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.
FREE 1-Day Weight Loss Meal Plan For Men 40+
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Why You Need A Meal Plan for Extreme Weight Loss
The 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
Extreme 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:
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 & 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.
In 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
It 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:
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.
At 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.
FREE 1-Day Weight Loss Meal Plan For Men 40+
Lose weight. Eat like a man. Enjoy your life. Over 55,000 men are using this.
Your new friend & health coach,
Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).
Inside FF30X, you'll receive:
- The simple & delicious Fit Father Meal Plan
- The metabolism boosting Fit Father 30X Workout (under 90 min/week)
- VIP email coaching where I'll personally walk you through the program
*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.
About 
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Fruits
However, use caution with protein supplements as some items contain added sugar and other hidden ingredients.
Muscle-building strength workouts
Water can energize you and prevent you from overeating at meal time. Preventing dehydration also means better muscle-building and fat-burning workouts.
Erin Coleman
The basic idea is to cycle between periods of eating and not eating. You don't focus on which foods you should eat or avoid.
Sleep is good for you anyway, but getting more sleep while doing intermittent fasting increases the likelihood you'll stick with it because you are awake fewer hours during the day. That translates into less willpower needed to stick to the fast.
While some versions of intermittent fasting allow one shot of cream in your coffee, the choice is entirely up to you. The important thing is to not go crazy with it. For example, don't add 2 or 3 shots of cream and a tablespoon of sugar.
Consistency is key.
There are different variations of intermittent fasting. Some people may only do it a couple of times a week, while others do it every day or every other day.
During the hours you are eating, it's important that you don't pack in as much food as possible.
This is beneficial to the brain. Cellular repair processes also improve when intermittent fasting.
Intermittent fasting helps to lower blood pressure, which is good for the heart. LDL and total cholesterol levels will also be 
Too much inflammation in the body is a different story though. Too much inflammation is linked to lupus, rheumatoid arthritis, gut problems such as ulcerative colitis, and gouty arthritis.
When you're intermittent fasting period is over, focus on eating foods high in protein.
Eat 
But that is where it should start. Getting nutrition right isn't something that you can pick up and put down throughout the day. You need to develop a plan to ensure you’re getting the very best nutrition for weight loss.
To make it as simple as possible, eat fewer calories to lose weight.
The first thing to understand is how the above nutritional needs relate in the real world. The perfect plate, providing it is a normal sized dinner plate, is a great way to balance your nutritional intake. However, the following should help you to understand the right portion sizes:
For many years eggs were seen as bad for you as they are high in cholesterol.
You know you need to eat greens, half your plate should be vegetables. But, if you choose leafy greens, like kale, collards, and spinach, you’ll be helping your weight loss goals.
Salmon is one of the best choices of fish you can eat.
Lentils, kidney beans, and even black beans are high in protein and fiber. These will help you to feel full for longer, effectively preventing snacking and ensuring you make progress towards your weight loss goals.
This fruit has a surprisingly high quantity of healthy fats, specifically monounsaturated oleic acid, which is found in olive oil.
If you don’t normally eat spicy food, then this is a great way to boost your metabolism and even increase your core temperature through thermogenesis.
Every ounce of chia seeds has 12g of carbs, but 11g of these carbs are actually fiber. This low carb, high fiber food will make you feel full throughout the day because the seeds can absorb as much as 12 times their body weight in your stomach.
You’ve already learned that protein is good. Now you need to focus on eating a high protein breakfast and lunch. This can prevent energy crashes in the afternoon, which often lead to a craving for sugar.
The old rule of eating 7 or 8 small meals a day will not help you to achieve your goals and is impractical. Instead, focus on 3 meals with a snack between them. But, always allow 3-4 hours between a meal and a snack; this will help you to eat nutritiously and not overeat.
Non-starchy vegetables are loaded with fiber and contain lots of water, which means these veggies are low in calories but still keep you full for long time periods. Filling each plate half full with non-starchy vegetables is a good fat loss strategy.
Like vegetables, berries are loaded with fiber and water to fill you up from fewer calories, and berries are lower in calories than numerous other fruits. One cup of berries provides just 50-80 calories, and studies show that phytochemicals and other components in berries help reduce obesity.
While nuts are high in calories, they’re also rich in satiating protein, fiber, and heart-healthy fats and aid in weight and fat loss.
You'll fill about 1/4 of each plate with fiber-rich starches when weight and fat loss is your goal. That's because these starches fill you up and provide you with the energy needed for high-intensity fat-burning workouts.
Coffee: 5 calories
3 ounces of grilled steak (150 calories)
Water (plus coffee or tea if you’d like) is the best choice when weight and fat loss is your goal. Nix sugary drinks altogether if you can and set water intake goals.
Alcohol and tobacco can increase your risk of cancer and alcohol adds unnecessary calories to your daily intake, providing 7 calories per gram.
Weighing yourself every day is more effective for weight and fat loss than weighing yourself less often, according to numerous 
Our culture uses the word fruit in an 
Pulverizing your own corn into cornmeal requires more energy than purchasing a bag of cornmeal. The same is true for baking your own bread versus buying bread that's already baked.
The modern era gave rise to changes that our bodies weren't prepared for. While whole foods are still scarce, the efficiency of food processing has improved dramatically in the past few decades.
Most fruits contain healthy vitamins and minerals that are essential for your health, but unfortunately, some fruits are high in sugar as well.
Any list of fat burning fruits must include the apple. Apples are loaded with vitamin C, especially in the skin.
Although often found in dried form, fresh apricots can be equally as tasty.
This low-sugar fruit contains an incredible amount of vitamin C. One medium sized guava has over 200% of your daily recommended amount while providing less than five grams of sugar.
One kiwi contains about six grams of sugar. Six grams may be more than the amount found in apricots or guava, but it's still relatively low compared to most other fruits.
If you enjoy the sweet and sour taste of grapefruit, you'll be happy to hear that they're also incredibly healthy for you.
Post workout: 40g protein, 0g carb, 0g fat
There are lots of reasons to use supplements to secure optimal health and well-being, as well as to aid increasing muscle tissue.
Omega 3 (fish oils) – Omega 3 fish oil supplements contain fatty acids called DHA and EPA, which studies have shown to aid joint health and help with rheumatoid arthritis and osteoarthritis.
Creatine Monohydrate – Creatine is naturally produced in your body to create ATP (Adenosine Triphosphate), which is used as energy for muscle contractions.
Multi-vitamin – Multi-vitamin supplements are exactly what they sound like. They are a carefully blended source of vitamins and minerals that support the natural functions of your body.
DHEA – DHEA is a supplement that supports natural hormone levels, including testosterone, that decreases as you age. Supplementing with DHEA is claimed to support your immune system, help maintain and build muscle and bone, and help slow the aging process.
To make sure you grow your muscles without adding fat, there will be certain foods you will want to avoid.
“Healthy” on-the-go foods – We are bombarded daily with advertisements showing us “healthy” foods that we should be eating, like smoothies, fruit snacks, and granola bars.
Our main aim with the Old School Muscle diet plan is to make it easy to follow and sustainable for the long term. We want you to be able to change your eating habits, so you can achieve whatever health and fitness goal you may have.
Your pre-exercise nutrition is to fuel your body ready for the training ahead and to make sure that your blood sugar and glycogen levels are stable.
Your post-exercise nutrition is used to replenish your glycogen stores that have been depleted throughout your training.
Then I’d recommend you read the program overview letter for our 
Even if you accept that truth, it can be hard to find cost-effective and convenient options for healthy eating.
e use a principle called Perfect Plates to guide us as we create our meals. Perfect Plates allows you to not only choose the right foods, but also to portion them out in the healthiest way.
f you are someone who finds doing dishes daily and cooking daily a huge chore, meal prepping is for you.
ost people think that when dieting, you have to remove all snacking from your day.
specially for those of us who are making a big life change by eating healthy, staying on the right track can be daunting.
Dr. Anthony Balduzzi
Diet drinks can be just as bad as sugary drinks when it comes to weight and fat loss.
Prepackaged and other convenience foods are often highly processed and loaded with sodium, other preservatives, sugar, and extra calories.
In the real world, you have limited time for lunch, and you certainly don’t want to be missing out on time with your colleagues. Because who wants to be sitting by themselves in the office with a salad when everyone else is at McDonald’s or Taco Bell?
The answer lies in the approach. You don’t need to adopt a diet. You need to choose a healthy approach to eating.
The following are examples of healthy choices. But, the real key is to take a look at the calories and nutrients each meal choice provides.
Artisan Grilled Chicken Sandwich – 380 calories
Power Menu Veggie Bowl – 480 calories
Grilled Chicken Garden Salad – 520 calories
Grilled Fish Tenders with corn on the cob and salad – 240 calories
Apple Pecan & Chicken Salad – 570 calories
6” Veggie Delite – 230 calories
The alternative is to look at healthier approaches to food. These are methods that allow you to eat without counting calories, or looking at nutrition labels. It will involve spending a little time prepping your meals, but the effort is definitely worthwhile.
You'll still need to eat away from the office every now and then, but instead of eating in a restaurant, find a green space where you can eat with your colleagues.
The result is often a return to your old ways, and the weight starts to creep back on. That’s why you need the support of a 