that said, there are times when it is necessary. If you have the time, it is better to develop a meal plan for extreme weight loss and focus on long term sustainability.

The reason is simple. Do it slower, and you’ll stand more chance of keeping the weight off, which must be your long term aim.

Don’t forget that as with any type of weight loss or even a muscle-building program, you’ll do much better if you have the support of a friend or partner.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Why You Need A Meal Plan for Extreme Weight Loss

extreme weight loss planThe basis of losing weight is to consume fewer calories than your body needs on a daily basis. In effect, you could use this calculator to find your maintenance amount and then count calories to ensure you eat 300-500 less per day.

Have you ever tried counting calories? It’s not easy allocating a calorie figure to everything you eat and then keeping track of it. In fact, it can start to feel like a real burden.

But, if you adopt a meal plan for extreme weight loss, you'll need to spend a little time thinking about what and how much you’re going to eat. You should at least have a good idea of the types of foods you should be eating and how many calories they have per serving.

Having a meal plan for extreme weight loss allows you to control the rate of loss without the weight reduction taking over your life. Of course, that won’t stop you wanting to shout about it as the weight starts to disappear!

The Risks Associated With Extreme Weight Loss

doctor checking blood pressure artificial sweeteners and gut bacteriaExtreme weight loss doesn't have to be done quickly. In fact, if you do choose to lose more than 3 pounds a week, then you’re at increased risk of getting gallstones. It’s also true that if you eat less than 800 calories a day for an extended period of time, you’re more likely to develop heart disease.

Losing weight too fast can also mean having to deal with excess skin, as it hasn't had the opportunity to shrink with you.

The health issues that come with being overweight far outweigh the risks associated with extreme weight loss.

The good news is that extreme weight loss doesn't even have to present a risk, providing you’re happy to do it at a healthy pace. This will also allow you to create healthy habits that will last a lifetime.

Foods You Should Be Eating

The first step in developing a meal plan for extreme weight loss is to understand what foods you should be eating and which you need to avoid.

Here are some of the best foods to be eating if you’re hoping to lose weight:

weight loss breakfast

  • Whole eggs – high in protein and other nutrients, helping you to get nutrition without excess calories.
  • Leafy Greens – While being very nutritious, leafy greens are also very good at filling you up without loading you up with calories.
  • Salmon – the protein, healthy fats, and other nutrients in salmon will help you to stay feeling full and offer an array of other health benefits.
  • Cruciferous Vegetables – The most common ones are broccoli and cauliflower, although cabbage and sprouts are also cruciferous. These types of vegetable have a high fiber content helping you to stay feeling full for longer.
  • Lean Chicken Breast – You can also eat lean beef. Despite the poor reviews of late, both of these meats are high in protein, which helps you feel full while burning more calories than any other food type.
  • White Potatoes – It’s normal to want to stay away from white potatoes, but they actually have almost every nutrient you need; you can survive for an extended period on just these!
    beans and legumes extreme weight loss plan
  • Beans & Legumes – Lentils, kidney beans, and even black beans are all very high in protein and fiber; you’ll feel full quickly after eating these.
  • Dairy – You may be surprised to find that dairy products are usually very high in protein. It provides energy to repair muscles and help you to stay feeling full. Cottage cheese is a great example of something that has a high protein content and low fat/carbohydrate content.
  • Nuts – A small handful of these will help you to feel full as they are full of protein. They can even boost your weight loss achievements by increasing the speed of your metabolism.
  • Whole Grains – These are generally loaded with fiber helping you to stay feeling full.
  • Grapefruit – Eating just ½ a grapefruit before a meal will increase your weight loss abilities.
  • Chia – These seeds are 40% fiber and absorb 11-12 times their weight in your stomach leaving you feeling fuller for much longer.

This isn't the complete list of best foods to eat to lose weight, but it’s enough to show you that your diet can be varied and food can still be enjoyable.

How Intermittent Fasting Can Help

Intermittent fasting is the practice of not eating. The idea is to only eat within a planned period of time, extending the period of the day you don't eat.

fasting how long does it take to get in shapeIn basic terms, this will lower your calorie intake, which will virtually guarantee that you lose weight. However, avoiding food for several hours will also put your body in a process known as ketosis. This is because your body is unable to obtain energy for carbohydrates, as it usually does.

Instead, your body will burn fat inside your fat cells, boosting your weight loss achievements. However, it should be noted that starving your body for too long will encourage it to store fat.

Check out this guide to intermittent fasting before you get started.

The Importance Of Nutrition

Pyramid nutritionIt is possible to reduce your calorie intake by eating just one fast-food burger a day. This can actually help you to lose weight because you’re eating fewer calories than your body needs.

But, one burger will not offer all the nutrition you need. If you don’t get the right nutrients, then your body will stop working so efficiently.

It is important to be aware of your daily nutrition requirements. Being aware will help to ensure your meals are balanced and healthy. Of course, you can use supplements for specific vitamins or minerals. But, this should not be seen as a way of getting all the nutrition you need.

  • Carbohydrates – these are essential for energy. If you don’t have enough, then your body may try to consume the protein in your muscles and bones.
  • Protein – This is essential for the repair and growth of all the cells in your body, including your muscles. There are 9 essential amino acids that cannot be made by the human body but need to be consumed every day. You can get all of them from a varied diet.
  • Fats – Surprisingly, these are not your enemy when trying to lose weight. Your body actually needs fat as a form of energy; it is twice as potent as carbohydrates. Of course, you need the right fats. Focus on mono and polyunsaturated as well as omega-3.
  • Calcium – You need this for strong bones and teeth. It is also essential for blood clotting and muscular contraction.
  • Iron – Iron deficiencies are becoming common, which is concerning when this is vital for several functions in the body.
  • Zinc – This is actually very useful at boosting your immune system. But, it is also an essential part of the testosterone production process.
  • Vitamins – All the vitamins have their place and help your body to function properly. It’s important to get enough of them on a daily basis.

Additional Tips For Extreme Weight Loss

There are several extra things you can do to help ensure you stick to your meal plan for extreme weight loss and really achieve your goals:

doctor checking blood pressure artificial sweeteners and gut bacteria

  • Skip the sugar.
  • Drink water 30 minutes before a meal.
  • Consume plenty of fiber.
  • Eat Slowly.
  • Use a smaller plate.
  • Drink water before snacking.
  • Set goals & remember that even extreme weight loss can take time!
  • Start a food journal.
  • Choose your own path. After all, everyone is unique.
  • Read the ingredients; you’ll be surprised what’s in some things.
  • Have a glass of water when you think you’re hungry; it may just be thirst.

Don’t Forget a Little Exercise

It doesn't matter how overweight you are; you can start exercising. Simply push the limits of what your body can currently do. If a walk to the end of your garden path leaves you exhausted, then do it every day, and you’ll soon be going further.

plank variations upper body workoutAt the other end of the scale, if you’re already active, then simply choose several activities that will allow you to exercise for between 120-150 minutes a week. Ideally, these should be a mixture of cardio and strength training, which will give you the best results.

The key is to commit 30 minutes a day in your diary and then do as much exercise as you can in that time; you should feel exhausted afterward! At least you’ll know you’re giving it 100%; you’ll be surprised at how quickly you feel the benefits.

Don’t forget to enlist a friend. It’s much easier to stick to an exercise schedule if there are two or more of you doing it!

Getting the Support You Need

Don’t forget, variety and support are key. You can try out the free 1-day meal plan to help show you the other food options available. You should also join the FF30X program; it will give you the support and the accountability you’re going to need to succeed.

Losing weight is possible. Adopting the meal plan for extreme weight loss just makes it easier to stick to a plan and achieve your goal. It doesn't matter if it takes you a month, or a year; you can be the man you want to be.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

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If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on creating a meal plan for extreme weight loss.


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